Getting diagnosed with high blood pressure can be quite scary. It is a serious disorder, which can even lead to heart disease if you aren’t careful. Having to take blood pressure medications every day can also feel overwhelming. Not just to remember to take them, but they can have some side effects.
However, before you worry any more, you should know that you can control this! Your lifestyle plays a vital role in the regulation of your blood pressure. With a healthy and proper lifestyle, you can reduce, delay, or even avoid the use of medications.
So, before we start stressing about how scary it can be (which won’t help), I am going to tell you how you can keep your blood pressure under control. Let’s get to the learning!
Reduce stress from your life
Stress is one of the most common reasons for increased blood pressure. When you are under stress, your body releases a surge of hormones, which can increase your heart rate and narrow your blood vessels, leading to higher blood pressure. I know, if it were that easy none of us would be stressed. But if you’re prone to high blood pressure, or you suffer from it, it can be crucial.
Stress has many other disadvantages for your physical and mental health. Reducing stress will help improve your overall wellbeing! One of the best ways to do so is massage therapy. Studies have shown that massages can be beneficial in countering stress; it can trigger the release of anti-stress hormones like dopamine, which is also known as the pressure hormone. Here are 10 more ways to destress.
If you want to use massage to decrease day to day stress, but can’t exactly afford to head to the spa every time you’re stressed (let’s be real), you should consider investing in a massage chair.
A common complaint from many senior patients is that they can’t reset their massage chairs. Well, it is effortless, and most massage chairs these days are quite self-intuitive.
If you have elevated blood pressure levels, regular exercise can be quite advantageous for you, as it can bring your blood levels down to a safer level. Exercise can also improve your cardiovascular health, decreasing the risk of heart diseases. That’s what I call a win-win situation.
You should have a target of at least 150 minutes of exercise every week, that is, a 30-minute session, five days a week. You can make your workouts more intense if you want to lose weight as well; however, 150 minutes a week are good enough for an average person. Here are a few simple ways to move more during your day.
Adopt a healthier diet
Diet has a very significant impact on your blood pressure. You should adopt a diet plan that incorporates a healthy amount of fruits, vegetables, whole grains, and low-fat products. In contrast, items with saturated fats and high levels of cholesterol need to be avoided. We all know what’s best to eat, now let’s actually do it! It’s good to learn more about a balanced diet. Read more here!
Most important of all, you need to decrease the amount of sodium from your diet. The best way to make a diet plan that is suited for your specific needs is to consult a qualified nutritionist.
Smoking is a nasty habit that can ruin your body from the inside. Apart from increasing the risk of various other diseases, smoking increases your blood pressure. Not just while smoking, but the effects will stay around your body for much longer. If you quit smoking, your heart and overall health will be improved significantly, which will help in the prevention of high blood pressures. Basically, your whole body will thank you!
Drink in moderation
Alcohol, that is.
Alcohol, when consumed in moderation, can reduce your blood pressure, and it isn’t that harmful to your liver either- so no need to cut out your weekend Aperol spritz. However, if you drink a lot, this protective effect is lost, and it can be seriously damaging.
In my opinion, you should try and eliminate drinking if you want all the other natural treatments you are performing to work optimally.
To sum it all up, getting diagnosed with high blood pressure can be quite alarming. However, if you follow the tips mentioned in this post and take care of yourself, you can easily keep your blood pressure under control. All these tips will also positively affect many other body functions. So let’s all improve our blood pressure, and overall wellbeing!