Controlling your BP the natural way
Getting diagnosed with high blood pressure can be a super stressful experience. The idea of consuming medications can be especially scary. However, medications are only one way to manage your blood pressure. The most important thing to keep in mind is a healthy lifestyle through which you can avoid, delay, or reduce the need for medication. Wondering how? Here are a few tips:
1. Watch your weight, or even better, lose it: The risk of hypertension increases with weight, which is why losing the excess amount can go a long way in improving your numbers. Even a small amount can go a long way. Keep a special eye out for weight around your waist which can significantly increase your odds for hypertension.
2. Exercise regularly: 30 minutes of exercise daily can help in reducing blood pressure. Being consistent is the most important thing in this situation. Stopping exercise will make your blood pressure go right back up again. One can take up aerobic exercises like walking, swimming, cycling and strength training to keep levels at an optimum.
3. Switch to a healthy diet: A Mediterranean diet rich in whole grains, fruits, vegetables, and low-fat dairy products is a super important part of your lifestyle change. Maintaining a food diary can be very helpful if one has issues sticking to the diet. Apart from cutting out sugar, the biggest thing to cut out or keep a strict eye on is your sodium or salt consumption. As sodium can be hidden in a large variety of foods and drinks, you will need to read the labels carefully before buying them. Cutting out salt entirely may not be easy but one can ease into it to prevent lapses.
4. Limit your alcohol consumption and stop smoking: Drinking a moderate amount can be good for your health. One drink a day for women and two a day for men can actually be beneficial for you, however, anything more can be harmful and reduce the effects of your blood pressure medications. While alcohol in moderate amounts can be beneficial, there is no level of smoking that is acceptable. Smoking increases your blood pressure and your risk of heart diseases too. Quitting can also have other long-term benefits for your overall health.
5. Consider supplements: Natural supplements like Pure Nutrition's BP Pro can go a long way in helping keep your BP levels at bay. The natural ingredients in it are known to act as vaso- dilators, cardiotonic and anti-oxidants which help in keeping your arteries healthy.
6. Reduce your stress: Chronic stress is a major contributor to blood pressure so controlling and managing your stress is crucial. Coupled with an unhealthy diet and lack of rest, stress can actually worsen your blood pressure. Try taking up a hobby or meditating and most importantly, take some time out to figure out your stress triggers and formulate a plan to eliminate them.