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Effects Of High Blood Pressure On Your Body That You Need To Be Aware Of

Effects Of High Blood Pressure On Your Body That You Need To Be Aware Of

Did you just find out that you, someone in your family, or a close friend has high blood pressure? Or maybe you’ve known for a while but want to understand more about the diagnosis? First of all, don’t worry. While high blood pressure can certainly cause a number of risky health problems, it can be controlled.

The key is to learn as much as possible about the related health issues that can be caused by high blood pressure so you feel comfortable with the diagnosis. Awareness about the issue gives you control over the situation, which will help you prevent some of the more serious health problems that sometimes accompany high blood pressure.

Health Issues That Can Be Caused By High Blood Pressure

Several serious health issues brought by high blood pressure could happen if you don’t work to control the problem. Here are some of the common health problems linked to high blood pressure:

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Kidney Disease

The high pressure that your pumping blood creates against your artery walls and between heartbeats can damage blood vessels throughout your body, including in your kidneys. This damage can extend to the kidney’s filters, which means they can no longer properly rid your body of built up toxins. [1]

Heart Disease

Once again, the increased pressure of your blood flow can have severe effects on your heart. First of all, it can cause heart failure. This happens when your heart cannot pump enough blood through your body. The high blood pressure scars the artery walls which forces your heart to work harder. [2]  Another health issue that can be brought by high blood pressure on your heart is ischemic heart disease. This happens when your heart doesn’t get enough blood.

Atherosclerosis

This disease occurs when fat and plaque build up along the inside of the heart’s artery walls. Plaque is able to do this because the arteries have been weakened by the high blood pressure. [3] Too much plaque can lead to a more serious health problem, like:

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Stroke

If atherosclerosis advances too much, it can lead to complete blockage of the artery walls. Your brain does not receive the oxygen that it needs when blood cannot reach it. The lack of oxygen results in damaged or dead brain cells. This is a stroke. [4]

Eye Disease

Just as high blood pressure can damage the blood vessels around your kidney and the arteries around your heart, it can also damage the vessels in the retina of your eyes. The retina is what turns the light and images you see into nerve signals that the brain can understand. With eye disease, you can experience vision loss, double vision, or even headaches. [5]

3 Tips To Prevent These Health Issues

The related health issues of high blood pressure sound pretty scary, but try not to stress too much about it (which could make it worse!). You can work to prevent them from happening by following some of these tips:

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1. Lose Some Weight

Carrying around too many pounds can make it even harder for your blood to pump and circulate, leading to increased blood pressure. Additionally, being overweight keeps you from breathing correctly at night, which also increases your blood pressure. Try losing just 10 pounds or so to help reduce your blood pressure. [6]

2. Get Out and Exercise

Getting exercise helps strengthen your heart and you need a strong heart to pump more blood against the increased pressure of your arteries and blood vessels. If your heart doesn’t have to work so hard, it decreases the pressure in your arteries and lowers your blood pressure reading. Start off slowly by taking short walks near your house. Gradually work your way up to doing more. [7]

3. Eat Healthy Food

Saturated fat, cholesterol, and salt work to increase your blood pressure. Eating a diet rich in complex carbohydrates, fiber, and fresh fruits and vegetables can help counter the effects of high blood pressure. Following the DASH diet is a great way to get control of your daily diet and make sure your body gets the necessary vitamins and nutrients. [8]

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Myths About High Blood Pressure

Many people believe that high blood pressure causes difficulty sleeping, nose bleeds, redness in the face, dizziness, nervousness, and sweating. These symptoms do not, however, indicate high blood pressure. Not checking your blood pressure because you don’t have these symptoms is a bad idea. What makes high blood pressure such a dangerous health condition is that it does not have noticeable symptoms. Too many people go for far too long with undetected and untreated high blood pressure.

Make sure to share this information with other people who may have high blood pressure to help them prevent more serious health problems in the future. As always, check with your doctor before starting any diet or exercise program.

Featured photo credit: Freepik via vectoropenstock.com

Reference

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Amber Pariona

EFL Teacher, Lifehack Writer, English/Spanish Translator, MPA

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Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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