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10 Methods to Regulate High Blood Pressure without Medication


You can decrease your blood pressure and risk of heart disease by creating these 10 lifestyle variations


You may be worried about medication to bring down your number if you have been diagnosed with high blood pressure.
 
The way you treat high blood pressure plays a significant part. With healthy lifestyles, you can prevent, delay, or decrease the need for medicine if you effectively regulate your blood pressure.

There are 10 modifications in your lifestyle to decrease and maintain blood pressure.



    1.      Lose additional pounds and look at your waistline

    As weight rises, blood pressure often rises. Being overweight can also trigger breathing disruption while you are sleeping (sleep apnea), which increases your blood pressure further.

    For managing blood pressure, weight loss is one of the most effective lifestyle modifications. 
    Even a tiny loss of weight can assist to decrease blood pressure if you are overweight or obese. 
    In specific, you can reduce your blood pressure by about 1 millimeter, with every kilogram of weight (around 2,2 pounds) you lose, of mercury (mm Hg).

    In addition to pouring pounds, you should usually also keep an eye on your waistline in addition to shedding pounds. 
    Too much weight can put you at a higher risk of high blood pressure.

    Generally:
    ·       Men are at danger if their measurement of the waist exceeds 40 inches (102 centimeters).
    ·       Women are at risk if the size of the waist is greater than 89 centimeters (35 inches).

    These numbers vary from ethnic to ethnic. 
    Ask your doctor for the proper measurement of your waist.

    2.    Periodic exercise

    If you have elevated blood pressure, regular physical activity like 150 minutes a week or about 30 minutes most days of the week can reduce your blood pressure by about 5 to 8 mm Hg.
     It is essential to be consistent because your blood pressure may rise again if you stop exercising.
    Exercise can assist prevent hypertension if your blood pressure is high. 
    Regular physical training can reduce your blood pressure to a safer rate if you already have elevated blood pressure.

    Aerobic activity, including walking, jogging, biking, swimming or dancing, may help you to decrease your blood pressure.
    You can also practice high-intensity interval training which allows for short intense activity explosions alternating with successive slight recovery periods.

    Training in strength can also assist in lowering blood pressure. 
    Aim to include exercises for strength training at least two days a week. 
    Talk about developing an exercise program with your doctor.

    3.    Eat a good diet


    If you have high blood pressure, eating a diet wealthy in whole grains, fruits, vegetables and low-fat dairy products and skimping on saturated fat and cholesterol can reduce your blood pressure by up to 11 mm Hg.
     The dietary method to stop hypertension (DASH) diet is known as this eating plan.

    Changing your eating habits is not simple, but you can embrace a proper diet with these tips:

    Maintain a diary for meals

    You can shed surprising light on your real eating practices by writing down what you eat, even for just a week. 
    Check what you are eating, how much, when and why.

    Consider boosting potassium

    Sodium impacts on blood pressure may be reduced by potassium. Food, like fruits and vegetables instead of supplements, is the best source of potassium.
    Discuss the amount of potassium which's best for you with your doctor.

    Be an intelligent shopper

    When shopping, read food labels and stick to your healthy eating plan when dining out as well.

    4.    Reduce sodium in your diet


    Small sodium reductions can enhance your heart health even if you have elevated blood pressure and decrease the blood pressure by about 5 to 6 mm Hg.

    Sodium consumption has a different impact on the blood pressure between groups.
     Limit sodium generally to 2,300 mg per day or less. But a reduced amount of sodium- 1,500 mg or less daily - is optimal for most adults.

    Consider the following tips to reduce sodium in your diet:


    •    Read food labels for decreasing sodium in your diet. Choose low-sodium options for the foods and drinks you usually purchase if possible.



    •     Eat fewer foods that have been processed. Naturally, food contains only a tiny quantity of sodium. During processing, most sodium is added.



    •       Do not add salt. Only one level of salt teaspoon has sodium of 2300 mg. Apply herbs or spices to add taste to your food.



    •     Simplify it. If you don't feel that you can decrease sodium suddenly drastically in your diet, cut it down gradually. Over moment, your palate will adjust.
    Lady doctor treating a heart patient at her clinic for high blood pressure

     

    5.    Limit your drinking alcohol

    For your health, alcohol can be good and bad. You can reduce blood pressure by approximately 4 mm Hg if you drink alcohol in moderation. 
    Usually one day for females or two a day for males. Individual drink is 12 oz of beer, 5 oz of wine or 1.5 oz of 80 oz of beverage.

    But if you drink too much alcohol, that protective impact is lost.

    Alcohol consumption over moderated quantities may indeed increase blood pressure by a few points. 
    The efficacy of blood pressure medicines may also be reduced.

    6.    Keep away from smoking

     Your blood pressure will increase for many minutes when you complete each cigarette you smoke. 
    Stop smoking helps normalize your blood pressure. 
    Quitting smoking can lower your heart disease risk and enhance your general health. 
    Those who stop smoking can live longer than those who never stop smoking.

    7.    Cut the caffeine back

    There is still discussion of the role of caffeine in blood pressure. In individuals who rarely consume caffeine, blood pressure can rise up to 10 mm Hg. 
    However, individuals who frequently drink coffee may have little or no impact on blood pressure.

    Although caffeine does not have clear long-term impacts on blood pressure, blood pressure can improve moderately.

    Check your blood pressure to see if caffeine improves your blood pressure within 30 minutes after eating a caffeinated beverage.
    You may be susceptible to caffeine that increases blood pressure if your blood pressure increases by 5 to 10 mm Hg. 
    Talk to your physician about the effects of caffeine on blood pressure.

    8.    Reduce the stress you have

    High blood pressure can lead to chronic stress. For determining the effects of chronic stress on blood pressure, more study is required.
    If you react to stress by eating bad food, drinking alcohol, or smoking, occasional stress can also lead to high blood pressure.

    Take some time to think about what makes you feel stressed, like job, family, finance, or disease. 
    Consider how to eliminate or reduce stress once you know what causes your stress.

    If all of your stressors can not be eliminated, you can at least healthily deal with them. Try to:

    ·       Change your desires

        Plan your day, for instance, and concentrate on your priorities. Avoid attempting too much and learning to say no. 
      Understand that there are certain things that you cannot alter or regulate, but you can concentrate on how you can respond to them.

    ·       Focus on issues that you can manage and plan to solve

       Try to talk to your manager if you have a problem at work. 
       If you have a child or spouse conflict, take actions to resolve it.

    ·       Avoid causes of stress

       Whenever possible, try to prevent triggers. 
       For instance, if rush-hour traffic on the manner to work creates stress, attempt to leave sooner in the morning or take public transport. 
       If feasible, avoid individuals who cause anxiety for you.

    ·       Relax and do things that you appreciate

        Take time to sit still and breathe profoundly every day.
       Make time in your timetable for pleasant tasks or hobbies, such as walking, cooking, or volunteering.

    ·       Practice thankfulness

       It can assist in decreasing your stress by expressing appreciation to others.

    9.    Check your blood pressure at home and frequently see your doctor


    Home tracking can assist you in maintaining blood pressure tabs, make sure your lifestyle changes work, and alert you and your doctor to future problems in your health. 
    Monitors for blood pressure are widely available without a prescription.
    Talk about home tracking with your doctor before you start.

    Another key to regulating your blood pressure is regular visits with your doctor.
     Check with your doctor how often you need to check it if your blood pressure is well-controlled.

    Your doctor may suggest that you check it daily or less frequently. You may suggest that you monitor your blood pressure two weeks after your changes in your treatment and one week before your next visit if you make any modification to your medication or other treatments.

    10. Get encouragement

    Family and friends who support you can assist enhance your health. They may advise you to take care of yourself, bring you to the doctor's office, or embark with you on an exercise program to maintain your blood pressure low.

    Consider joining a support group if you discover that you need support beyond your family and friends. This can bring you into contact with individuals who can give you an emotional or morale boost and offer practical tips to deal with your situation.



    Author's Bio

    Doctor Shawna Reason, Virologist
    Dr. Shawna Reason
    Name: Shawna Reason

    Education: MBBS, MD

    Occupation: Medical Doctor / Virologist 

    Specialization: Medical Science, Micro Biology / Virology, Natural Treatment

    Experience: 15 Years as a Medical Practitioner

    About Me | Linkedin | Quora Profile | Medium Profile | Twitter


    Note: This article is not a medical advice but is based on prevalent medical media  information. Consult an authorized doctor for decisions.

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