Lifestyle plays a vital role in treating one’s high blood pressure. One might be able to prevent, postpone or minimise the need for medication if they effectively regulate their blood pressure with a healthy lifestyle.
Here are the five ways to control one’s blood pressure
1. Lose Extra kgs and Watch the Waistline.
Blood pressure is somehow linked to weight increase; when people gain weight, their blood pressure also rises. Being overweight can also induce sleep apnea, which increases blood pressure even more.
Weight loss is one of the most significant lifestyle improvements for lowering blood pressure. If a person is overweight or obese, losing even a small amount of weight will lower their blood pressure.
Besides shedding kilos, one generally should also keep an eye on their waistline. Carrying too much weight around their waist can put them at greater risk of high blood pressure.
- Males are at risk if their waist measurement is greater than 40 inches.
- Females are at risk if their waist measurement is more than 35 inches.
- These numbers might vary among ethnic groups.
2. Exercise or Yoga
Regular physical activity can always be helpful in different ways to one’s health. Exercise or physical activity not only helps to treat high blood pressure, but it also helps the person to manage the weight, strengthen one’s heart and lower one’s stress level. A healthy weight, a strong heart, mental peace and general emotional health are all beneficial for one’s blood pressure.
Get at least 150 minutes (two hours and 30 minutes) of moderate-intensity physical activity a week, such as brisk walking, for most healthy people.
One can break up their weekly physical activity goals however they please.
Thirty minutes a day, at least five days a week, is an easy strategy to remember. However, shorter sessions are also essential. It’s necessary to be consistent, or blood pressure issues might return.
Few exercises like aerobic, jogging, cycling, swimming or even dancing can be good enough to lower one’s blood pressure. Besides that, high-intensity interval training, which includes alternating brief bursts of intense exercise with subsequent recovery periods of lighter activity, is another option. Moreover, an ancient method such as yoga can allow one to stay fit and gives solutions to many health problems. Yoga poses involve breathing in certain forms that can control blood pressure and deliver successful results in reducing stress. Yoga asanas such as child pose or balasana, sukhasana or easy pose, shavasana, cobra pose, bridge pose etc., are pretty effective in controlling blood pressure.
3. Modification in Diet.
Whole grains, fruits, vegetables, and low-fat dairy products are all part of a balanced diet. Skip on saturated fats and cholesterol.
Potassium can help to lower blood pressure by minimising the effects of sodium. Fruits and vegetables are exceptionally rich in potassium, which can absolutely lower one’s blood pressure. Cut down the salt from the diet; instead, use herbs or spices to enhance the flavour of the meal.
Caffeine can increase blood pressure in people who rarely consume it, but people who prefer drinking coffee regularly might experience little or no effect on their blood pressure.
4. Reduction in Stress Level
Chronic stress might contribute to high blood pressure. In fact, occasional stress also contributes to high blood pressure.
Take some time to consider if something makes one depressed, such as work, family, finances, or sickness. How can one remove or minimise tension until the person knows what is causing it? It will be easier to eliminate the stress from life if one knows where it is coming from. If one can not eradicate their stressors, at least they can cope with them more healthily. Try to:
- Change their expectations or perspectives.
- Practice gratitude.
- Focus on solutions rather than paying attention to the problems.
- Say ‘NO’ to stress triggers.
- Meditate and indulge in favourite activities.
- Go for a walk or make new friends.
- Practice yoga.
5. Alcohol and Smoke
Drinking more than moderate amounts of alcohol can cause a significant rise in blood pressure. It is also known to reduce the effectiveness of blood pressure medications.
For several minutes after one stops smoking a cigarette, their blood pressure rises. Smoking cessation aids in the restoration of normal blood pressure. Quitting smoking will help the person live a healthy life by lowering their risk of heart disease and improving their overall health. People who give up smoking will live longer than those who do not.