How to Control your Blood Pressure at Home with a Wearable Monitor Watch

measuring blood pressure

From how active we are to what we eat, there are a plethora of glitzy self-monitoring gadgets that we’re getting on the healthcare craze. So it’s a no-brainer that we’re also getting a self-monitoring watch to see our vital signs, too.

About a year ago, the number of adult men and women in the United States who had high blood pressure (HBP) or hypertension had increased to nearly 103 million. While hypertension affects almost half of all the adults in the US population, only one out of every four adults (24 percent) has the condition under control.

Although hypertension is considered a manageable disease, it is one of the leading causes of premature death. That is why having track of your blood pressure at all times is necessary.

So we’re now getting into the latest health care trends, as you can see here, where we can observe our own health at home.

First, What Is Hypertension?

Hypertension also referred to as high blood pressure, is defined as blood pressure that is higher than the normal range. In response to your daily activities, your blood pressure fluctuates throughout the day. You’ll never know how it is going if you’re not going to track it.

If your blood pressure counts higher, there is a greater risk you have for developing other health complications, such as heart problems, cardiac arrest, stroke,  and sometimes death.

Why Should You Monitor Your Health?

Getting regular checkups and blood tests is essential, and we’re getting it. However, this does not imply that you should close your eyes and cross your fingers in the hopes that everything is still in order between visits.

Although we see a doctor once or twice a year, you are constantly making changes on your body, making you the best judge of your own health — if you know what signs and symptoms to look for.

In most instances, hypertension does not manifest itself with symptoms. In a nutshell, hypertension can kill you silently without knowing. One of the only ways to determine if you have high blood pressure is to measure your blood pressure. Learn your numbers so that you can make the necessary adjustments to help prevent or limit the damage.

A pressure level that is generally higher than 130 over 80 mmHg, according to the American Heart Association’s (AHA) guidelines, is recognized as hypertension.

Although self-monitoring does not substitute for regular doctor visits, monitoring your vital signs would be of great help.

The American Heart Association also recommends self-monitoring at home, especially for those who have hypertension. Purchasing automated blood pressure devices like watches from is the most convenient way to take your own blood pressure. These devices are mostly equipped with a digital monitor, which displays your blood pressure reading on a screen.

Also, you’ll be able to get the history of your pressure levels throughout the day and the following months, which would be of great help for your physician to monitor and track your condition.

For you to be sure of the accuracy of the device, make sure you bring it to your next doctor’s appointment to compare the reading from your watch to the reading taken by the doctor. You can calibrate your machine while you identify the appropriate levels your automated device should have.

Keep an eye out for malfunctions, and make sure to invest in a high-quality device for reliability and peace of mind. You can purchase these devices online, at reputable healthcare stores, or at most supermarket stores.

Other Management Steps

Aside from keeping track of your health condition, it is also essential to prioritize your first-line treatment: a healthy lifestyle.

1. Heart Healthy Diet

When it comes to lowering your hypertension, your doctor may recommend that you begin following the DASH diet plan.

As its name implies, this eating plan is intended to assist you in controlling your hypertension. This plan emphasizes more on healthy foods, including:

  • Fruits
  • Vegetables
  • Fat-free/low-fat dairy products
  • Whole-grain foods
  • Fish
  • Poultry
  • Nuts

The eating plan also suggests limiting your intake of the following:

  • Sweets
  • Sugary beverages
  • Foods high in bad fats (saturated, trans)
  • High-cholesterol foods

According to research, people who followed the DASH diet saw a reduction in their blood pressure within two weeks.

Another diet— the DASH-Sodium diet, recommends limiting sodium intake to 1,500 milligrams per day (approximately 2/3 teaspoon). In a study, people who also followed the DASH-Sodium eating plan saw a reduction in their blood pressure.

2. Alcohol Limitations

Drinking alcohol in one sitting may already increase your blood pressure significantly. What more if you’re drinking alcohol excessively and regularly?

As you may know, drinking alcohol can be one of the reasons why you’re experiencing hypertension. Your doctor may recommend that you reduce your alcohol consumption if you have been diagnosed with hypertension. Especially if you’re over the age of 35, not limiting your alcohol intake may put your health at risk more.

3. Stress Management

One possible cause of hypertension is stress. That’s why it is essential to have proper stress management to help manage your hypertension.

Stress management is an essential life skill in today’s fast-paced world, and it might save your life. Although there is still no evidence suggesting that stress is a cause of long-term hype, responding to your condition poorly can increase your chances of developing hypertension and other diseases.

4. Increased Physical Activity

You’ve heard, exercise is the key to good health. It doesn’t matter how old you are; being physically active leads you to a better lifestyle and happier life.

Well, not to our surprise, increasing your physical activity may also help control your blood pressure levels. Aside, it can be of excellent activity in managing your weight. Weight loss helps alleviate the strain on your heart, while being overweight puts additional pressure on your cardiovascular system, making you more at risk of developing hypertension.

Additionally, exercise has the same effect as beta-blocker medication. It has a natural impact on lowering blood pressure and slowing your heart rate. It helps to keep your heart strong and healthy.

Author bio
Dan Lee was born and raised outside the city of Charleston, in the beautiful mountain state of West Virginia. Dan considers his faith and family to be most important to him. If he isn’t spending time with his friends and family, you can almost always find him around his sweet yellow Labrador retriever, Brownie.