Unveiling the Silent Killer: Understanding High Blood Pressure

Everyone has been terribly frightened at some point, experiencing palpitations and intense chest pressure as a result. This happens when your blood vessels temporarily narrow from the shock, causing your blood pressure to suddenly rise. In the Netherlands, almost 3 million adults feel this way all day, every day, but they no longer notice it because they have gradually become accustomed to their (far too) high blood pressure.

A brief blood pressure change in itself isn't harmful. More so, this physical mechanism was part of helping us survive when we had to respond quickly to natural threats in the past, like tigers or other big predators. These stressors usually didn't last very long, so the higher blood pressure would regulate itself back to normal rather quickly. A continuous high blood pressure, however, can have unpleasant consequences, such as an increased risk of cardiovascular diseases (stroke, heart attack) and even kidney failure. Therefore, it's important to address this. Fortunately, in most cases, this is feasible, but it usually requires a change in diet, lifestyle, and physical activity.

What is blood pressure and how can it rise?

With each heartbeat, the heart pumps blood through our vessels, creating a certain systolic and diastolic pressure. This is what we call blood pressure. The systolic pressure is the pressure created when blood is pumped through the arteries, and the diastolic pressure indicates the pressure when the heart relaxes and does not press any blood through the arteries.

In adults, a diastolic pressure of 80 mmHg and a systolic pressure of 120 mmHg is average. Blood pressure is considered high when the diastolic pressure is above 90 mmHg and the systolic pressure is above 140 mmHg.

However, be aware, your blood pressure changes constantly throughout the day due to emotions and activities. Therefore, doctors recommend doing several measurements a day to get a clear picture of your actual blood pressure.

There is even something known as 'white coat hypertension'. It turns out that blood pressure often rises during a visit to the general practitioner or the hospital, which is called white coat hypertension.

How does high blood pressure occur?

Among the nearly 3 million people with high blood pressure in the Netherlands, a clear cause cannot be determined for 85 to 95% of them. Usually, it's a combination of factors such as stress, the type and amount of food, physical activity, use of alcohol, smoking, or hereditary factors.

But age and gender also seem to play a role. Statistics show that especially men under 50 years old more often have high blood pressure, while women over 50 years old are more likely to suffer from it. For men, one explanation is that they more often have sedentary jobs, and for women, one explanation is that this is mainly due to hormonal changes, due to menopause.

Even though no single cause can be pinpointed, numerous studies have established an undeniable relationship between being overweight and high blood pressure.

What are the symptoms of high blood pressure?

Unlike when you're suddenly startled, high blood pressure almost always develops gradually. Your body gets used to it, which is why many people do not notice it when their blood pressure is (much) too high. What they may notice are symptoms such as:

• Regular headaches

• Often feeling tired

• Sometimes nausea and vomiting

• Being short of breath even with little or no exertion

• A general feeling of restlessness

• Increasingly blurry vision

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When the blood pressure is much too high, think of a diastolic pressure of 120 and a systolic pressure of 200, it becomes dangerous and symptoms can include:

• Sudden confusion

• Sudden convulsions

• Excreting red or brown urine

• Severe chest pain.

What are the risks of high blood pressure?

In the past, infectious diseases posed the greatest risk of death, but now high blood pressure has been the number one risk factor for years. High blood pressure accelerates the aging of blood vessels, leading to arteriosclerosis and stiffening of blood vessels. Essentially, it makes you age faster than normal.

This significantly increases your risk of cardiovascular diseases, resulting in a stroke, a heart attack, or even kidney failure.

What can you do against high blood pressure?

To lower your blood pressure is not complicated; it just requires a lifestyle adjustment. If you want personalized advice, it's best to consult a Vitality Coach or Nutrition Expert like me, but in principle, you can make significant progress with the following list:

1. Maintain a healthy weight: If you are overweight, try to lose weight gradually.

2. Relax: Stress is a significant factor in high blood pressure, so make sure you have enough relaxation time. For example, take a walk in nature.

3. Healthy, unprocessed food: Avoid unhealthy fats and processed or ultra-processed food, so stay away from fast food chains. Use wholesome food for cooking fresh, healthy meals.

4. Exercise more: You don't have to run a marathon, but ensure you move regularly throughout the day. Have regular sitting breaks and take the stairs more often.

5. Smoking and drinking: An occasional glass of wine is generally fine, but smoking and excessive alcohol consumption are detrimental to high blood pressure. It's better to avoid them altogether.

6. Drink water: Sufficient water intake can greatly contribute to lowering your blood pressure.

Assistance with lowering your blood pressure

Adjusting your eating and lifestyle habits may seem straightforward, but it's often more challenging than you think. That's not surprising, you might even have been doing this for decades. Us humans have difficulty breaking ingrained patterns.

Therefore, seek help from professionals who have made this their profession, like me, online or in Amstelveen. We have the tools and can provide you with insights and inspiration so that you not only know exactly what adjustments to make but also have the motivation and strength to do so.

Some people consider asking for help as a weakness, as if they lack discipline. This is often not the case at all, as they are simply preoccupied with entirely different - also important - matters. A bit of guidance can then be the best option.

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FAQ: Understanding High Blood Pressure

What is blood pressure and how can it rise?

Blood pressure refers to the force of blood against the walls of the arteries as the heart pumps it through the body. It's measured in millimeters of mercury (mmHg) and consists of two readings: systolic pressure (when the heart contracts) and diastolic pressure (when the heart relaxes). Factors like stress, emotions, and physical activities can cause fluctuations in blood pressure. Additionally, 'white coat hypertension' refers to elevated blood pressure readings during medical appointments due to nervousness.

How does high blood pressure originate?

The cause of high blood pressure is often multifactorial, involving elements such as stress, diet, physical activity, alcohol and tobacco use, and genetics. Age and gender also play a role, with men under 50 and women over 50 being more prone to high blood pressure. Overweight individuals are also at a higher risk.

What are the symptoms of high blood pressure?

High blood pressure typically develops gradually, and many individuals may not be aware of it. Symptoms can include regular headaches, fatigue, nausea, shortness of breath, restlessness, and blurry vision. In severe cases, symptoms may include sudden confusion, convulsions, abnormal urine color, and severe chest pain.

What are the risks of high blood pressure?

High blood pressure accelerates the aging of blood vessels, leading to conditions like arteriosclerosis and increased risk of cardiovascular diseases such as stroke, heart attack, and kidney failure. It is currently the leading risk factor for mortality.

What can you do against high blood pressure?

Lifestyle adjustments can help manage high blood pressure. These include maintaining a healthy weight, managing stress through relaxation techniques, consuming a balanced diet and avoiding unhealthy fats, engaging in regular physical activity, avoiding smoking and excessive alcohol consumption, and staying hydrated by drinking enough water.

Assistance with lowering your blood pressure

While adjusting eating and lifestyle habits may seem relatively easy, it's often challenging. Seeking professional help from experts like Vitality Coaches or Nutrition Experts can provide valuable tools, insights, and motivation. Asking for assistance is not a sign of weakness but rather a proactive step towards better health and well-being.