Written By: Bhavyajyoti Chilukoti | Updated : May 28, 2015 6:18 PM IST
These days, even 24 year-olds are suffering from hypertension, a key risk factor of heart disease. A cross-sectional study done published in the Indian Journal of Public Health Research and Development showed that the prevalence of high blood pressure was 8.79% in urban and 7.30% in rural adults.
So what are the factors that increase the risk of hypertension in young adults (in their early 20s). Our expert Dr. Manoj Kumar, Associate Director & Head - Cardiac Cath Lab, Max Balaji Super Specialty Hospital, Patparganj, has the answer.
1. Obesity The increasing incidence of obesity among young adults is mainly due to poor eating habits. They thrive on food which is high on energy and calories and low in nutrients. Coupled with the fast paced lives, dependence on junk food and long hours of sitting makes the matter worse. There is also a sense of lethargy and inactivity that defines today s generation. So kickstart your weight loss goals from today! Have no time for the gym, exercise or don't want to diet -- here's how you can burn 500 calories in a day.
2. Physical inactivity The current lifestyle includes long working hours and desk jobs, increase in time spent watching television and on playing with gadgets. This has drastically reduced the amount of time people spend enjoying or engaging in outdoor activities. Getting adequate physical exercise is very important as it helps in increasing the blood flow in the body. It also helps in the release of natural hormones and cytokines that relax blood vessels and lower the blood pressure.
3. Stress - Research shows a direct link between stress and high blood pressure. With long working hours, living in nuclear families and the need to keep pace with the competition all the time, your stress levels are bound to reach an all-time high. And with no time to relax and 24X7 working pattern, you are prone to lifestyle diseases such as hypertension. Here are few yoga poses to beat stress.
3. Alcohol consumption and smoking The younger generation is dependent on alcohol and smoking for recreation. However, smoking and alcohol dependence is directly linked with a higher risk of hypertension and must be strictly avoided. Read in detail about side effects of alcohol.
If you are at a high risk of hypertension or are suffering from high blood pressure, follow these tips to avoid health issues.
1. Manage your stress - It is important to lessen and manage mental stress through relaxing techniques like deep breathing exercises, yoga, and meditation and spending quality time with one's family.
2. Eat a balanced diet A balanced and healthy diet is essential to keep a person s BP in check. Your diet should contain vegetables, fresh fruits, whole grains, nuts, poultry and low-fat dairy products. You should limit beverages loaded with sugar.
3. Exercise regularly 20 minutes of exercise everyday helps proper circulation of blood in the body. Jogging, running or even brisk walking can do the trick.
4. Limit alcohol and smoking Since drinking alcohol and smoking have been found to increase blood pressure, these must be strictly avoided. One needs to start with reducing the amount and then finally quit.
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