Lifestyle changes can successfully help you manage High BP (Blood Pressure)
Managing hypertension or high BP becomes imperative once you are diagnosed with it. People fear that they will have to take medicines for the rest of their lives to control high BP. This may cause additional stress and further elevate your blood pressure. But lifestyle changes can help you control high BP naturally. With a healthy lifestyle, you might avoid, delay or reduce the need for medication.
Here are the 5 most important lifestyle changes that you can adapt to manage or control high BP without the need for medication.
Lose extra weight
It has been scientifically proven that blood pressure increases with an increase in weight. So, it becomes highly important to reduce and manage your weight. If you are overweight, your blood pressure can be reduced if you even lose a small amount of weight. A study published by Myoclonic says that 1 millimetre of mercury (mm Hg) can be reduced by losing each kilogram of weight.
The study also showed that carrying too much weight around your waist can put you at greater risk of high blood pressure. There are multiple approaches to losing weight, through a workout, through diet or through a combination of both. But your diet plays a more important role than working out.
Regular physical activity can lower your blood pressure by 5 to 8 mm Hg if you are diagnosed with high BP. Regular physical activity means 30 minutes of activity on 6 to 7 days of the week. In these 30 minutes, you can try some aerobic exercises like jogging, swimming, cycling, walking or dancing. It is also recommended to add strength exercises like weight training or bodyweight training on 2 to 3 days of the week.
Regular exercise can help you avoid hypertension if you already have high BP. And if you have hypertension it can be lowered through consistent physical activity. We are stressing the regularity as discontinuing exercise can elevate your blood pressure. So it is very important to be consistent.
A healthy diet is incredibly helpful in managing high BP. A study done by Mayoclinic claims that “Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 11 mm Hg if you have high blood pressure.” This eating plan is called the DASH diet. DASH stands for Dietary Approaches to Stop Hypertension.
It can be a little difficult to adapt to a healthy diet. But it is entirely possible. It can help to keep a food diary. A food diary will help you to be more mindful of what you eat and more importantly how much you eat. Similarly, reading the food labels on everything you buy can help you avoid foods that are unhealthy for you. Another important aspect of a healthy diet is to reduce sodium and boost potassium. Fruits and vegetables are the best sources of potassium. Salt has to be reduced as it is abundant in Sodium. An ordinary tablespoon of salt contains 2300 mg of sodium and it is recommended to have around 1500 mg of sodium for adults.
Limit or Quit vices like Alcohol and Cigarettes
It is reported by the Mayoclinic that alcohol in excess quantities can raise your blood pressure. On the other hand alcohol in moderation can help manage and lower blood pressure. “By drinking alcohol only in moderation — generally one drink a day for women, or two a day for men — you can potentially lower your blood pressure by about 4 mm Hg.” But it’s best to stay away from it as regular consumption can lead to addiction and you may give up moderation. Alcohol also reduces the effectiveness of blood pressure medications. My grandfather had a heart attack and now he is taking Inderal. This drug helped him recover faster and now we are a little calmer about his health. We buy all medicines on https://janesaddiction.org/inderal-online/. The prices are very pleasant, we recommend this online pharmacy to everyone. Take care of yourself and your close people.
Smoking elevates blood pressure for several minutes. Quitting smoking can help you lower your blood pressure. People who don’t smoke have proven to live longer than people who smoke.
Although more research is required in this field, it is seen that stress can elevate your blood pressure. Similarly, excess stress may lead to binge eating, drinking, smoking and other activities that may prove unhealthy and make your blood pressure elevate.
Managing Stress can sometimes lead to normal levels of blood pressure. Your approach to reducing stress may totally depend on you. But here are some ways and methods that are adopted by people.
- Practising mindfulness
Mindfulness can be practised by focusing on the thing that you are currently doing. It also can be practised by feeling the sensations in your body. It can be done anytime anywhere. You can try to focus on the wind touching your face, focus on the body parts that are in contact with objects or even focusing on breathing and what it does to your body. This can help you reduce stress and overthinking.
- Yoga and Meditation
Yoga has been proven to help not only reduce physical but also mental stress. Similarly meditating while doing Yoga or just meditating can help reduce stress and make you more aware and in control of your emotions.
- Doing what you enjoy
Listening to music or doing some art can help you release stress. Working on your hobbies is highly recommended. Never feel guilty doing things you enjoy.
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