You may be wondering if medication is needed to lower your blood pressure. High blood pressure can be treated with lifestyle changes. A healthy lifestyle can help to control blood pressure and reduce the need for medication.
These lifestyle changes can help lower blood pressure and maintain it. High pressure can also lead to heart disease.
1. Watch your waistline and lose weight
As weight increases, blood pressure can rise. An overweight person can also have trouble breathing during sleep (sleep disorder), which can further increase blood pressure.
Losing weight is one of the best lifestyle changes to control your said issue. Losing even a little weight can reduce it if you are overweight or obese. With each kilogram (or 2.2 pounds) of weight lost, your blood pressure may drop by approximately 1 millimeter (mm Hg).
It is also important to consider the size of your waistline. A high level of waist circumference can lead to high blood pressure.
- Men who have a waist measurement greater than 40 inches (102 cm) are at the greatest risk.
- Women who have a waist measurement greater than 35 inches (89 cm) are at higher risk.
These numbers can vary between ethnic groups. Ask your doctor for a healthy waist measurement.
2. Exercise regularly
Regular exercise can reduce high blood pressure by 5-8 points mm Hg. To prevent it from rising again, it’s important to continue exercising. Aim for 30 minutes of moderate activity each day.
Exercise can help prevent hypertension from developing. Regular exercise can lower blood pressure for those with hypertension.
Walking, running, swimming, dancing, and cycling are all examples of aerobic exercises that can lower pressure. High-intensity interval Training is another option. This training involves short bursts of intense activity and periods of slower activity.
Strength training can also help lower pressure. Strength training should be done at least twice a week. Discuss with your doctor the possibility of creating an exercise program.
3. Eat a healthy diet
High blood pressure can be reduced by eating whole grains, fruits and vegetables, low-fat dairy products, and low levels of cholesterol. mm, Hg. The Mediterranean diet and Dietary Approaches to Stop Hypertension are two examples of diets that can control blood pressure.
The effects of sodium (sodium), on blood pressure, can be reduced by consuming potassium. Supplements are not the best source of potassium. Instead, eat vegetables and fruits. Try to get 3,500 to 5, 000 mg A day of exercise, which may lower pressure by 4 to 5 mm Hg. Ask your doctor how much potassium you should consume.
4. Reduce salt (sodium) in your diet
A small decrease in sodium intake can make a significant difference in heart health and lower blood pressure. mm, Hg.
There are many factors that affect blood pressure. Limit sodium intake to 2300 mg (mg) per day. A lower intake of sodium — 1,500 mg A minimum of one day is sufficient for most adults.
Reduce sodium intake
- Learn to read food labels. Search for low-sodium foods and drinks.
- Avoid processed foods. There is very little sodium in food. Most sodium is added to processed foods.
- Do not add salt to your food. Add flavor to your food with herbs and spices.
- Cook. cooking allows you to control the sodium content of the food.
5. Limit alcohol
Lowering your alcohol intake to one or two drinks per day for women and men can reduce blood pressure by approximately 4 mm Hg. Drinking too much alcohol can lead to high blood pressure. It can also decrease the effectiveness of blood pressure medication.
6. Stop smoking
High blood pressure is caused by smoking. Stopping smoking helps lower blood pressure. You can reduce your risk of developing heart disease, improve your overall health and possibly live a long time.
7. Good night’s rest
Hypertension can be caused by poor sleep quality. This is when you get less than six hours of sleep each night for several weeks. Sleep disturbances can include sleep apnea and restless leg syndrome, as well as general sleeplessness (insomnia).
If you have difficulty sleeping, let your doctor know. It is possible to improve your sleep by finding and treating the problem. These simple tips can help you get more restful sleep even if your sleep disorder isn’t sleep apnea.
- Follow a consistent sleep schedule. Get to bed at the same time every day. The same schedule should be followed on weeknights as on weekends.
- Create a peaceful space. This means that the space should be quiet, dark, and cool. Relax in the hour prior to bedtime. You could take a hot bath or do relaxation exercises. Avoid bright light such as that from a television or computer screen.
- Be mindful of what you eat. Avoid going to bed hungry. Avoid eating large meals right before bed. Avoid eating large meals close to bedtime.
- Avoid naps. If you find that napping during the day is beneficial, it might be worth limiting your naps to 30 min earlier in the morning.
8. Reduce stress
High blood pressure may be caused by chronic (long-term) emotional stress. To determine if stress reduction techniques can lower blood pressure, more research is needed.
It’s a good idea to identify the causes of stress (e.g., work, family, or illness) and to find ways to reduce it. Here are some suggestions:
- Don’t try to do too many things. Focus on your priorities and plan your day. Learn to say no. Give yourself enough time to do what is necessary.
- Identify the issues that you can control and create plans to resolve them. Talk to your supervisor if there is a problem at work. Find ways to end the conflict between spouses or children.
- Avoid stress triggers. If possible, avoid stress-producing people.
- Relax. Every day, take the time to breathe deeply and sit still. Enjoy hobbies and activities such as walking, cooking, or volunteering.
- Show gratitude. It can reduce stress.
9. Regular checkups are recommended to monitor your blood pressure at home.
Monitoring your blood pressure at home can be a great way to keep track of it. This can help you make sure your lifestyle and medications are working.
There are many home monitors that can be used without a prescription. Before you start home monitoring, talk to your doctor.
Regular visits to a provider can also be important for controlling blood pressure. Ask your provider about how often it is necessary to monitor your blood pressure if you have good control. It might only be necessary to check it once per day, or less frequently.
10. Get support
Good health is possible with the support of family and friends. They might encourage you to take better care of yourself, drive to the doctor’s office with you, or begin an exercise program together to lower your pressure.
Consider joining a support group if you feel you require more support than your friends and family. You may be able to connect with people who can provide you with support and practical advice on how to deal with your condition.