What are effective ways to manage your blood pressure without any medications?
Seven lifestyle changes that will bring down your blood pressure.
Hypertension, a condition explained as having elevated arterial pressure, is a serious health condition, and one of the leading causes of death around the world. Certain people describe it as a silent killer. This is because several persons with this health condition are often unaware, as there are no indications of the disease. It could be detected only when a person’s blood pressure (BP) is measured. Hypertensive patients are often at risk of having several other health complications like stroke, heart disease, etc.
Often, people diagnosed with hypertension or high BP result in medications to keep their blood pressure low. Many of them are not aware of the various lifestyle changes that can lower high BP without any intake of medicines. Here are a few ways to manage your blood pressure effectively without any drugs.
- Regular Exercises:
Several studies have linked exercising and reduced blood pressure. Scientists have discovered that people who exercise regularly often have a reduced BP by about 5 to 8 mmHg. When you exercise, your heart and breathing rates increases. This makes your heart stronger, and thus, it pumps blood into the circulation with ease. As a result, there is less pressure on your arterial vessels, and eventually, your BP reduces. Aerobic exercises such as cycling, walking, jogging, etc., for about 30 minutes every day can help manage your BP. - Weight Loss:
Obesity is one of the leading causes of hypertension or elevated blood pressure and other heart complications. One of the ways it leads to hypertension is that it causes sleep apnea. Sleep apnea can elevate your BP. In obese persons, there are increased sympathetic activities, increased resistance to insulin and leptin, and continuous stimulation of the Renin-Angiotensin-Aldosterone System (RAAS). This leads to an increase in the reabsorption of sodium, and thus, high blood pressure. Thus, if you are overweight, you need to lose a few pounds. This will help lower your BP and the risk of other health complications. - Reduce your sodium intake:
You can lower your sodium consumption by eating less processed meals, avoiding salt intake, and eating vegetables, fruits, grains, fish, and so on. Most processed foods have a high salt content, which is harmful to hypertensive patients. You should check out food labels and choose low-sodium alternatives to the kinds of food you consume. - Quit Smoking:
People who do not smoke often live longer and healthier than those who do. Generally, smoking is harmful to your overall health and can even raise your BP. Certain chemical substances in tobacco can affect your vascular vessels, inflame, and narrow them. This eventually leads to hypertension. - Cut down stress:
Reducing excess stress is beneficial for your total wellbeing and your blood pressure. It would help if you tried to eliminate things that make you feel stressed. Relax more and do the things that make you calm and you enjoy. Also, if possible, you should avoid people or things that can trigger stress in you. - Get good rest and sleep:
There is a higher risk of hypertension in middle-aged people who do not sleep well. Your blood pressure lowers when you sleep. If you deprive yourself of adequate sleep, you can have an elevated BP. It would be best if you tried to have a regular sleeping schedule and stick to it. - Reduce your consumption of alcohol:
Alcohol, when consumed in moderation, can be beneficial and can lower your BP. Its beneficial effect is lost when you take it in excess. Then, it can shoot up your BP figures. It is advised that you avoid excessive intake of alcohol to manage your BP effectively.
You can manage your BP efficiently, even without taking any BP-lowering medications. This can be achieved when you maintain a healthy lifestyle. These lifestyle changes will help you manage your BP and also live healthier.
