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If you have high blood pressure, you might question if taking medication can help the numbers drop. However, a key factor in the management of high blood pressure is lifestyle. The need for medication may be avoided, postponed, or reduced by controlling blood pressure with a healthy lifestyle.
1. Regular exercise
Physical activity on a regular basis can reduce high blood pressure by 5 to 8 mm Hg. To prevent blood pressure from increasing once more, it’s crucial to continue exercising. Aim for at least 30 minutes of moderate physical activity each day as a general objective.
Exercise can also prevent high blood pressure from developing in those with raised blood pressure (hypertension). Regular exercise can help people with hypertension lower their blood pressure to a safe level.
Walking, jogging, cycling, swimming, or dancing are some forms of aerobic exercise that can lower blood pressure. High-intensity interval training is another option. Short bursts of intense exercise are interspersed with slower intervals of activity during this form of training.
Additionally, strength exercise helps lower blood pressure. Blood pressure can be lowered by strength exercise as well. At least two days a week should be dedicated to weight training. Discuss creating an exercise program with a healthcare professional.
2. Reduce your waistline and additional weight
As weight grows, blood pressure frequently rises. In addition to disrupting breathing while you sleep (sleep apnea), being overweight can significantly elevate blood pressure.
One of the best lifestyle improvements for blood pressure regulation is weight loss. Losing even a tiny amount of weight if you are obese or overweight can help lower your blood pressure. With each kilogram (approximately 2.2 pounds) of weight decreased. Blood pressure typically decreases by around 1 millimeter of mercury (mm Hg).
Additionally, the circumference of the waist matters. High blood pressure risk might be heightened by carrying an excessive amount of weight around the waist.
3. Eat a diet low in salt
Even a little decrease in sodium intake can help the heart and lower blood pressure by 5 to 6 mm Hg.
Different groups of people respond differently to sodium consumption in terms of blood pressure. Generally speaking, keep your daily sodium intake to 2,300 mg or fewer. For most adults. Though. A daily salt consumption of 1,500 mg or less is ideal.
Eat fewer processed foods in order to lower your salt intake. Only a limited quantity of salt is present in food naturally. Sodium is primarily added during processing.
Avoid adding salt. Use spices or herbs to give food flavor.
Cook. You can manage the food’s salt content by cooking.
4. Limit your alcohol consumption
It is possible to reduce blood pressure by roughly 4 mm Hg by limiting alcohol consumption to fewer than one drink per day for women and two drinks per day for males. 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of an 80-proof liquor constitute one drink.
However, consuming too much alcohol can cause a significant increase in blood pressure. Additionally, it may lessen the impact of blood pressure drugs.
5. Sleep well at night
Hypertension can be exacerbated by poor sleep hygiene, which is defined as sleeping for fewer than six hours per night for several weeks. Sleep apnea, restless legs syndrome, and other conditions can all interfere with sleep (insomnia).
If you frequently have difficulties falling asleep, tell your healthcare practitioner. Improving sleep can be aided by identifying and treating the problem.
Follow a sleep schedule. Set a regular time for going to sleep and waking up. On weekends and weeknights, try to maintain the same schedule.
Follow these easy suggestions for more restful sleep if you don’t have sleep apnea or restless legs syndrome.
- Make a tranquil setting. Keeping the sleeping area cool, quiet, and dark is necessary. Spend the hour before bedtime doing something soothing. A TV or computer screen, for example, should not be used.
- Keep an eye on what you consume. Don’t stuff yourself or go to bed hungry. When going to bed, avoid eating a lot. Alcohol, caffeine, and nicotine should be limited or avoided right before bed.
- Limiting daytime naps to 30 minutes earlier in the day may improve evening sleep for people who find them beneficial.
6. Don’t smoke
Blood pressure is raised by smoking. Blood pressure can be lowered by quitting smoking. Additionally, it can enhance general health and lower the risk of developing heart disease, both of which may lengthen life.
7. Reduced tension
Chronic (long-term) emotional stress may be a factor in high blood pressure. To determine whether stress management practices help lower blood pressure, more study on their effects is required.
Determining the sources of stress. Such as work. Family. Finances. Or sickness. And coming up with strategies to lessen stress can’t hurt, either. Try these things:
- Do not attempt to do too much. Focus on your priorities and make a plan for the day. Say no more often. Give yourself adequate time to complete your tasks.
- Make preparations to address the problems you can manage by concentrating on them. Speak to a supervisor about a problem at work. Find solutions to conflicts with your spouse or children.
- Keeping away from stressors.
- if stress-inducing peak hour traffic. Take public transportation or depart at a different time. If you can, stay away from stress-inducing folks.
- Schedule some downtime. Every day, set aside some time to relax and breathe deeply. Schedule leisurely pursuits such as hobbies. Like going for a walk. Cooking. or through service.
- Exert thankfulness. Being grateful to others can make you feel less stressed.
8. Get regular checks and keep an eye on your blood pressure at home
You can keep track of your blood pressure using home monitoring. It can confirm that your lifestyle modifications and drugs are functioning.
There are several and non-prescription options for home blood pressure monitors. Prior to beginning, discuss home monitoring with a healthcare professional.