Although there is no one-size-fits-all solution for hypertension, implementing a combination of strategies can help one naturally manage high blood pressure.
Blood pressure is a normal and necessary function in our bodies that helps our blood flow smoothly through our circulatory system, which includes the heart, lungs, arteries, veins, and blood vessels. It ensures that oxygen, nutrients, and white blood cells reach our organs and tissues while aiding in the removal of waste. However, at times, blood pressure can fluctuate a significantly, posing a risk to our heart health. Therefore, it is important to take note of the sudden onset and frequent occurrences of high blood pressure and treat it in time to avoid health-related complications in the long run.
NO HYPE OVER HIGH BLOOD PRESSURE:-
High blood pressure, also known as hypertension, can often go unnoticed as it doesn’t always present itself with obvious symptoms. You might experience a headache or red eyes in the morning and attribute it to a late night or stress. Therefore, it is important to regularly monitor your blood pressure, which measures the force against artery walls as your heart pumps blood. Blood pressure readings consists of two numbers: the systolic blood pressure (the first number) and the diastolic blood pressure (the second number).
A normal blood pressure comprises a reading of lower than 120/80 mmHg or higher but below 140/90 mmHg, it is termed as pre-hypertension. If you have pre-hypertension, you are likely to develop high blood pressure later in life. A reading of 140/90 mmHg or above signals that you have hypertension.
CONTROLLING HYPERTENSION:-
If you are currently taking medication to manage your high blood pressure, it is important to follow your doctor’s advice and continue taking the medication unless your blood pressure has remained normal consistently for a few years. It is crucial to never miss a dose or stop medication without consulting your doctor.
Hypertension differs from person to person and can have various causes and triggers, including genetics, stress, obesity, smoking, and alcohol consumption. While you cannot change your genetic formation, there are effective natural methods to control your blood pressure.
DASH IT AWAY WITH A GOOD DIET:-
Outline a healthy diet and strictly follow it. The Mediterranean diet has been voted as the healthiest one because it’s full of fresh fruits, veggies, whole grains, beans, seafood, nuts and seeds. The DASH (Dietary Approaches to Stop Hypertension) diet is specifically aimed at lowering blood pressure through planned and restricted ways such as measuring the right amount of daily salt intake, maintaining ideal body mass index, increasing the level of physical activity, etc. Potassium has been found to lessen the effects of salt on blood pressure. An essential mineral, it helps maintain normal fluid levels inside our cells.
To effectively manage hypertension, it is important to reduce your sodium intake. Having an excessive amount of salt in your bloodstream can significantly increase your blood pressure. While sodium is a necessary mineral for cellular and nerve function, muscle contraction, and maintaining fluid levels, an excess of salt can disrupt the natural balance of sodium in your body. This can lead to fluid retention and an increase in water content in your blood, resulting in higher blood volume and elevated pressure in your blood vessels. Over time, this can cause damage to the blood vessels and put additional strain on your heart.
Simply reducing salt intake from 10 grams to 6 grams per day can help lower blood pressure. Avoid fast foods, reading food labels, and using alternative seasonings like pepper, garlic, and herbs instead of salt-based mixes and sauces can help in managing sodium intake effectively.
Lastly, it is advisable to quit smoking and decrease alcohol consumption to help manage blood pressure. Smoking is known to elevate blood pressure, while excessive alcohol intake can rapidly increase blood pressure levels. If you are currently taking medicines to control your blood pressure, alcohol can interfere with its effectiveness.
GET MOVING:-
Carrying excessive weight can contribute to increase blood pressure, and it may also lead to sleep apnea or disrupted sleep, further raising blood pressure levels. However, with a disciplined exercise and diet routine, it is possible to reduce the fat around your waistline. Engaging in just 30 minutes of regular physical activity, such as walking, jogging, cycling, swimming, or dancing, has been shown to lower blood pressure. If you decide to join a gym for a structured exercise program; it’s advisable to consult with your doctor to determine the best exercises for you to effectively reduce blood pressure.
Taking control of your blood pressure is in your hands — adopt simple healthy habits and you can ease the pressure.
