Blood pressure is like trust. It’s silent, vital to good health and if abused, it can be deadly.Frank K Sonnenberg
High blood pressure or hypertension is a silent killer. It is a major condition that can lead to heart problems and stroke. Ideally, Blood Pressure should be lower than 120/80.
Reasons responsible for High Blood Pressure
Eating too much salt, being overweight, sedentary lifestyle or even taking certain medications can cause high blood pressure as a side effect.
One in 5 Young adults in India have high blood pressure and one in 3 young adults have high blood pressure in the USA.
Even I have faced blood pressure issues. It all started when I began experiencing severe headaches. Initially, I thought that the headache must be due to acidity, so I took fruit salts like ENO but they didn’t seem to work. I went to a nearby clinic to get a check-up. The doctor took my blood pressure as a routine check and it was 145/90. The doctor prescribed some drugs that would help lower my Blood Pressure. I knew that once I start with the medication, I’ll be dependant on them. I consulted my father, who even at the age of 72 is fine and dandy. He gave me a few methods on how to control high blood pressure which I want to share with you.
Ways to lower high blood pressure levels
- Increase activity and exercise more
Increasing activity also increases our heart and breathing rates. Over time our heart gets stronger and pumps with less effort. 40 minutes moderate to vigorous physical activity sessions 3 to 4 times per week is required. You don’t have to run a marathon. We can increase our activity in the following ways:
- Using the stairs instead of a lift where possible
- Walking to nearby places instead of driving
- Doing household chores
- 10000 steps per day is required.
- Lose weight
Try to lose weight if you’re overweight. Cut back on sugar and refined carbohydrates.
- Eat more potassium and less sodium
Increase your potassium consumption and slicing returned on salt additionally decrease your blood pressure. Potassium lessens the impact of salt on your system.
Diets wealthy in potassium can be dangerous to the kidney, so communicate with your health practitioner earlier than growing potassium consumption. Foods certainly excessive in potassium are:
- Eat less or no processed food
These foods have extra salt so avoid eating them. Eat home-cooked food.
- Stop smoking
Smoking causes an immediate but temporary increase in blood pressure and increase in heart rate. Later on, it causes high blood pressure.
- Mid-day Naps According to cardiologist Dr. Manolis Kallistratos from Greece 30 to 50 minutes mid-day nap lowers your blood pressure to 5mm hg. Friends do not feel guilty if you sleep for 50 minutes in the afternoon.
- Reduce stress
We are residing in a disturbing era. Workplace and own circle of relatives needs at the moment are contributing to the pressure. But we should discover approaches to de-pressure ourselves that are crucial for our fitness and blood pressure. Read a book, watch a comedy show, concentrate to tune, or simply dance. This will assist reduces pressure.
- Yoga and meditation
Yoga and meditation are very helpful in reducing stress. Yoga comprises of breathing control, posture which is very effective in reducing stress and blood pressure.
If your blood pressure is high put your feet in a bucket half-filled with lukewarm water. After 5 minutes you will be amazed to see that Blood Pressure comes to normal.
- Lastly, take prescription medication
If your blood pressure is very high or doesn’t decrease even on making these lifestyle changes, take prescribed drugs. Drugs have side effects so lifestyle modifications are the cornerstone for treatment of high blood pressure.
So readers, what are you waiting for? Start becoming active from now. If I can lower my blood pressure you can also. We just need to chalk out a plan and follow it meticulously.
This article is only for informative purposes. This article is not intended to be a medical advise and it is not a substitute for professional medical advice. Please consult your doctor for your medical concerns. Please follow any tip given in this article only after consulting your doctor.
Hope you will like this post. Please give feedback. Follow my blog. If you like this post share it. Feel free to contact me. Have you ever tried to control your high blood pressure without medication? Share your views in the comments section.