How To Control High Blood Pressure Without Medication- Controlling hypertension is essential. It progressively damages blood vessels and is quite dangerous for your well-being. It kills silently. Although prescription medications are the usual treatment for high blood pressure, there are various non-pharmacological approaches that can also effectively lower blood pressure. At First Choice Medical PLLC, Dr. Lawrence Goldman assists patients in managing high blood pressure by writing prescriptions and recommending lifestyle changes. Consider making the following lifestyle adjustments to lower your blood pressure.
Blood pressure readings are expressed as two figures for the diastolic and systolic phases. It has been shown that lowering systolic blood pressure to a maximum of 120 mmHg can reduce these risks. There are two ways to go about doing this: making lifestyle changes and taking medication. The two strategies complement each other nicely, even though some people may be able to lower their blood pressure by making lifestyle changes alone.
How To Control High Blood Pressure Without Medication
Your rising blood pressure worries your doctor about the long term repercussions, but you may be more worried about how it will affect your day-to-day activities right now, including whether you’ll need to start taking medication every day. High blood pressure, or hypertension, puts stress on the heart and arteries, says Houston Methodist cardiologist Dr. Felix Thomas. Controlling hypertension is essential because, if untreated, it can lead to a heart attack, stroke, and other major health issues.
How To Control High Blood Pressure Without Medication Details
|How To Control High Blood Pressure
|How To Control High Blood Pressure
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10 ways to control high blood pressure without Medication
If you have high blood pressure, you may be wondering if you need to take medication to lower it. However, changing one’s lifestyle is necessary to manage high blood pressure. Maintaining a healthy lifestyle can help lower blood pressure, which can lessen or even eliminate the need for prescription drugs.
You may maintain a lower blood pressure level by making these ten lifestyle modifications.
1. Lose extra pounds and watch your waistline
Increasing weight frequently causes blood pressure to rise. In addition to raising blood pressure, being overweight can lead to sleep apnea, which disrupts breathing while you’re asleep. One of the best lifestyle adjustments for lowering blood pressure is losing weight. Even a modest weight loss can help lower blood pressure if you are fat or overweight. Blood pressure can generally drop by about 1 centimetre of mercury (mm Hg) for every kilogramme (2.2 pounds) removed.
2. Exercise regularly
Frequent exercise can reduce elevated blood pressure by 5 to 8 mm Hg. Maintaining exercise is necessary to prevent blood pressure from rising once more. Try to engage in moderate physical activity for at least 30 minutes per day as a general guideline. Exercise can help stop hypertension, or high blood pressure, from developing in situations where blood pressure is already higher. Regular exercise helps people with hypertension lower their blood pressure to a healthy level.
Exercises that are aerobic in nature, including cycling, swimming, dancing, jogging, or walking, can reduce blood pressure. High-intensity interval training is an additional option. Short bursts of vigorous exercise are interspersed with slower intervals of activity during this kind of training. Blood pressure is also lowered by strength training. Make an effort to include strength-training exercises at least twice a week. Consult a healthcare provider to develop an exercise programme.
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3. Eat a healthy diet
Up to 11 mm Hg can be taken off of high blood pressure with a diet rich in whole grains, fruits, vegetables, low-fat dairy products, and low-saturated fat and cholesterol. The Dietary Approaches to Stop Hypertension (DASH) diet and the Mediterranean diet are two dietary regimens that lower blood pressure.
Dietary potassium can lessen the effect of salt (sodium) on blood pressure. When it comes to supplying potassium, supplements are less useful than foods like fruits and vegetables. Try to take 3,500–5,000 mg daily; this could result in a 4-5 mm Hg drop in blood pressure. See your physician to find out how much potassium you need.
4. Reduce salt (sodium) in your diet
Even a small reduction in salt intake can strengthen the heart and lower blood pressure by 5 to 6 mm Hg. Different demographic groups react differently to salt ingestion in terms of blood pressure. Limit your average daily intake of salt to 2,300 mg or less. However, 1,500 mg or less of salt per day is good for most people.
5. Limit alcohol
Reduced alcohol intake to less than one drink for women and two for men per day will effectively lower blood pressure by approximately 4 mm Hg. Twelve ounces of beer, five ounces of wine, or 1.5 ounces of an 80-proof liquor make up one drink. However, drinking too much alcohol can cause a sharp increase in blood pressure. It might also lessen the effects of blood pressure drugs.
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6. Quit smoking
The act of smoking elevates blood pressure. Stopping smoking lowers blood pressure. It may also lengthen life by lowering the risk of heart disease and enhancing general health.
7. Get a good night’s sleep
If you receive less than six hours of sleep per night for a few weeks, poor quality sleep can lead to hypertension. Insomnia, restless legs syndrome, sleep apnea, and other illnesses can cause sleep disturbances. If you regularly have problems falling asleep, let your healthcare professional know. To enhance the quality of sleep, the problem can be identified and resolved. However, if you don’t have restless legs syndrome or sleep apnea, consider these easy sleep hacks.
8. Reduce stress
Persistent emotional stress may have an impact on high blood pressure. To find out if stress management methods help lower blood pressure, more research is required on their effects. Determining the sources of stress, such as work, family, finances, or health, and creating stress-reduction strategies might be beneficial as well.
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9. Monitor your blood pressure at home and get regular checkups
You could get at-home blood pressure monitoring. It can ensure that the modifications you make to your lifestyle and medication are effective. Obtaining a home blood pressure monitor does not necessitate a prescription. Before you begin, speak with a healthcare provider about home monitoring. Regular medical checkups are also essential for controlling blood pressure. Find out from your doctor how frequently you should get your blood pressure checked if it is under control. You might only be able to access it once a day or less frequently.
10. Get support
Having strong social networks with loved ones and friends is crucial. They could take you to the doctor, urge you to take care of yourself, or work out with you to lower your blood pressure. If you discover that you need help beyond what friends and family can provide, consider joining a support group. This may put you in contact with individuals who can offer you vital advice on how to treat your condition in addition to moral or emotional support.
How To Control High Blood Pressure Without Medication FAQ’S
Can drinking water lower blood pressure?
Drinking water can help normalize blood pressure.
What should I do if my blood pressure is 150 90?
Treatment of high blood pressure often starts with lifestyle changes, including decreasing salt in your diet, losing weight if necessary, stopping smoking, cutting down on alcohol use, and regular exercise.
Does walking lower blood pressure?
Research shows a consistent walking routine can lower blood pressure.