High blood pressure, or hypertension, is becoming increasingly common among seniors. Although managing hypertension typically involves making dietary and lifestyle changes as well as taking medication prescribed by a doctor, there are other ways to help manage the condition. The four strategies presented below can be implemented in combination with each other to improve health outcomes for seniors living with high blood pressure.
Exercise
Exercise is an important component of managing hypertension. Regular exercise helps to lower blood pressure by improving circulation, strengthening the heart, and reducing stress levels. When engaging in physical activity, seniors should make sure to start slow and build up as their strength allows them to avoid injury or exhaustion. It is recommended that seniors get at least 150 minutes of moderate-intensity aerobic exercise each week, with spread-out sessions throughout the week so they can rest between activities.
Options such as walking, biking, swimming, and yoga are particularly helpful for those managing hypertension due to their low-impact nature yet effective results. Seniors are encouraged to seek out activities that cater towards maintaining health, such as tai chi or aerobics classes specifically designed for retirees which help them keep active while allowing them to spend quality time with other people their age.
Stress Management
High levels of stress can have an adverse effect on blood pressure and overall health, so seniors need to find ways to reduce their emotional strain. Techniques such as deep breathing, meditation, and mindful stretching can help foster relaxation and improved focus. Mindful activities such as journaling or even spending time in nature can also reduce stress levels quickly when feeling overwhelmed or anxious about certain issues.
Taking the time for regular self-care is key to managing hypertension; this includes getting enough rest, eating nutritious meals, and participating in enjoyable activities that will make them look towards each day with enthusiasm. Participating in a support group online or taking classes specifically designed around calming techniques are good options if a senior is looking to actively lower their anxiety levels while learning new skills they may use throughout their lifespan.
Sleep
A well-rested senior is in a better position to manage their hypertension as regular, peaceful sleep helps reduce cortisol levels (the hormone released due to stress) and moderates blood pressure. For good sleep hygiene, seniors should try to go to bed and wake up at the same time every day and keep these times consistent regardless of how much they've exercised or how long it took them to fall asleep the night before. Keeping bedrooms dark, comfortable, and technology-free will also help promote better sleep quality.
Aligning meals with sleeping patterns can also assist in naturally balancing hormones that control BP readings; if possible, breakfast should be eaten no later than one hour after waking while dinner should happen four hours before resting for the night. Lowering caffeine intake during the afternoon - when many seniors are feeling fatigued - can also provide more restful nights followed by more productive mornings.
Consult With Senior Helpers Metairie
For seniors in Metairie, Kenner, New Orleans, or Westwego seeking assistance with managing hypertension and its associated symptoms and lifestyle changes, our experienced team of care professionals at Senior Helpers Metairie is available to help. Our compassionate caregivers provide services tailored to the unique needs of every senior as part of comprehensive plans for seniors wishing to remain in their homes safely. Contact us today for a customized plan that best suits your individual needs!