Ajit Karn
If you have high blood pressure, you may question if you need medication to lower your numbers. However, lifestyle plays a crucial influence in the treatment of hypertension. A healthful lifestyle that controls blood pressure may prevent, defer, or reduce the need for medication.
Here are 10 living changes that can lower blood pressure and keep it down.
1. Lose extra pounds and watch your waistline
When a person gains weight, their blood pressure often goes up. Being overweight can also cause sleep apnea, which makes it hard to breathe while you sleep and raises your blood pressure even more.
One of the best things you can do to control your blood pressure is to lose weight. Even if you only lose a little bit of weight, it can help lower your blood pressure if you are overweight or obese. In general, each kilogram (about 2.2 pounds) of weight lost could lower blood pressure by about 1 millimeter of mercury (mm Hg).
Also important is the size of the waist. High blood pressure is more likely to happen if you carry too much weight around your waist.
In general:
- Men are at risk if their waist measurement is greater than 40 inches (102 centimeters).
- Women are at risk if their waist measurement is greater than 35 inches (89 centimeters).
These numbers vary among ethnic groups. Ask your health care provider about a healthy waist measurement for you.
2. Exercise regularly
Physical exercise on a regular basis can lower high blood pressure by about 5 to 8 mm Hg. To keep blood pressure from going up again, it’s important to keep moving. A good general goal is to be physically active for at least 30 minutes every day.
Exercise can also help keep blood pressure from getting too high when it’s already high. (hypertension). People with high blood pressure can bring their blood pressure down to better levels by working out regularly.
Walking, running, riding, swimming, and dancing are all types of aerobic exercise that can help lower blood pressure. High-intensity speed exercise is another choice. For this kind of training, you do short bursts of strong exercise followed by less intense activity.
Blood pressure can also go down with strength training. Try to do activities that build muscle at least twice a week. Talk to your doctor or nurse about making a workout plan.
3. Eat a healthy diet
Eating a diet rich in whole grains, fruits, vegetables and low-fat dairy products and low in saturated fat and cholesterol can lower high blood pressure by up to 11 mm Hg. Examples of eating plans that can help control blood pressure are the Dietary Approaches to Stop Hypertension (DASH) diet and the Mediterranean diet.
Potassium in the diet can lessen the effects of salt (sodium) on blood pressure. The best sources of potassium are foods, such as fruits and vegetables, rather than supplements. Aim for 3,500 to 5,000 mg a day, which might lower blood pressure 4 to 5 mm Hg. Ask your care provider how much potassium you should have.
4. Reduce salt (sodium) in your diet
Even a small decrease in salt intake can make the heart healthier and lower high blood pressure by 5 to 6 mm Hg.
Different groups of people have different reactions to salt when it comes to their blood pressure. In general, you should not eat more than 2,300 milligrams (mg) of salt a day. But most people should take in no more than 1,500 mg of salt per day.
To reduce sodium in the diet:
- Read labels on food. Look for foods and drinks that have less salt.
- Eat less food that is prepared. Only a small amount of salt is found in foods in their normal state. Most of the salt is added when things are made.
- Don’t add salt. Use herbs and spices to make food taste better.
- Cook. When you cook, you can change how much salt is in the food.
5. Limit alcohol
If women drink less than one drink a day and men drink less than two drinks a day, their blood pressure will drop by about 4 mm Hg. One drink is equal to 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof booze.
But if you drink too much, your blood pressure can go up by a few points. It can also make blood pressure medicines less effective.
6. Quit smoking
When you smoke, your blood pressure goes up. When you stop smoking, your blood pressure goes down. It can also lower the chance of heart disease and improve health in general, which could make you live longer.
7. Get a good night’s sleep
Getting less than six hours of sleep every night for more than a few weeks can lead to high blood pressure. Sleep apnea, restless leg syndrome, and just not being tired enough can all make it hard to sleep. (insomnia).
Tell your doctor or nurse if you have trouble sleeping often. If you can find the reason and treat it, you may be able to sleep better. But if you don’t have sleep apnea or RLS, these simple tips will help you get a better night’s sleep.
- Stick to a set time to sleep. Every day, go to bed and wake up at the same time. Try to keep the same routine on weeknights and on weekends.
- Create a peaceful place. This means making sure the place where you sleep is cool, quiet, and dark. Before going to bed, take an hour to do something relaxing. That could mean taking a warm bath or doing stretches to help you calm down. Don’t look at a bright screen like a TV or computer.
- Keep an eye on what you eat and drink. Don’t go to sleep either hungry or full. Don’t eat a big meal right before bed. Limit or stay away from smoking, coffee, and alcohol right before bed.
- Limit naps. Those who find daytime naps helpful might sleep better at night if they only nap for 30 minutes earlier in the day.
8. Reduce stress
High blood pressure may be caused by mental worry that lasts for a long time (chronic). To find out if stress-reduction methods can lower blood pressure, more study needs to be done on how they work.
But it doesn’t hurt to figure out what stresses you out, like work, family, money, or illness, and find ways to deal with it. Try the following:
- Try not to take on too much. Plan your day and pay attention to what’s most important. Learn to say no. Give yourself enough time to get things done.
- Focus on things you can do something about and plan how to fix them. Talk to your boss about a problem at work. Find ways to work out problems with your kids or your husband.
- Avoid stress triggers. For instance, if rush-hour traffic makes you feel stressed, you could drive at a different time or take the bus. If you can, stay away from people who make you feel bad.
- Take some time to unwind. Take time every day to sit still and take deep breaths. Take time to do things you enjoy, like going for a walk, cooking, or helping others.
- Practice thanks. Giving thanks to others can help you feel less stressed.
9. Monitor your blood pressure at home and get regular checkups
You can keep an eye on your blood pressure with home tracking. It can make sure that your medicines and changes to how you live are helping.
Home blood pressure monitors are easy to find and don’t require a doctor’s order. Before you start home tracking, you should talk to a health care source.
Seeing a doctor or nurse regularly is also a key part of keeping blood pressure in check. If you have a good handle on your blood pressure, ask your doctor how often you need to check it. You might only be able to check it once or twice a day.
Also read: Amputation and diabetes: How to protect your feet
10. Get support
Family and friends who care about you are important to your health. They may tell you to take care of yourself, drive you to the doctor’s office, or start an exercise program with you to keep your blood pressure low.
If you need help beyond what your family and friends can give, you might want to join a support group. This could put you in touch with people who can help you feel better emotionally or boost your mood and give you tips on how to deal with your illness.
