As a business owner, you’re well aware that “what gets measured gets improved.” That’s why taking daily readings of your blood pressure and keeping track of the results in a diary can help you take more responsibility for your personal health.
By controlling this single risk factor, you’ll profoundly reduce your risk for heart attack, heart failure, stroke, blindness and need for dialysis.
Getting Started
The diary itself doesn’t need to be fancy—a small notebook or even a file on your computer will work. To take your own readings, though, you’ll need a fully automatic blood pressure machine.
These devices are battery-operated, portable, and can be purchased in most stores with a pharmacy area. Take it with you to your next clinic appointment to verify accuracy. Providing a machine for your workplace can help employees monitor and manage their own blood pressure, as well.
National guidelines define hypertension as a blood pressure consistently greater than 140/90. The ideal is less than 120/80, while pre-hypertension is blood pressure in the range of 120/80 to 140/90. Defined hypertension usually requires blood pressure medications, but pre-hypertension can be effectively addressed by lifestyle changes.
Powerful strategies to lower blood pressure include:
» Commit to a consistent exercise program, and check your blood pressure before and after your workouts. The marked lowering of blood pressure following exercise can help reinforce continuing positive fitness habits.
» Be cautious of anti-inflammatory medications, as these can elevate blood pressure.
» Realize that regular consumption of alcohol also may elevate blood pressure.
» Treat sleep apnea, as this may contribute to uncontrolled high blood pressure.
» Control your sodium intake by identifying sodium-laden foods, and get rid of the salt shaker.
» Maintain ideal body weight. Keep a measuring tape in your bathroom and strive for your waist circumference (measuring just above your belly button) to be less than half your height in inches.
» Identify strategies to counteract stress.
If You Need Medication
If your blood pressure diary shows consistent readings greater than 140/90, discuss the need for blood pressure-lowering medications with your health care provider. There are many categories of these medications, and some of the most effective ones are now generic, affordable and well-tolerated.
