Many people of today are diagnosed with blood pressure problems even at a very young age. With the modern lifestyle, the changes in blood pressure occur frequently will lead to health issues. High blood pressure causes blood clotting which ruptures the arteries. Low blood pressure contracts the blood flow to body organs will lead to strokes and heart attacks. So, managing adequate blood pressure is important for the body to stay fit & fine.
There are ways with which you can manage an optimal level of blood pressure in the body without medications. These include some healthier lifestyle choices that can help you achieve this goal.
Here are some of the healthy ways of living that you need to adapt to maintain your blood pressure.
Maintain Body Weight
Usually, blood pressure increases as your weight increases. High body weight also causes disruption in breathing while sleeping. It can further lead to a rise in your blood pressure levels. So, keeping your body weight in check is necessary to regulate the levels of blood pressure in the body. If you are overweight, losing even a few kgs will help you lower your blood pressure.
Exercise
Regular exercise helps your body to be more active. A 30 minutes walk daily can reduce your blood pressure by 5 to 8 mm Hg. You can practice jogging, running, dancing, cycling or swimming to bring variety in your exercise routine. Whatever exercise you do, it is important that you remain consistent in it. Otherwise, your blood pressure can get uncontrolled again.
Balanced Diet
“Food is the Best Medication” I am sure you have heard this before also. Anything that we eat has a lasting effect on our bodies. So it is important that you eat a healthy diet with all the required nutrients in adequate amounts. Eat food that is rich in minerals and vitamins that has a high quantity of whole wheat. Add fresh fruits and raw green leafy vegetables to your snacks and salad. You can also keep a count on your food habits by writing down whatever you ate in a day and analyzing your choices. This way you will be able to eat better & healthy food.
Limit Alcohol
Alcohol can be good or bad depending on its quantity for a blood pressure patient. Drinking it in moderation, 1-2 drinks per day can help you lower your blood pressure. But if you drink more than that it will have a reverse effect on your system. Higher levels of alcohol in the body also prevent the medicine to show its effects.
Quit Smoking
Smoking may seem to help you relax your mind at times but each cigarette you smoke disrupts your blood pressure levels in the body. Not to mention, it damages your lungs and increases the risk of lung infections and cancer. By quitting smoking you can improve your blood pressure and also reduce the threat of heart damage.
Reduce Stress
Stress is another factor that contributes to an increase in blood pressure. If you are someone who drinks alcohol, eats unhealthy food, or smokes in response to your stress then it can lead to fluctuations in your blood pressure levels. Try to introspect and understand what is causing you to stress and look for ways to eliminate it. Maintain a healthy work-life balance. Communicate more with your family and friends. Spare some time in the day to indulge in your favorite hobby. Practice gratitude.
These are some of the ways in which you can control your blood pressure levels and enjoy a long and healthy life. If you are a blood pressure patient it is good to monitor your blood pressure at home with specialized machines and consult your doctor timely. Do not forget to seek the support of your loved ones. It is very helpful in boosting your mental and emotional health. Take charge of your health today because your health is your true wealth.
"People with high blood pressure, diabetes - those are conditions brought about by lifestyle. If you change the life style, those conditions will leave." -Dick Gregory