Many of us have, or know someone with, high blood pressure. Blood pressure medications are now the third most prescribed medication, and yet controlling your blood pressure is usually a matter of adjusting your lifestyle. Whether or not you choose to take blood pressure medication, adjusting your lifestyle will help you eliminate, minimize, or delay the need for medication.
Try adjusting your lifestyle with the following 5 suggestions. Add one at a time, and try incorporating them slowly, in a way that is most realistic and applicable for your lifestyle. Adding even a single suggestion to your repertoire will help significantly!
Exercise is an activity that will help aid many common ailments that affect our culture, and helping to reduce high blood pressure and maintain a healthy blood pressure is no exception! Aim for a goal of 30-60 minutes of moderate activity 5-6 days a week, whether this is aerobic activity (cardio exercises, walking, running, etc.) or anaerobic activity (strength training), any exercise is beneficial! If this seems like a lot to start, aim for 15-30 minutes and work your way up. It is more beneficial to get your exercise throughout the week rather than all at once, so aim to spread out your activity as much as possible — you can even consider breaking up your day’s duration into multiple parts, such as 20 minutes in the morning and 20 minutes in the evening. For individuals with high blood pressure, gradually build up your activity and intensity over time, as too much intensity too quickly can be risky.
If you have severe hypertension, it is especially important to talk to your doctor before starting an exercise regimen, as there may be some exercise restrictions specific for you.
Eating a Healthy Diet, like exercise, is a strategy that will help mitigate nearly all common ailments. Again, for lowering and maintaining a healthy blood pressure, this is no exception! When your body has all the essential nutrients it needs to survive, it will function more optimally. Reduce the amount of processed foods in your diet, and instead replace them with whole foods you make yourself, as simple and close to their natural form as possible. Be sure you add a full bounty of fruits and vegetables to your diet, the latter being most important for those with high blood pressure. Additionally, you’ll want to aim to eat some specific foods that will help to reduce blood pressure: foods high in essential minerals (potassium, magnesium, calcium), a good amount of fiber, and high in Omega-3 Fatty Acids.
If you’re looking for some excellent foods to add to your cooking routine, be sure to check out: 7 Foods to Help Lower Blood Pressure.
Reducing Stress is often something ignored in our culture with a go-go attitude, but it essential for lowering your blood pressure. Besides, doing so will also help your overall well-being! Stress and anxiety can temporarily increase blood pressure, but if you’re constantly stressed or anxious, your blood pressure will also constantly be raised! Take some time out of your day to identify what is stressing your most. Family? Work? Home? Friends? Think about what you can do to help reduce stress, and then take action and reduce it as much as possible. However, sometimes we have obligations we simply cannot give up that stress us. In this case, think of some alternatives. Take up some deep-breathing exercises, meditation, try yoga, get a massage, be sure you’re getting adequate sleep, or perhaps even see someone that specializes in helping to reduce stress (such as a therapist).
Losing Excess Weight is a tremendous key it lowering your blood pressure. When you have excess weight on your body, your heart and blood vessels must work harder to simply pump the blood to where it is needed in your body. Losing even just 5-10 pounds can help significantly, but making a goal to reach your ideal weight should be a priority! If you do decide to take blood pressure medication, losing weight will also help to make the medication more effective overall. In addition, keep an eye out for where you carry your weight: carrying excess weight primarily in your midsection increases your odds for high blood pressure. Make strides to lose those excess pounds, diet and exercise are key!
Reducing Sodium and Caffeine are two methods for helping to reduce your blood pressure. If your diet is primarily based around processed foods, it’s likely it contains a good amount of sodium. Replace processed foods with whole, natural foods as described in Eating a Healthy Diet (above), and you’ll help eliminate excess sodium. Once you’ve done this, if you still find you would like salt in your diet, try adding small amounts of unrefined Celtic sea salt or Himalayan pink salt, two types of salt that contain a significant quantity of minerals other than sodium. Additionally, add foods high in potassium and magnesium to help balance the sodium content in your blood. Limit your sodium intake to no more than 2,300 mg per day.
When you ingest caffeine, the caffeine temporarily raises your blood pressure. In the same way that stress can raise your blood pressure, a consistent stream of caffeine also means a consistently spiked blood pressure. Some people are more sensitive to caffeine than others, and thus the effects will vary. However, caffeine can also be stressful for your adrenal glands, the organs that help us deal with stress in our daily lives. Stressed adrenal glands mean a more stressed body, and stress as a whole elevates your blood pressure. Try reducing the amount of coffee, tea, and soda your ingest on a daily basis. Be mindful of how you feel, and also monitor your blood pressure as you reduce you caffeine intake to see what intake is best for you.
Incorporate these suggestions into a balanced lifestyle and you’ll start to see results, whether your goal is to lower blood pressure or maintain it. Taking blood pressure medication is largely unnecessary, especially for the long-term. Your lifestyle is key. The decisions you make are yours!