How to self-monitor your blood pressure at home?

This is an automatically translated article.

The article was professionally consulted by BSCK II, Senior Doctor Doan Du Dat - General Internal Medicine Doctor - Department of Medical Examination and Internal Medicine, Vinmec Ha Long International Hospital.

Blood pressure disease, including high blood pressure or low blood pressure, is the main cause of death and disability due to complications of the heart, brain, blood vessels... Therefore, it is important to regularly check your blood pressure. At home is a simple and convenient method for people to monitor their own health and prevent blood pressure diseases.

1. The importance of measuring blood pressure at home

Measuring blood pressure is a way to control your own blood pressure, especially for people with a history of blood pressure disease, the elderly are at risk of developing high blood pressure. Therefore, measuring blood pressure at home can contribute to controlling the sudden increase/decrease in blood pressure to prevent the risk of complications caused by blood pressure such as cerebrovascular accident, stroke... by Adjust your diet and lifestyle accordingly.
Psychologically, with regular home check-ups, you will no longer feel anxious about the pressure of illness and be motivated to control your blood pressure better.
1.1. When to measure blood pressure From 30 to 40 years old, you should regularly measure your blood pressure, about once a month. If you see even a little high blood pressure, you need to measure more times, for example 2-4 times a month. In case of true hypertension, blood pressure should be measured more often and preferably daily. If necessary, the doctor may order 2-3 times a day or more. Only one type of blood pressure monitor should be used for regular monitoring. Because of the need to measure so many times, each family needs a blood pressure monitor to check blood pressure. Currently, there are many types of electronic blood pressure monitors that run on batteries or electricity, which are convenient for users and give accurate results.
1.2. Why measure blood pressure at home? When your doctor takes your blood pressure, it can cause anxiety for you and can cause high blood pressure, also known as "white coat" syndrome. Different conditions can affect your blood pressure, one time blood pressure measurement is not enough for an accurate diagnosis, it must be measured many times.
Blood pressure is constantly fluctuating with each heartbeat depending on the movement of the heart and affected by various environmental factors and mental state. As the chart shows below, blood pressure measured in the morning is different from that in the evening and fluctuates throughout the day. However, you should measure your blood pressure regularly at the same time each day and record the results. Consult your doctor for more information based on the recorded results.

2. Measure your blood pressure properly at home

Monitoring your blood pressure is one of the important steps to protect your health. But if the measurement is not done properly, it can lead to inaccurate results. Refer to the blood pressure measurement below to get reliable blood pressure readings.
2.1 Blood pressure measurement process Blood pressure monitor: Currently on the market there are 3 different types of blood pressure monitors including:
Mercury sphygmomanometer: For accurate but cumbersome blood pressure readings (currently rarely used). Mechanical watch sphygmomanometer: Convenient to use, but the readings may not be accurate because it depends on the measurement technique and the user's hearing ability. Electronic blood pressure monitor: Accurate measurements and no need to use a stethoscope, can be used by all subjects. There are 2 ways to measure blood pressure (measured with an electronic monitor, measured with a mechanical watch), if you have an automatic blood pressure monitor, the measurement is very simple. If you measure blood pressure with a mechanical watch, you need someone to help you. Here's how to measure blood pressure with an electronic monitor:
Check your device: Always make sure your device is in good working order, and the battery is sufficient. If you are using a mechanical sphygmomanometer with a stethoscope, make sure the cuff and stethoscope are clean and clear. Size-appropriate arm cuffs: Because of the small size, this may result in an increase of 2 – 10 mmHg. Keep the body stationary: Blood pressure can rise and fall depending on the state of the body. If you are nervous or agitated, your blood pressure will increase, creating a false alarm. Therefore, you need to sit down and breathe steadily, taking a few minutes to relax gently before measuring your blood pressure. Pay attention to the stage of placing the cuff of the meter: Please follow the instruction manual of the type of machine you are using about the placement position, the degree of tightness of the cuff. Note: Wrap with bare arms as the cuff will increase 5 – 50 mmHg. Arm position: Your arm should have a flat support, arm without support should increase 10 mmHg. The arm should be placed at the level of your heart, because if the arm is higher than the heart, the blood pressure reading may be low. If your arm is positioned below the level of your heart, your blood pressure readings may be high. The bottom edge of the cuff should be just above your elbow crease. Sitting in the right posture: With your back straight and leaning against the chair, your feet completely touch the ground and your legs do not cross each other, because crossing your legs increases 2 – 8 mmHg. Breathe deeply and calmly. The blood pressure cuff is level with the heart. Operate the machine according to the instructions of the machine that you have available. Some notes when measuring blood pressure:
Rest: Avoid smoking, caffeinated drinks, do not exercise within 30 minutes before taking blood pressure measurement, make sure to rest quietly for more than 5 minutes before measuring blood pressure. when measuring and emptying the bladder because a full bladder increases 10 mmHg. Don't Talk: Distractions and talking increase 10 mmHg. Multiple measurements: More than 2 measurements, at least 1 minute apart, measure blood pressure in the morning before taking medicine and in the evening before having a snack and going to bed. If the high systolic or diastolic blood pressure is out of range, the heart rate icon will flash when the measurement result is displayed. Recent research shows that the values ​​below are considered high blood pressure when measuring blood pressure at home. Systolic blood pressure (maximum blood pressure): More than 135 mmHg. Diastolic blood pressure (minimum blood pressure): Above 85 mmHg. 2.2 Measure and record your blood pressure It is recommended that you measure your blood pressure weekly, starting 2 weeks after the change in treatment regimen and during the week before your next visit. Record accurate measurements and bring it to your doctor. viewed at all visits. Blood pressure should be averaged over at least 2 measurements for clinical decision-making.

3. Control and prevent blood pressure by making lifestyle changes

By making lifestyle changes, you can lower your blood pressure and reduce your risk of other complications. Lifestyle adjustments can be made in the following directions:
Weight loss for overweight and obese people Blood pressure often increases with increasing body weight. Being overweight or obese can also cause sleep apnea and raise your blood pressure. Therefore, losing weight is one of the most effective lifestyle changes to control blood pressure.
Exercise Regularly Regular physical activity, as little as 30 minutes most days of the week can lower blood pressure by 4-9 mmHg. If you have slightly high blood pressure (pre-hypertension), exercise can help you avoid high blood pressure. The best forms of exercise include walking, jogging, biking, swimming, or dancing.
Healthy diet Eating a diet rich in whole grains, fruits, vegetables, and dairy products low in fat and saturated fat and cholesterol can lower your blood pressure by up to 14 mmHg. Add more potassium by eating 3-5 ripe bananas daily.
Reduce sodium (salt) There is a direct relationship between salt intake and high blood pressure. The average salt intake of a person is usually very high. Therefore, you need to control your daily salt intake to avoid high blood pressure.
Limit alcohol, beer, tobacco Reduce alcohol consumption (limit 2 drinks for men and 1 drink for women), quit smoking due to increased heart rate and blood pressure during smoking. People who quit smoking experience a significant increase in life expectancy.
Moderate coffee drinking: Caffeine can raise blood pressure by about 5-10 mmHg in people who rarely drink coffee, but has little or no impact on blood pressure in regular coffee drinkers. familiar.
Stress reduction Long-term stress is an important contributor to hypertension. Try yoga, meditation when you are under stress will have better results.
Currently, in order to increase the efficiency, accuracy and simplify the blood pressure measurement process, many people prefer to use the Holter blood pressure method.
Holter blood pressure is a method of automatic blood pressure monitoring continuously over a certain period of time, usually 24 - 48 hours. The device allows to record blood pressure during the period of wearing the device through an automatic blood pressure measuring device. These blood pressure data will be stored in memory as a cassette or recorded digitally. The size of the device is usually as small as a Radio Walkman. Therefore, patients can wear them on their hips when walking and working. Most recorders have a button to mark when a patient develops symptoms. At Vinmec Ha Long International Hospital or in Vinmec hospitals across the country, patients can use a good quality Holter blood pressure monitor, giving accurate results. A team of highly qualified and experienced doctors and technicians will help patients check blood pressure and diagnose accurately and comprehensively.

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