Blood pressure regulation: Why it matters and how you can control it

Why worry about blood pressure regulation?

Blood pressure (BP) regulation is critical to maintaining overall health and well-being. When BP is at normal levels our body runs smoothly, and oxygen and nutrients are delivered to every cell efficiently and effectively. However, if that balance is upset, for example through high blood pressure (hypertension) or low blood pressure (hypotension) and the clinical changes arising from these conditions, then this can change and result in conditions such as ischemia (insufficient blood flow), coronary heart disease, angina and arrhythmia.

While this may sound scary, knowledge is key and there are huge potential health benefits available if you make informed lifestyle choices and actively seek to control your blood pressure.

The following article will detail what blood pressure actually is, why your blood pressure matters, the factors that can affect blood pressure, lifestyle changes that can positively impact blood pressure, medical interventions and treatments that might be required for high or low blood pressure, and how the use of a continuous blood pressure monitoring device, such as that from Aktiia, can help you gain control of your blood pressure measurements.

Understanding blood pressure

Blood pressure is the force exerted against the walls of blood vessels by your blood flow. It is measured using two numbers:

• Systolic pressure: The larger number, which relates to the pressure generated when the heart beats and pushes blood out into the body.
• Diastolic pressure: The smaller number, which is the pressure when the heart rests between beats.

The standard convention for writing blood pressure is to write the systolic pressure above (or before) the diastolic. An example reading might be: 120/80 mmHg.

Optimal blood pressure for adults is given over a range, with anything between 90/60 mmHg and 120/80 mmHg considered normal. A range is given because everyone is different and blood pressure is based on many different factors including age, health conditions or family history.

For those over 80, higher blood pressure is often seen as arteries become stiffer with age, therefore for the over-80s, normal blood pressure is considered to be 150/90 mmHg.

Why blood pressure matters

Maintaining healthy blood pressure levels is crucial for overall health and longevity. Both high and low BP can lead to serious health risks and complications.

For example, high blood pressure (hypertension) can lead to:

• Increased risk of heart disease and stroke
• Potential damage to the kidneys and the eyes
• Higher likelihood of developing cognitive issues like vascular dementia

Low blood pressure (hypotension), can lead to:

• Dizziness and fainting
• Increased risk of falls, especially in older adults
• Potential organ damage due to inadequate blood flow

Despite the serious consequences of not maintaining healthy blood pressure levels, the number of adults aged between 30 and 79 years with hypertension has increased from 650 million to 1.28 billion over the last thirty years. In addition, approximately 580 million people with hypertension (41% of women and 51% of men) were unaware of their condition because they were never diagnosed.

While these numbers are concerning, there are ways that you can monitor your blood pressure and keep your blood pressure in check. For practical tips and insights on heart health, join the Aktiia newsletter today.

Factors affecting blood pressure

Many different factors affect BP, from family history to over the counter medication to lifestyle choices. Here are a few examples.

1. Family history
   • If you have a family history of heart or circulatory disease, you might have a higher risk of developing health conditions that can lead to a heart attack or stroke. This can either be because you share genetic variants that can cause these conditions, or by virtue of sharing a similar lifestyle and environment to your family.
2. Ethnicity
   • While family history can give some indication of your risk of high or low blood pressure, your ethnic background can also play a part. In a recent study, hypertension has been shown to be highest among Caribbean, black African and Pakistani adults, and lowest among adults from Chinese and Other white backgrounds.
3. Lifestyle choices
   • Diet, physical activity and stress management all have an impact on your body’s general health, including your blood pressure.
   • Ensuring that you eat a balanced diet is crucial, as high sodium intake is strongly associated with increased blood pressure.
   • A sedentary lifestyle, where you don’t partake in any physical activity, has also been proven to negatively impact upon cardiovascular health.
4. Underlying health conditions
   • Several health conditions can affect blood pressure via different mechanisms. These include:
     • Sleep apnoea, a disorder where your breathing stops and starts while you sleep
     • Thyroid disorders, which can cause a range of outcomes including hypertension
     • Diabetes, which can cause hypertension as a secondary effect, but also those with high blood pressure are at risk of diabetes.
5. Medications
   • Finally, some medications can affect blood pressure, including:
     • Nonsteroidal anti-inflammatory drugs (NSAIDs)
     • Hormonal birth control
     • Certain antidepressants

Understanding these factors, as well as identifying those that you can control, means you can take a more holistic approach to your blood pressure and health. This, in turn, can help you regulate your blood pressure efficiently while significantly reducing your risk of hypertension.

Lifestyle changes for better blood pressure control

Now that we know some of the factors that can affect blood pressure, we can now consider methods to regulate it. Developing heart-healthy habits is a great start, and the following list provides a range of easy ways to reduce or control your blood pressure, reducing your risk of adverse cardiovascular effects.

1. Adjust your diet
   • Reduce your sodium intake
   • Increase your consumption of fruits, vegetables, and whole grains
   • Set limits on alcohol intake
2. Move more regularly
   • Aim for at least 150 minutes of moderate-intensity aerobic activity per week
   • Include strength training exercises 2 to 3 times a week
3. Use these techniques to manage stress. While stress isn’t yet proven to directly cause hypertension, it can lead to other unhelpful behaviours in your fight against it.
   • Ensure you get adequate sleep (7 to 9 hours per night for adults)
   • Engage in relaxing activities like yoga or deep breathing exercises

Medical interventions and treatments

For some individuals, lifestyle changes aren’t enough to control blood pressure and medical interventions may be necessary. In this case, treatments could include:

• Antihypertensive medications (e.g., ACE inhibitors, beta-blockers, diuretics)
• Regular check-ups with healthcare providers
• Personalized treatment plans based on individual health profiles

However, other options are available and your healthcare professional will be able to advise you.

For additional reading, the UK-based National Institute for Health and Care Excellence (NICE) offers evidence-based guidelines for the diagnosis and management of hypertension in adults, including detailed information about the various treatment options.

How Aktiia can help you with blood pressure management

Regular blood pressure monitoring is crucial for maintaining cardiovascular health, and there are several methods available to measure this vital sign. Traditionally, blood pressure has been measured using manual or digital sphygmomanometers, both in clinical settings or at home.

When measuring blood pressure using either a digital or a manual sphygmomanometer, an inflatable cuff is worn, either around the upper arm or around the wrist. While this can give data, it only provides a snapshot of your blood pressure at that point in time, rather than a longitudinal view of how blood pressure changes throughout the day. In addition, there are limitations and readings can be affected by external factors such as undetected white coat syndrome or stress experienced when in medical settings. This means that it is possible that health patterns and trends that could be useful for diagnosis of treatment of medical conditions might be missed.

Aktiia’s continuous blood pressure system offers an alternative approach.

Unlike traditional methods, Aktiia’s technology allows for 24/7 monitoring without disruption of your daily activities. In particular, continual monitoring provides a more comprehensive picture of blood pressure patterns, including nocturnal dips and morning surges. This method of blood pressure monitoring unobtrusively fits into your normal routines, revealing how various activities, stress levels, and sleep patterns affect your blood pressure on a daily basis.

The accuracy of Aktiia’s technology is backed by clinical validation, ensuring reliable data that turn into insights in its accompanying app. By monitoring your blood pressure trends over time, you will gain a more accurate representation of your health profile, giving you the confidence to take proactive measures about 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:

Hypertension. World Health Organization March 16, 2023 – https://www.who.int/news-room-fact-sheets-detail-hypertension (Accessed December 2024)

Low blood pressure (hypotension). National Health Service, UK July 11, 2023 – https://www.nhs.uk/conditions-low-blood-pressure-hypotension (Accessed December 2024)

Silent Ischemia and Ischemic Heart Disease. American Heart Association, December 11, 2024 – https://www.heart.org/heart-attack-about-heart-attacks-silent-ischemia-and-ischemic-heart-disease (Accessed December 2024)

Coronary heart disease. National Health Service, UK, January 17, 2024 – https://www.nhs.uk/conditions-coronary-heart-disease (Accessed December 2024)

Angina. National Health Service, UK, April 22, 2021 – https://www.nhs.uk/conditions-angina (Accessed December 2024)

Heart rhythm problems (arrhythmia). National Health Service, UK, October 28, 2024 – https://www.nhs.uk/conditions-arrhythmia (Accessed December 2024)

High blood pressure. British Heart Foundation, March 2024 – https://www.bhf.org.uk/informationsupport-risk-factors/high-blood-pressure (Accessed December 2024)

High blood pressure dangers: Hypertension’s effects on your body. Mayo Clinic, November 28, 2023 – https://www.mayoclinic.org/diseases-conditions-high-blood-pressure-art-20045868 (Accessed December 2024)

More than 700 million people with untreated hypertension. World Health Organization, August 25, 2021 – https://www.who.int/news-more-than-700-million-people-with-untreated-hypertension (Accessed December 2024)

Family History. British Heart Foundation, November 2024 – https://www.bhf.org.uk/informationsupport-risk-factors-family-history (Accessed December 2024)

Health Survey England Additional Analyses, Ethnicity and Health, 2011-2019 Experimental statistics. National Health Service Digital, June 30, 2022 – https://digital.nhs.uk/data-and-information-publications-statistical-health-survey-england-additional-analyses-ethnicity-and-health-2011-2019-experimental-statistics-blood-pressure (Accessed December 2024)

10 ways to control high blood pressure without medication. Mayo Clinic, July 23, 2024 – https://www.mayoclinic.org/diseases-conditions-high-blood-pressure-art-20046974 (Accessed December 2024)

G. Sayed Youssef (2022). Salt and hypertension: current views. E-Journal of Cardiology Practice, February 16, 2022 – https://www.escardio.org/e-journal-of-cardiology-practice-salt-and-hypertension-current-views

Y.-H. Ou; A. Tan and C.-H. Lee (2023). Management of hypertension in obstructive sleep apnea. Am. J. Prevent. Cardiol., 13, 100475, March 2023 – https://doi.org/101016-jajpc2023100475

What is the relationship between hyperthyroidism and high blood pressure?. Medical News Today, September 5, 2023 – https://www.medicalnewstoday.com/articles-can-hyperthyroidism-cause-high-blood-pressure (Accessed December 2024)

Diabetes and blood pressure. Diabetes UK, December 7, 2024 – https://www.diabetes.org.uk/about-diabetes-looking-after-diabetes-blood-pressure (Accessed December 2024)

J. D. Spence; T. Grosser; G. A. FitzGerald (2022). Acetaminophen, Nonsteroidal Anti-Inflammatory Drugs, and Hypertension. Hypertension, 79 (9), 1922, July 7, 2022 – https://doi.org/101161-HYPERTENSIONAHA-12219315

N. A. Cameron; C. A. Blyler; N. A. Bello (2023). Oral Contraceptive Pills and Hypertension: A Review of Current Evidence and Recommendations. Hypertension, 80 (5), 924, February 16, 2023 – https://doi.org/101161-HYPERTENSIONAHA-12220018

A. Calvi; I. Fischetti; I. Verzicco et al. (2021). Antidepressant Drugs Effects on Blood Pressure. Front. Cardiovasc. Med., 8, 704281, August 3, 2021 – https://doi.org/103389-fcvm2021704281

The American Heart Association Diet and Lifestyle Recommendations. American Heart association, July 30, 2024 – https://www.heart.org/healthy-living-healthy-eating-eat-smart-nutrition-basics-aha-diet-and-lifestyle-recommendations (Accessed December 2024)

Getting Active to Control High Blood Pressure. American Heart Association, May 22, 2024 – https://www.heart.org/high-blood-pressure-changes-you-can-make-to-manage-high-blood-pressure-getting-active-to-control-high-blood-pressure (Accessed December 2024)

What to do if you are struggling with stress. NHS Inform, November 13, 2024 – https://www.nhsinform.scot/healthy-living-mental-wellbeing-stress-what-to-do-if-you-are-struggling-with-stress (Accessed December 2024)

Hypertension in adults: diagnosis and management. National Institute for Health and Care Excellence, November 21, 2023 – https://www.nice.org.uk/guidance-ng136 (Accessed December 2024)

Aktiia, December 9, 2020 – https://aktiia.com/uk-evidence (Accessed December 2024)

T. P. De Almeida; D. Perruchoud; J. Alexandre et al. (2024). Comparative Evaluation of the Aktiia cuffless monitor and standard 24-h ambulatory blood pressure monitor. J. Hypertension, 42, e74, May 2024 – https://doi.org/101097-01hjh00010199848598045