How to Manage Hypertension for a Healthier Life

Sa paggunita ng National Hypertension Awareness Month ngayong Mayo at ng World Hypertension Day tuwing May 17, panahon na para alamin ang tungkol sa hypertension at kung paano ito makokontrol.

What is Hypertension?

Hypertension, or high blood pressure, happens when the force of the blood against your artery walls is consistently too high. It’s often called the silent killer because it rarely shows symptoms until it has caused serious damage to your heart or other organs. Regular monitoring is essential, especially if you’re over 40 or have a family history of hypertension.
According to the National Institutes of Health (NIH), around 7 out of 10 older Filipinos have high blood pressure. However, only about 6 out of 10 know they have it, and around half are not getting any treatment.

Types and Causes of Hypertension

There are two types of Hypertension:

Primary hypertension develops gradually over many years and doesn't have a clear, identifiable cause. It's the most common type and is often linked to aging, genetics, poor diet, and lifestyle factors. Even without a direct trigger, it can still lead to serious health issues if not managed properly.

Secondary hypertension, on the other hand, is caused by an underlying condition. This type appears more suddenly and tends to cause higher blood pressure than primary hypertension. Common causes include kidney problems, adrenal gland disorders, congenital heart defects, certain medications, and thyroid issues. Treating the underlying condition often helps bring blood pressure back to normal.
Common contributors include:

• Sedentary lifestyle

• Poor diet (high sodium, processed foods)

• Smoking and alcohol

• Obesity

• Stress

• Genetics

Understanding the causes of hypertension is the first step in prevention and control. Identifying and managing these risk factors early can help prevent long-term complications.

Signs You Shouldn’t Ignore

Though many people experience no symptoms, others may feel:

• Frequent headaches – Madalas na pananakit ng ulo

• Dizziness – Pagkahilo o pagkakaramdam ng umiikot ang paligid

• Blurred vision – Malabong paningin o panandaliang pagkawala ng linaw

• Chest pain – Pananakit o paninikip ng dibdib

• Shortness of breath – Hirap sa paghinga o hingal kahit hindi gumagalaw ng sobra

Don’t wait for these symptoms before acting. Preventive care is always better.

Highblood Remedy: Natural and Medical Approaches

There is no one-size-fits-all solution, but many proven highblood remedies exist:

Natural Approaches:

• DASH Diet (rich in fruits, vegetables, low-fat dairy). This eating plan, which stands for Dietary Approaches to Stop Hypertension, helps reduce blood pressure by emphasizing nutrient-rich, low-sodium food choices that are proven to support heart health.

• Exercise (at least 30 minutes daily). Regular physical activity strengthens the heart, improves circulation, and helps maintain a healthy weight—all of which are important in managing blood pressure.

• Reduce sodium (limit to 1,500 mg/day). Excess sodium causes the body to retain water, which increases blood volume and pressure on the artery walls, so reducing salt intake can significantly lower your BP.

• Stress management (yoga, meditation, adequate sleep). Chronic stress can contribute to elevated blood pressure, and learning to manage it through mindfulness, relaxation, and rest can make a big difference.

Medical Approaches:

• Regular blood pressure checks. This helps track your condition over time and allows you and your doctor to adjust treatment as needed.

• Maintenance medications (prescribed by your doctor). These are essential for many people to keep blood pressure within a healthy range, especially if lifestyle changes alone are not enough.

• Regular consultation with a cardiologist. Ongoing medical guidance ensures the best treatment plan for your unique needs and health conditions.

Remember, combining lifestyle changes with appropriate medical treatment gives the best results.

Tips on How to Lower Blood Pressure

Consistency is key. Here's how to maintain optimal blood pressure:

• Monitor BP at home using a BP monitor, whether digital or manual. This helps you keep track of your blood pressure trends and catch any concerning changes early.

• Maintain a healthy weight. Excess weight strains your heart and can raise your blood pressure over time, so maintaining a healthy BMI is crucial.

• Limit alcohol and avoid smoking. Both alcohol and nicotine can increase your blood pressure and damage blood vessels, leading to long-term heart problems.

• Eat potassium-rich foods like banana, sweet potato (kamote), and avocado. Potassium helps balance out the negative effects of sodium and eases tension in blood vessel walls.

• Stay hydrated. Proper hydration supports healthy circulation and helps your kidneys regulate fluid balance and blood pressure.

These tips don’t just address symptoms, they target the root causes.

Hypertension Awareness and Prevention

Every May, we recognize Hypertension Awareness Month to remind everyone about the importance of taking charge of our heart health. A key event during this time is World Hypertension Day on May 17, which encourages individuals across the globe to Know Your Numbers — a campaign that promotes regular blood pressure monitoring and education.
This kind of awareness is essential, especially for seniors, office workers who sit most of the day, people with diabetes or kidney issues, and individuals who smoke or drink excessively. Knowing your BP status early can prevent serious complications like stroke, heart failure, or kidney damage.

If your readings consistently fall at 130/80 mmHg or higher, it's crucial to consult a healthcare professional. Don’t self-diagnose or rely on self-medication — only medical professionals can assess your situation correctly and recommend an effective management plan. Early detection leads to early intervention, making a significant difference in long-term outcomes.

Managing hypertension isn't only about reducing salt or taking medicine; it’s about adopting a holistic lifestyle change. Be proactive, stay educated, and share your knowledge with others, especially your kapitbahay at mga mahal sa buhay. Let this month serve as a personal wake-up call. Prevention is powerful, and your heart deserves that protection. - (MyPharma)

References:

1. https://pubmed.ncbi.nlm.nih.gov/37379565/
2. https://www.pchrd.dost.gov.ph/news_and_updates/celebrate-hypertension-awareness-month-this-may/
3. https://www.who.int/publications/i/item/9789240081062
4. https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/symptoms-causes/syc-20373410