As we age, the flexibility of our blood vessels decreases, leading to high blood pressure. High blood pressure in seniors can lead to a number of health problems, including an increased risk of heart attack and stroke, kidney disease, vision problems, cognitive decline, reduced mobility, and falls.
Recommended blood pressure goals for seniors can vary depending on an individual’s overall health and other medical conditions. However, health organizations recommend a blood pressure goal of less than 130/80 mmHg for people 65 and older.
How to control blood pressure at home in the older?
Here are four of the most effective strategies:
1. A Healthy Diet
A healthy diet can help control blood pressure in seniors in several ways. These include:
- Reduce sodium intake: A diet high in sodium can increase blood pressure by retaining water and increasing blood volume in the body. Older adults can lower their blood pressure and reduce their risk of high blood pressure by cutting back on sodium intake.
- Increase potassium intake: Potassium is an essential mineral that helps neutralize the effects of sodium in the body and helps lower blood pressure. A diet rich in potassium can help older adults regulate blood pressure and improve overall health.
- Focus on whole foods: A diet rich in whole foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats, can promote overall heart health and reduce the risk of heart disease. It can also help reduce inflammation and lower blood pressure.
- Reduce alcohol intake: Drinking too much alcohol can increase blood pressure, while reducing alcohol intake can help lower blood pressure and reduce the risk of high blood pressure.
2. Exercise Regularly
Older adults who are managing high blood pressure may benefit from regular exercise.
Here are some exercises that are especially beneficial for older adults who are being treated for high blood pressure:
- Aerobic exercise: Participating in aerobic activities such as walking, cycling, or swimming can help lower blood pressure and improve cardiovascular health.
- Strength training: Participating in strength training activities, such as weightlifting or using resistance bands, can help increase muscle mass and build strength, which may contribute to lower blood pressure.
- Strengthening: Stretching exercises, such as yoga or Pilates, can help improve flexibility and balance, which are important for preventing falls and reducing the risk of injury.
- Tai chi: Tai chi is a gentle form of exercise that combines movement, deep breathing, and relaxation. It has been shown to help lower blood pressure and reduce stress in older adults.
Before starting any new exercise program, seniors should consult with a health care professional to ensure that their exercise regimen meets standard blood pressure control goals.
3. Quit smoking
Seniors with high blood pressure should quit smoking for many reasons, primarily to improve overall health and reduce the risk of life-threatening complications. Smoking is known to worsen high blood pressure because it causes blood vessels to constrict, forcing the heart to work harder to pump blood throughout the body. This increased stress on the heart can lead to a higher risk of heart attack, stroke, and other cardiovascular diseases.
Additionally, smoking is linked to a number of other health problems, including chronic obstructive pulmonary disease (COPD), lung cancer, and respiratory infections, all of which can be especially dangerous for seniors who already have high blood pressure. Furthermore, the chemicals in tobacco can negatively affect the effectiveness of blood pressure medications, making it even more difficult to control the condition.
Not smoking is a blood pressure lowering strategy that seniors should try to implement. Taking this step can significantly improve quality of life and even extend life expectancy.
4. Manage stress levels
Seniors with high blood pressure should manage their stress levels as an essential part of managing their overall health and well-being. Chronic stress has been shown to have a direct impact on blood pressure, causing a temporary increase in blood pressure. When stress persists, it can lead to persistent high blood pressure, putting seniors at higher risk for cardiovascular disease, including heart attack.
