High Blood Pressure runs in my dads side of the family, and has become somewhat of a problem in my family, it has become a real problem among my grandfather, which could lead to death, and my father has it not as bad but still pretty bad, and i feel i am going down the same path as both of them, but i have ways of preventing such calamity in my later years of life, and i proceed to take action as a child, my most important years, especially the ones that can have an impact in your health as a adult, I hope to try and lower my blood pressure, I am a person who fairly stresses out pretty easy, so a change of diet and physical as well as mental activity.
For nutrition health i had a consistent diet consisting mostly during breakfast and lunch, dinner was whatever my mom had made, but the consistent diet i had stuck too was every morning i would wake up and have a bowl of cheerios, and then later on in the day during lunch i packed a container of watermelon, and i had some unsalted sunflower seeds as well along with a few other lunch items that weren't necessarily part of my diet but weren't bad for my blood pressure as well, and then every now and then i would open up a can of beans, which also as well helps lower blood pressure, my mom bought me watermelon juice too and i proceed to continue this diet from Nov 5 to Dec 6. For my Physical health, i had a schedule to run after school every day for 3 miles, because lots of exercise especially running helps lower your blood pressure dramatically and i'm going to do this scheduled running after school everyday from Nov 5 to Dec 6. For mental health, relax with music more often, take deep breaths throughout the day (to clear my head), everyday in the middle of each class which seems like a good time (for one minute).
Baseline - i would log in how far i ran for each week or how many miles I ran a week, it was very inconsistent, but the baseline was 21 miles a week, and the other baseline i had was i would check my blood pressure, and it was originally 130 over 75 and i needed to get it down to 125 over 65, which i was actually able to do, i went in, a little over half way with my health plan down, to go in to check in with something unrelated, but within that time they checked my blood pressure and it was down to a 125 over 65 which was spot on to what i needed to get to, it might even have been lower becuase when i went in i was feeling pretty nervous, but i was doing pretty well according to my state of mind, i also went in again for a shot near the end of the health plan and they checked it again and i was a 120 over 65.
i must say i have high blood pressure but besides that the rest of my body seems pretty fine. My Musculoskeletal - well all i can say is that i am a very skinny person, and surprisingly never broken a bone before, well except maybe my toe, once. My Cardiovascular - I run a lot I have a very strong heart in my opinion, i generally eat apples, and bananas, and other fruits. My Digestive - my digestive system is generally pretty wealthy I don't have many problems with that. My Nervous - I have no problems with my nervous system.
Begin Date - Nov 5th I am going to proceed to find ways to lower my blood pressure. My blood pressure is about a 130 over 75 right now and i want it to get down to a 125 over 65. By December 5th. Nutrition - I eat about 2200 calories at least a day, i'm going to try and lower that to about 1800 calories a day. Physical - Run 3 miles a day. Mental - take random pauses to just relax.
Daily - I am going to eat only 1800 calories a day from Nov 5 - Dec 6.Nutrition - eat cereal, spinach, unsalted sunflower seeds beans, drink skim milk, and eat watermelon, as well as drink watermelon juice. Physical - I already run regularly everyday I am going to try and keep up with activity more. 3 miles a day. Mental - throughout the day i’m going to try and take deep breaths and relax a little especially at times I feel like i’m stressing out.
Weekly - Hopefully each week my blood pressure will go down and I’ll feel more relaxed. Nutrition - keep a log and watch how many calories I've consumed every week. Physical - keep running 21 miles a week. Mental - take 35 pauses throughout the week to take a deep breath.
End Date - Dec 5th. Nutrition - continue my diet, check my blood pressure to see if i had gotten it down to a 125 over 65. Physical - continue to run 3 miles a day. Mental - take 5 pauses throughout the day to take a deep breath everyday continually.
My goals are to hopefully lower my stress dramatically thus forth lowering my blood pressure. If I do this I can become a person who can handle situations without stressing out too much maybe think more clearly. All I am trying to lower my blood pressure for is to prevent any later heart diseases.
How this will serve to prevent cardiovascular disease? Lowering hypertension will lower your chances for any cardiovascular disease dramatically high blood pressure can lead to several different cardiac diseases.
Throughout these last few weeks i think i've become a less stressed, i feel less stressed out and a little more calm than usual, so i see that as a good thing and i feel like this is a accomplished, compared to the things i worry about on a daily bases as gone down dramatically, i still think about the things i worry about sometimes, but i just worry about them less now, in a good way.
I should have checked my heart rate more often, or my pulse would have been a good way to log in for running.
Hopefully my children won’t be as stressed or have as high blood pressure as i do now. And i hope to keep up with this diet, and promote others to do the same.
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