Numerous bodies of research have shown that a strong family unit and an easily-accessible social support network are pivotal to our health and wellbeing, with the quality of these interpersonal relationships impacting upon a range of factors including health behaviours, self-care, stress and resilience. It has consistently been shown that familial interaction is a significant contributor to an individual’s health status.
Alongside this, several studies have shown that changing the values, norms and behaviors in a family’s social unit can create longer-lasting and larger scale behavioral change. For example, availability and accessibility to nutritional food or exercise equipment can inform good health practices that can last a lifetime. But, a word of caution: this influence can run both ways! While many learned behaviors can be beneficial, it has also been shown that those with spouses at risk of high blood pressure (hypertension) are at increased risk of hypertension themselves, especially when the hypertension is caused by lifestyle habits rather than genetic or inherited conditions.
On that note, managing hypertension is one area where the support of a family or social unit can make a substantial difference. Hypertension is often called the ‘silent killer’ due to its lack of noticeable symptoms and the WHO estimates that globally 1.28 billion adults are hypertensive. Concerningly, nearly half of those with hypertension are unaware that they have the condition, which can quietly damage the heart and blood vessels long before it’s detected. Eating a healthy diet and partaking in exercise regularly is usually a behaviour learned from those closest to you at a young age, and can go a long way towards reducing your risk of developing hypertension or other cardiovascular disease.
To quote Vendanthan and co-workers, “address[ing] the structural and environmental conditions in which families live and operate are likely to be the most effective approach to promote cardiovascular health”. In short, if you and your family have healthy behaviours then you’re more likely to be healthy as a unit. This is particularly important for both preventing hypertension and minimizing the risk of hypertension development later in life.
So, how can family members help each other stay healthy, keep their blood pressure in check, and potentially live longer?
How families shape health habits
While genetics and shared lifestyle factors contribute to hypertension risk, maintaining a healthy lifestyle, including diet and exercise, is crucial for minimising that risk.
Families can greatly influence each other’s choices and when family members create a health-focused home together, everyone benefits. Understanding the impact of a family history of hypertension is crucial in these shared health efforts. It has repeatedly been shown that behavioral risk factors in early childhood, such as physical inactivity and unhealthy diet, contribute significantly to childhood obesity, which, in turn, is related to increased risk of developing CVD risk factors, such as diabetes, hypertension, and dyslipidemia (abnormal levels of fat in the bloodstream), ultimately resulting in increased risk of cardiovascular disease (CVD).
When families exercise together, it becomes a fun part of everyone’s day. And when older family members go for regular check-ups and talk openly about health, younger family members are likely to do the same. These positive behaviours can foster an awareness about any health issues or changes, and also ensure awareness across generations about any genetic predispositions, or family history of illness, facilitating prevention or monitoring. In addition to behaviours and the provision of a support network, family members often spot changes in each other’s health before anyone else. With a nudge from a family member, someone might see a doctor sooner rather than later, leading to better health outcomes.
Family life and blood pressure: Managing stress together
Family life can create stress, but it can also help manage stress, one of the factors that can contribute to high blood pressure. Creating a supportive home environment can help reduce stress levels and this, along with other healthy lifestyle choices, may help in maintaining healthy blood pressure.
Chronic stress can lead to unfavourable changes in health behaviour. For example, individuals with high stress are less likely to quit smoking, less likely to limit alcohol intake, more likely to become overweight, more likely to take antihypertensive medication and more likely to develop diabetes. All of these factors can lead to an increased risk of hypertension and risk of cardiovascular disorders, such as heart attack or stroke.
Common family stressors include:
- Financial pressures
- Balancing work and home responsibilities
- Caring for children or elderly relatives
- Major life changes, for example moving home, job loss, illness
To manage these stressors and their impact on blood pressure, families can:
- Communicate openly about challenges
- Share responsibilities fairly
- Plan regular family activities for relaxation and bonding
- Encourage and support each other’s healthy habits
Remember, managing stress isn’t avoiding problems – health challenges are inevitable for many of us – it’s more about building resilience together. By facing challenges as a unit, families can create a supportive environment that promotes heart health for everyone.
Open conversations: The key to family health
Honest discussions about health and lifestyle with loved ones aren’t always easy, but they’re crucial for maintaining family wellbeing and contribute to developing heart-healthy habits. These conversations can be particularly important when preventing and managing hypertension.
However, initiating these conversations can be difficult. One place to start is by creating a judgement-free zone, where family members feel comfortable sharing their health concerns. This could be during a weekly family dinner or a scheduled “health check-in” time. Encourage everyone to speak openly about what’s on their mind. When chatting about sensitive topics like weight management or stress levels, focus on support rather than criticism. For example, instead of pointing out unhealthy habits, suggest family activities that promote better health, like cooking nutritious meals together or going for evening walks.
Remember that health isn’t just about physical wellbeing. Mental health plays a significant role in overall wellness and can impact blood pressure. Make space for discussions about stress, anxiety, and other mental health concerns.
By fostering an environment of open communication, families can work together more effectively to prevent hypertension and promote heart health. This collaborative approach not only improves individual health outcomes but also strengthens family bonds.
Health needs across generations
As we age, our bodies change, and so do our health needs. This is especially true for blood pressure and heart health. Understanding these differences can help families tailor their approach to staying healthy together.
Children and teens
Building healthy habits early is crucial. Childhood routines that are predictable and repeatable, lead to positive growth and development across childhood and beyond, allowing children to establish their own optimal cardiovascular health trajectory early on. Practical steps that families can take to support children and teens include:
- Creating a supportive environment
- Encouraging regular physical activity
- Teaching healthy eating habits
- Promoting good sleep habits
Young adults
This is often a time of transition, with new stresses and responsibilities. Young adults might:
- Learn to manage stress through techniques like meditation or exercise
- Start regular health check-ups, including blood pressure screenings
- Balance busy schedules with healthy meal planning and preparation
Middle-aged adults
A report from the US Department of Health and Human Services reported that in 2017–2018, 22.4% of adults aged 18 – 39 had hypertension. As the age increased, so did the incidence of hypertension: 54.5% adults aged 40 – 59 had hypertension, which increased to 74.5% in those aged 60 and over. To manage increasing health risks, middle-aged family members can:
- Monitor diet, especially salt intake
- Maintain regular exercise routines
- Manage work-related stress
- Get regular blood pressure checks
Older adults
As the risk of hypertension increases with age, older family members might:
- Take medications as prescribed and attend regular check-ups
- Stay physically active with age-appropriate exercises
- Maintain social connections to combat isolation and stress
- Continuously monitor blood pressure
By understanding these age-related health needs, families can work together to create a supportive environment that promotes heart health at every stage of life. Each family member can play a role in encouraging and supporting others, regardless of age.
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Family strategies for better heart health
Cook together
Our article on creating a heart-healthy home environment gives tips for turning homes into healthier workspaces, focusing on productivity and wellbeing for remote workers. For example, stocking the kitchen with nutritious, low-sodium foods can go a long way towards minimizing risk of high blood pressure. In addition, meal planning and preparation, or involving the family in choosing and cooking healthy meals, both offer a great opportunity for family bonding. It’s also a perfect time to teach children about nutrition and how to read food labels. Trying new heart-healthy recipes together can be fun too and if the kids have been involved in making food they’re much more likely to eat their efforts, including veg!
Regular check-ups
Regular health check-ups are crucial, but they don’t have to be a chore. Try scheduling annual physicals and dental check-ups as a family event. Use a shared calendar to track health appointments and make it a point to discuss health concerns openly. This will help normalise these important conversations.
Physical activity
Physical activity can also be a family affair. Weekend activities such as walking, cycling, swimming or playing active video games together all count. You could even sign up for family-friendly community events, like a Park Run or charity walk. Family outings can make physical activity a natural part of daily life.
Wearable health monitoring systems
While you’re being more active as a family, there’s also a role for health monitoring. Monitoring blood pressure as a family is easy with the Aktiia system, which provides continual readings while you carry on with daily life. Sharing and discussing blood pressure trends can help everyone stay informed about each other’s health and motivate positive lifestyle changes – the so-called Aktiia effect.
By implementing these strategies, families can create a supportive environment that makes it easier for everyone, regardless of age, to maintain good heart health. Remember, small, consistent changes can lead to significant improvements in overall health and wellbeing – and communication is always a big part of family life.
Family health and you
Your family’s health journey is a team effort, and you play a crucial role. By embracing the strategies discussed, you can make a significant impact on your family’s cardiovascular health. Small, consistent changes can lead to substantial improvements over time. Start with one or two ideas that resonate with your family situation. Perhaps it’s implementing a weekly family walk or introducing more home-cooked meals. As you progress, you can incorporate more healthy habits into your routine.
Regular blood pressure monitoring with the Aktiia system provides valuable insights and motivation for your family’s health journey. This technology is just one tool in your arsenal, as the most powerful asset is the support and encouragement of your loved ones. By working together, your family can build habits, knowledge, and resilience that can benefit generations to come and extend far beyond managing blood pressure.
Disclaimer: This article is for informational purposes only and does not contain medical advice, and is not a replacement for medical advice. The information in this article is not intended to diagnose, treat, cure, or prevent any disease. Talk to a qualified medical professional before making any changes to your health regimen.
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