It is seen that many people suffer from high blood pressure, usually as they age but other factors like stress, being overweight, poor diet also contribute to this problem. However, it is possible to control your blood pressure by adopting some lifestyle modifications coupled with a positive and a realistic approach. Listed below are some measures.
Watch your weight and restrict your salt intake
Excess weight causes and aggravates blood pressure, so steps should be taken to maintain an optimum weight by following a balanced diet and an exercise regimen. A systematic approach for a gradual and consistent weight loss should be the ultimate motive.
It is recommended that you reduce the salt content in your diet, as too much salt can lead to water retention in the blood. In case, your kidneys are affected due to other complications, this excess water is not flushed out leading to high blood pressure.
Include a diet rich in fruits, vegetables as they are filled with antioxidants and fiber and will improve your overall health. It is better to go slow on saturated fats as well. Include physical activity in your routine as it reduces your risk and gets your body functioning in the right way.
Manage stress and hectic schedule
A major player in triggering off health problems like blood pressure is stress, so, avoid stress through various relaxation techniques and regular exercise. Get involved in any activity which will calm your nerves, as managing stress is very important to ward of such health problems.
Stay away from smoking and have enough sleep
It is equally important to get adequate sleep and get rid of habits like smoking, as the chemicals present in tobacco can cause irreversible damage to the blood vessels. Make yourself aware about smoking cessation strategies such as nicotine replacement therapy and discuss with your physician for guidance. Limit your intake of alcoholic and caffeine beverages also, instead opt for a heart healthy diet.
It is important to review all the measures and clear yourself of all those frequently raised questions in your mind with your physician. It is important to take adequate measures when things start deviating like, when your blood pressure levels are in the pre hypertension zone, suggesting that you are at a higher risk.
Check the cholesterol level
It is important to eat a healthy diet if one is suffering from high blood pressure. This will mean, cutting down on saturated fats so as to reduce the cholesterol level. Eat a healthy diet which has been specifically planned for hypertension patients. This will include a lot of green leafy vegetables rich in antioxidants and fiber which is good for the body. Include plenty of fruits as well in your diet and drink plenty of water. This will help to keep your system clean which will naturally have a beneficial affect upon your kidney.
Do exercises
For hypertension patients it is important to keep active so as to maintain a normal heart rate for blood circulation. Doing cardio exercises should be beneficial for you as it will help in warming up before other exercises are undertaken. Go for long walks everyday or resort to biking around the neighborhood, if not do a spot of gardening which involves whole body movements. If you feel uncomfortable during these exercises, then you should stop and rest for sometime or consult your doctor. Always maintain a regular exercise regime for at least an hour each day. Being too over weight is a prime cause of concern for high blood pressure, so keep a check on your weight with regular exercise.
Take extra precautions
If you suffer from hypertension, then you need to be extra cautious about your diet and the way you live. People with hypertension need to avoid salt intake as sodium can cause water retention in the blood. Your kidney may not be able to flush out the excess salt as it may already be too weak to deal with the stress. This pressure on the kidney causes the high blood pressure, so cut down on the salt intake drastically. Apart from this, people with hypertension need to live healthier by cutting down on harmful things like alcohol and cigarette.
Relaxing the nervous system
Stress is the main cause of hypertension and needs to be handled correctly. It is important to manage your stress level through deep relaxation techniques. This technique consciously relaxes the nerves and muscles which in turn controls the walls of the blood vessels. Regular meditation can have a calming effect upon your entire body system, which results in effectively overcoming high blood pressure due to stress and tension.
Being stress free is most helpful towards maintaining a normal pressure rate. The tactile communication with a pet or baby can also lift some of the stress and tension away. Enjoy the company of people and laugh a lot as this can really reduce the level of stress.
Have a positive outlook
Our daily attitudes towards life, such as our aversions, fears, attachments and ways of reacting to life can all lead to unnecessary tension in life. This is all a psychosomatic effect which can cause our blood pressure to play havoc. Therefore, you need to take stock of the situation by analyzing some of these emotional factors, which are contributing towards escalating your high blood pressure. You can begin by analyzing those factors which causes you to react in certain ways and add to the worry and stress. After pinpointing the causes, you can consciously try to free yourself from all these through a relaxed and self confident manner. You can work towards this gradual state of mind through self-analysis and self-transformation by developing a positive attitude.
