Hypertension at work? Practice these simple lifestyle changes for busy professionals to stay healthy

Manage hypertension at work with simple lifestyle changes. Practice these simple lifestyle changes for busy professionals to reduce stress, boost health, and stay fit.

New Delhi:

You’re running from one meeting to the next, eating lunch at your desk (if at all), and living off coffee just to stay sharp. Sounds familiar? You’re not alone. A survey by the Indian Council of Medical Research (ICMR) (2022) revealed that nearly one in four working adults in India now lives with high blood pressure. What’s even more concerning is the fact that it often goes unnoticed and thereby undiagnosed.

Work stress, long sitting hours, and neglected self-care have turned hypertension into an invisible threat in modern work culture. The good news? A few conscious lifestyle changes can make a huge difference.

Why it’s a bigger deal than you think

According to Dr Sandeep K. Thakur, Senior Consultant, Internal Medicine, HCL Healthcare, Noida, hypertension doesn’t always come with flashing warning signs. There are no apparent symptoms for the same. Symptoms that do occur include occasional headache, a tired body, or a racing mind, all of which are easily brushed off as “normal” work exhaustion. But with time, untreated high blood pressure may affect your heart, kidneys, and brain. It blends in with your daily grind so smoothly that you might not even know it’s there until it becomes a serious threat to life.

Everyday fixes that actually make a difference

1. Monitor your health matrix proactively —Just because you feel fine doesn’t mean everything is fine. Make it a habit to check your blood pressure and vitals regularly. One quick check can keep you a step ahead of problems.

2. Prevent nutritional gaps that can impact your health — Skipping meals or grabbing junk or fast food between Zoom calls impacts your health; you may not notice it now but will eventually start to notice. Keep easy snacks like fruits, chana, or nuts. A little prep now saves you from poor choices later.

3. Incorporate micro-movements into your routine — Even five minutes of standing, stretching, or walking can break the cycle of sitting and make a difference. Set a timer, get up, and monitor your physical activities.

4. Breathing exercise to reduce stress— Feeling overwhelmed? Hit pause. Close your eyes, inhale slowly, exhale even slower. Just three minutes of deep breathing can dial down stress and steady your blood pressure, and you don’t even need any app for such guidance.

Other small habits that matter

• Drink enough water and reduce caffeine intake.
• Wind down before bed for better sleep.
• Cut down on smoking or alcohol
• Use a fitness tracker or journaling app to stay consistent.

Health isn’t a side project

Managing hypertension doesn’t mean reconstructing your entire life. It’s all about being mindful about what you are eating, your physical activity, patterns of sleep and stress management. By gradually implementing manageable changes, you not only keep your blood pressure in check but also increase your energy and sense of control.

Despite your efforts, if your blood pressure readings are persistently on the higher side, it’s crucial to consult a doctor, preferably a specialist, who can provide a comprehensive diagnosis and treatment plan.

Disclaimer: (Tips and suggestions mentioned in the article are for general information only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.)

ALSO READ: World Hypertension Day: 5 essential steps to monitor and prevent high blood pressure in young adults

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