10 Helpful Ways To Control High Blood Pressure Without Medication
WHAT IS HIGH BLOOD PRESSURE?
High blood pressure, or hypertension, occurs when your blood pressure increases to unhealthy levels. Your blood pressure measurement takes into account how much blood is passing through your blood vessels and the amount of resistance the blood meets while the heart is pumping.
Hypertension typically develops over the course of several years. Usually, you don’t notice any symptoms. But even without symptoms, high blood pressure can cause damage to your blood vessels and organs, especially the brain, heart, eyes, and kidneys.
What factors contribute to high blood pressure?
Hypertension is divided into two categories.
Each type has its own reason for existing.
Primary hypertension :
Primary hypertension is also called essential hypertension. This kind of hypertension develops over time with no identifiable cause. Most people have this type of high blood pressure.
Genes: Some persons are vulnerable to hypertension due to their genetic makeup.
This could be due to inherited genetic abnormalities or gene mutations from your parents.
Physical changes: If something in your body changes, you can start having problems all over.
One of these issues could be high blood pressure.
Changes in kidney function related to age, for example, are thought to alter the body’s normal salt and fluid balance.
Your blood pressure may rise as a result of this alteration.
Secondary hypertension often occurs quickly and can become more severe than primary hypertension. Several conditions that may cause secondary hypertension include:
Treatment for hypertension includes both prescription medication and healthy lifestyle changes. If the condition isn’t treated, it could lead to health issues, including heart attack and stroke, but for the sake of this article, emphasis is going to be laid on important lifestyle changes that can help lower your blood pressure without medications. Here are 10 lifestyle changes you can make to lower your blood pressure and keep it down.
10. Keep a close eye on your blood pressure at home and see your doctor on a frequent basis.
Home monitoring can assist you in keeping track of your blood pressure, ensuring that your lifestyle modifications are working, and alerting you and your doctor to potential health issues.
Blood pressure monitors are commonly available and require no prescription.
Before you start, talk to your doctor about home monitoring. It’s also important to see your doctor on a regular basis if you want to keep your blood pressure under control.
If your blood pressure is under control, ask your doctor how often you should have it checked.
Your doctor may advise you to check it daily or less frequently.
If you’re changing your meds or other treatments, let your doctor know.
9. Seek assistance.
Family and friends who are supportive can help you improve your health. They may motivate you to take care of yourself, drive you to the doctor, or join you in an exercise program to help you maintain healthy blood pressure.
8. Relax and unwind.
High blood pressure may be exacerbated by chronic stress. o determine the impact of persistent stress on blood pressure, more research is needed. If you react to stress by eating unhealthy foods, consuming alcohol, or smoking, it can contribute to high blood pressure. Take some time to consider what makes you stressed, such as work, family, finances, or illness. Consider how you can eliminate or lessen stress once you know what’s generating it.
7. Caffeine consumption should be reduced.
The impact of caffeine on blood pressure is currently being disputed.
Caffeine can elevate blood pressure by up to ten millimeters of mercury in persons who use it seldom.
Coffee drinkers, on the other hand, may have little or no influence on their blood pressure. Although the long-term effects of caffeine on blood pressure are unknown, blood pressure may increase modestly.
6. Give up smoking.
For many minutes after you finish smoking a cigarette, your blood pressure rises.
Smoking cessation aids in the restoration of normal blood pressure.
Quitting smoking can help you live a healthier life by lowering your risk of heart disease and improving your overall health
5. Reduce the amount of alcohol you consume.
Alcohol has both positive and negative health effects. You can potentially lower your blood pressure by 4 mm Hg by drinking alcohol in moderation – one drink per day for women, two drinks per day for males.
12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor equals one drink. However, if you consume too much alcohol, this protective effect is eliminated. Drinking more than modest amounts of alcohol can cause a significant increase in blood pressure.
It can also make blood pressure drugs less effective.
4.Consume less sodium in your diet.
If you have high blood pressure, even a minor reduction in salt in your diet can enhance your heart health and lower your blood pressure by 5 to 6 mm Hg.
3.Maintain a balanced diet.
If you have high blood pressure, eating a diet rich in whole grains, fruits, vegetables, and low-fat dairy products while avoiding saturated fat and cholesterol can drop your blood pressure by up to 11 mm Hg.
Dietary Approaches to Stop Hypertension (DASH) is the name of this eating strategy.
2. Exercise regularly If you have high blood pressure, regular physical exercise — such as 150 minutes per week or around 30 minutes most days of the week — can drop it by 5 to 8 mm Hg.
It’s critical to maintain consistency because stopping exercise can cause your blood pressure to rise again.
Exercise can assist you to avoid developing hypertension if your blood pressure is high.
If you already have hypertension, regular exercise can help you lower your blood pressure to more manageable levels.
1. Lose weight and keep an eye on your waistline. As people gain weight, their blood pressure often rises.
Being overweight can also induce sleep apnea, which elevates your blood pressure even more. One of the most beneficial lifestyle adjustments for managing blood pressure is weight loss.
If you’re overweight or obese, losing even a tiny amount of weight can help lower your blood pressure.
In general, each kilogram (2.2 pounds) of weight you lose lowers your blood pressure by roughly 1 millimeter of mercury (mm Hg).
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