Hypertension can be categorized as either primary (a.k.a. essential) or secondary. Primary hypertension, which accounts for 90% of all hypertension, has no known cause. Secondary hypertension is usually related to a specific disease, infection, injury, or hormonal disorder. Both primary and secondary hypertension can increase a person’s risk of stroke, coronary artery disease, and congestive heart failure. Hypertension may also cause headaches, dizziness, and fatigue.

Blood pressure is a measurement of the outward force of blood against the inner walls of blood vessels. The normal resting blood pressure is about 120/80 mmHg (millimeters of mercury). Individual readings may deviate slightly from these textbook numbers and still remain in the normal range.

The top number in a blood pressure reading is called the systolic pressure. This number represents blood pressure in the arteries as the heart is contracting. The bottom number, or the diastolic pressure, represents arterial pressure when the heart is at rest. The normal range for systolic pressure is from 100 to 140 mmHg. The normal range for diastolic pressure is from 70 to 90 mmHg. Usually, younger people fall towards the bottom of these ranges while the elderly are prone to the upper limits.

To effectively treat high blood pressure, one must first realize that they have it. Regularly monitoring your blood pressure is the best way to determine this. A good blood pressure cuff and stethoscope are imperative here. Thriftiness should not be the top priority when buying such instruments. Ask your doctor or local pharmacist for specific guidance.

Other important factors in measuring blood pressure include, but are not limited to, body position, tester error, and physical activity. For example, when you are lying down your blood pressure is lower than when you are standing. Always take the measurement sitting in the same position.

Tester error presents another crucial element of getting an accurate blood pressure reading. Ideally, a trained health care professional should take your blood pressure. Taking your own reading is a good idea if you have been properly instructed. Otherwise you may end up with worthless information – which may cause enough distress to contribute to hypertension in itself. Keep in mind that a high reading should always be confirmed by repeat measurements.

While physical activity can be helpful in the prevention and treatment of hypertension, it can also cause a blood pressure reading to be grossly distorted. Even the slightest bit of activity, such as engaging in conversation, can cause your blood pressure to rise. Some people make the mistake of walking to the doctor’s office before getting a blood pressure reading. A doctor or nurse may not ask if they were physically active before their visit. This situation can lead to a false positive test result. Save the exercise for after your appointment, where you may find it to be a necessity.

So, where does exercise fit into the blood pressure equation? Research has shown exercise to be an effective means of preventing and treating some types of hypertension. Individuals with moderate to severe, primary hypertension (i.e. 140 to 160/90 to 100 mmHg) can sometimes lower their blood pressure with regular, low to moderate intensity exercise. Bicycling and walking can be good for this purpose. Heavy weightlifting is out of the question. Ask your doctor about his or her recommendations for exercise if your blood pressure is greater than 140/90 mmHg.

Individuals with blood pressures higher 160/100 mmHg are usually treated with a combination of medication, exercise, diet, and stress intervention programs. These elements combined can wage a powerful war on hypertension.

A healthful diet, low in saturated fat, trans fat, and calories, is an especially powerful tool in reducing high blood pressure. This type of diet helps keep blood vessels clean and decreases the risk of overweight and obesity, which have been highly correlated to hypertension. Another helpful dietary strategy is to leave the salt shaker alone. Too much sodium can also cause blood pressure to rise, especially if you are hypersensitive to it.

According to the American Heart Association’s National Cholesterol Education Program, hypertension is the most common cardiovascular disease. You may have it and not even realize it. One of the most important steps you can take in becoming physically fit, if you haven’t already done so, is to find out what your blood pressure is. Once you have established this, keep in mind that regular physical activity, good nutrition, and stress management, are important parts of excluding yourself from the hypertensive population.

© – This material is copyrighted and may not be copied, reproduced, or adapted without the express permission of Dr. William L. Elliott, Ph.D. (HealthBuilding.com)

1.) Thou shalt consume enough fluid to maintain adequate hydration each day. (Carefully consider the demands of physical activity on this one.)

2.) Thou shalt eat foods that are rich in vitamins and minerals.

3.) Thou shalt eat foods that are high in dietary fiber (e.g., whole grains, legumes, vegetables, and fruits).

4.) Thou shalt eat smaller meals but eat them more frequently throughout the day.

5.) Thou shalt moderate your intake of high fat foods, saturated fats, and trans fats.

6.) Thou shalt moderate your intake of high sugar foods and added sugars (i.e.,  table sugar, honey, syrup, etc.).

7.) Thou shalt moderate your intake of alcoholic beverages.

8.) Thou shalt never-never-ever-ever eat deep-fried Spam (nothing against Spam, this is just a reminder that you shouldn’t eat everything).

9.) Thou shalt offset “caloric balance” to achieve and maintain personal fitness goals.

10.) Thou shalt supplement, as necessary, to achieve and maintain personal fitness goals.

11.) Thou shalt study food labels and other informative sources to educate yourself about good nutrition and healthful eating habits.

The above guidelines are not “set in stone”. They are generalized and directed at a broad population. Extreme care should be taken in designing your individualized nutrition plan. Any health concerns that you may have with regard to these guidelines should be discussed with a qualified health professional, prior to following them.

© – This material is copyrighted and may not be copied, reproduced, or adapted without the express permission of Dr. William L. Elliott, Ph.D. (HealthBuilding.com)

After high school Dave and I went our separate ways.  I moved to San Diego for awhile and rode my last waves down there.  After that, I moved inland and my surfing endeavors came to an end.  While I loved to surf, I had to chose my priorities and if I hadn’t moved away from the beach, I probably would have never made it through college.  Meanwhile, Dave actually moved to Southern California for college so he could study and surf everyday.  I always admired Dave’s discipline in managing his work and recreational activities.  After graduating from UCLA with a degree in design, he started a successful design business in Huntington Beach and lived out his high school dream of surfing at his leisure.  I should also mention that Dave was excellent at what ever he did.  He was an “A” student, a first-class surfer, an extraordinary artist, and an exceptional friend.

After I moved to Colorado in the 1990s, Dave and I somehow lost touch.  I guess we both just got busy doing what we loved in the places we loved.  Last week, I was thinking about Dave and decided to look him up.  After searching the Internet and connecting with his brother on Facebook, I was suddenly hit by the horrific news that Dave passed away on March 26, 2009, at the age of 43.  I am still in disbelief when I think about it, but only for a second … because the second I think about David Kitagawa’s death, I think about his life.  Dave was such an inspirational person that he will live forever in many ways.  When I think of Dave, I remember him as a life artist; someone who was constantly making his life exactly what he wanted it to be, and as he did that, he was also making profound, permanent changes to the world around him.

Dave’s life artistry was highly evident in the surf community.  He loved surfing and the lifestyle associated with it.  His dedication to the sport was inspirational and infectious.  In doing what he loved, Dave inspired others to do what they love.  I am grateful to be one of the many he inspired.  If you need a dose of inspiration, take a look at the memorial video below, which was put together by Dave’s brother Ron Kitagawa.  After you watch it, get out and do whatever it is that you love to do.  In the spirit of Dave Kitagawa, do it to the best of your abilities … in doing so, you will better yourself and inspire those around you.  On that note, I am headed out for a mountain bike ride.