Blood Pressure
Instructions for Blood Pressure Measurements
Please take your Blood Pressure 7 times, resulting in 14 total data points (you’ll take 2 readings at each sitting). We want these complete a few days before your Results Review, but feel free to spread out the readings as you like over the course of ~3 weeks.
To get started:
1) Use the Blood Pressure monitor provided at your Assessment Session
2) Download the mobile app: "Medilink by BIOS"
3) Register a BIOS Medilink account
4) When prompted to link with a provider, say "Yes, Link to Provider"
5) Add the code: BENCHMARK7689K to share your readings with us (Benchmark Proactive Health Inc)
6) After linking, you'll return to the main screen; click "Add Bluetooth BP Monitor"
7) Select "BDM Compact BD323" and follow the instructions to pair your device
8) To take each reading, click "+ Measure" and follow all instructions in the app (also listed below); make sure you complete the 2 readings it requires in order to record your session.
Tips for taking a measurement:
Rest for 5 minutes before starting
Empty your bladder
Do not talk or look at your phone, simply sit still
Sit down with your back supported and feet flat on the floor
Place the cuff at heart level (don't use arm with your CGM sensor)
Support your arm (e.g., on a table)
Do not cross your legs
Educational Content
Click play to listen OR read the text version below.
Blood Pressure & Why it Matters
Most people actually do not know what blood pressure means, and so I want to spend a couple minutes defining it.
Blood Pressure represents the force of blood pushing against the walls of your blood vessels, as the blood flows through your arteries.
There are two numbers that we measure:
The numerator (top number) is the systolic blood pressure, and this is the force of blood as it’s pumped out into the arteries
The denominator (bottom number) is the diastolic blood pressure, which measures the force of blood on the arteries when the heart is relaxing in between beats
What is high blood pressure, and why is it bad?
Higher blood pressure is the result of the heart pumping blood against a more restricted artery, which can be caused by various factors. High blood pressure is called hypertension.
Higher blood pressure means more force and more friction against the walls of your arteries, and that damages the inside of your arteries. The damage allows cholesterol to stick to the walls of your arteries, which causes dangerous plaque buildup, or atherosclerosis. This buildup further restricts the artery, increasing blood pressure even more.
High blood pressure is mostly caused by poor lifestyle choices. Smoking, alcohol intake, sedentary lifestyle, stress, poor nutrition and poor sleep are examples of lifestyle factors that can cause hypertension. Other medical conditions and family history can also predispose an individual to high blood pressure.
The implications of high blood pressure, especially left untreated, can be very scary. It can cause stroke, heart disease, kidney disease, dementia and vision loss just to name a few.
It is important to mention that high blood pressure is rarely symptomatic. This is why the medical community refers to hypertension as the silent epidemic because there is a large segment of the population that has hypertension and has no idea. Without symptoms and without regular check-ups with your doctor, this disease can go unnoticed for years and have devastating consequences. This is why we are very proud of our members taking 7 readings over the 4 week assessment period so you get a very accurate picture of your blood pressure.
When measuring blood pressure, targets vary depending on how you're measuring it (for example, if it’s taken at home vs. in the doctor’s office, it’s a single point in time vs. repeated measurement, etc.), as well as your medical history. Guidelines also vary by country.
General targets for your Benchmark will be:
Systolic blood pressure <=120 mm Hg
Diastolic blood pressure <=80 mm Hg
A common question I hear is - what is a good blood pressure? How low should I be aiming?
There is no universal definition for low blood pressure. Generally speaking, systolic blood pressure <90 mm Hg and diastolic blood pressure <60 mm Hg is considered low. People who exercise regularly, often have a blood pressure even lower than this and feel completely normal. Low blood pressure is defined more by symptoms than by numbers. Lightheadedness, fainting episodes and sweatiness can be symptoms associated with low blood pressure and would be a reason to consult your doctor.
Strategies to Manage High Blood Pressure
The good news is that blood pressure is VERY modifiable which means we have a lot of control over this metric.
There are multiple strategies to control blood pressure. Here are some we can use:
Exercise
Exercise is one of the most effective ways of maintaining a healthy blood pressure and endurance exercise has been shown in studies to be very effective.
Exercising for at least 90-150 minutes per week at 65 to 75% of your max heart rate was found to be the most effective regimen
Weight training can also effectively lower blood pressure long term even though it will raise your blood pressure transiently
Nutrition
Eating a healthy diet is very important for your overall health and for your blood pressure. Avoiding processed carbs and sugary foods will help reduce your cholesterol and avoid plaque build up in the artery walls..
Avoiding salt is a controversial topic and more aimed at people who already have pre-existing high blood pressure.
Weight Management
Maintaining healthy weight is very important for your blood pressure.
We can maintain healthy weight by making healthy food choices and exercising regularly.
Sleep
Try to sleep 7-8 hours a night
Sleeping less than 5 hours a night or more than 10 hours a night can increase risk of hypertension by 40%. Sleeping more than 10 hours a night usually suggests there may be other factors involved in someone’s health.
Alcohol
Reducing alcohol consumption will lower blood pressure
Current recommendations are to abstain from alcohol or to drink max 2 drinks per week
I want you to remember that you have a lot of control over your blood pressure. Maintaining a healthy blood pressure will help you prevent cardiovascular disease.