Know Your Numbers Week: Blood Pressure Readings Explained

What is Know Your Numbers Week?

Know Your Numbers Week is an annual campaign to raise awareness about the importance of understanding your blood pressure readings. Created by Blood Pressure UK, this initiative aims to empower individuals with the knowledge to monitor and manage their blood pressure effectively. In 2024, Know Your Numbers Week ran from 2nd to 8th September.

Key Takeaways

Know Your Blood Pressure Numbers

Blood pressure is measured with two numbers: systolic (top number, heart pumping) and diastolic (bottom number, heart resting). Normal is around 120/80 mmHg. High blood pressure (130/80 mmHg or more) can lead to serious health problems like heart disease or strokes.

Check Your Blood Pressure Regularly

Measure your blood pressure at home using a monitor. Sit comfortably, avoid caffeine or smoking 30 minutes before, and take multiple readings to get an accurate average. Tracking it helps you spot changes early and stay healthy.

Healthy Habits for Good Blood Pressure

Eat a balanced diet, exercise regularly, reduce salt and alcohol, and manage stress with activities like yoga. If needed, medications can help, but lifestyle changes are a vital first step to maintaining healthy numbers.

What Are Blood Pressure Readings?

Blood pressure readings consist of two numbers displayed on a blood pressure monitor:

• Systolic Pressure (Top Number): The highest pressure when your heart pumps blood around your body.

• Diastolic Pressure (Bottom Number): The lowest pressure when your heart rests between beats.

Blood pressure readings are presented as systolic over diastolic, e.g., 120/80 mmHg.

What Do the Numbers Mean?

• Normal Blood Pressure: Around 120/80 mmHg.

• High Blood Pressure (Hypertension): 130/80 mmHg or higher.

• Low Blood Pressure (Hypotension): 90/60 mmHg or lower.

If your blood pressure is 180/110 mmHg or higher on multiple occasions, seek immediate medical assistance.

Why Is Knowing Your Blood Pressure Important?

Monitoring your blood pressure can provide valuable insights into your overall health. High or low blood pressure often has no noticeable symptoms but can lead to serious health conditions if left untreated.

• High Blood Pressure Risks: Heart disease, strokes, and kidney damage.

• Low Blood Pressure Risks: Dizziness, fainting, and potential organ damage.

Knowing your numbers helps you take proactive steps to maintain a healthy range, reducing the risk of long-term complications.

Below is a video explaining why it is important to know your blood pressure.

What Is a Normal Blood Pressure Reading for Men?

Blood pressure varies by age. Younger men tend to have lower blood pressure, while older men may see an increase. Below is a guide to average blood pressure readings for men by age:

• The age group of men with the lowest blood pressure on average is those between 31 and 35.

• The average blood pressure for people in this age range is 114.5/75.5.

• The group of men with the highest average blood pressure are those aged between 61 and 65.

Understanding your blood pressure

Understanding blood pressure readings may seem difficult. Here is a handy video to explain what your blood pressure readings actually show.

What Is a Normal Blood Pressure Reading for Women?

Women’s blood pressure also varies by age. Below is the average blood pressure for women in different age groups:

• The group of women with the lowest average blood pressure by age group is those between the ages of 31 and 35.

• The average blood pressure reading for women in this age range is 110.5/72.5. The age group of women with the highest average blood pressure is those between the ages of 56 and 60.

• This age group's average blood pressure is 132.5/78.5.

How to Measure Your Blood Pressure at Home

Monitoring your blood pressure at home can help you track changes and ensure it remains within a healthy range. To measure your blood pressure accurately:

1. Use a blood pressure monitor.

2. Sit comfortably with your back supported and feet flat on the floor.

3. Place the cuff on your upper arm, ensuring it’s level with your heart.

4. Take readings at the same time each day for consistency.

Top Tips for Accurate Readings

Avoid caffeine or smoking 30 minutes before measuring.

Relax for at least 5 minutes beforehand.

Take multiple readings and record the average.

Here is a video explaining how to measure your own blood pressure at home.

How to Maintain Healthy Blood Pressure

Lifestyle Tips

• Eat a Balanced Diet: Focus on fruits, vegetables, whole grains, and lean proteins.

• Stay Active: Aim for at least 150 minutes of moderate exercise per week.

• Limit Salt and Alcohol: Excess salt and alcohol can raise blood pressure.

• Manage Stress: Practice mindfulness, yoga, or meditation.

Medication for Blood Pressure

If lifestyle changes aren’t enough, your doctor may recommend medication. You can explore a range of blood pressure treatments, including beta blockers, ACE inhibitors, and more at UK Meds.

Final Thoughts

Know Your Numbers Week is an excellent opportunity to take control of your health by understanding your blood pressure readings. Whether you’re monitoring your numbers at home or seeking professional guidance, staying informed is the first step to a healthier life.

For reliable blood pressure monitors and medications for managing high blood pressure (hypertension), choose UK Meds. Keep your numbers in check and prioritise your health today!

Sources

• Blood Pressure Test - NHS

• What is Blood Pressure? - NHS

• Understanding Blood Pressure Readings - Heart.org

• What Do the Numbers Mean? - Blood Pressure UK

• High Blood Pressure - BHF