Blood pressure is the force of blood against the walls of the arteries. When your doctor measures your blood pressure, the result is expressed as two numbers. The first number, called the systolic pressure, is the pressure exerted by the heart as it contracts and pushes blood out. The second number, called the diastolic pressure, is the pressure exerted when the heart is relaxed and filled with blood.
Your blood pressure is usually calculated by dividing your systolic pressure by your diastolic pressure. Normal blood pressure in adults is defined as a systolic pressure below 120 and a diastolic pressure below 80, or 120/80.
High blood pressure (hypertension) is a medical condition that occurs when the blood pressure (the force of blood against the walls of the arteries) is too high. This increased pressure makes it harder for the heart to pump blood throughout the body. It is normal for blood pressure to rise and fall throughout the day. However, long-term high blood pressure can lead to heart disease, kidney disease, and other serious health problems.
High blood pressure is common in older adults because as we age, our blood vessel system changes. The arteries become stiffer, causing blood pressure to rise. This is true even in people who have good heart-healthy habits.
Things you can do to maintain healthy blood pressure in your older family
Here are some effective strategies you can try:
1. Encourage healthy eating and maintaining a healthy weight
Being overweight increases your risk of high blood pressure. A diet rich in fruits, vegetables, whole grains, and low-fat dairy products can help lower blood pressure.
As your grandparent gets older, their body and blood pressure become more sensitive to salt (sodium), so you may need to monitor the amount of salt in their diet. Most salt comes from processed foods (e.g. soups and baked goods). A low-salt diet, such as the DASH diet, can help lower blood pressure.
Keep track of your loved ones’ alcohol intake. Men should have no more than two drinks per day and women should have no more than one drink per day to reduce the risk of high blood pressure.
2. Encourage daily exercise
Moderate exercise can reduce the risk of high blood pressure. Talk to your doctor about your health condition before starting an exercise plan to get the most out of it.
Older adults should be encouraged to do light exercise every day, such as: Walking 20–30 minutes, doing yoga, tai chi, slow cycling, doing light stretching exercises. You can exercise with your grandparent to encourage them to maintain regular exercise
3. Get enough sleep
Remind your grandparent of the importance of getting a good night’s sleep. Tell your doctor if your grandparent snores or seems to stop breathing for a moment while sleeping. This could be a sign of sleep apnea. Treating sleep apnea and getting a good night’s sleep can help lower blood pressure.
You can help your grandparent establish a regular bedtime; create a quiet, cool, dimly lit sleeping space; and advise them to avoid using their phone, drinking coffee, or eating too much in the evening.
4. Help your grandparent reduce stress
Relaxation and problem solving can help lower high blood pressure.
You can help your grandparent reduce stress by taking deep breaths, meditating, or listening to relaxing music, or talking regularly to help them feel cared for. Encourage them to join community activities or senior groups to increase social connections.
5. Keep track of medications
Report all medications and supplements to your doctor. Make sure your grandparent tells the doctor about all medications he or she is taking. Don’t forget to mention over-the-counter medications, vitamins, and supplements.
These can affect blood pressure and may also change the effectiveness of blood pressure medications.
6. Keep a close eye on blood pressure at home
If your family doctor has asked your grandparent to take his or her own blood pressure at home, keep in mind: There are many home blood pressure monitors available. Ask your dad’s doctor, nurse, or pharmacist which one you need and how to use it. Bring the monitor to the clinic to make sure it is working properly.
Keep a list of your grandparent’s blood pressure readings. This list should include the times you take your blood pressure and the times you take your blood pressure medication (if any). Share this information with your doctor.
