Happy Wellness Wednesday!
Wellness Wednesday emails are designed to provide you with simple tools, information, and resources to encourage positive and healthy lifestyle choices. As a proud recipient of The Healthy Arizona Worksite Award, The Be Kind People Project is committed to the health and wellness of their employees, friends, and family.
Happy Heart Health Month!
Our heart has a big responsibility – pumping blood into our entire body. Our blood pressure changes throughout the day based on the activities we engage in that day.
Healthy blood pressure is less than 120/80 mmHg. If it’s consistently higher than that, you may have hypertension – this puts you at a higher risk for other health problems, including heart disease, heart attack, and stroke.
Let’s dive into how to achieve and maintain normal blood pressure for a happy, healthy heart!
Measuring your heart is a good place to start!
Usually, high blood pressure does not have warning signs or symptoms. Most people do not know they have it! So, how can you tell? Measuring your blood pressure is the only way to know your status!
You can get your blood pressure measured:
- By a healthcare official at a doctor’s office.
- At a pharmacy that has a digital blood pressure measurement machine.
Here’s a checklist to complete before your reading:
- Empty your bladder
- Sit up straight with your back supported
- Keep both feet on the ground with your legs uncrossed
- Keep your bare arm resting at chest height with the cuff snug but not too tight
- Avoid caffeine, exercise, smoking, alcohol consumption, and nervousness
Failure to complete these tasks may negatively affect your reading.
Managing High Blood Pressure
If you find out you have high blood pressure, don’t fret! It’s possible to lower your blood pressure into a healthy range by making a few lifestyle changes. Here are some recommendations:
- Getting 30 minutes a day of exercise, five days a week
- Not smoking
- Eating a healthy diet (limiting sodium and alcohol)
- Keeping a healthy weight – check out the DASH eating plan
- Managing your stress
Preventing High Blood Pressure
Even when your blood pressure is within a healthy range, you can prevent hypertension by practicing these healthy living habits:
- Eat a healthy diet – foods rich in potassium, fiber, and protein and lower in sodium and saturated fat
- Maintain a healthy weight
- Be physically active – 2.5 hours of exercise a week
- Avoid smoking
- Limit alcohol consumption
- Get enough sleep
Sharing and caring!
What are your favorite heart-healthy habits? Let us know!
Meet the Author: Ashley McCarty, School Wellness Programs & Events Intern
Ashley is a senior at Arizona State University studying psychology, family & human development, and educational studies. She is so excited to be a part of the Be Kind People Project and their mission to initiate positive social change through youth development. After graduation, she plans to work within a non-profit organization to make the world a better place, a little bit every day. Before COVID- 19, Ashley spent most of her time planning her next world travel and had the opportunity to study abroad in Cork, Ireland. Now, Ashley spends her time training for the next ultra-marathon and baking a lot of banana bread!
Ashley’s favorite Be Kind pledge is Be Considerate. She values an ‘others first’ mentality and truly believes that investing your time, energy, and thoughts into those around you is a greater investment in yourself.
Published February 10, 2021
By: Ashley McCarty School Wellness Programs & Events Intern
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