Everyone's normal blood pressure can be different. This can be influenced by age to gender. Well, it is important to monitor and maintain normal blood pressure in order to avoid various health problems that can be caused.
Adults with a healthy body condition generally have a normal blood pressure of around 90/60 mmHg to 120/80 mmHg. The numbers 90 and 120 indicate the pressure when the heart pumps blood throughout the body or commonly called the systolic pressure.
Meanwhile, the numbers 80 and 60 indicate the level of pressure when the heart rests for a while before pumping blood again, also known as diastolic pressure.
A person's normal blood pressure can rise or fall, depending on the physical activity performed, the health of the blood vessels, and the emotional state experienced. So, you don't have to worry if your blood pressure is different from other people's, as long as the number isn't consistently high or low for a long time.
Health Problems Related to Blood Pressure
If your blood pressure is always high or low for a long time, this needs to be watched out for because it can be a symptom of a blood pressure disorder. The following are the types of health problems related to blood pressure:
Hypertension
Hypertension is a condition when blood pressure is at 130/80 mmHg or more. This condition sometimes shows no symptoms, so people with hypertension do not know that their blood pressure is above normal.
If not treated immediately, hypertension can cause complications, such as heart disease, heart attack, to stroke. In addition, this condition can also cause vision problems and even kidney failure.
There are several factors that can increase the risk of hypertension, including:
- Age over 55 years old
- Obesity
- Smoker
- Excessive consumption of alcoholic or caffeinated beverages
- Rarely exercise
- Excessive consumption of salt
- Family history of hypertension, diabetes, or heart disease
Hypotension
Hypotension is a condition when blood pressure is below 90/60 mmHg. Low blood pressure is generally relatively mild and does not harm the sufferer.
However, hypotension that occurs for a long time can increase the risk of complications, such as problems with the heart or brain.
In addition, low blood pressure also needs to be watched out for if the sufferer shows symptoms, such as nausea, dizziness, fatigue, dehydration, rapid or shallow breathing, and even fainting.
There are several factors that can increase a person's risk of experiencing hypotension, including:
- Pregnancy
- Anemia
- Addison's disease
- Excessive consumption of alcoholic beverages
- Effects of medications, such as antidepressants, alpha or beta blockers, levodopa (a drug for Parkinson's), and sildenafil
- Heart problems
How to Measure Blood Pressure
Measuring blood pressure is the only way to know whether blood pressure is normal or not. You can measure your blood pressure independently at home using a sphygmomanometer or ask a nurse or doctor for help at a clinic or hospital.
It is recommended that you do not smoke, avoid drinks containing caffeine, and do not engage in strenuous activity at least 30 minutes before taking your blood pressure measurement, so that the results are accurate.
If your blood pressure is between 120/80 mmHg and 139/89 mmHg, maintain this condition by eating a balanced nutritious diet and exercising regularly. You need to be alert if your blood pressure reaches 140/90 mmHg or more.
If this happens, you should consult a doctor. The doctor will reconfirm your blood pressure, detect the cause, and take appropriate treatment according to your health condition.
In addition, you must also remain vigilant with hypotension. Although relatively mild, you are still advised to check blood pressure regularly. This is done to prevent complications.
Tips for Maintaining Normal Blood Pressure
You can maintain normal blood pressure by living the following healthy lifestyle:
1. Eat nutritious food
Consumption of nutritious foods is one way to keep blood pressure normal. You are encouraged to eat vegetables, low-fat foods, whole grains, and low-fat foods and drinks.
For those of you who have a history of high blood pressure, avoid foods that contain saturated fat, such as red meat, butter, offal, and fried foods. Also limit the consumption of foods that contain a lot of salt, such as fast food and packaged potato chips.
Meanwhile, for those of you who often experience low blood pressure, there are several types of foods that can be consumed, such as green vegetables, chicken meat, eggs, salted fish, and fruits that contain a lot of water, such as watermelon.
2. Limiting caffeine intake
Excessive or long-term caffeine consumption is believed to increase blood pressure. To maintain normal blood pressure, you are advised to reduce drinking caffeinated beverages, such as coffee, tea, and soft drinks, and consume more mineral water.
On the other hand, someone with a history of low blood pressure is encouraged to consume caffeinated drinks. However, the amount also needs to be limited and avoid consuming these types of drinks at night.
3. Exercise regularly
Regular physical activity or exercise for at least 30 minutes every day can maintain normal blood pressure.
For those of you who suffer from hypertension, regular physical activity can lower blood pressure to a safer number. Some examples of physical activities that can be done, such as walking, cycling, and swimming.
4. Manage stress
Busy daily activities can cause you stress. However, stress that is not managed properly can increase the risk of developing high blood pressure.
To relieve stress, you can do several stress management techniques, such as breathing exercises, meditation, and pilates exercises.
Monitoring and maintaining normal blood pressure can help you control your overall health. If you experience symptoms of hypertension or hypotension, you should immediately consult a doctor so that further examination and appropriate treatment can be given.