Blood pressure is the force of blood pushing against the walls of your arteries as it circulates throughout your body. Maintaining blood pressure within a healthy range is important for organ function and overall well-being. Consistent monitoring helps in understanding the demands placed on your heart and blood vessels.
Understanding Blood Pressure Readings
A blood pressure reading consists of two numbers. The top number is the systolic pressure, which measures the force in your arteries when your heart beats. The bottom number is the diastolic pressure, which indicates the pressure in your arteries when your heart rests between beats. Both numbers are important for assessing cardiovascular health, as they provide a comprehensive view of how effectively blood is circulating and the strain on your arteries.
Interpreting 122/70 for Females
A blood pressure reading of 122/70 mmHg falls into the “elevated” category, according to guidelines from the American Heart Association (AHA) and American College of Cardiology (ACC). Normal blood pressure is considered less than 120/80 mmHg. Elevated blood pressure is defined as a systolic pressure between 120-129 mmHg and a diastolic pressure less than 80 mmHg. This reading indicates an increased risk for developing hypertension if lifestyle adjustments are not implemented.
Factors Influencing Blood Pressure in Women
Several factors can influence blood pressure in women, beyond general lifestyle choices. Hormonal shifts, particularly those associated with menopause, play a role. As women transition through menopause, the decline in estrogen levels can affect blood vessel elasticity and contribute to an increase in blood pressure. Age is another factor, with blood pressure tending to rise as women get older. Reproductive health events, such as pregnancy, can also impact blood pressure. Conditions like gestational hypertension or pre-eclampsia, characterized by high blood pressure during pregnancy, highlight these unique influences. While diet, exercise, and stress are universal factors, these physiological and life-stage specific changes in women can uniquely affect blood pressure readings.
Maintaining Healthy Blood Pressure
To manage and maintain healthy blood pressure, especially with an elevated reading like 122/70 mmHg, several lifestyle modifications are beneficial:
- Adopting a dietary approach, such as principles similar to the DASH (Dietary Approaches to Stop Hypertension) diet, which emphasizes fruits, vegetables, whole grains, and lean protein while limiting saturated and trans fats, can be effective. Reducing sodium intake is also important, as excessive salt can contribute to higher blood pressure.
- Engaging in regular physical activity, aiming for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week, helps strengthen the heart and improve blood vessel function.
- Maintaining a healthy body weight through balanced nutrition and exercise significantly reduces the workload on the heart.
- Incorporating stress management techniques like mindfulness, yoga, or deep breathing exercises can help lower blood pressure.
- Limiting alcohol consumption to moderate levels is also advised.
- Regular blood pressure monitoring at home and consulting a healthcare provider for personalized advice and ongoing guidance are important steps.