In today’s circumstances like with work pressure, fast lifestyle, more or less many of us are victims of high blood pressure or in other terms hypertension. Many of us are worried about managing high blood pressure. Although all of us are accustomed to the term high blood pressure, not everyone knows what that means medically. In a simple explanation, it is the pressure or force at which blood is pumped from the heart into our arteries. Normal blood pressure for an adult is less than or equal to 120/80 mm Hg. Anything equal to or above 130/80 mm Hg is considered high blood pressure.
What happens when our blood pressure is elevated? It causes blood to move through the arteries more forcefully creating pressure. This puts increased pressure on the delicate tissues in the arteries and damages the blood vessels. As per the American College of Cardiology half of American adults are affected with high blood pressure or hypertension. High blood pressure is a silent killer which doesn’t create any symptoms prior instead causes significant damage to the heart. Since you will not have visible symptoms you will be unaware of the fact that you have high blood pressure.
When left untreated, high blood pressure can lead to serious health complications, including stroke, heart attack, and kidney damage. Regular visits to your doctor can help you monitor and control your blood pressure. But apart from the medical treatment, we can also try our own to control blood pressure levels in the following ways.
10 ways managing high blood pressure using natural ways
1.Live an active lifestyle
Doctors always advise for an active lifestyle. It is required for a healthy body and mind, both physical and mental strength and balance. Daily exercising 30 to 60 minutes is an important part of healthy living. It decreases your risk of diabetes and other types of heart disease. If you are confused about which exercise is good for you take advice from your doctor for a safe exercise routine. If you are inactive for a while, start out slowly, then gradually pick up the pace and frequency of your workouts. Not necessarily you need to go to a gym. You can take it outside too with hiking, jogging, swimming or simply walking. It effectively helps managing high blood pressure.
2. Follow DASH diet
Hypertension can be controlled with a proper diet which is medically known as the Dietary Approaches to Stop Hypertension or DASH diet. It has been noticed that with the DASH diet blood pressure can be reduced as much as 11 mm Hg systolic. The DASH diet consists of:
- eating fruits, vegetables, and whole grains
- eating low-fat dairy products, lean meats, fish, and nuts
- eliminating foods that are high in saturated fats, such as processed foods, full-fat dairy products, and fatty meats
It also helps to cut back on desserts and sweetened beverages, such as soda and juice.
3.Limit your sodium intake
Study shows sodium has a significant effect in elevating blood pressure level. This is because in some cases when we eat too much salt our body starts to retain fluid that increases blood pressure levels sharply. Hence, the AHA recommends limiting your sodium intake to between 1,500 milligrams (mg) and 2,300 mg per day which is equal to half a teaspoon of table salt. Ideally, you should not add sodium to your diet instead add herbs and spices to add flavor. Here it is important to mention that processed foods also tend to be loaded with sodium. So, it is advisable to read food labels before consuming them and choose low-sodium alternatives when possible.
4.Shed body weight
Weight and blood pressure go hand in hand. It is measured that losing just 4.5 kilograms helps to lower blood pressure. Not only bodyweight, but you must also be careful about your waistline which has a critical role in controlling blood pressure levels. The extra fat around your waist, called visceral fat, is troublesome. It tends to surround various organs in the abdomen. This can lead to serious health problems, including high blood pressure. The ideal waistline for men and women is 40 inches and less than 35 inches for managing high blood pressure in a natural way.
5.Avoid Nicotine addiction
Do you know when you smoke it temporarily raises blood pressure for several minutes after you finish? So, not to mention, if you’re a heavy smoker, your blood pressure can stay elevated for extended periods of time. People with high blood pressure who smoke are at greater risk for developing dangerously high blood pressure causing a heart attack, and stroke. Even passive smoking can put you at increased risk for high blood pressure and heart disease. Aside from providing numerous other health benefits, quitting smoking can help your blood pressure return to normal.
6. Limit alcohol
Drinking a glass of red wine with your dinner is perfectly fine. It might even offer heart-health benefits when done in moderation. But drinking excessive amounts of alcohol can lead to lots of health issues, including high blood pressure. Excessive drinking can also reduce the effectiveness of certain blood pressure medications. What does drinking in moderation mean? The AHA recommends that men limit their consumption to two alcoholic drinks per day. Women should limit their intake to one alcoholic drink per day.
7. Reduce Stress
Expectations are everywhere in today’s fast-paced world. Be it your workplace or home that results in increasing demands. So, although we often advise others to relax it is really hard to slow down and relax. But sometimes it’s important to step away from your daily responsibilities so you can ease your stress. Stress is a silent killer that along with many other ailments temporarily raises your blood pressure. Too much of it can keep your pressure up for extended periods of time. So, better to identify what triggers your stress. Is it your job, relationship, or finances? Once you know the source of your stress, you can try to find ways to fix the problem. You can also take steps to relieve your stress in a healthy way. Try taking a few deep breaths, meditating, or practicing yoga for managing high blood pressure.
Related post – 14 Effective Ways to relieve stress
8. Cut back on caffeine
It is still a debatable point whether caffeine can cause high blood pressure. Sometimes, caffeine can raise blood pressure up to 10 mm Hg in people who rarely consume it. But people who drink coffee regularly may experience little or no effect on their blood pressure. Although the long-term effects of caffeine on blood pressure aren’t clear, it’s possible blood pressure may slightly increase.
To see if caffeine raises your blood pressure, check your pressure within 30 minutes of drinking a caffeinated beverage. If your blood pressure increases by 5 to 10 mm Hg, you may be sensitive to the blood pressure-raising effects of caffeine. Talk to your doctor about the effects of caffeine on your blood pressure.
9. Monitor your blood pressure at home and see your doctor regularly
The simplest way to keep a watch on your blood pressure level is using home monitoring with blood pressure measurement machines. You can buy one without a doctor’s prescription and alert you. Later by making certain lifestyle changes or doctor’s advice you can take care of yourself.
Regular visits with your doctor are also key to controlling your blood pressure. If your blood pressure is well-controlled, check with your doctor about how often you need to check it. Your doctor may suggest checking it daily or less often. If you’re making any changes in your medications or other treatments, your doctor may recommend you check your blood pressure starting two weeks after treatment changes and a week before your next appointment.
10. Get support
Supportive family and friends often leverage stress relief. They encourage you to take care of yourself, drive you to the doctor’s office or embark on an exercise program with you to keep your blood pressure low.
If you find you need support beyond your family and friends, consider joining a support group. This may put you in touch with people who can give you an emotional or morale boost and who can offer practical tips to cope with your condition.