What exactly is high blood pressure?
High blood pressure (the medical term is hypertension) is a common disorder of the cardiovascular system. Especially in industrialized nations, high blood pressure is widespread; according to the Robert Koch Institute, nearly one in three adults is affected by high blood pressure. However, children and adolescents can also develop hypertension. In addition, around two-thirds of people over 65 suffer from high blood pressure. Hypertension is one of the most major risk factors for cardiovascular diseases and thus a significant factor in the leading causes of death in adults.
High blood pressure occurs when the pressure in the blood vessels is permanently elevated. For about 90 percent of those affected, the exact cause isn't really identifiable; this is referred to as essential or primary hypertension. For the remaining 10 percent, the cause is organic (= secondary hypertension), such as a narrowing of the renal artery. In this case, the underlying cause must be treated first. As a result, blood pressure levels are very likely to recover.
Which blood pressure readings are normal and when is it considered high blood pressure?
First of all, you should know that fluctuating blood pressure from time to time is completely normal. The body has a clever system for this: blood pressure is adjusted according to need and situation. This means it is never constantly the same, but sometimes a little lower and sometimes a little higher. If you are stressed or anxious, your blood pressure rises. Blood pressure also rises during sports or general physical activity. That is all completely normal. As people get older, blood pressure also increases for most. It becomes difficult when your body produces constantly high blood pressure over a long period of time. This is a gradual process that we most likely won't even notice at first.
Blood pressure is measured using two values: a top number (= systolic pressure) and a bottom number (= diastolic pressure). The top value represents the maximum pressure in the bloodstream when the heart pumps blood from the left ventricle into the circulatory system. The bottom value, on the other hand, indicates the lowest pressure during the relaxation and dilation phase of the heart.
In a healthy adult, systolic pressure is around 130 and diastolic pressure around 80. So if a blood pressure reading comes out to 130/80 mmHg, you can be congratulated on having perfectly healthy blood pressure. High blood pressure is defined as readings consistently above 140/90 mm over an extended period across multiple measurements on different days. Even if only one of the two values is significantly elevated, it is considered high blood pressure. Keep in mind that people are often a bit nervous at the doctor's office anyway ("white coat syndrome"), so slightly higher readings are generally expected in that setting.
Anyone who suspects they might be a candidate for hypertension does not necessarily have to have it measured only at the doctor's office. You can buy a tested and good blood pressure monitor for home use; if in doubt, simply get advice at your trusted pharmacy. These devices measure pressure either on the wrist or on the upper arm. Apps or similar other measurement methods are generally discouraged. These are too inaccurate, so the values determined there are not reliable. By the way, as a rule, you can now also get your blood pressure measured for free at any pharmacy. For a truly reliable check, you should definitely see a doctor, who will certainly perform long-term blood pressure monitoring for further diagnosis. To support this, it is of course helpful if you write down measurements taken at home so you can provide your recorded values to the doctor over a longer period of time. It is said that at least three measurements on two different days are necessary for a diagnosis of high blood pressure. The more data your doctor has, the better they can, of course, assess the situation.
What are the risk factors for high blood pressure?
Especially in today's day and age, high blood pressure is almost a lifestyle disease. It is one of the main causes of severe cardiovascular diseases such as stroke or heart attack.
The following risk factors increase the likelihood of (primary) hypertension:
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Obesity
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Lack of exercise
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Stress
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Genetic factors (it is assumed that certain illnesses such as stroke or hypertension in close relatives increase the predisposition to high blood pressure)
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Smoking
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Excessive salt consumption
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Excessive alcohol consumption
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Possibly certain medications
The more of these factors apply, the higher the risk of developing high blood pressure. The good news: we can consciously influence many of these factors. It is in our own hands to take action for our health and positively impact already diagnosed high blood pressure, or to avoid entering the danger zone in the first place by eliminating as many of the above factors as possible.
How can I naturally lower high blood pressure?
First of all, it's important to minimize or eliminate the risk factors we can control. Specifically, this means: you're already doing a lot right with a healthy lifestyle. Eating healthy, low-salt, and varied foods to lose or prevent excess weight. Regular exercise (ranging from daily walks to endurance sports like swimming, jogging, or cycling) is generally great for all areas of life. Additional benefits come from being (or becoming!) a non-smoker, keeping your stress levels as low as possible, and consuming alcohol only in moderation or not at all.
If you already suffer from chronic high blood pressure, your doctor will discuss potential treatment options with you individually. Medical treatment is certainly common in this case. However, your doctor will likely also advise you to adopt a healthier lifestyle to help normalize your blood pressure. If it is secondary hypertension, meaning the cause stems from an underlying medical condition, the doctor will initiate further diagnostic measures to treat the root disease.
Exercise with high blood pressure – good or bad?
In general, physical activity in any form is positive and highly recommended, even in cases of high blood pressure. You should quickly dismiss the thought, "Oh dear, now I have high blood pressure, so I'd better take it easy and only move when I really have to." Because alongside a tailored, healthier diet, exercise plays an exceptionally major role in fighting high blood pressure. First and foremost, you should talk extensively with your doctor about what specifically they recommend. Not everyone has the same constitution or physical prerequisites. An individual assessment is needed to determine which type of sport and exercise can positively impact your blood pressure values. For those starting from scratch, even regular daily walks can have a positive effect on blood pressure readings. Targeted endurance exercise sessions, which challenge the body more gently than sports like heavy strength training with high blood pressure spikes, are preferred here. As a general rule: always discuss this with your doctor first. If high blood pressure has existed for a long time or is very high, it may be necessary for your doctor to stabilize it with medication first before you can support the process with sports. A stress ECG also provides the doctor with information on how your body behaves under exertion.
Good endurance sports recommended for high blood pressure:
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Regular, brisk walking
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Nordic walking
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Swimming
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Cross-country skiing
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Dancing
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Ball sports like table tennis or tennis
For all of them: start slowly, monitor your condition under medical supervision if necessary or with a blood pressure monitor during physical activity, and don't push yourself too hard. Once you've been doing it for a while, you can also start with moderate strength training.
The main thing, however, is that you enjoy the sport, practice it regularly, and don't overexert yourself!
