A recent study from the American Heart Association Journal, found that there is a link between high blood pressure and stroke in a group of Black and white young adults in four U.S. Cities.
Particularly, Black young adults are four times more likely to have a stroke than their white counterparts. High blood pressure is the number one cause of stroke and the blood pressure of
young adults in the U.S. had steadily increased over past years. Subsequently, healthcare professionals and researchers have urged closer blood pressure management and monitoring for young adults, especially Black young adults.
While the study does not mention biological determinants, there is astrong investigation into the social determinants of health and how to remedy these factors in order to help mend the gap.
Environmental factors such as lack of accessible and/or affordable healthcare, food, and places to exercise are being identified as the underlying cause of this disparity.
While social determinants of health cannot be simply remedied by medicine, public health and city planning play a huge role in the health of its citizens. However, years of segregation and defunding make these remedies inaccessible to many people of color and low-income communities.
Nonetheless, there are actionable steps that Black adults can take to lower their risk for stroke.
Primarily, managing and lowering blood pressure is a key step. Below are some habits to implement into your weekly routine in order to help manage your blood pressure:
Stress management: This can be done through stress management. Stress increases cortisol levels in the body and raises blood pressure. While every individual is different, some ways to reduce stress are meditation, journaling, exercise, yoga, or therapy.
Start out small – take one minute to do some deep breathing when you wake up or stretch for five minutes before bed. Keep building these habits until you have found a self-care routine that works for you. Implementing just a few of these into your weekly routine can do wonders for your physical, mental, and emotional health.
Regular exercise: Accordingly, regular exercise is also attributed to lower blood pressure. Exercise is not one size fits all – there are so many ways to move your body. Try to do at least 30-60 minutes of moderate exercise a few times a week.
This can include dancing, running, walking, strength training, cycling, roller skating, yoga, or pilates.
These can also be done within the confines of your home. YouTube is a great resource to find free workouts that require minimal to no equipment. Make it a team effort by including your friends, roommates, or family.
Eating a balanced diet: Finally, eating a balanced diet is key to managing blood pressure. While completely cutting out ‘junk’ food is not a sustainable habit, making healthier options throughout the week adds up to a healthier overall diet.
Be sure to monitor the consumption of high-sodium, fatty, and greasy foods. While these can be fine in moderation, these choices should also be balanced with a diet full of lean meats, fish, fruits, and vegetables. If you are unsure of what your diet currently looks like, try keeping a food diary for a week so you can see what you are eating on paper.
Substitute a few drinks, snacks, and meals for healthier options and watch your diet become more balanced before your eyes.
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