Video:What to Know About Blood Pressure for Menwith Dr. Allen Peters
Blood pressure can be a very important gauge of overall health for men. Watch this video from About.com to learn what men should know about blood pressure.See Transcript
Transcript:What to Know About Blood Pressure for Men
Hi I'm Dr. Allen Peters, physician and healthy aging expert from NourishingWellness.com, and I'm here today for About.com to share with you what to know about blood pressure for men.
How to Measure Blood Pressure
First of all, this is an extremely important parameter of health, your blood pressure. How do you measure it? You measure it with a blood pressure cuff. Now, what you get with a blood pressure cuff is two numbers. The upper number is called the systolic, and that occurs during the contraction of the heart. The lower number is called the diastolic, and that occurs during the relaxation of the heart. The normal blood pressure for these two numbers is 120 over 80, or lower. I actually like it lower than that.
Try Interval Exercise to Lower Blood Pressure
Hypertension is generally considered to be 140 over 90 or above. And in between those two numbers is called borderline. If you do have high blood pressure, even borderline blood pressure, it is essential that you do the following things. Number one, lose weight to get as close to your ideal body weight as possible. How do you do that? Well the usual ways. You exercise. And by exercise what I want to emphasize is called interval exercise. You need to get your heart rate up. You push it hard up to 130, do that for maybe 30 to 60 seconds, and then you back off and you can relax and not go as fast. But you need to do that for 20 or 30 minutes a day. Every day if you can, as many days as possible.
Eat Healthy to Lower Blood Pressure
Number two, you need to eat healthy. Eating healthy means what we call eating the diamond: healthy protein, healthy fats, and healthy carbohydrates which is mainly vegetables, 3 times a day. And, even for snacks we want you to make sure you eat healthy protein, healthy fat or healthy carbohydrate, mainly vegetables. Also, you can consider using natural supplements. These are helpful as adjuvants to healthy exercise and healthy foods.
Relax and Ease Stress to Lower Blood Pressure
You need to address the stress in your life. Now I know we all have stress in our life and to a certain extent you can't completely avoid that, and you wouldn't even want to completely avoid that. We have our jobs, we have relationships, but do the best you can to address these issues and see if you can improve them as much as possible. You need to get a good night sleep. Getting good sleep is essential for lowering stress. And so that means trying to have a routine before you go to bed, getting enough sleep during the night, preferably before midnight, and getting up feeling fresh and relaxed and ready to go.
Additional Tips for Lowering Blood Pressure
If you have blood pressure that is high, particularly if it's over 140 over 90 or even higher than that, these adjuvants are all very wonderful. But you may very well need a blood pressure medication also. So, see your doctor, see if a blood pressure medication is also necessary, but don't forget to do all the essentials that I talked about earlier. I hope that you found this presentation today beneficial and I hope that you're better able to control your blood pressure as a result of it.
Thanks for watching and to learn more, visit us online at About.com.