I just hit 45... and a little over 3 years ago my blood pressure started to go up despite being in good shape (running marathons) and maintaining a relatively healthy lifestyle. I fought getting on medication for about a year and finally did... but it made no difference whatsoever. Dr finally doubled my BP medication a few weeks ago but yesterday it was up to 171/100. Did you even take medication? Did it help? Is it better now that you have lost weight and are in better shape?
I always give blood every 8 weeks and until last February, my BP had always been in the 110-120/72-80 range. And, then about this time last year, I had three straight readings in the 130-140/90-100 range. Wow, 171/100 is scary. I didn't take any medication. I just started exercising a LOT and eating much better.
What types of changes did you make?
I went back to my previous active lifestyle. A little over three years ago, I was in very good shape, always had been. Then, I injured my ankle bad and didn't play basketball for two and a half years. Right after I injured the ankle, I started a new job and fell into a routine of working long hours, eating poorly (a lot of greasy fast food) and no exercise. The three higher than normal BP readings, and topping 240 lbs was the wakeup call it took for me to turn things around.
I immediately started walking for 45 minutes on my lunch hour and then eating a salad at my desk. I quickly increased the pace and distance of my walking to 3.5 miles in under 40 minutes, and after about a month I added a pair of 3 lb. hand weights, and then moved up to a pair of 5 pounders. I wasn't looking to bulk up, just use as many big muscles as I could to burn as many calories as possible during my walk. I also started doing calisthenics and stretching exercises for 45 - 60 minutes every morning and during the summer I ran every night. Not far, just 2.5 miles, but at a fast pace. I also started playing basketball and softball again. I now play basketball 3 - 5 times a week, mostly against guys half my age. I do OK. Over the winter, I replaced the evening runs with 45 minutes (or more) on the Nordic Track. I do that while watching Blazers games. I get a good low impact cardio workout. I get at least three 45 minute exercise sessions in every day (morning, noon and night), sometimes more.
I watch what I eat. I mostly eat salads with no dressing, or nonfat/low fat dressing, dry cereal (with no milk), fresh fruit and berries and an occasional nonfat yogurt. I haven't had red meat or anything fried in over 10 months. The only meat I eat is boneless, skinless chicken breast which is high in protein and low in fat.
My BP went down as I lost weight and got in better shape. I no longer snore and sleep much better and awake feeling rested. I also avoid white sugar and high fructose corn syrup. I mostly drink water, but will occasionally have a zero calorie Sobe or Propel. I don't drink any caffeine, alcohol or soft drinks, not even diet soda. Exercising in the morning and cutting out the sugar and caffeine keeps my metabolism and energy level much more constant during the day. I no longer feel tired after lunch and don't have any cravings for sweets.
It was a big change, but it was easy spring and summer when I started. The stores were full of fresh produce, fruit and berries. So, I found plenty of delicious natural foods to meet my cravings and keep me feeling full. It was harder over the winter. During the warmer months, I rarely ate any hot food, but during the cold weather my body craved something warm. So, I replaced the dry cereal with oatmeal and occasionally had a barbeque or teriyaki chicken breast over whole grain brown rice. Still it was hard to keep the weight off over the winter, especially during the holidays. But I did and right now I'm at 6'4" 195 lbs and feel great. I continued to do my daily 3.5 mile walk every day, rain, shine or snow all winter long. There were days when I didn't want to venture out in the cold and rain, but I'm glad I did. Now that the weather is getting better, it's getting easier again and I'm feeling motivated to lose that last 5 lb, and maybe 5 more.
Good luck getting your BP down. My dad had ridiculously high BP starting in his late 30s and was on BP meds the remainder of his life. He ate horribly. When I was in 6th grade his doctor put him on an ultralow sodium diet. So, I haven't used salt on, or in, anything in almost 40 years. I don't even have any salt in my house and haven't for decades. I hope you can find some combination of diet, exercise and medication that will help get your BP under control.
BNM
Go out for a nice drive and enjoy beautiful BC!
Happy Birthday!
