know your numbers

When Did You Last Check Your Blood Pressure?

Blood pressure is one of those things that’s very easy to ignore.

You can’t see it. You often can’t feel it. And if you’re generally getting on with life, it probably isn’t high on your list of things to think about.

But it’s a number worth knowing.

High blood pressure can quietly put extra strain on your heart and blood vessels over time. And because it often doesn’t cause obvious symptoms, having it measured may be the only way you know it’s high.

That’s why I’m a big believer in knowing your numbers — not because we need another thing to worry about, but because information gives us choices.

A high reading isn't a telling-off

This is important.

If you have your blood pressure checked and the number is higher than you hoped, it isn't a judgement on how well you've looked after yourself.

And it doesn't mean you need to go home on Monday morning and completely overhaul your life.

Blood pressure is affected by lots of things. Age, family history and genetics can play a part, alongside things such as our weight, activity levels, diet, alcohol, smoking, sleep and stress.

Some of those things we can't change.

Some we can.

And that's where I think the conversation becomes much more useful.

Start with where you are

In health coaching, I don't start with:

"Here's what you should do."

I start with:

"What's happening for you at the moment?"

Perhaps you know you could move a little more, but you're exhausted by the end of the working day.

Maybe you'd like to lose some weight, but you've tried diets before and don't want to go down that road again.

Perhaps your food is generally pretty good, but alcohol has gradually become part of most evenings.

Or maybe stress and poor sleep are the things that really need attention.

There isn't one perfect lifestyle that everybody needs to follow.

The useful question is: what change feels realistic for you?

Small changes still count

This is where people sometimes get caught out.

We're very good at thinking that improving our health has to involve dramatic action: joining a gym, losing three stone, giving up everything we enjoy or suddenly eating an immaculate diet.

It doesn't.

A ten-minute walk is movement.

Adding some vegetables to a meal you already enjoy is an improvement.

Cooking one extra meal rather than reaching for a takeaway is a change.

Having a couple of alcohol-free evenings is a change.

Going to bed half an hour earlier is a change.

None of those sounds particularly revolutionary. That's rather the point.

Changes that fit into your actual life are far more useful than an impressive plan that lasts eleven days.

So, what's your blood pressure?

If the answer is "I haven't got a clue", that's a good place to start.

You can have your blood pressure checked at your GP practice and many pharmacies, and home blood-pressure monitors can also be useful when used correctly. If you get a high reading, don't panic or diagnose yourself from one number — follow the advice you're given about repeating the measurement or speaking to a healthcare professional.

Then think about the bigger picture.

Not "What am I doing wrong?"

But:

What's already going well?

What might be contributing?

What's within my control?

And what's one thing I'd genuinely be willing to change?

That's a much better place to begin.

Because looking after your health in your 40s, 50s and beyond doesn't require perfection.

It requires knowing where you are — and deciding where you'd like to go next.

Know your numbers. Start where you are. It's never too late.