Today, we come across a lot of people especially the younger generation complaining of various lifestyle diseases like high blood pressure, diabetes, constipation etc. Incidences of high blood pressure or hypertension are increasing in the young adults. Statistically, one in every three Indian adults suffers from blood pressure and in future the number is expected to only increase. The number of women suffering from hypertension is also on the rise.
Hypertension is a condition where there is an increased pressure on the blood vessels of the heart making it harder for the heart to pump out the blood. This means that it is an important risk factor for conditions like heart disease, heart failure, kidney disease or stroke. Normal blood pressure is less than 120/80 mm of Hg. Anyone with a blood pressure between this value and 139/89 mm of Hg is considered to have pre hypertension who are likely to develop high blood pressure if preventive measures are not undertaken.
Losing any extra weight helps when a person is suffering from high blood pressure. It is often noticed that the most common link between weight and hypertension is central obesity and sedentary lifestyle. Central obesity is often contributed to unhealthy eating and lack of incorporation of physical activity. Unhealthy eating could mean many things: over eating, irregular eating patterns, incorporation of a lot of processed packaged foods, inclusion of fast foods, absence of fruits and vegetables in the diet, etc. Following such an unhealthy food pattern often leads to excessive visceral fat deposition which in turn causes the heart to strive harder for the blood to reach throughout the body causing high blood pressure. Minutest weight loss can cause a positive effect on the blood pressure levels.
Apart from limiting the unhealthy foods mentioned it is imperative that you -
Last but not the least a 40-45 mins of a structured physical activity each day will assist in any weight loss program. Regular physical activity also helps to lower blood pressure and reduce stress.
Very few people can make changes in their lifestyle all at once. For those who find so many changes over whelming make small changes in the diet. Do what you can to start with and gradually keep working on it. Try getting better and you will be amazed to see the changes it brings.
High blood pressure is also referred to as the “silent killer” with many people not even aware that they have pre hypertension or hypertension. Blood pressure increases with age so it becomes imperative one keeps a check on their blood pressure numbers from time to time and also lead a healthy lifestyle.
Effective weight loss can be achieved in consultation with a good nutritionist or dietitian. For any weight loss in Mumbaiyou could consult the best dietitians in Mumbai who would understand your lifestyle, eating patterns and help you plan a healthy diet which will aid in both weight loss and reduce hypertension.
Glycemic Index in weight loss programs – An overview
The food that we eat or drink provides fuel to the body. The nutrients - carbohydrates, proteins and fats from food are used to provide the body with the necessary energy that it needs. Energy can be used right away by the body to provide energy or stored to be used later. However, from the three nutrients mentioned above, carbohydrates are the main providers of energy to the body.
Fuel Up Your Workout
Appropriate nutrition helps our body perform better and recover faster after a workout. Good nutrition not only helps in maximizing the performance but also minimizes the muscle damage.
A Silent Killer - Inflammation
Inflammation is the body’s way of naturally protecting itself against harm. However, when inflammation stays for long the immune system is drained and the body finds it difficult to deal with illnesses. Researchers have also found that obesity can weaken the immune system and reduce its ability to fight infections. So, getting into a weight loss program and losing weight will help fight inflammation.
