Thursday, July 11, 2019

10 ways to lower your hypertension without taking medication

10 ways to lower your hypertension without taking medication

The weather is getting colder and colder. When it gets cold, it is 'hypertension' which should be more careful. Hypertension can be a concern when you are diagnosed and need to take 'medicine'. Healthy lifestyles play an important role in the treatment of hypertension. If you successfully control your blood pressure with the following healthy lifestyle, your medication may be withheld or reduced. Today 's posting topic referring to the Mayo Clinic' s foreign articles is "10 ways to lower your blood pressure without taking medication."

01. Reduce weight loss and waist circumference

Blood pressure often increases as weight increases. Overweight also can cause sleep disturbances (sleep apnea). This increases blood pressure further. Weight loss and waist size reduction are among the most effective lifestyle habits to control your blood pressure.

02. Regular exercise

Continuous physical activity for more than 30 minutes daily can lower your blood pressure by 4 to 9 mmHg. It is important that you stop doing exercise regularly because your blood pressure can rise again. The best exercises to lower your blood pressure are walking, jogging, cycling, swimming and dancing.

03. Eat a Healthy Diet

With plenty of whole grains, fruits, vegetables and low-fat dairy products, and saturated fat and cholesterol, you can lower your blood pressure to a maximum of 14 mmHg. This diet is known as the diabetic approach to stopping high blood pressure (DASH) regimens. It is not easy to change your eating habits, but the tips below can help you run a healthy diet.

① Write a food diary - You can feel the amazing change in your diet simply by using what you eat for about a week. Monitor how much, when, and why you ate the food I eat.

② Potassium supplement - Potassium can reduce the effect of sodium on blood pressure. The best source of potassium is foods like fruits and vegetables, not supplements.

③ Wise consumption - When shopping, read the ingredient label and eat carefully.

04. Reduce sodium on diet

If you lower your sodium to just a little, you can lower your blood pressure to 2 to 8 mmHg. The effect of sodium intake on blood pressure varies from person to person. In general, sodium should be limited to 2,300 mg per day or less. For those who are more responsive to salt, a sodium intake of less than 1,500 mg per day is appropriate.

① Read the food label. If possible, choose sodium substitutes for foods and drinks you usually buy.

② Reduce intake of processed foods. The food naturally has only a small amount of sodium. Most sodium is added during processing.

④ Relaxed. Suddenly, if you think you do not suddenly reduce sodium in your diet, you should gradually reduce it. Our tastes will be adjusted over time.

05. Limit the amount of drinking alcohol

Alcohol can be good or bad for your health. If you have a small amount of blood pressure is lowered by 2 ~ 4 mmHg. However, if you drink too much alcohol, you will lose protection if you drink more than one cup per day for women and for men over 65, and for men over 65 for two or more drinks a day. Drinking moderate amounts of alcohol can actually raise your blood pressure to a few points. It can also reduce the effect of blood pressure drugs.

06. Stop smoking

Cigarettes take a few minutes to bloom. And when the aspiration is finished, the blood pressure returns to normal. People who stop smoking regardless of age have a significantly higher average life expectancy.

07. Reduction of caffeine

The role of caffeine in blood pressure is still being discussed. People who rarely consume caffeine can raise their blood pressure by 10mmHg, but people who drink habitually have little effect on blood pressure. The effect of chronic caffeine intake on blood pressure is not clear, but there is a possibility of a slight increase in blood pressure. To determine if caffeine increases blood pressure, check the pressure within 30 minutes of drinking the caffeinated beverage. If the blood pressure increases by 5 ~ 10mmHg, it may be sensitive to the blood pressure increase effect of caffeine.

08. Stress reduction

Chronic stress is an important factor in hypertension. Unusual stress can also affect your blood pressure if you respond to stress while eating unhealthy foods, drinking, or smoking. Think about the causes of stress, such as work, family, financial or illness. After identifying the source of the stress, consider how you can eliminate or reduce stress. If you can not eliminate all the stressors, you can at least overcome the stress in a healthy way.

09. Measure your blood pressure at home and meet your doctor on a regular basis

Home monitoring can help you monitor blood pressure continuously, check for changes in lifestyle, and inform you and your doctor of potential health complications. Blood pressure monitors can be used without prescription. You can adjust your blood pressure by visiting your doctor regularly. If you can control your blood pressure, you may need to visit your doctor every 6 to 12 months depending on your other conditions.

10. Getting Support

Supportive family and friends can help improve your health. They can encourage them to take care of themselves, take them to a doctor's office, or start an exercise program to lower blood pressure. If you need help outside your family or friends, join a support group.

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