My Morning Ritual - Monitoring Blood Pressure

I've been monitoring my blood pressure for a while and a few months ago my doctor finally diagnosed me with hypertension. It wasn't a surprise. My blood pressure has been creeping upward for months and hypertension runs in my family on both sides. I'm actually surprised I made it as long as I did without a formal diagnosis and prescription medication.

At the appointment I found out that I've been monitoring and tracking my blood pressure all wrong. Before I left the doctor's I had strict instructions on how to take my blood pressure properly and track it so my practitioner can monitor along with me.

The first month of monitoring was a bit stressful, and I'm pretty sure some of my readings were inaccurate due to anxiety and stress about doing it right. After a while, I fell into the practice and now it's become much easier and much less stressful to do. I learned a lot about monitoring blood pressure, including:

Purchase a good quality blood pressure monitor: Before my hypertension diagnosis I was charting my blood pressure with a cuff monitor but my practitioner encouraged me to use an upper arm monitor for more accurate readings. I ended up purchasing the iHealth Track Smart Upper Arm Blood Pressure Monitor on Amazon for around $42. This monitor fits most adults and is super easy to use. It even has Bluetooth capabilities for IOS and Android devices. I don't use the Bluetooth but it's nice to know it's an option.

Take blood pressure at the same time everyday: To really track my progress it's necessary to take blood pressure readings the same time everyday. My doctor told me to take it in the morning, before my morning coffee and after using the restroom. Most mornings after I wake up I feed the cats and then meander to the couch for my readings. The nurse at my doctor's office told me to sit with my back supported and feet flat on the ground, uncrossed. The upper arm should be at heart level and the cuff should be directly on the arm and not over clothes.

Relax: Like I said, when I first started monitoring my blood pressure I was a little anxious, and that didn't help. Anxiety and stress can cause alarming spikes in blood pressure and give inaccurate readings. If I find I'm a little anxious, I take time to calm down by breathing or mediating. Sometimes I use the Calm app to help me wind down. Other times I relax by listening to soft music.

Limit Interaction: Speaking with a family member of interacting with my cats is avoided until after I take my readings. Also, I don't check email or social media until I'm finished monitoring. Eating and exercising also have to wait.

Consider Challenges: If I have a terrible night's sleep I might skip taking my blood pressure the next morning. I know that a lack of sleep will raise my numbers and that, in turn, will cause anxiety and stress. I'd rather skip it that day and then try again the next day after a good night's sleep.

Track my numbers: My blood pressure monitor stores my readings but I'd rather write them down. I keep a small health journal where I track my blood pressure readings, exercise, vaccinations, etc. I'll take a picture of the page where I track my readings and upload it to my online health portal so my doctor can track along with me.