Natural Ways to Battle High Blood Pressure
High blood pressure is something we all face as we get older, so there's no need to panic. Still, you should always check in with your doctor about what you personally need. But in the meantime, here's a list of natural ways to battle high blood pressure.
Exercise. No surprises with this one. About 150 minutes of exercise per week, or about half-an-hour per weekday, can bring down your blood pressure by about 5 to 8 mm Hg. You can try out aerobic exercises like jogging, cycling, or swimming, or you can go with strength training instead. Better yet, do both! Remember to stick with your training regimen and don't stop when your readings get better.
Losing Weight. Consistent physical activity can also help you manage your weight properly. This is important since greater body weight correlates with higher blood pressure. Turns out, losing just 2.2 pounds (or 1 kilogram) can lower your pressure by about 1 mm Hg. That's some great motivation! If not treated properly, high blood pressure can turn into hypertension, which is an extreme form of high blood pressure. Being overweight can also cause sleep apnea, or disrupted breathing when you're sleeping, which only makes your blood pressure go up even more.
Healthy Diet. Sticking to a healthy diet can also keep your weight in check. Plus, it has a direct effect on your blood pressure. Eating about 1,500 mg of sodium a day, or even less, is ideal. But you're probably eating more from all the added salts in your food. Whole grains, fruits, vegetables, and low-fat dairy products all strengthen your heart and lower your blood pressure. Drinking less alcohol can also be a massive help to your body and is one of the best natural ways to battle high blood pressure.
Reduce Stress. Stressing out is one of the worst things you can do to your body. Along with a ton of other bad side-effects, chronic stress can cause your blood pressure to go up severely. So take a breather! Relax! Just make sure your coping mechanism isn't drinking alcohol, smoking, or eating, since these will just get your blood pressure even higher. Try to avoid things that can trigger your stress and remember to take moments of peace.
Get Informed. If you're reading this article, you're already doing this one! If you find that you are suffering from any condition, the best thing you can do is find out as much as possible about it. Speak to professionals, do some research, find out what you need to do to stay healthy. Make sure that you have a supportive group of people around you that are aware of what you're dealing with. Consider getting a home blood pressure monitor, or simply visiting medical stations more often.
High blood pressure can become a major issue if not treated properly by an experienced doctor. However, this list of natural ways to battle high blood pressure can help you keep your body as healthy as can be.