Hypertension, also known as high blood pressure, affects 69% of older Filipinos, making it one of the most common health conditions among Filipino seniors. While age isn't the only factor in diagnosing hypertension, older adults are indeed more likely to develop the condition. This is because blood vessels naturally lose elasticity and become stiffer with age.
That’s why it’s important for seniors to regularly monitor their blood pressure and commit to lifestyle changes that can help lower it to a healthier range. After all, as mentioned, age isn’t the only element in playl; one’s everyday habits and lifestyle choices may also contribute to the risk of hypertension. Start your blood pressure management off right with these helpful tips:
1. Monitor Your Blood Pressure Regularly
Hypertension is often called the “silent killer” because it usually doesn’t cause noticeable symptoms. For this reason, it’s crucial to track your blood pressure regularly and ensure it stays within a healthy range. According to guidelines from the American Heart Association, normal blood pressure is below 120/80 mm Hg, while high blood pressure is defined as 130/80 mm Hg or higher. Keep these numbers in mind, especially when you're making lifestyle changes.
You can easily monitor your blood pressure at home using a digital blood pressure monitor. For example, OMRON’s blood pressure monitors for the wrist and the upper arm provide fast, accurate readings and allow for convenient daily tracking. Some models even connect to the OMRON Connect app, letting you view trends over time and understand how your lifestyle habits and medications may be affecting your blood pressure.
2. Exercise Regularly
Regular physical activity can lower your risk of hypertension, strengthen your heart, and improve circulation. Low-impact aerobic exercises like brisk walking or swimming are excellent options that support heart health without putting excessive strain on the body. Strength training can also be beneficial when incorporated carefully into your routine. To avoid injury, consult with your healthcare provider to develop an exercise plan that suits your personal needs and physical condition.
3. Eat a Balanced Diet
A healthy diet that’s low in saturated fat and cholesterol can help reduce blood pressure. One proven approach is the DASH (Dietary Approaches to Stop Hypertension) diet, which emphasizes fruits, vegetables, whole grains, low-fat or fat-free dairy, and lean proteins. Other heart-healthy diets, such as vegetarian or Mediterranean diets, have also been shown to support blood pressure control.
Limiting your sodium intake is also especially important. For better heart health, it’s recommended to consume no more than 1,500 mg of sodium per day. You can cut down on sodium by choosing low-sodium products, avoiding processed foods, and minimizing your use of table salt.
4. Limit Your Alcohol Intake
Drinking too much alcohol can raise your blood pressure, damage blood vessels, and interfere with blood pressure medications. To reduce your risk, consider avoiding alcohol altogether or limiting your intake. For men, this means no more than two drinks per day; for women, no more than one. One drink is generally equivalent to 12 fluid ounces of beer, 5 ounces of wine, or 1.5 fluid ounces of distilled spirits.
5. Get a Good Night’s Sleep
Getting enough sleep every night is vital for maintaining healthy blood pressure. Sleep deprivation has been linked to an increased risk of hypertension. Adults should aim for 7 to 9 hours of quality sleep each night. If you need to wake up early, prioritize going to bed earlier to ensure adequate rest.
If you experience sleep problems like insomnia or sleep apnea, speak with a healthcare professional. These conditions can interfere with sleep quality and negatively impact your blood pressure.
To improve your sleep hygiene, try following a consistent bedtime schedule, limit daytime naps, and make your bedroom as quiet, dark, and comfortable as possible.
6. Manage Your Stress
Chronic stress can contribute to elevated blood pressure, so finding ways to manage stress is important. You can reduce stress both by eliminating its sources and by practicing healthy stress-relief techniques. Activities like meditation, deep breathing, or yoga can promote relaxation and help stabilize blood pressure.
It’s also helpful to identify what’s causing your stress, whether it’s work, finances, or family, and find ways to resolve or minimize those triggers.
Commit to Healthy Lifestyle Changes for Lower Blood Pressure
While there’s no direct cure for hypertension, building healthier habits can help lower your blood pressure and improve your overall well-being. Tools like OMRON’s blood pressure monitors can also help you track your progress and evaluate the effectiveness of the lifestyle changes you make over time. Be sure to consult your doctor about which specific lifestyle adjustments and medications are best suited for your condition.