Most of us know that maintaining a healthy lifestyle includes regular exercise, getting plenty of sleep, and eating a healthy, balanced diet. There are multiple markers of having good health, like having good energy levels, maintaining an appropriate body mass index (BMI), as well as having healthy cholesterol levels and steady blood pressure.
While it’s easy enough to track energy levels and BMI, monitoring blood pressure and cholesterol on an ongoing basis is often more difficult. This is what the Aktiia 24/7 blood pressure monitor is designed to do, as it keeps track of your blood pressure daily, alerting you to any underlying health issues you may be having. The ongoing nature of the monitoring means you’re unlikely to experience a false positive, which can happen when measuring blood pressure in other ways. For example in medical settings it’s not unusual for blood pressure to briefly spike due to stress, a phenomenon known as ‘white coat hypertension’.
Blood pressure targets
According to the Government of Canada blood pressure is considered ‘normal’ if it’s below 135/85 mmHg provided you’re measuring your levels at home. This rises to 140/90 if you’re taking a test outside your home, as you’re more likely to be under stress.
However, Hypertension Canada says you’re only considered ‘low risk’ once you get levels below 120/80. The organisation labelled ‘medium risk’ at 121-134/80-84 and ‘high risk’ over 135+/85+.
As we’ll explore, these blood pressure targets need to be taken with a grain of salt, as what’s healthy and normal changes according to age and sex.
How targets vary
Generally blood pressure rises as you get older, as being under 145/90 is considered the norm for over 60s according to a 2018 Ryerson University study.
In terms of sex, blood pressure is similar in childhood for males and females, but after puberty it’s higher in males. Once females enter into menopause they tend to have higher blood pressure.
You should take your personal health history into account when establishing a target, as a McMaster University study concluded that over 60s who’ve previously had a stroke or heart attack should aim to have systolic blood pressure lower than 140, rather than 150 for the average over-60 year old.
It’s worth speaking to a healthcare practitioner to get a target tailored to your demographic and health history.
What blood pressure readings are measuring
Blood pressure is the force required for your heart to pump blood around your body. The higher your blood pressure, the more at-risk you are of developing serious long-term conditions such as coronary heart disease and stroke.
The two numbers being measured are known as systolic and diastolic pressures.
- Systolic blood pressure is the first, or top, number. It indicates how much pressure your blood exerts against your artery walls when your heart beats.
- Diastolic blood pressure is the second, or bottom, number. This is the lowest level your pressure reaches when your heart relaxes.
Systolic blood pressure is measured first, followed by diastolic, with the unit mmHG (millimeters of mercury). If your systolic blood pressure is 100 and your diastolic is 70, you’d read it as 100/70 or 100 over 70.
Here’s more information on what the numbers mean from the Heart and Stroke Foundation of Canada.
Why ongoing measurements are so important
Having regular blood pressure measurements lets you know if you’re moving in the right direction, whether that’s through lifestyle changes or medication. That can help with motivation: if you go on a regular walk every day and notice your blood pressure levels trending lower, for example, that may spur you on to continue. Remember, lowering your blood pressure is a gradual process that benefits from consistent lifestyle changes. To get the most accurate results, collect daily readings over multiple weeks.
If your blood pressure is above 140/90 you ideally need to see an improvement within a month. If that’s not achieved it’s recommended that you speak to a healthcare professional about taking, or altering, your medication(s). If your levels are above 160/100 there should be more urgency, and you should talk to a healthcare professional for medication(s) immediately.
How to Take Blood Pressure Readings at Home
There are different types of blood pressure monitors available for home use:
| Monitor Type | How it works |
| Inflatable cuff | These are found at most pharmacies. They work by inflating to squeeze the arm, then calculating your blood pressure based on your blood flow while the cuff deflates. |
| Finger monitor | These measure arterial pressure in your finger. Although there are a range of options on the market, they’re generally considered to be unreliable. |
| Wrist monitor | Aktiia is a 24/7 monitor that you wear on your wrist. It uses special photoplethysmographic (PPG) sensors to estimate your blood pressure whenever you’re still, day or night. |
Inflatable cuff
Most people are familiar with cuff-based devices, but these monitors require some extra planning to use them accurately.
You should refrain from smoking or drinking caffeinated beverages for 60 minutes, while you shouldn’t exercise 30 minutes before using the cuff. You need the environment to be calm and warm, while you should also make sure you’re calm in your mood – being stressed could alter your result.
When measuring your levels ideally sit in a chair with back support and rest your arm on a table for five minutes. Do not speak, keep your legs uncrossed with your feet flat on the floor. You should place your cuff on your bare arm 3 cm above the fold of the elbow at heart level, and relax your hand.
Source: CorHealthOntario https://www.corhealthontario.ca/How-to-take-BP-Log-English.pdf
For maximum accuracy, you’ll need to measure around the same time daily, for example first thing in the morning or last thing at night. In addition, when taking blood pressure with a cuff for the first time, take multiple readings daily, say for a week, and then average them. This will give you a baseline value. After that’s established one reading at the same time each day will suffice. Write down the results so you can share them with your doctor if necessary.
Wrist monitor
While cuffs take a lot of planning, using an Aktiia blood pressure monitor is different. The bracelet is lightweight and can be worn 24/7, making it easy to take multiple readings at different times of the day. That’s because Aktiia automatically detects the optimal time to measure your blood pressure and logs your results throughout the day and night, so you don’t need to manually enter your numbers.
You can review everything in the app, as well as share your data with your doctor so you can discuss your readings together. This information sets you up for success by revealing whether you experience a drop in blood pressure while you sleep, as well the impact of medication or stress.
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How to Address High Blood Pressure
One high blood pressure reading isn’t necessarily cause for alarm; it may be a sign that you’re stressed, slept poorly, or had too much caffeine before your reading. However, consistently high blood pressure readings are a sign that it’s time to take action. With Aktiia and its in-app “time in range” graph, you’ll be able to visualize your blood pressure patterns and check for consistency, whether good or bad.
If you do have hypertension your doctor may prescribe medication, and there are many different types of medication. Some work by relaxing your blood vessels, while others make your heart beat more slowly and with less force. Your doctor will help you determine which medication is suitable for you.
Improving your lifestyle
You can also support your heart health with lifestyle changes, such as exercising regularly and improving your diet.
In terms of diet, you should focus on cutting back on salt and switching to a diet emphasizing fruits, vegetables, whole grains, and lean proteins, while limiting salt, red meat, and added sugars.
Exercise wise The Heart and Stroke Foundation of Canada recommends engaging in moderate to vigorous exercise for 30 to 60 minutes to lower systolic blood pressure.
You should also limit alcohol consumption, stop smoking and, if possible, reduce stress, which can cause blood pressure to spike.
Summary
Regular blood pressure readings are essential for maintaining good health, especially if you have borderline high blood pressure (prehypertension) or have been diagnosed with hypertension. While cuff-based devices are easy to find, they’re not necessarily easy to use.
Using Aktiia, you can easily monitor your blood pressure throughout the day without having to lift a finger, meaning you can focus on living your life while being aware of your health.
Disclaimer: The information in this article is intended for educational purposes only and does not replace medical advice. If you suspect hypertension or are worried about your blood pressure, speak to your doctor. They can advise on the best way to effectively manage it.
Sources
Signs and symptoms of high blood pressure, Government of Canada, 2017-05-02 https://www.canada.ca/en/public-health/services/diseases/heart-health/high-blood-pressure/signs-symptoms-high-blood-pressure.html
Home Blood Pressure Log, Hypertension Canada https://hypertension.ca/wp-content/uploads/2024/07/Blood-Pressure-Log-Fillable_2024.pdf
What are Blood Pressure Ranges?, Vital Sign Measurement Across the Lifespan – 1st Canadian edition, Ryerson University, 2018, https://pressbooks.library.torontomu.ca/vitalsign/chapter/blood-pressure-ranges
In people 60 years of age or older, blood pressure targets should be determined based on their history and risk factors, McMaster University, https://www.mcmasteroptimalaging.org/full-article/es/people-60-years-age-older-blood-pressure-targets-determined-based-history-risk-1627
High blood pressure, Heart and Stroke Foundation of Canada https://www.heartandstroke.ca/heart-disease/risk-and-prevention/condition-risk-factors/high-blood-pressure
Taking Your Blood Pressure, CorHealth Ontario https://www.corhealthontario.ca/How-to-take-BP-Log-English.pdf
The DASH Diet to lower high blood pressure, October 3 2024, https://www.heartandstroke.ca/healthy-living/healthy-eating/dash-diet#:~:text=To%20control%20your%20blood%20pressure,most%20days%20of%20the%20week
