Managing Your Blood Pressure Without Medication
Managing your blood pressure is one of the most important steps you can take to monitor your health. You don’t have to put too many efforts into it because small improvements to your lifestyle can help. These lifestyle changes play an important role when it comes to treating your high blood pressure. This will help you avoid, delay or reduce how much you will need blood pressure medications later.
These changes can help you lower your blood pressure and keep it down.
1. Lose Some Extra Pounds
This study here proves that an increase in your weight will cause an increase in your blood pressure. Excess body fat can also result in disrupted breathing during sleep (sleep apnea), which raises your blood pressure even further.
Losing weight is a very effective lifestyle change when it comes to controlling blood pressure. Even if all you achieve is losing a small amount of weight, it will help reduce your blood pressure if you are overweight or obese.
Apart from generally losing weight, you should focus more on your waistline. Carrying too much fat around your waist may increase your vulnerability to high blood pressure.
2. Exercise Regularly
Exercise is a drug-free method of reducing high blood pressure. I struggled with finding the best kind of exercise for myself in the past. But exercising doesn’t have to be complicated. Just be a little more active. You need the regular exercise of 150 minutes a week, which is about 30 minutes a day.
This can reduce your blood pressure by 5 to 8 mm Hg if it is high. It’s important that you are consistent with exercising; your blood pressure may rise again if you stop. Try aerobic exercises such as walking, swimming, jogging, cycling or dancing.
Try high-intensity interval training and strength training may also reduce blood pressure. Consult your health care provider about developing an exercise program.
3. Eat Smart
The kind of food we eat influences the state of our health and your blood pressure level in many ways. From what I have learned so far, I will advise you try to find low-fat, low-sodium substituted that also taste great.
I mentioned great taste because it is still important for you to feel good about what you eat. Studies have shown that the emotional association with food intake affect our body system as well. Eating diets that are rich in vegetables, fruits, and whole grains.
Go for low-fat dairy products. Keep a food diary, be smarter with your choices when you go for shopping and consider boosting potassium because they cab reduce the effect of sodium on your blood pressure.
For instance, the potassium found in bananas and carrots is nature’s best medicine for your heart. Also, try as much as possible to eat unprocessed natural food, which means you should avoid processed foods or reduce them if you must take them.
4. Reduce Sodium In Your Diet
Reducing the sodium in your diet can reduce blood pressure by 5 to 6 mm Hg and improve your overall heart health. Read food labels, reduce your salt intake, use herbs or spices as flavors to your food and gradually reduce sodium in your diet if you can’t eliminate it at once.
5. Kick The Habit
Most time, this is caused by stress. A lot of people respond to stress by smoking, eating unhealthy foods or drinking alcohol. Try as much as possible to minimize your alcohol and cigarette intake.
This study reveals the connection between smoking and high blood pressure. Every cigarette you smoke has a way of increasing your blood pressure every time you do it. Quit smoking to reduce your risk of heart disease.
Alcohol can both be bad and good for your health. Drinking alcohol or red wine in moderation can contribute positively to your health. However, drinking excess alcohol can impact your blood pressure because it can reduce the effectiveness of your medications for blood pressure.
6. Reduce Your Stress
We all suffer from one form of stress or the other. Stress has become a normal part of life and everyone has got a share of it. However, chronic stress can result in high blood pressure or make it worse.
Examine your life and pay attention to whatever causes you to be stress such as finances, illness, family or work and consider how you can reduce or manage the stress.
It may not be that easy to get rid of your sensors, but one healthier way to cope with them is by changing your expectations, avoid major stress triggers and focus more on the things you can control and stick to your plans to solve them.
Don’t forget to practice gratitude and relax by doing things you enjoy like yoga, gardening, walking or playing games
7. Monitor Your Blood Pressure At Home
It took me a while to get into this. Monitoring your blood pressure at home on a regular basis provides you and your doctor with the information to best manage your blood pressure.
You can keep tabs on your the levels of your blood pressure by monitoring it at home. Be sure your lifestyle changes are effective enough to let you and your doctor become aware of any potential health complications.
I have found it very helpful in keeping things in balance. There are many options of devices you can use now to monitor your blood pressure. A Wrist Blood Pressure Monitor is just one of the examples.
You don’t need a prescription with blood pressure monitors and they are available widely but You just have to consult with your doctor first before getting one.
8. Get Support
Supportive friends and family can help improve your health. They get to encourage you to honor doctor’s appointments or drive you there and even motivate you to take care of yourself.
If you need a support group beyond your friends and family, you can consider joining a support group, online or offline, you will meet people that give you morale and emotional boost or practical tips that will help you cope with your condition.
Warning: It is recommended that persons with severe hypertension, severe diabetes or severe arteriosclerosis consult their physician prior to measuring blood pressure at the wrist.