Environmental and Genetic Factors Causing Obesity and Hypertension Essay

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¶ … Nutrition: Water, Mineral Functions, and Obesity

Understanding Water and Mineral Functions

Diet/Lifestyle to help one cope with high blood pressure

High blood pressure, also referred to as hypertension describes the pressure in an individual's artery more than it should be. A number below 120/80 mm HG depicts normal blood pressure of an individual. Evidently, blood pressure does not have a cure; rather it can be managed with proper diet and lifestyle practices. Hypertension does not indicate any signs or symptoms are making it a dangerous disease. It increases the risk of developing a heart attack and stroke. Various categories of individuals at risk to develop hypertension include overweight people, expectant women, and people with diabetes, among others. The following factors relate to dietary and lifestyle practices that enable individuals manage hypertension:

Diet Changes

Managing hypertension depends on what one eats and drinks. Cooking food from scratch gives individuals control over what they eat. Following dietary measures facilitate management of high blood pressure (Gorelick & Aiyagara, 2010).

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Eating a healthy diet occurs as a fundamental step in managing the disease. Food rich in whole grain, vegetables, fruits, and low-fat dairy products can lower individual's blood pressure by up to 14 mm Hg. Changing one's diet may prove a difficult task for most individuals. However, adopting some tips can enable one adopt a healthy lifestyle.

Engaging in smart shopping involves careful reading of food labels. When dining out, it is also vital to stick to a healthy-eating plan.

Keeping a food diary involves jotting one exactly what one eats. The log facilitates monitoring of eating habits that depicts one's actual diet.

Essay on Environmental and Genetic Factors Causing Obesity and Hypertension Assignment

Boosting potassium in one's diet can help curtail the effects of sodium on blood pressure. Foods such as vegetables and fruits occur as the best sources of potassium rather than supplements. It is crucial to talk to a doctor for advice on the best level of potassium.

Reducing the level of sodium can reduce blood pressure levels by 2 to 8 mm Hg. The effects of sodium on blood pressure vary amongst different individuals. In a day, one should limit sodium intake to less than 2,300 milligrams (mg). For people with greater salt sensitivity, it is appropriate to have 1500mg a day or less (Gorelick & Aiyagara, 2010). Limiting alcohol intake lowers blood pressure by up to 2 to 4 mmHg. However, elderly individuals may escalate blood pressure levels even with moderate alcohol consumption. Drinking alcohol may reduce the effectiveness of the prescribed medications.

Lifestyle Changes

Regular physical activity can lower blood pressure levels by 4 to 9 mm Hg. It is essential to exercise at least 30 minutes a day on several occasions of the week. Best types of blood pressure lowering activities include dancing, swimming, jogging, and cycling, among others. It is crucial to talk to a doctor for the best advice on an appropriate exercise program (Weir, 2010).

Quitting smoking can reduce blood pressure levels, back to the normal state. Regardless of the age factor, quitting smoking increases the life expectancy of an individual. Reducing stress levels contributes to lowering blood pressure levels. Chronic stress occurs as a significant contributor to hypertension. It is crucial to consider the best practices to eliminate stress levels. Coping up with stress levels includes practices such as identifying the stress triggers, practicing gratitude, and changing one's expectations, among other healthy practices.

Monitoring blood pressure at home and regular checking the doctor helps manage blood pressure levels. Regular monitoring facilitates the identification of potential health complications. Widely available blood pressure monitors give patients an opportunity in regular monitoring of their blood pressure levels (Weir, 2010).

Engaging in communication with support groups can help improve the health of the patients. Friends and family may encourage one to take care, embark on exercise programs, and regularly visiting the doctor, among others. Joining support groups boosts morale and emotional strength of… [END OF PREVIEW] . . . READ MORE

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