(ThyBlackMan.com) Blood pressure in the black community is a huge problem and represents one of the highest incidences of negative health outcomes in the world. Estimates vary, but up to 40% of African Americans have been diagnosed with high blood pressure. And that’s just the percentage we’ve diagnosed; there could be millions more who suffer from high blood pressure unknowingly.
One glaring reality for blacks and blood pressure: its onset begins much earlier for us than for other ethnicities. That’s likely due to the generational struggle with healthy food choices, and how, as children, we simply are not taught the value of eating well.
Recently, I took steps to address my own struggle with blood pressure management. I launched my own blood pressure reduction program with one goal in mind: destroy the blood pressure readings that were pushing my numbers toward hypertension levels. My program included high-intensity cardio, nutrition changes and stress-reduction activities. As a result, I dropped my systolic blood pressure (the top number) by 20 points. My energy increased; I feel lighter and I now approach stress with a different attitude.
Each individual must deal with their situation according to their own medical history and after consulting with their doctor.
African Americans and blood pressure: time to make a change! Here are a few perspectives that have worked for me.
Lifestyle Changes Can Make a Crucial Difference
It all begins with lifestyle change. Change the way you live your life: change the way you eat; change the way you sleep; change the way you conduct your body throughout the day. Make simple adjustments. Focus on movement throughout your day. If you are seated the majority of the day, make it a point to get up and move, even if it’s just standing up and sitting down.
At home, take up a passion that’s connected to movement such as gardening or power walks. Include in lifestyle change is our approach to stress. I have found that meditation is an effective tool for warding off the negative and toxic effects of a stressful day.
Meds Are Not Always the Answer
Doctors typically prescribe blood-pressure meds when a patient’s readings approach or exceed hypertension levels. I remember a conservation I had with my doctor about my blood pressure readings at around the same time I was preparing to begin training to become a personal trainer.
My doctor at the time expressed concern and advised me he’d like to start me on blood pressure pills. Knowing the physical training I was about to undergo, I asked for a reprieve. My doctor agreed, urging me to make the necessary lifestyle adjustments to keep me off meds. I complied.
The point is simple lifestyle changes can make a huge difference.
Moreover, meds are not always the answer, given their history of causing side-effects.
Disclaimer: I am not suggesting you refuse blood pressure medication. Consult with your doctor and make an informed decision.
Weight-loss is the X-Factor
This is unequivocal: the harder your heart has to work to pump blood throughout the body, the higher your blood pressure. Dropping excessive weight can make a crucial difference. Here’s the good news: we’re not even talking about massive weight loss! The more the merrier; but, studies show that even losing just five percent of your total body weight can result in a significant drop in blood pressure.
I can attest to this principle. After my aforementioned program, I lost 8-10lbs and my systolic pressure dropped a minimum 15 points.
African Americans and blood pressure: time to make a change!
Staff Writer; W. Eric Croomes
This talented brother is a holistic lifestyle exercise expert and founder and executive coach of Infinite Strategies LLC, a multi-level coaching firm that develops and executes strategies for fitness training, youth achievement and lifestyle management. Eric is an author, fitness professional, holistic life coach and motivational speaker.
In October 2015, Eric released Life’s A Gym: Seven Fitness Principles to Get the Best of Both, which shows readers how to use exercise to attract a feeling of wellness, success and freedom (Infinite Strategies Coaching LLC, 2015) – http://www.infinitestrategiescoaching.com.