When the heart is at ease, the body is healthy. Chinese proverb.
This is my second post relating to the heart and I would refer you back to my previous newsletter “Love Your Heart” posted on 8th of September 2020.
I was talking with some friends this morning one of whom has elevated blood pressure and this motivated me to write this post. Statistically around one in three people between fifteen to eighty four years old and two in three from those aged 65-84 have elevated blood pressure. The consequences of this are clear to see in the attached mind map.
As I always say to clients I am not a doctor. Regular checkups at the doctor are a must. That being said for chronic problems like High Blood Pressure working in tandem with a coach can help provide the conditions and the support structure to bring the blood pressure under control.
The first step is to measure your blood pressure this can be done at home or at the doctors surgery. There are two measures of blood pressure, the systolic pressure is a measurement of the pressure of blood in the arteries when your heart muscle contracts.
The diastolic pressure is a measurement of the pressure of blood in the arteries between heartbeats (when your heart is resting and refilling with blood). Both pressures are measured in millimeters of Mercury (mm Hg). When the systolic pressure is less than 120mm Hg and the diastolic pressure is less than 80mm Hg then this is classified as normal. There is a sliding scale of blood pressure stages as show in the mind-map up to hypertensive crisis.
What can we do to keep our blood pressure in the normal range or return it to normal from one of the elevated categories? This is clearly explained in the mind map.
Better breathing and better sleep is a good place to start. This can be done one step at a time. One habit at a time.
A breathing habit: For example I may decide to do breathing exercises to relax myself every night before I go to sleep. As soon as I get into bed (cue) I do my breathing exercise (response) and when I finish I smile and say to myself well done (reward). Repeating this every night will make it automatic, a habit.
Below is a mind map outlining the key elements to keep your blood pressure under control. Choose one of the ways to lower your blood pressure. Start a new habit. Have fun.