By Dr. Erik Johnson
Love & Health Chiropractic
The CDC is celebrating February “Heart Month,” with the Surgeon General’s “Call to Action to Control Hypertension.” This call implores each of us to take charge of our blood pressure because “a healthier heart can lead to a healthier life.”
What increases your risk for high blood pressure? The CDC shares the following:
- Unhealthy Diet
- Physical Inactivity
- Overweight and obesity
- Too Much Alcohol. More than one drink a day for women and two drinks a day for men.
- Tobacco Use
- Family history of high blood pressure combined with unhealthy lifestyle choices.
- Age. Because your blood pressure tends to rise as you get older.
- Race or ethnicity. Black people, Hispanics, Asians, Pacific Islanders, American Indians, and Alaska Natives are at higher risk for high blood pressure.
The good news is that healthy behaviors can lower your risk for high blood pressure. If you have high blood pressure, you can take action to control it and improve your health. And if you enjoy healthy blood pressure, now is the time to create good habits that will sustain it.
About one out of two adults has high blood pressure (hypertension). High blood pressure puts you at higher risk for heart disease and stroke, two of the leading causes of death, disability, and healthcare expenses.
What is a good target to aim for? The CDC recommends keeping your blood pressure under 130/80 mmHg for most of us. AT the top of the list for bringing high blood pressure down are being more physically active and eating a healthier diet. You can start by taking a daily walk (at the mall if the weather’s bad).
Instead of eliminating unhealthy foods and drinks from your diet, find tasty substitutes. Choose fruits, vegetables, 100% whole grains and chemical-free, free-range meats and eggs instead of foods made with white flour, white rice, sugar, and lots of chemical additives. Enjoy a sparkling water beverage or tea with no sweeteners instead of soda pop. And, if you’re a drinker, cut back on alcohol consumption.
You might want to learn to check your blood pressure at home. Some people’s blood pressure rises whenever they go to a doctor’s or dentist’s office. This is called “White Coat Syndrome.” And it tells you about another contributing factor to high blood pressure: Stress.
If you live a high stress life (and who doesn’t these days) learn how to use deep breathing, mindfulness techniques, and relaxation practices like Yoga Nidra to let some of that stress go. The State of Michigan even provides the online mindfulness resource Headspace to help relieve stress. Check it out!
I know that lifestyle changes don’t come easy. Try to get your family and friends on board. And of course, enlist support from your healthcare providers—including your chiropractor. An aligned spine enables your brain to communicate with all of your organs so that they can function optimally. In other words, a healthy spine supports a healthy heart.
Dr. Erik Johnson DC is a chiropractor at Love and Health Chiropractic in Wyoming at 1586 44th Street SW.
