6 Ways To Control High Blood Pressure Without Medication
If you wish to stay healthy, you cannot ignore any of the signs that warn you that something may be wrong. Certain factors exist which need to be stable at all times. Any abnormality in these factors could indicate that you have an issue. One of these is your blood pressure. If your blood pressure is climbing, it could be because you already have a problem or it is a problem of its own. A stable level is 130/80 mmHg. If your blood pressure is higher than this, then there are higher chances of developing serious health problems.
Here’s how you can bring down your blood pressure using natural methods: –
Breathing
When you are perpetually stressed, your blood pressure will rise. Your brain will start producing stress hormones, and when introduced into your blood stream, this will increase your blood pressure. Trying to deal with stress by binge eating or through liquor and cigarettes will only make your problems worse.
Take some time out every day to practise breathing in and out deeply so that the level of stress hormones present in your body is reduced. Just take a few minutes before sleep or as soon as you get up in the morning.
Work Out
Exercise is another natural method to stabilize your blood pressure. The British Journal of Sports Medicine has carried hundreds of studies which substantiate this theory. Exercising regularly works just as well as medicines when it comes to reducing blood pressure. Working out for at least half an hour every day helps a lot.
Consume Less Salt
High levels of sodium can also increase your blood pressure. So if you have issues with high blood pressure, bring down the amount of sodium intake. It can lower blood pressure by 5-6 mm Hg. This can be especially hard because salt is so integral to our cooking. Increase the consumption of organic food and avoid salt as much as you can.
Reduce Caffeine
Drinking two or three mugs of coffee every day can raise both your diastolic and systolic blood pressure. This is without considering other sources of caffeine like carbonated drinks. Reduce the amount of caffeine in your diet and look for healthier alternates to give you energy.
A Well Balanced Diet
Sticking to a well balanced diet plan will keep your blood pressure stable and your body and mind healthy. Include fruits, vegetables, whole grains and dairy which doesn’t have a lot of fat. Increase the amount of potassium you consume so that your kidneys are able to discard the sodium in your body. Consume around 2000-4000 milligrams of potassium every day.
Weight Loss
Studies show that blood pressure can spike when you put on weight. Those who are too heavy must try to reduce at least a little of their weight, especially around the waist. Men must keep their waists less than 40 inches and women should keep it less than 35 inches. With every two lb that you lose, your blood pressure will also decrease by one mm of mercury.
Follow these simple rules diligently and you will be fit and fine!
source
Here’s how you can bring down your blood pressure using natural methods: –
Breathing
When you are perpetually stressed, your blood pressure will rise. Your brain will start producing stress hormones, and when introduced into your blood stream, this will increase your blood pressure. Trying to deal with stress by binge eating or through liquor and cigarettes will only make your problems worse.
Take some time out every day to practise breathing in and out deeply so that the level of stress hormones present in your body is reduced. Just take a few minutes before sleep or as soon as you get up in the morning.
Work Out
Exercise is another natural method to stabilize your blood pressure. The British Journal of Sports Medicine has carried hundreds of studies which substantiate this theory. Exercising regularly works just as well as medicines when it comes to reducing blood pressure. Working out for at least half an hour every day helps a lot.
Consume Less Salt
High levels of sodium can also increase your blood pressure. So if you have issues with high blood pressure, bring down the amount of sodium intake. It can lower blood pressure by 5-6 mm Hg. This can be especially hard because salt is so integral to our cooking. Increase the consumption of organic food and avoid salt as much as you can.
Reduce Caffeine
Drinking two or three mugs of coffee every day can raise both your diastolic and systolic blood pressure. This is without considering other sources of caffeine like carbonated drinks. Reduce the amount of caffeine in your diet and look for healthier alternates to give you energy.
A Well Balanced Diet
Sticking to a well balanced diet plan will keep your blood pressure stable and your body and mind healthy. Include fruits, vegetables, whole grains and dairy which doesn’t have a lot of fat. Increase the amount of potassium you consume so that your kidneys are able to discard the sodium in your body. Consume around 2000-4000 milligrams of potassium every day.
Weight Loss
Studies show that blood pressure can spike when you put on weight. Those who are too heavy must try to reduce at least a little of their weight, especially around the waist. Men must keep their waists less than 40 inches and women should keep it less than 35 inches. With every two lb that you lose, your blood pressure will also decrease by one mm of mercury.
Follow these simple rules diligently and you will be fit and fine!
source