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Hypertension is a condition characterized by high blood pressure. The ideal blood pressure for most people will be less than 120/80 mm Hg. A person has high blood pressure if their reading is 130/80 mm Hg or higher.
The incidence of hypertension is rising globally, which is a serious health issue that can have life-threatening consequences. Being a silent illness, hypertension rarely exhibits symptoms in its early stages until a major complication like a heart attack, stroke, or chronic kidney disease happens. A study found that hypertension was most common among employed people.
Your social life may be impacted by your workaholic tendencies. A recent study suggests that long-term office workers may be more susceptible to high blood pressure. However, not all cases of high blood pressure were simple to identify. Working for more hours was associated with higher blood pressure in study participants. They were also susceptible to hidden hypertension or "masked hypertension" which is elevated blood pressure that is not detected during routine screening. Masked hypertension is a chronic condition that can have long-term effects and is linked, over time, to a higher risk of heart diseases.
Job strain is a work stressor that is defined as a combination of high work demands and low decision-making authority. The observed associations with high blood pressure accounted for job strain. However, additional stressors may also be present. For example, an employee's family responsibilities, including the number of kids they have, housework, and childcare duties, may combine with work-related stressors to account for elevated blood pressure.
Long work hours may have an adverse effect on a person's heart health, so those who work for long hours should ask their doctors to monitor their blood pressure over time. A study found that employees who worked 41 to 48 hours a week had a 33% higher risk of high blood pressure than their counterparts who worked fewer hours. This turned out to be accurate for both the male and females.
You might be wondering if taking medication is necessary to lower your blood pressure if it is high. However, modifying one's lifestyle is essential for managing high blood pressure. Maintaining a healthy lifestyle and controlling blood pressure can help avoid, delay, or minimize the need for medication. Let’s learn 10 effective ways to say no to hypertension and stay healthy at the workplace in this article.
Let's follow these10 effective methods for avoiding hypertension and maintaining your health at workplace:
1. Replace your candy snack bowl with a fruit bowl
The high-fat, carb-rich, or sweet snacks that your colleagues generously offer you can add several hundred calories to your daily intake if you're not careful, and if you treat yourself to them on a daily basis. It can cause you to gain unwanted weight and obesity-induced-high blood pressure.
Walk around someone's desk if you know they have candy on it to avoid feeling tempted because once something is out of sight, it's out of mind. Give yourself a break, go outside, and resist the candy. Or keep some fruits, such as cherries or grapes, at your desk if you feel hungry.
2. Drink plenty of water and stay hydrated
You can stay hydrated to prevent elevation in blood pressure by consuming eight to ten glasses of water per day, which is a sufficient amount. Numerous foods are also excellent providers of water; fruits such as apples, watermelon, grapefruit, oranges, and grapes can all help you stay hydrated and healthy.
Dehydration can cause the 3pm slump that many people experience at work, so stay hydrated by drinking lots of water. Establish objectives: When you get to work, bring a 16-ounce bottle of water. Try to finish it by lunch, and then fill it up again and finish it by 3 p.m. Consume the third bottle by 5 p.m. To help you remember when to refill, set an alarm on your computer.
3. Stay physically active even during working hours
Exercise is one of the most crucial things you can do during the day to maintain your health and fitness as well as to manage your blood pressure levels. Lunchtime walks are a great idea. You're not just burning calories, but you're also revitalizing and reducing stress. Find a reliable walking companion who will accompany you on your daily walks, even if you say you're too occupied. If you skip walking during break hours then consider parking further away than usual to allow for a brief stroll to the office in the morning and evening, or develop the habit of using the stairs rather than the lift.
4. Cut back on sodium, or salt, in your lunch
Reducing sodium consumption even slightly can have a positive impact on heart health and lower high blood pressure by 5 to 6 mm Hg. The impact of sodium consumption on blood pressure differs between demographic groups. However, keep your daily sodium intake to 2,300 mg or less. For most adults, a daily intake of 1,500 mg or less of sodium is ideal.
5. Choose portion control on your lunch
Have a nutritious lunch at work, but watch your portion sizes to avoid consuming too many calories and spending the afternoon in a chair. Many times, it's not that you are eating unhealthy food, it's just that you are eating too much.
6. Quit smoking during breaks
Blood pressure rises while smoking. Giving up smoking reduces blood pressure. Additionally, it can enhance general health and lower the risk of heart disease, which may prolong your life. So, do not choose smoking zones in your office during work breaks.
7. Know yourself and stop overthinking
Stop overthinking and reduce stress for a healthier heart. Achieve a more relaxed and focused mind. Understand yourself and stop comparing your situation with others because that can increase stress in your life. If anything bothers you much, take deep breaths and start believing in “Better is yet to come”.
8. Stay stress-free
Chronic (long-lasting) emotional stress may be a factor in elevated blood pressure. Plan offs from your work. Use your long weekends for vacations, bike riding, or shopping; whatever makes you stress-free and happy.
9. Keep an eye on your heart rate by wearing a smartwatch
You can monitor your heart health at your workplace, don’t forget to wear a smartwatch at your workplace to keep an eye on your vitals.
10. Get support
A supportive network of friends and good coworkers is crucial for overall health. They can help you maintain low blood pressure by making you happy and laugh at silly office gossip.
Numerous medical disorders are more likely to occur in people with high blood pressure. Individuals are able to prevent it or control it at home as well as workplaces by working on diet, stress reduction, exercise, and other methods. It's best to see a doctor if implementing workplace habit modifications doesn't work or if your blood pressure is extremely high.
Control your blood pressure with the help of these lifestyle modifications. Get tested at Dr. B. Lal Lab accurately and take informed and proactive decisions for your health.
Q1: How come my blood pressure is elevated at work?
A: The hormones norepinephrine and adrenaline are two that influence the rhythm of your heart. Your heart has to work harder when these hormone levels rise. Stress hormones can also narrow blood vessels, which can lead to momentary elevations in blood pressure.
Q2: What impact does high blood pressure have on your productivity at work?
A: When hypertension is well under control, the effect on work is usually negligible. However, some patients may experience adverse effects, particularly in the early stages of treatment, such as fatigue, dizziness, or disturbances in their mood and ability to work.
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