Managing blood pressure

1. Know your enemy, know your allies  

The first thing to remember is that you are not alone, millions of people in this country live with high blood pressure every day and get support from the people they have in their lives and their GP. Be kind and compassionate to yourself, this is not an ideal situation we are living in but it is as it is and you can make small changes that may benefit your short and long term health 

Unless you have already been told by your GP that you have high blood pressure, the only way to know for sure is to either have a health professional measure your blood pressure or you can monitor your own if you have the correct equipment (but make sure you tell your GP practice the results). If you do take your own blood pressure at home, make sure you check your blood pressure and keep a diary of your readings regularly so you can see your progress. Unless you have already been prescribed medication to lower your blood pressure, your GP may want to prescribe some. 

 

2. Regular physical exercise 

With the current Government restrictions in place it might be hard to exercise but unless your GP has said you must not do exercise then it is really important that you gradually start to get yourself moving. Start slowly and you can build up slowly. If you have any concerns speak to your GP before starting.  

Set yourself goals but be realistic as to what you can achieve now. Some examples could be 

a ten minute walk round the block (keeping  two metres away from others of course) every day for a week could be a good start as could be doing the same if you have a garden; Captain Tom Moore, the inspirational 100 year old veteran, has shown us all what can be done with a 25 metre garden.  

Make extra trips up and down the stairs if you have them 

The British Heart Foundation’s ten minute workout can be done without even venturing out of the front door.

• BHF 10 mins workout

Try to keep moving. Set yourself reminders on your phone or on post it notes, make moving around more part of your everyday life and find things to do that are enjoyable. If you can get out of the armchair do, make a point of getting up every hour through the day, you can stand and walk or jog on the spot whilst watching TV. Check out YouTube which has a number of clips of exercise that can be done from a chair, perhaps for those for whom exercise is a regular part of your life you can walk the dog just that bit further, take a bike ride, run, follow the online exercise classes run by the likes of Joe Wickes. 

 

3. Reduce salt intake 

Try to avoid adding extra salt to your cooking or cooked food, most foods contain salt already.

 

4. Alcohol 

Stick to the recommended limits. No more than 3–4 units a day for men and no more than 2–3 for women. 

 

5. Take your medicines as prescribed 

And check you have enough medication in stock. Check when you will need to get more and set a diary reminder a week before they are due so you don’t find yourself with a gap before getting your next batch. Please make sure you are storing your medicines safely particularly if you have children or inquisitive pets around. 

 

6. Eat healthily 

It is really easy to seek out comfort food just now and right now, whilst we are at home, the fridge is never far away. Try to plan daily healthy choices including the fruit and vegetables you enjoy and remember to drink plenty of water. If you get food home delivered then keep a list of your favourite healthy foods as part of your shopping regulars. That might include chicken fillets, blueberries, quorn, bananas, crunchy carrots, corn on the cob, fresh British apples, etc. 

 

7. Be kind to yourself 

We don’t know when but there will be better days ahead.