Prehypertension is commonly overlooked as a trivial matter, when this is simply not the case. In fact, if left untreated, it can easily progress into full blown hypertension, which puts individuals at increased risk for heart disease. This article will delve deeper into the risk factors of prehypertension and its management.

Most of us have experienced typical days full of endless meetings, neverending to-do lists, and the attractive call of fast food joints. However, it’s important to understand that something silently lurks as we lead this hectic lifestyle—prehypertension. We’ve all heard of hypertension, a fairly common term. Prehypertension is the middle stage between normal blood pressure and hypertension and is a condition that is stealthily creeping into many's lives. This article aims to shed light on what is prehypertension, who is at risk, and how to manage it effectively.

What Is Prehypertension?

Prehypertension is a state where your blood pressure exceeds the optimal range between 90/60 mm Hg and 120/80 mm Hg. However, it does not cross the threshold of high blood pressure. Prehypertension is characterised by systolic (upper) and diastolic (lower) blood pressure readings. The systolic reading ranges from 120 to 139 mm Hg in prehypertension, while the diastolic reading falls between 80 and 89 mm Hg.

Remember, prehypertension is an early warning signal. It signals an individual's vulnerability to developing high blood pressure. High blood pressure is notorious for its potential to cause severe health consequences, including heart disease and stroke.

Who is at Risk for Prehypertension?

Prehypertension can affect anyone, but certain factors can increase the risk of developing it. Understanding who is at risk is crucial for early prevention and management.

  • Family History: A key contributor to prehypertension is a family history of hypertension or cardiovascular diseases. Genetics can exert considerable influence, making individuals more susceptible to elevated blood pressure.
  • Age: With advancing age, the likelihood of prehypertension rises, primarily due to blood vessels losing flexibility and becoming stiffer over time. This phenomenon can contribute to the elevation of blood pressure.
  • Unhealthy Diet: High salt intake, saturated fats, and processed foods are known players in heightened blood pressure levels. WHO recommends a salt intake of less than 5g per day. Too much salt leads to water retention, thus elevating blood pressure.
  • Physical Inactivity: A sedentary way of life can amplify the susceptibility to prehypertension. On the other hand, regular exercise plays a pivotal role in maintaining the suppleness of blood vessels and fostering comprehensive cardiovascular well-being.
  • Obesity: Being overweight or obese strains the heart and circulatory system. This leads to higher blood pressure levels as the heart must pump even harder to supply blood to all body parts.
  • Smoking and Alcohol: Smoking and excessive alcohol consumption are notable risk factors for prehypertension. These behaviours can potentially narrow blood vessels and elevate blood pressure levels.
  • Stress: Prolonged stress can result in heightened blood pressure readings. It is imperative to discover effective and personalised methods for stress management, including techniques like relaxation exercises and mindfulness practices.

Symptoms of Prehypertension

Prehypertension symptoms aren't typically noticeable. This only places more emphasis on the importance of routine blood pressure monitoring for its detection. There are, however, several other symptoms that may be indirectly linked to, though not exclusively attributed to, high blood pressure. These include symptoms like weakness, dizziness, facial flushing and at times, blood spots in the eye. Please visit a healthcare professional to understand and confirm diagnosis.

Tips to Manage Prehypertension

Effective management of prehypertension is essential to halt its progression into full-fledged hypertension. This section will delve into impactful strategies and lifestyle adjustments that empower individuals to address this condition:

  • Healthy Diet: Embracing a diet abundant in fruits, vegetables, whole grains, and lean proteins is important for the management of prehypertension. Minimise sodium consumption by removing processed foods and instead opting for herbs and spices to enhance flavour. Try out nutritious dishes like a vegetable salad with nuts and spinach idlis and refreshing drinks like beet apple banana chia juice.
  • Regular Exercise: Incorporate consistent physical activity into your routine to dedicate 150 minutes weekly to moderate-intensity exercise for adults. Brisk walking, swimming, or cycling effectively helps reduce blood pressure levels.
  • Weight Management: Maintaining a healthy body weight can substantially diminish the likelihood of prehypertension. Even shedding a modest amount of excess weight can have a favourable influence on blood pressure levels.
  • Limit Alcohol and Quit Smoking: If you drink alcohol, practise moderation. Consider quitting if you're a smoker. You can seek assistance for doing so. Both smoking and drinking elevate blood pressure and contribute to the development of prehypertension.
  • Medication: In certain instances, doctors may recommend medication to control prehypertension. Medication compliance is imperative - you must adhere to your doctor's advice and take the prescribed medication as directed.

Conclusion

Prehypertension is often dismissed merely as a sign of stress. But it is very easy for this condition to progress to hypertension, especially if left neglected, and can result in a number of health issues. However, a healthy and balanced diet, consistent physical activity, stress management, and seeking medical guidance when necessary are all essential factors for effectively managing prehypertension. By making the right choices, you can not only help prevent the progression of hypertension but also lay the foundation for a healthier future.