Blood pressure regulation: Why it matters and how you can control it

Why worry about blood pressure regulation?

Blood pressure (BP) regulation is critical to maintaining overall health and well-being. A normal BP can help the body to run smoothly, enabling oxygen and nutrients to be delivered  efficiently. However, if the balance is upset, for example through high blood pressure (hypertension) or low blood pressure (hypotension), changes may arise resulting in conditions such as ischaemia (insufficient blood flow), angina and arrhythmia, to name a few. 

While this may sound scary, knowledge is key and there are huge potential health benefits available if you make informed lifestyle choices and actively seek to control your blood pressure. 

The following article will detail what blood pressure actually is, why it matters, and the factors that can affect it. We’ll also go over how lifestyle changes can have a positive impact, and what medical interventions and treatments might be required for either hyper- or hypotension. Finally, we’ll show how the use of a continuous BP monitoring device, such as the Hilo Band, can help you gain control of your measurements. 

Understanding blood pressure

Blood pressure is the force exerted against the walls of blood vessels by your blood flow. It is measured using two numbers:

1. Systolic pressure: The larger number, which relates to the pressure generated when the heart beats and pushes blood out into the body.
2. Diastolic pressure: The smaller number, which is the pressure when the heart rests between beats.

The standard convention for writing blood pressure is to write the systolic pressure above (or before) the diastolic. An example reading might be: 120/80 mmHg. 

Optimal blood pressure for adults is given over a range, with anything between 90/60 mmHg and 120/80 mmHg considered normal. This array is used because everyone is different, and blood pressure is based on many different factors including age, health conditions or family history. It’s important to also note that blood pressure naturally fluctuates over hours, days, and weeks. As you age your blood pressure often increases, as arteries become stiffer with age. Therefore for the over-80s, normal blood pressure is considered to be 150/90 mmHg.

Why blood pressure matters

Maintaining healthy blood pressure levels is crucial for overall health and longevity. Both high and low BP can lead to serious health risks and complications. 

For example, high blood pressure (hypertension) can lead to:

• Increased risk of heart disease and stroke
• Potential damage to the kidneys 
• Higher likelihood of developing cognitive issues like vascular dementia

Low blood pressure (hypotension), can lead to:

• Dizziness and fainting
• Increased risk of falls, especially in older adults

Despite the serious consequences of not maintaining healthy blood pressure levels, the number of adults aged between 30 and 79 years with hypertension has increased from 650 million to 1.28 billion worldwide over the last thirty years. In addition, approximately 580 million people with hypertension (41% of women and 51% of men) are unaware of their condition because they have never received a diagnosis.

While these numbers are concerning, there are ways that you can monitor your blood pressure and keep your blood pressure in check. For practical tips and insights on heart health, join the Hilo newsletter today.

Factors affecting blood pressure

Many different factors affect BP, from family history to over the counter medication to lifestyle choices. Here are a few examples.

1. Family history

• If you have a family history of heart or circulatory disease, you might have a higher risk of developing health conditions that can lead to a heart attack or stroke. This can either be because you share genetic variants that can cause these conditions, or by virtue of sharing a similar lifestyle and environment to your family.

2. Ethnicity 

• While family history can give some indication of your risk of high or low blood pressure, your ethnic background can also play a part. In a recent study, hypertension has been shown to be highest among Caribbean, black African and Pakistani adults, and lowest among adults from Chinese backgrounds.

3. Lifestyle choices

• Diet, physical activity and stress management all have an impact on your body’s general health, including your blood pressure.
• Ensuring that you eat a balanced diet is crucial, as high sodium intake is strongly associated with increased blood pressure.
• A sedentary lifestyle, where you don’t partake in any physical activity, has also been proven to negatively impact upon cardiovascular health.

4. Underlying health conditions 

• Several health conditions may affect blood pressure through different mechanisms. These include:

• Sleep apnoea, a disorder where your breathing stops and starts while you sleep
• Thyroid disorders, which may cause a range of outcomes including hypertension
• Diabetes, which can lead to hypertension.

5. Medications

• Finally, some medications can affect blood pressure, including:
  • Nonsteroidal anti-inflammatory drugs (NSAIDs)
  • Hormonal birth control
  • Certain antidepressants

Understanding these factors, as well as identifying those that you can control, means you can take a more holistic approach to your blood pressure and health. This, in turn, can help you regulate your blood pressure efficiently while significantly reducing your risk of hypertension.

Lifestyle changes for better blood pressure control

Now that we know some of the factors that can affect blood pressure, we can consider methods to regulate it. Developing heart-healthy habits is a great start, and the following list provides a range of easy ways to reduce or control your blood pressure, lowering your risk of adverse cardiovascular effects.

1. Adjust your diet

• Reduce your sodium intake
• Increase your consumption of fruits, vegetables, and whole grains
• Set limits on alcohol intake

2. Move more regularly

•  Aim for at least 150 minutes of moderate-intensity aerobic activity per week
•  Include strength training exercises 2 to 3 times a week

3. Use these techniques to manage stress

• Ensure you get adequate sleep (7 to 9 hours per night for adults)
• Engage in relaxing activities like yoga or deep breathing exercises

Medical interventions and treatments

For some individuals, lifestyle changes aren’t enough to control blood pressure and medical interventions may be necessary. In this case, treatments may include:

• Antihypertensive medications (e.g., ACE inhibitors, beta-blockers, diuretics)
• Regular check-ups with healthcare providers
• Personalized treatment plans based on individual health profiles

However, other options are available, and your healthcare professional will be able to advise you.

For additional reading, the UK-based National Institute for Health and Care Excellence (NICE) offers evidence-based guidelines for the diagnosis and management of hypertension in adults, including detailed information about the various treatment options.

How Hilo can help you with blood pressure management 

Regular blood pressure monitoring is crucial for maintaining cardiovascular health, and there are several methods available to measure this vital sign. Traditionally, blood pressure has been measured using manual or digital sphygmomanometers, both in clinical settings or at home.

When using either a digital or a manual sphygmomanometer, an inflatable cuff is worn, either around the upper arm or around the wrist. While this will give data, it only provides a snapshot of your blood pressure at that point in time, rather than a longitudinal view of its changes throughout the day. In addition, there are limitations and readings can be affected by external factors such as undetected ‘white coat syndrome’ (caused by stress experienced when in medical settings). This means it is possible that health patterns and trends, which could be useful for diagnosis or treatment of medical conditions, might be missed.

Hilo’s continuous blood pressure system offers an alternative approach.

Unlike traditional methods, Hilo’s technology allows for 24/7 monitoring without disruption of your daily activities. In particular, continual monitoring provides a more comprehensive picture of blood pressure patterns, including nocturnal dips and morning surges –  and data are provided in an easy-to-read format, allowing you to see trends and patterns. This method of blood pressure monitoring unobtrusively fits into your normal routines, revealing how various activities, stress levels, and sleep patterns affect your blood pressure on a daily basis.

Furthermore, the accuracy of Hilo’s technology is backed by clinical validation, ensuring reliable data that turn into insights in its accompanying app. By monitoring your blood pressure trends over time, you will gain a more accurate representation of your health profile, giving you the confidence to take proactive measures about your health.

Disclaimer: The information in this article is intended for educational purposes only and does not contain nor replace medical advice. If you suspect hypertension or are worried about your blood pressure, speak to your doctor. They can advise on the best way to effectively manage it.

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