High blood pressure is a common condition that many Americans deal with. Blood pressure is the measure of the amount of blood pumped by your heart and the amount of resistance in your arteries. As you pump more blood through narrower arteries, blood pressure increases.
Considered a silent disease, as there may be no symptoms of the condition, uncontrolled high blood pressure can lead to serious health problems such as heart attack and stroke. Your arteries become weakened due to the constant pressure of blood flowing through them, leading to kidney failure, damage to the blood vessels in the eyes and fluid backup in the lungs.
Blood Pressure and Your DOT Physical
Truck drivers are required to have blood pressure under 140/90. The medical examiner electronically transmits the result of your physical to the DOT. Instead of stressing over your blood pressure before a physical, it’s best to address and find ways to keep it lower, not only for your livelihood but for your overall health.
Drivers with blood pressure over 140/90 can still get certified to drive, but the certification will only be for 1 year or less depending on the level of hypertension. To keep your certification, your blood pressure will have to be below 140/90 or you will be disqualified to drive. You can lower your blood pressure with medication, through lifestyle changes or both.
Here are some short-term ways to reduce your blood pressure:
- Drink water instead of soda, coffee and juice. Water lowers your sodium levels, which contribute to high blood pressure. Coffee is known to increase blood pressure.
- Stop smoking and drinking alcohol.
- Increase your intake of potassium. Bananas, oranges, carrots and leafy greens are packed with potassium.
- Reduce your stress. Meditate. Take deep breaths.
- Eat more fruits and vegetables. The Dietary Approaches to Stop Hypertension – or DASH diet can give you some good guidelines. Reduce the amount of salt you eat. Beet juice has been shown to measurably reduce blood pressure.
- Get plenty of sleep. Sleep deprivation increases your risk of hypertension and other cardiovascular diseases.
While these steps may lower your blood pressure for DOT physical, you still have to address the long-term effects of your career. Sitting in one place for long periods of time can negatively affect your health, not only increasing your risk of high blood pressure but also diabetes and cancer. Whether or you not you are diagnosed with hypertension at your DOT physical, you have to take steps to take care of your health. You’ll be more alert, faster and more efficient.
Exercise and lose weight
Cardiovascular exercise strengthens your heart. This lowers your blood pressure because it takes less effort to pump blood when your heart is stronger. The American Heart Association recommends 150 minutes of moderate exercise and 75 minutes of vigorous exercise or a combination each week. That’s 30 minutes each day, give or take a couple.
Exercise can also help you maintain a healthy weight. If you’re overweight, your heart works harder to pump blood through the arteries. Even a modest loss of 5 to 10 pounds can lower your blood pressure.
It’s not easy to eat healthy on the road unless you plan ahead. Pack your cooler with fresh meals made with lean cuts of meat and lots of vegetables. Keep fruit and fresh veggies on hand for snacking.
When you do eat fast-food or at a diner, choose grilled or baked fish and chicken over fried. Go for the salad bar and load up on spinach, carrots, tomatoes and cucumbers. Opt for a low-cal salad dressing. Skip the French fries and get broccoli or roasted potatoes.
Drink water. Making sure you are hydrated keeps your hypertension under control. It also benefits every system in your body. Watch your caffeine intake. Limit sugary drinks for your heart’s sake.
When you smoke, it temporarily raises your blood pressure putting stress on your cardiovascular system. Premature deaths caused by smoking are the most preventable death in the United States. It only takes seven days for nicotine to leave your system when you stop smoking. You can deal with the physical aspect of quitting. To deal with the psychological triggers, such as boredom or smoking after dinner, you will need to make a plan to replace smoking with something else. You can do it.
Get enough sleep
Regular, deep sleep plays a part in lowering your blood pressure. Eating healthier and exercise are conducive to sleep, but if you’re struggling with sleep, try blocking out light and sound or investing in a better mattress. Use your downtime to take care of yourself. You deserve it.
Limit your alcohol intake
Even though you may not have many opportunities to drink because of your job, when you’re off-the-clock, you shouldn’t binge on alcohol. One drinking session can increase your blood pressure temporarily, putting unnecessary stress on your heart. Repeated binge drinking is a precursor to hypertension.