If you are among the individuals who has been diagnosed with high blood pressure, then you might be definitely be worried about taking medication to bring those numbers down. It is believed and said that lifestyle plays a major role in treating high blood pressure. If you are successful in controlling high blood pressure through a healthy lifestyle you must avoid, delay or reduce the need of medication you have been taking. Given here are the ten major strategies and lifestyle changes you can make in order to lower down your blood pressure keeping it down to a lower level.
Reducing sodium in your diet:
Even a smaller bit of reduction of sodium in your diet can reduce your blood pressure by 2 to 8mm hg. The effect of sodium intake in terms of blood pressure varies among a different people and groups. In short try and limit sodium to less than 2,300 milligrams a day or less. Reducing a lower sodium intake by 1,500 a day or less is more appropriate for people having greater salt sensitivity including
- Africans Americans
- Anyone who is above the age of 51
- Someone who is diagnosed with blood pressure, diabetes, or chronic kidney diseases.
Listening To Music:
Listening to your favourite song will not just make you feel better but also reduce your blood pressure. In a study published by Netherland Heart Journal found that musicians had lower blood pressure when compared to the non-musicians as their somatosensory nerve activity led them to the benefit of automatic nervous system. So if you are not a musician listening to music alone especially classical will really do well. So lower your blood pressure naturally by listening to your favourite music bringing a change in your lifestyle.
Maintaining a Healthy Weight:
Being overweight can make you two to six times more likely to develop high blood pressure rather than you being in a desirable one. Even a smaller amount of weight loss can make a huge difference helping you prevent and treat high blood pressure at a great ease.
As simple as this sounds, breathing is one of the most effective ways of reducing blood pressure. Slow breathing and meditative practices such as yoga can help in decrease the hormones stress that elevate renin, and kidney enzyme that increases blood pressure. Place one hand on a part of your chest and other hand on the abdomen watching the rise and fall of your breathe. You will get to feel your breathe as it continues to move in your abdomen. This is something that should be repeated seven times in a day, making it a daily habit by doing deep breathing 10 minutes every morning.
Going for power walks:
Hypertensive patients who generally take a walk every day at a brisk pace lowers their blood pressure by almost 8mmhg over 6mmHg. Exercise helps in reducing the heart use oxygen more and more efficiently, so it does not turn out to be as hard as the pumping blood. So get a vigorous cardio workout at least for 30 minutes a day reducing the blood pressure. Also try increasing the speed or the distances so that you can keep up with the challenges you ticker.
Sitting up in the sun:
Sunny days will not just lead a change in your mood but will also help in keeping your blood pressure in check. In a study conducted by Journal of Investigative Dermatology, found exposure of sunlight in every level of nitric oxide in the blood and skin reducing the blood pressure. When exposed to the sunlight then the smaller amount of nitric oxide are transported from the skin to the circulation of lowering blood vessel. This also reduces the risks of getting a heart attack or stroke.
Lowering high blood pressure is as easy having tea more than thrice in a day. In short sipping on not more than one tea can help in reducing high blood pressure. In a study conducted by European Society of Hypertension in Milan found that the ones who avoid tea and coffee had high rates of blood pressure, pulse pressure and the last but not the least heart rate. And those who had tea and coffee most often had the lowest amount of systolic and diastolic blood pressure readings with the lowest blood pressure and heart rate.
Reducing and Managing Stress:
Stress can lead to a huge increase in blood pressure. You will wish to pay specific attention to less down your stress if you are at a high risk of blood pressure due to overweight. Doing a few activities will help you to remain calm when dealing with different kinds of stress. Many of the healthy actions that are good for your blood pressure like eating right and exercising can also counteract stress. Other forms of exercising like meditation or deep breathing can also turn out to be helpful reducing blood pressure. A few more things like a cup of chamomile tea and 10 minutes of thoughtful meditation will help in decreasing stress levels more than reaching out for double espresso.
High blood pressure can turn out to be fatal, so it does become important to know your blood pressure reading and what can be done in order to get things control. So listen to your doctor and read the sound medical information that is advised by them, and see how you can continue acting on them in order to live a healthy and better life.
Michael is the Marketing Manager at Ampliz, specializing in email and marketing database management software, editing blogs, case studies, and guides. He tries to make the world just a bit more pleasant enough by working on strategies that would help them prevent and eliminate spam in terms of email marketing.