New Delhi: In today’s world, the main reasons for the rise of hypertension in young people are stress and poor lifestyle habits. Genetic and hereditary factors do play a role as well, hence those having such risk factors need to be more careful. Certain reversible factors can also be present in young individuals which need to be diagnosed in time.
In this regard, Dr. Aditya Verma of Golf View Healthcare & Research Institute said, “Early diagnosis is key since hypertension is known to be a silent killer, meaning it can lead to a life-threatening state without any preceding symptoms. People should be made aware of this fact and should undergo regular checkups with a doctor especially those who already have a hereditary tendency. As early as 20 years of age, the initial checkup can be done and according to the findings and risk profile, further planning can be done.”
“For dealing with stress and poor Lifestyle Habits, it is important to follow broad rules like quitting smoking, leading an active life rather than sedentary, dietary modifications, and daily exercise. Stress can be handled by practicing Pranayam and Yoga Nidra, having adequate restful sleep, practicing virtues of kindness, love for all, honesty, and acceptance in life,” he further added.
Causes Of Hypertension In Young Individuals:
Hypertension or high blood pressure in young individuals can have several underlying causes. While hypertension is more commonly seen in older individuals it can also affect younger individuals due to a variety of factors. Dr. Sujit Chatterjee, CEO at Dr. LH Hiranandani Hospital, Powai provided some possible causes of hypertension in young individuals:
1. Genetics: A family history of hypertension can increase the risk of developing high blood pressure at a younger age. If one or both of your parents have high blood pressure you may be more predisposed to developing it yourself.
2. Unhealthy Lifestyle: Poor diet lack of physical activity smoking excessive alcohol consumption and high stress levels are lifestyle factors that can contribute to the development of hypertension in young individuals. These factors can lead to weight gain increased blood cholesterol levels and elevated blood pressure.
3. Obesity: Being overweight or obese is a significant risk factor for hypertension. Excess weight puts extra strain on the heart and blood vessels leading to increased blood pressure.
4. Kidney Problems: Certain kidney conditions such as chronic kidney disease or kidney artery narrowing (renal artery stenosis can contribute to hypertension in some cases.
5. Hormonal Disorders: Hormonal imbalances such as an overactive thyroid (hyperthyroidism) or abnormal adrenal gland function can sometimes cause hypertension.
6. Medication: Certain medications such as non-steroidal anti-inflammatory drugs (NSAIDs oral contraceptives and some antidepressants can raise blood pressure levels in some individuals.
Tips To Deal With Hypertension In Young Individuals:
Here are suggestions to deal with hypertension in young individuals suggested by Dr Kaushal Chhatrapati, MD DM, FACC FSCAI FESC, Interventional Cardiologist.
1. Whenever high blood pressure is diagnosed in young individuals, there is always a temptation to “not treat it”. This is extremely dangerous. Always take a doctor’s opinion. Most Hypertension needs to be treated with drugs.
2. Have undisturbed 8 hours of sleep every day. Sleep is when the body repairs itself and the mind cleanses itself. An unrested mind is a nidus for many diseases, including high blood pressure.
3. Exercise regularly. Typically Exercise conjures up the images of running the Marathon or lifting 100 kg of weight on a barbell. This is not what I mean. In fact, over-exercising may be detrimental. Merely 35 minutes of moderate-intensity exercise every day is enough to stave off high blood pressure.
3. Eat healthy. Avoid junk and packaged food. Eat 5 helpings of fruit and vegetables every day. Limit salt intake.
4. Maintain ideal body weight. Increased BMI is associated with higher blood pressure.
5. Stress Management is most important. Take stress in your stride.
6. Have a pet, preferably a dog. In one study, dog owners had a 35% lower incidence of cardiovascular diseases including Hypertension.
7. Stop using Alcohol and Tobacco. (And of course illicit drugs.) Even in small amounts, these substances cause high blood pressure by disturbing sleep and stimulating Sympathetic Nervous System
“Blood Pressure is being diagnosed in the younger and younger population these days. Some of it is preventable by the lifestyle measures described above, but all of it is treatable,” he further went on to say.
Food Items To Include In Diet To Avoid Hypertension In Young Individuals:
One of the preventable risk factors of the increasing cases of heart attacks is controlling high blood pressure (hypertension). This factor can be controlled by various modifications in your diet and lifestyle changes. Let’s look at some interesting foods listed by Dietician Garima Goyal that may help you lower your raised blood pressure –
1. Kiwi: This fruit is a perfect snack item for those having high blood pressure because of its nutritional profile which includes magnesium, potassium, fiber, and vitamin C, all blood pressure-lowering agents. So definitely have two to three kiwis a day and keep your high blood pressure at bay, owing to its high antioxidant content namely polyphenols.
2. Cinnamon: This aromatic spice obtained from the inner bark of the trees is a very potential blood pressure-lowering agent. The mechanism of action is the effect of cinnamon on dilating and relaxing the blood vessels. This potent hypotensive agent can be added to your yogurt bowl or bakery items, even its powdered form can be added to your curries.
3. Bran roti: Whole grains such as eating bran roti is a great addition to the diet if you want to lower your blood pressure. With an increase of 30 grams of whole grain in the diet, blood pressure reduces by 8 percent. Magnesium in the bran works as a magic pill to lower the raised systolic and diastolic pressure. Also, they contain a type of fiber called beta-glucan, which may lower both systolic and diastolic blood pressure.
4. Beetroot: This vegetable belonging to the root and tuber family is high in nitric oxide, which helps to lower systolic blood pressure. Add a beetroot daily to your salad bowl, eating it steamed or raw. Even homemade beetroot kebabs are a great addition.
5. Pistachios: These tiny nuts are a power-packed source of nutrition and help you to manage your blood pressure levels. Many studies on pistachios and blood lipids are conducted by replacing part of the calories in a diet with pistachios. Up to 67% of these studies have shown reductions in total and LDL (bad) cholesterol and increases in HDL (good) cholesterol.
6. Hibiscus flower tea: Consuming hibiscus tea lowers blood pressure in people at risk of high blood pressure and those with mildly high blood pressure.
No single food can lower your blood pressure, rather it gets reduced by a combination of dietary modifications and lifestyle changes. Experts recommend the DASH diet for people with high blood pressure or those looking to maintain optimal levels. It includes foods like fruit, vegetables, and whole grains.
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