Blood Pressure
To Improve your High blood pressure you have to make the following habits in daily life as Lifestyle changes play an important role in treating high Blood Pressure.
Loss your weight
Blood pressure often rises as you gain weight. Being overweight can also lead to interrupted breathing while sleeping, called sleep apnea. Sleep apnea further raises blood pressure. Losing weight is one of the best remedies to control blood pressure. If you’re overweight or obese, even losing a little weight can help lower blood pressure. Blood pressure is measured in millimeters of mercury (mm Hg). In general, every kilogram (about 2.2 pounds) of weight lost can lower blood pressure by about 1 mm Hg.
Waist size is important, too. Carrying too much weight around the waist can increase the risk of high blood pressure.
In general:
Men are at risk if their waist measures more than 40 inches (102 centimeters).
Women are at risk if their waist size is 35 inches.
Exercise regularly
Regular aerobic exercise Plays a very important role in lowering high blood pressure by about 5 to 8 mm Hg. It’s important to keep exercising to prevent blood pressure from rising again. As a general goal, aim to do at least 30 minutes of moderate physical activity every day.
Exercise can also help prevent high blood pressure from turning into hypertension, also called high blood pressure. For people who have high blood pressure, regular physical activity can bring blood pressure down to a safe level.
Some examples of aerobic exercise that may help lower blood pressure include walking, jogging, cycling, swimming, and dancing.
Eat a healthy diet
Add a rich diet to your daily food which contains grains fruits, vegetables, and low-fat dairy products. Potassium in the diet may reduce the effects of table salt and sodium on blood pressure. Food manufacturers often add sodium to processed foods to make them taste salty. Aim for 3,500 to 5,000 milligrams (mg) of potassium daily. This may lower blood pressure by 4 to 5 mm Hg. Ask your healthcare professional how much potassium you should take.
Reduce salt and sodium in your diet
Even a little less sodium in the diet may improve heart health and blood pressure. Sodium plays an important role on blood pressure and varies among groups of people. In general, limit sodium to 2,300 mg or less daily. However, for most adults, limiting sodium to 1,500 mg or less daily is ideal. Doing so may lower high blood pressure by 5 to 6 mm Hg.
To reduce sodium in the diet:
Read food labels. always try to go for low-sodium versions of foods and beverages.
Eat fewer processed foods. Only a small amount of sodium is naturally found in foods. Most sodium is added during processing.
Rather than using table salt. Use herbs or spices in your food to enhance flavor.
Cooking. Cooking can help you control the amount of sodium in food.
Limit alcohol
To Avoid high BP alcohol should be limited if you are used to it. For a woman, a maximum of one drink a day or two drinks a day for men can help lower blood pressure by about 4 mm Hg. One drink equals 12 fluid ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor.
too much alcohol can raise High BP by many points. It also can make blood pressure medicines less effective.
Quit smoking
Smoking raises blood pressure. Stopping smoking helps lower blood pressure. as it lowers the risk of heart disease and improves health overall, possibly leading to a longer life.
Get a good night’s sleep
If you sleep less than seven hours every night then it can increase your hypertension. Insomnia, restless legs apnea can be the major issues due to disrupted sleep.
So the suggestion for Adults is to get 7 to 9 hours of sleep every night. Discuss with your healthcare professional if you facing trouble sleeping. then try to Find and treat the same p. But if you don’t have sleep apnea or restless leg syndrome, follow these simple tips for getting more restful sleep.
Stick to a sleep schedule.
Always sleep and wake up at the same time each day. Follow the same schedule on weeknights and weekends.
Create a restful space.
Try to make your sleeping space cool, dark, and quiet. Always do something relaxing for at least one hour before going to bed. You can take a warm bath or do relaxation exercises.
Turn off the dim light, such as from a Computer screen, phone, or TV.
Always take care of your eat and drink. Don’t go to bed hungry or too full. also avoid alcohol nicotine, and caffeine close to bedtime.
Limit naps. , limit your naps maximum of 30 minutes, and try to take them earlier in the day. so that You may sleep better at night.
Reduce stress
Long-term stress may play a role in high blood pressure. We have to find out the cause whether it is work, family, finances or illness. Once you know the causes of your stress, you can find ways to deal with them.
Try the following:
Always focus on your most important tasks. If something is not in your scope then Learn to say no. Allow enough time to complete what needs to be done.
Try to Focus on the issues that you can control and also make plans to solve them. For an issue at work, talk to your senior. For a dispute with your children or partner, find ways to resolve it.
Stay away from stress triggers. For example, if rush hour traffic causes stress, travel at a different time or use public transport. If possible, stay away from people who cause stress.
Take time to relax. Find time each day to sit quietly and breathe deeply. Make time for fun activities or hobbies, such as taking a walk, cooking, or volunteering. Practice gratitude. Showing others that you are grateful for them can help reduce stress.
Check your blood pressure at regular intervals
You can measure your blood pressure at home to make sure your medications and lifestyle changes are working.
Home blood pressure measuring devices are widely available and available without a prescription. Discuss with healthcare professionals about home monitoring if possible.
Seeing a healthcare professional regularly is also important for controlling blood pressure. Once your blood pressure is controlled, then ask your healthcare professional how often you need to check it. You may be able to get away with checking it just once a day or even less often.
Control your cholesterol and blood sugar
High blood sugar and high levels of “bad” non-HDL cholesterol increase the risk of heart disease. Maintain healthy habits To manage cholesterol and blood sugar and lower blood pressure. Eat healthy foods, exercise, lose excess weight, and don’t smoke. Follow your healthcare professional’s advice about how to manage cholesterol and blood sugar.
Making these 10 lifestyle changes is a long-term journey, and some days it may feel challenging. Speak to your family or friends for support when you need it. Your loved ones can encourage you to take care of yourself, take you to healthcare checkups or start an exercise program with you to keep your blood pressure down.
If you feel you need support beyond your family and friends, think about joining a support group. This can put you in touch with people who can lift your morale or increase your confidence. The support group can also provide practical tips for coping with your condition.