NATURAL WAYS TO CONTROL YOUR BLOOD PRESSURE WITHOUT MEDICATION

NATURAL WAYS TO CONTROL YOUR BLOOD

PRESSURE WITHOUT MEDICATION

Recently a very close relative of mine was diagnosed with having high blood pressure. He was not even aware that he was developing this condition and that is why it is referred to widely as the silent killer. He went to the hospital to check on another condition and his elevated blood pressure was discovered. This set the wheels in motion and before long he was put on blood pressure medication, which they say he will have to take for the rest of his life. But that made us start to wonder if there were natural ways of controlling blood pressure, ways which would eliminate the need to take medication. Before we dive any further into this article, please note that the information provided in this article is not intended as a substitute for professional medical advice. if you

have any questions or concerns about your health, please consult with your doctor.

Like most other diseases, lifestyle is a very important part of how well you do in recovering from or controlling the disease. Before looking at any herbal remedies or even conventional medicine, it is key to take stock of your lifestyle. We all know what to do, but very few of us actually do it. If there is one thing that I would want you to get from this article, it is the resolve to do something to improve your blood pressure and your overall health.

Take Time To Know Your Numbers

First and foremost, take time to know the significance of your blood pressure readings. According to the American Academy of cardiology, Normal blood pressure is below 120/80 mm Hg. Blood pressure between 120- 129/80 is elevated blood pressure. Blood pressure of 130/80 or above is considered high. Invest in a home blood pressure monitor and make sure to check your blood pressure on a regular basis.

Watch Your Waistline

It is said that your chances of developing high blood pressure increases as your weight increases. People with larger waistlines are considered to be at a higher risk of developing this nasty disease. Work toward decreasing your waistline. This can be done through diet and exercise. Easier said than done, but it might be one thing that

helps make a positive difference to your health. I suggest you start by developing one small healthy habit today. Substitute one unhealthy food item for the healthier alternative. If you always have bread for breakfast, try substituting bread with a rice cracker or something with less carbohydrates. This simple change can be the start of developing good eating habits.

Get Up and Get Moving

According to Mayoclinic.org, Regular physical activity — such as 150 minutes a week, or about 30 minutes most days of the week — can lower your blood pressure by about 5 to 8 mm Hg. This is probably the best thing you can do in a bid to lower your blood pressure and to keep it that way. You do not need to go to the gym or buy any special equipment. A 30 minute brisk walk most days is all you need. If you are sporty and wish to do more, then go right ahead, you will certainly reap the benefits.

Now, how do you develop this habit of regular exercise? We all know how hard it is to get into a routine with exercise, but there might be an easy way to get this habit to stick. In his book, Atomic Habits, James Clear proposes a method called habit stacking. To get habit stacking to work for you, you need to identify a current habit you already do each day and then stack your new behaviour on top. For example, you might listen to a podcast every day. Why not listen to the podcast while taking a brisk walk around the neighbourhood? Look at your daily routine and see which activity you already do that could also accommodate some physical activity.

Watch What You Eat and Drink

I could have easily said watch your diet, but it is much more than diet. I have discovered in my research that eating less of the bad foods is not enough, you must eat the right foods in order to reap the benefits. Make sure your diet is rich in whole grains, fruits and vegetables. Keeping a food diary in the initial stages could help you to track what you are eating and also assist you in knowing what your diet is lacking. Lower your sodium intake and consider increasing your potassium intake. Potassium is said to be able to lessen the effects of sodium on blood pressure. The best source of potassium is food, rather than supplements, and this can be found in foods such as fruits and vegetables.

If you are a smoker, quit smoking, I know this does not count as food but, quitting smoking can help reduce your risk of heart disease and improve your overall health. In the same vain, cut back on caffeine. You do not have to give up your morning cup of coffee, but if you have a caffeine habit that sees you downing several cups a day, you might need to cut back. Although it is not clear if caffeine has a long term effect on blood pressure, it is said to be able to cause it to increase in the short term.

Keep Calm and Carry On

Watch your stress levels. Prolonged stress can have a negative effect on your blood pressure. In addition to the emotional discomfort we feel when faced with a stressful situation, our bodies react by releasing stress hormones (adrenaline and cortisol) into the blood. These hormones prepare the body for the “fight or flight” response by making the heart beat faster and constricting blood vessels to get more blood to the core of the body instead of the extremities. Constriction of blood vessels and increase in heart rate does raise blood pressure, but only temporarily — when the stress reaction goes away, blood pressure returns to its pre-stress level. The problem comes in, when the stress leads to anxiety which is more chronic.

Find ways to keep stress at bay. Walk away from stressful situations. Reframe problems and take action. Think about what you can control and work on those things. Know what your triggers are and plan ahead to mitigate against them. A fantastic way to remain calm is to practice gratitude. Expressing gratitude to others or just in general, can also boost your level of feeling good about life and reduce stressful thoughts.

Being diagnosed with a chronic illness such as high blood pressure is not easy and sometimes you may have to take medication in order to ensure you remain healthy but also remember that there are several things you can do on your own to help your overall health.