Hypertension, commonly known as high blood pressure, is a major health concern worldwide. According to the World health Organization, nearly 220 million people in India suffer from hypertension, but only about 12% have it under control. Among these individuals, some experience resistant hypertension, a condition where blood pressure remains high despite taking three or more medications at optimal doses. Doctors warn that certain everyday habits can worsen this condition and make management more challenging.

Everyday Habits That Can Worsen Resistant Hypertension

1. Excess salt Intake

· Impact: High sodium levels cause the body to retain water, increasing blood pressure.

· Tip: Limit salt intake to less than 5 grams per day (about one teaspoon) and avoid processed foods high in sodium.

2. Sedentary Lifestyle

· Impact: Lack of physical activity weakens the heart and blood vessels, reducing circulation efficiency.

· Tip: Engage in at least 30 minutes of moderate exercise daily, such as walking, cycling, or swimming.

3. Excess Alcohol Consumption

· Impact: Alcohol can increase blood pressure and interfere with medications.

· Tip: Limit alcohol to moderate levels—up to one drink per day for women and two for men.

4. Smoking and Tobacco Use

· Impact: Nicotine narrows blood vessels and raises heart rate, contributing to hypertension.

· Tip: Quit smoking and avoid secondhand smoke for overall cardiovascular health.

5. Chronic Stress

· Impact: Stress triggers the release of hormones like cortisol and adrenaline, which raise blood pressure.

· Tip: Practice mindfulness, meditation, deep breathing, or yoga to manage stress.

6. Poor Sleep Patterns

· Impact: Sleep deprivation or sleep apnea can elevate blood pressure and reduce the effectiveness of medications.

· Tip: Aim for 7–8 hours of quality sleep per night and consult a doctor if you snore heavily or experience pauses in breathing.

7. Skipping Medications or Improper Use

· Impact: Inconsistent use of prescribed antihypertensive medications can lead to uncontrolled blood pressure.

· Tip: Take medications as prescribed, never skip doses, and discuss side effects with your doctor rather than stopping on your own.

Additional lifestyle Tips for Managing Resistant Hypertension

· Maintain a Healthy Weight: Excess body weight strains the heart and blood vessels.

· Eat a Balanced Diet: Focus on fruits, vegetables, whole grains, and lean proteins; the DASH diet is highly recommended.

· Monitor blood pressure Regularly: Keep track at home and share readings with your healthcare provider.

· Limit Caffeine: Excess caffeine may temporarily raise blood pressure.

Conclusion

Resistant hypertension is a serious condition, but daily habits play a major role in its management. By reducing salt, staying active, managing stress, avoiding alcohol and tobacco, and adhering to medications, individuals can better control blood pressure and reduce the risk of heart attacks, strokes, and kidney damage.

 

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