Measure, Manage and Maintain: ‘3M’ approach to avoid hypertension

Hyderabad: Hypertension is among the first indications of lifestyle diseases. It is brought about due to modernisation, the advent of technology and, nowadays, work-from-home practices which are pushing even teenagers to sedentary lifestyles, exposing them to hypertension.

However, hypertension is also a silent killer. There are no symptoms, and in many cases, it is not even identified in time. Only those who regularly check their blood pressure can notice the fluctuations. By the time, hypertension is identified as the culprit, serious health issues have already taken over the later years.

Dr Sridhar Reddy Peddi, a senior interventional cardiologist in Hyderabad, explained the ‘3M’ approach to control blood pressure.

1. Measure: Know your numbers

The first step towards managing hypertension is to measure blood pressure regularly. It’s essential to know your numbers:

Normal: Less than 120/80 mm Hg

Hypertension: 130/90 mm Hg or higher

Invest in a reliable home blood pressure monitor and check your blood pressure at least once a month. Keep a record and share it with your healthcare provider during regular check-ups.

2. Manage: Lifestyle modifications

Lifestyle changes play a significant role in managing hypertension:

Diet: Reduce sodium intake, limit processed foods and eat more fruits, vegetables, whole grains, and lean proteins. Food habits are an important part of life and choosing healthy, fewer salt foods will go a long way in maintaining good health.

Adequate Sleep: The key to good health is to eat right, sleep well and manage stress. A proper work-life balance is required to ensure that there is a proper physical and mental balance in the body.

Exercise: Aim for at least 30 minutes of moderate-intensity aerobic activity per week. Walking is the best exercise for good heart health. Walking outdoors or even walking at home exercises are available for people. Movement is important to allow every part of the body to function. Sedentary or too much of sitting is an invitation to diseases.

Yoga is another form of exercise which can be done outdoors and also at home. It gives the body the required flexibility and also helps to stay agile.

Weight: Maintain a healthy weight; losing even a few kilograms can make a difference.

Quit Smoking: Smoking damages blood vessels and raises blood pressure. It is also good to limit your alcohol intake.

Stress Management: Practice relaxation techniques like meditation, yoga, or deep breathing.

3. Maintain: Medications and regular follow-up

Sometimes lifestyle changes alone aren’t enough. If your blood pressure remains high, your doctor may prescribe medications to maintain your blood pressure. Those who are identified with blood pressure must ensure that they take the right medicines on time as prescribed.

It is also very important to note that these medicines must not be stopped as there have been instances where people have stopped taking medicines on the advice of quacks. Skipping doses can lead to uncontrolled blood pressure.

Regular Check-Ups: Visit your doctor regularly to monitor your blood pressure, adjust medications if needed, and assess overall cardiovascular health. Consult your doctor once a year for an update on the condition of your blood pressure.

Conclusion

Hypertension is a serious condition, but with the 3M approach—Measure, Manage and Maintain—we can prevent complications like heart attacks, brain strokes, and kidney problems.

Awareness is the key as the hectic, stress-filled lifestyle makes this disease more common in this day and age. A healthy lifestyle is recommended and that also means physical and mental health must be well balanced.