Control your blood pressure

It is estimated that well over 17 million people in the UK have high blood pressure ( hypertension) with the experts predicting that by year 2025 one in three people will have hypertension

Higher blood pressure occurs when the smaller vessels become narrower and constricted resulting in high blood pressure - it has often been likened to squeezing a garden hosepipe. With raised blood pressure there is a greater increase in the likelihood of narrowed arteries and the resulting higher incidence of heart disease and strokes .

Although no one single cause is implicated; being overweight, too little potassium and calcium and too much salt in the diet, lack of exercise, prolonged stress , whether the liver and the kidneys are functioning normally, alcohol abuse and some genetic factors may cause high blood pressure.

Some of the following symptoms may accompany high blood pressure:
Frequent nose bleeds, dizziness especially when bending down, headaches or feeling heavy or full in the head, palpitations or an altering in the heart beat, swollen legs and feet, unnatural tiredness, unusual aches and pain, uncharacteristic irritability, frequency of urination ( either more or less than usual)
Many people are often unaware that they have raised blood pressure as symptoms are often subtle or may explained away as something else.
The best way to find out your blood pressure reading is to have a test, this is where the cuff is placed around your upper arm and the GP takes a reading. However what has become apparent over the years is the 'white coat anxiety' which gives an inaccurate reading.

Studies found that these readings need to be taken over 10 - 15 minutes apart and that three readings are taken, with the last one being the most likely to be accurate.
You are more likely to get an accurate reading if the tests are conducted first thing in the morning (what's called the fundamental ) this can be done easily now as home kits are available at relatively low cost from most chemists.

Take the reading as soon as you get out of bed even before going to the bathroom or having a cup of tea!
The reading is usually shown as two numbers, such as 149/90. The top figure is the systolic pressure measured when the heart is pumping and the lower figure is diastolic pressure, when the heart is relaxed. High blood pressure is when the top reading is 140 or over and the lower reading is 90 or above

Whilst your GP may prescribe medication for very high blood pressure, the best advice is to make lifestyle changes to help lower the pressure.
The obvious changes are to lose weight, exercise ( brisk walking having been shown to have the best results for this condition - although remember to always take medical advice before you start and take it slowly

In 2005 at Rush University in California and University of Florida trials where patients with high blood pressure who were taking medications were taught a breathing technique for just 45 minutes weekly to help lower both blood pressure and heart rate.
This rhythmic breathing exercise is easy to learn and is very beneficial, not just for hypertension but also to help reduce anxiety and panic.

It works by relaxing and widening the muscles surrounding the small blood vessels thereby allowing the blood to flow much more freely and lowering the pressure. Furthermore the breathing is becomes slower and the cumulative effect of the exercise over time benefits cardio vascular health

Try this exercise yourself
Do this for 15 minutes three times a week
Whilst lying down
Inhale for 6 seconds
Hold for 3 seconds
Exhale for 12 seconds
Hold for 3 seconds
And so on

If you have hypertension or suspect you do, always consult your GP before making any lifestyle changes and never stop taking prescribed medications without first consulting your GP