Dear Carrie

My mom lived late into her 90s – but my dad died in his 50s from heart problems.

I have a grandson who was born this year, and I guess preserving my health and time has been on my mind more than usual these days.

Anyway, I’m wondering if you can shed some light on the numbers, and maybe help me with some suggestions to help with my condition. My doctor said to take my meds regularly, track my readings, and lower my salt intake. I’m no health nut, but I’m open to any suggestions you might have for me…I guess I’d like to enjoy as many years down here with my children and grandkids as I can.

Thanks Carrie,

Golden Year Guy

Dear Golden Year Guy,

Thanks for your question – it takes courage to acknowledge our health issues and do something about it.

Blood pressure numbers that creep up on us can be like the proverbial monster hiding in the closet, waiting to attack when we least expect. Of course – the best thing we can do is to throw the closet door open and face the monster; or in this case, slap a blood pressure cuff on, and confront the reality of abnormal blood pressure readings.

High Blood Pressure – or hypertension, in medical terms – is a widespread condition in Canada. According to the Heart and Stroke Foundation:

Nearly 20% of Canadians report high blood pressure
Almost 8 million people in Canada have been diagnosed with high blood pressure, with even more undiagnosed
Increased blood pressure is the leading risk for death in Canada
Hypertension is the number one risk factor for stroke
9 in 10 Canadians will develop high blood pressure in their lifetime

Basically, these statistics tell us there are a lot of people in Canada (and worldwide) who live with hypertension.

Blood Pressure Explained

Every time our heart beats, it pushes a wave of blood into the blood vessels and out to our body. This wave of blood places a force against the blood vessels – think of what happens when we turn water on in a hose. This force placed against our blood vessels is what we call blood pressure.

A normal blood pressure reading falls at 120/80mmHg or less. (And just so we’re perfectly clear, ‘mm’ stands for ‘millimeters and ‘Hg’ stands for ‘mercury’ – so, mmHg indicates “millimeters of mercury”, which is just a fancy unit of measurement for pressure).

The number you see on top of your reading is called “systolic blood pressure”. Systole happens when your heart squeezes so it can pump blood out to the body. A normal systolic reading should be 120 mmHg or lower.

The number you see on the bottom of your reading is called “diastole blood pressure”. Diastole is when your heart relaxes between beats, so that it can fill up with blood again. A normal diastolic reading falls around 80mmHg.

If the systolic or diastolic pressure is out of normal range, it indicates there is something out of balance in our cardiovascular system, and it’s time to check in with a physician.

Low blood pressure – for example, from dehydration – can lead to confusion, dizziness, light-headedness, and fainting. (Symptoms like these can then lead to a fall, which can come with a whole other list of complications!).

On the other hand, high blood pressure places too much stress on the heart and cardiovascular vessels. Over time, the continued stress leads to permanent damage that requires medical intervention to prevent further health issues.

When to Be Worried

It’s normal for blood pressure to change throughout the day, depending on activity, posture, and emotions. Blood pressure may be lower when we are laying down or sitting, and can increase when we are nervous or upset – which is why it’s important to record readings at different times throughout the day.

Here are the Risk for Hypertension Categories according to the Health and Stroke Foundation:

· 120 mmHg/ 80 mmHg – Low Risk

· 121 – 134 mmHg/ 80 – 84 mmHg – Medium Risk

· 135 mmHg/ 85+ mmHg – High Risk

One high reading here and there does not mean we have hypertension. Physicians will make a diagnosis of High Blood Pressure (hypertension) only after a series of tests and measurements to confirm a hypertensive state.

It is important to note that readings of 180/120mmHg or higher are considered a hypertensive crisis, and you should seek medical help immediately to avoid risk of stroke or other serious complication.

Complications of High Blood Pressure

Now, I don’t mean to scare you here, but I’m a firm believer that knowledge is power.

After all – if we don’t understand the monster we’re fighting, how can we possibly defeat it?

If you don’t take your hypertension seriously, here are some of the health complications you could face:

Narrowing/stiffening of arteries anywhere in the body (“atherosclerosis”)
Atherosclerosis (depending on where it occurs) can lead to:
- Stroke
- Heart attack
- Heart failure
- Kidney failure
- Peripheral vascular disease (PVD)
- Impotence
- Retinal/eye damage

That’s a long list of unfortunate complications! So now you might be wondering – what causes high blood pressure? Common risk factors for high blood pressure are:

Age (about half of people over 65 have high blood pressure)
Genetics
Stress
Diet
Lack of physical exercise
Smoking
Drinking alcohol

While you can’t do anything about your age or genetic background, almost every other risk factor is somewhat within our control.

Drastic life changes aren’t necessary – you don’t need to become a vegan and go to spin class six times a week. You can still enjoy a steak on Saturday!

But, if you don’t start shifting at least some small choices – you’ll find your blood pressure creeping higher and higher, more and more often. Adding colourful vegetables and a regular 5km walk with the wife and dogs on Sunday afternoons can go a long way to improve your BP readings.

Eight Easy Tips to Control Blood Pressure

To help you get started with some better choices, here are eight easy ways you can start to take control of your blood pressure.

1. Know Your Meds

There are several ways medications can affect our cardiovascular system to regulate blood pressure, and it’s important to know what you’re taking, when you’re taking it, and why you’re taking it.

Make the effort to have an organized list of your medications.

Take note of the medication name; it’s worth mentioning that prescription drugs have two names – the trade name and generic name.

For example, lasix is the trade name for the generic drug furosemide. If you find it confusing, think of cola (generic name) versus Coke-a-Cola (trade name) – they’re both beverages that are fizzy, sweet and go well with pizza. One is just marketed as a bargain no-name soda, and the other one is marketed as a premium product (at a premium price).

Also, take note of the kind of medication it is…is it a diuretic? A beta blocker? An antiarrhythmic? Ask your doctor if you aren’t sure. Once you know, watch a YouTube video or two to understand how the medication is working in your body. There are all kinds of nurses and doctors with YouTube channels that can help you understand how the medication that you’re taking works on your body. The more information we have, the more likely we are to stick to our medication regime.

Make sure you write down when to take your medication. I think it’s a good idea as well to write down the physical description of your pill – small white one, oval blue one, etc.

It’s also helpful to be aware that the same medication can look different, depending on whether it is a trade drug or generic drug (so, the pills you pick up from the pharmacy may be blue; but, if you go to the hospital, the same medication might come as a white pill instead…As long as the name and dose of the medication is correct, you can be assured that it’s the same chemical formulation and does the same job on your body).

Your handy medication list will really come in handy and give you great peace of mind for hospitalizations, travel, or other unpredictable times. Your med list your make for yourself might look something like this:

20mg Lasix @ 8:00pm. Small white oval.

Diuretic “water pill” – helps lower BP by increasing urine!

And finally, put your pride aside and get yourself a pill docket – yes, one of those little plastic organizer cases that your mom probably used. (Well, there’s a reason she lived to be nearly 100 years old!)

Taking the right dose of the right medication at the right time is so important to maintaining good cardiovascular health. If you do miss your pills, and are concerned about what to do, the Saskatchewan nursing hotline (#811) is an excellent resource if you can’t reach your doctor.

2. Medicate and Meditate

Medications are only part of the blood pressure picture.

According to the American Psychological Association, stress affects every single system of the body, especially our heart – that should be reason enough for all of us to wrangle the chronic stress that seems to plague so many of us these days.

It might seem kooky – but give breathwork and mindfulness techniques a try! It might be well worth your time and effort…. after all, medication and meditation are only one letter off from each other!

Cultures and societies around the world and throughout time have practiced meditation in their own unique traditions. Western knowledge is now catching up with these traditions in understanding the health benefits of mindfulness.

The Heart Math Institute offers a wealth of interesting information, research, and resources to help get you started to manage stress for heart health and wellbeing.

Check out their website here: https://www.heartmath.org/resources/.

3. Try Some Energy Healing

I had my first Reiki session eight years ago, and since then have heralded its effects to anyone who will listen. Before I received Reiki treatments, I battled with insomnia and job anxiety. I’m now a Certified Reiki Practitioner, and have seen first-hand the incredible changes that can happen for the people who receive energy healing.

Whether it’s Reiki, Body Talk, Healing Touch – I highly recommend you find an energy healing modality that appeals to you and seek out a practitioner. Let your intuition guide you, and don’t overthink it. Be open minded and try a few modalities until you find something that clicks for you.

4. Move Your Body

Your heart is a muscle, and it needs to be strengthened to stay healthy. You don’t need to break out a daily intense sweat, but getting regular exercise is a good idea. Brisk exercises like walking, cross country skiing, and light stretching/yoga are great options.

Try to get three hours of exercise per week (unless otherwise indicated by your physician). Start small if you’re sedentary; try for one twenty-minute walk this week if exercise is new for you. If you’re already active, challenge yourself to step it up just a tiny bit this week.

Exercise outside as much as you can. Nature has its own potent healing effects, so why not double the impact of exercise by getting outside for a walk.

If you can connect with friends, families, or pets while you exercise – all the better to help tame that stress beast.

5. Improve Your Palate to Prevent Palpitations

Food is critical for our physical, mental, emotional, and spiritual wellbeing. It’s worth putting thought into what we put in our mouths.

Make a goal to eat more “whole” foods that are locally available. Wonderful foods like whole grains, lentils, and legumes are affordable and provide oodles of fiber and goodness for our heart.

Colorful root vegetables like carrots, beets, and sweet potatoes can be locally grown, are delicious, and nourish us with vitamins and minerals.

Improving our diet doesn’t need to be complicated – but we do need to make efforts to elevate our nutrition to support regulated blood pressure. Preparing food is fun – there are so many beautiful foods to try.

Find a few healthy options you enjoy, and a make a few simple swaps. It doesn’t need to be complicated or expensive – try whole wheat instead of white bread for toast; carrot sticks instead of salty chips for a snack; or oatmeal for breakfast instead of processed pastries from the coffee shop.

Packaged and convenience foods are your worst enemy.

When you’re tempted by the wafts of food fried in grease – think of your grandson and make a sandwich at home instead (using whole grain bread, of course)! Or, whip up your own batch of fried chicken and home fries – a much better option then the fast food we eat. As your grandchild grows, you can show him how to make nutritious food for himself – surely one of the best skills any human can have!

When in doubt, use DASH – Dietary Approaches to Stop Hypertension, a simple framework for eating for heart health. There are four goals in the DASH diet:

· More Fruit and Veggies

· Use Low Fat Dairy (vs. whole)

· Less Fat (the saturated kind)

· Less Salt

Choose just one or two simple swaps to try out this week. For brownie points (haha) – find a Registered Dietician who can set you up with a plan for success.

6. Lifestyle Limitations

I don’t need to tell you that smoking is terrible for your health. If you do indulge, make an honest effort to cut back. Don’t be discouraged when quitting doesn’t come easy, but don’t give up either. One less cigarette today is one less than yesterday.

Alcohol is another culprit that wreaks havoc on our health. If you libate, practice conscious consumption – pace yourself, and drink water between each drink.

“Heal at Home” is a great resource that offers a unique and convenient approach for help with alcohol use; they have a range of tailored supports available, and you can check out the website at: https://healathome.ca.

7. Stay Watered

Often, we make less healthy choices simply because we are thirsty.

Traditional advice recommends 8 cups of water a day; however, a recent report from the U.S. National Academies of Sciences, Engineering, and Medicine recommends 15.5 cups (3.75 liters) daily intake for men, and 11.5 cups (2.7 liters) for women.

Personally, I aim to drink 3 liters of water a day. Now, you don’t want to go overboard and drink too much water (which could then increase your pressure)! I recommend that you listen to your body – you should try to drink enough water so that you never feel thirsty, and so that your urine is colourless/light yellow.

Drinking water is crucial to maintaining electrolyte balance, which in turn is important for heart health.

We make better choices when we are properly hydrated – so get yourself a pitcher, fill it up at the start of the day, and make sure you’re taking a drink at least every half hour.

8. Track Your BP Readings

Mark doctor appointments in your calendar, and don’t skip them!

See your doctor when you’re supposed to – be honest with them about your readings and lifestyle; there’s nothing to be ashamed of.

Your doctor should have provided guidelines to you, but aim to take at least two readings a day, and record them carefully in a notebook or a phone app (like Blood Pressure Tracker+).

Notice when your readings are high, and then see if there’s any connections you can make between the trends. Then, you can start to try and modify your behaviour to keep your readings under control.

Well, Golden Years Guy – I hope these tips were useful and help you start to make small choices that add up to a big difference.

There’s really nothing like the face of a child to motivate us to make better choices for ourselves, is there? Even if we buy one more day, I think any effort would be worth it.

Wishing you love, longevity, and health,

Carrie

by Carrie Pratt

Dear Carrie

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