Our blood pressure is a vital signal that speaks for our entire body. If it’s too high or low we’re in trouble. Knowing what’s “normal” and what to do if it’s not is essential to good health and wellness. The resource for the following information came from http://www.vaughns-1-pagers.com/medicine/blood-pressure.htm
What is blood pressure? It is the pressure generated when the heart contracts (Systolic) and relaxes (Diastolic).
How is it measured? The “old fashion” method uses a cuff and a stethoscope to measure your blood pressure as it passes through your arm, while listening to your heart beat. The systolic is measured when the doctor first hears the pulse with the diastolic pressure measured when the doctor is unable to hear a pulse. Electronic methods are slowly becoming the new norm in taking blood pressure readings.
What are the ranges of blood pressure? Too high and too low are both concerning and should be further examined by a medical professional. Below are the typical ranges for blood pressure measurements, from high to low:
Typical signs of high blood pressure: Anxiety/stress, sedentary/weak, water retention/bloating, failing/dizziness
| Systolic | Diastolic | Symptoms |
| 210 | 120 | Stage 4 High Blood Pressure |
| 180 | 110 | Stage 3 High Blood Pressure |
| 160 | 100 | Stage 2 High Blood Pressure |
| 140 | 90 | Stage 1 High Blood Pressure |
Borderline to dangerously low blood pressure can reflect symptoms such as: Slight anxiety, weak/tired/dizzy/coma/fainting
| Systolic | Diastolic | Symptoms |
| 140 | 90 | Borderline High |
| 130 | 85 | High/Normal |
| 120 | 80 | Normal |
| 110 | 75 | Low/Normal |
| 90 | 60 | Borderline/Low |
| 60 | 40 | Too low |
| 50 | 33 | Dangerously low |
What can I do to help maintain a healthy blood pressure range? What you eat and activities you participate in have a great impact on your health, greatly influencing your blood pressure. Foods to avoid include foods that contain sodium, fried/fattening foods, sugar/junk foods, etc. Foods to eat include fruits, vegetables and seafood/lean protein (i.e. chicken/turkey). Being active everyday is highly important to regulating your blood pressure, but don’t overdo it and stay out of the heat! Becoming overheated doesn’t help your blood pressure. If it’s too hot to be outside, try inside activities such as housecleaning, jogging in place, yoga/Pilates, etc. Stay hydrated! Drink at least half your weight in water each day. Stay away from soda, excessive caffeine (limit your caffeine intake through food and beverage) and alcohol.
How often should I have my blood pressure checked? If you can afford it, buy an in-home blood pressure monitor and take your blood pressure on a weekly basis and/or when you feel something doesn’t seem right (i.e. see above signs). Remember that your blood pressure will change throughout the day and can go up/down due to various reasons (stress, exercise, resting, etc.). Most drug stores have free blood pressure monitors in their stores (i.e. Walgreen, Rite Aid, etc.).
Becoming aware of your blood pressure is a good way to monitor your health/wellness. Never, ever become your own doctor (only a fool represents himself, right?)! And follow simple/balanced diet and exercise, daily.
Quick Tips for Wellness: It is almost impossible to be totally objective about your health but it is wisdom to monitor it.
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Disclaimer: The information in this article is not provided by a licensed/medical professional or implied to provide medical advice or assistance.
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