How To Control High Blood Pressure At Home?
High blood pressure is called the “silent killer”. It often has no symptoms but poses a significant risk for heart disease and stroke. These diseases increase the chances of death in the United States.
About one in three American adults has high blood pressure.
Your blood pressure is measured in millimeters of mercury, hence this is abbreviated as mm Hg.
Lifestyle plays a vital role in treating high blood pressure. By successfully managing your blood pressure with a healthy lifestyle, you can avoid, delay, or reduce the need for medication.
It is crucial to remember that high blood pressure usually has no symptoms.
Therefore, everyone should check it regularly.
If you’ve been diagnosed with high blood pressure, you may be concerned about taking medicine to lower your blood pressure.
Causes of High Blood Pressure:
Blood pressure is the measure of the forced employ by the blood against the walls of the blood vessels.
The heart pumps blood to the blood vessels, which carry blood throughout the body.
High blood pressure which is also called hypertension, may be dangerous because it makes the heart work harder to pump blood to the body or atherosclerosis, stroke, kidney disease, and heart failure.
What causes high blood pressure?
The exact causes of high blood pressure are unknown, but several things can play a role, including:
A. To smoke
B. Being overweight or obese
C. Lack of physical activity
D. Too much salt in the diet
E. Too much use of alcohol
G. Advanced age
I. Family history of high blood pressure
J. Chronic kidney disease
K. Adrenal and thyroid disorders
What is normal blood pressure?
A blood pressure reading writes hence: 120/80. It reads as “120 over 80”.
The ranges are:
1. Normal: less than 120 and high is 80 (120/80)
2. High: 120-129 / less than 80
3. Stage 1 high blood pressure: 130-139 / 80-89
4. Stage 2 high blood pressure: 140 and over / 90 and over
5. Hypertension crisis: more than 180 / more than 120: consult a doctor immediately
If your blood pressure is above the normal range, talk to your doctor about how to lower it.
Symptoms of high blood pressure
Before knowing about treatment you must know about the symptoms of High blood pressure which are the following as under:
1. Severe headaches
3. Fatigue or confusion
4. Weak Eyesight
5. Chest pain
6. Difficulty breathing
7. Irregular heartbeat
8. Blood in the urine
9. puffs to the chest, neck, or ears
People sometimes feel that other symptoms may be caused by high blood pressure, but they may not be:
iv. Trouble sleeping
v. Redness of the face
Best Ways To Control High Blood Pressure:
Here are 10 lifestyle changes you can make to lower your blood pressure and keep it low.
1. Lose extra pounds and take care of your waist
Blood pressure often rises as weight increases. overweight can also cause difficulty in breathing while you sleep also called sleep apnea, which further increases blood pressure.
Weight loss is one of the most suitable lifestyle changes for controlling blood pressure. Losing even a small amount of weight if you are overweight may help lower your blood pressure. In general, you can lower your blood pressure by about 1 millimeter of mercury for every kilogram (about 2.2 pounds) of weight you lose.
As well losing weight, you usually need to keep an eye on your waist as well. too much weight also becomes the reason for high blood pressure.
Men should keep their waist less than 40 inches (102 centimeters)otherwise they have the chance of hypertension.
Women have the risk of high blood pressure if their waist is more than34- 35 inches.
These numbers vary between ethnic groups. consult with your doctor about a healthy waist measurement for you.
2. Exercise regularly
Regular physical activity, such as 150 minutes a week, or about 30 minutes most days of the week, can lower your blood pressure by 5 to 8 mm Hg if you have high blood pressure. It’s vital to follow the rules of consistency because if you stop exercising, your blood pressure can go back up.
If you have high blood pressure, exercise can help you to decrease the chances of high blood pressure.
Some examples of aerobic exercise that you can try to lower your blood pressure include walking, jogging, cycling, swimming, or dancing. You can also try high-intensity interval training, which involves alternating short bursts of vigorous activity with subsequent recovery periods of lighter activity.
3. Follow a healthy diet
Eating a diet that is full of whole grains, fruits, vegetables, and low-fat dairy products, fat-free as well as less cholesterol can lower your blood pressure if you have high blood pressure. This eating plan is known as the DASH diet.
It is not easy to change your eating habits, but with these tips, you can adopt a healthy diet:
Keep a food diary. You should keep in your mind what you eat, even for a week.
Consider increasing potassium. Potassium can decrease the effects that may occur due to sodium on blood pressure. The best source of potassium is food, such as fruits as well as vegetables. Discuss with your about the best potassium level for you which is best to keep bp normal.
Be a smart shopper. Read food labels when shopping and follow your healthy eating plan when dining out, too.
4. Reduce sodium in your diet
Even a small use of sodium in your diet can lower your blood pressure by about 5 to 6 mm Hg if you have high blood pressure.
You should take sodium less than 2,300 milligrams (mg) a day or less.
However, lower usage of sodium (1,500 mg a day or less) is ideal for most adults.
try to reduce the amount of sodium in your meal you should follow these tips:
Read food labels. If possible, you should choose low-sodium intake.
Eat less processed foods. Only a small amount of sodium is found naturally in food.
Do not add salt. Just 1 level teaspoon of salt has 2,300 mg of sodium that increases the blood pressure.
Get comfortable. If you feel like you can’t drastically cut the sodium in your diet all of a sudden, do it gradually. Your palate will adapt over time.
5. Reduceusage of alcohol
Alcohol can be both good and bad for your health. By drinking alcohol only in moderation, usually, one drink a day for women or two a day for men, you can potentially lower your blood pressure by about 4 mm Hg.
Drinking more than a moderate amount of alcohol can also cause high blood pressure in many ways. It can also decrease the effectiveness of blood pressure medications.
6. Stop smoking
Each cigarette you smoke may cause your blood pressure too high for many minutes after you finish. Quitting smoking helps to lower blood pressure. you should quit smoking because leave this bad habit can save you from heart disease and improve your overall health. People who quit smoking may live longer rather than those people who addicted to smoking.
7. Cut down on caffeine
Caffeine can increase blood pressure in people as compared to those who use do not consume it.
Although the long-term effects of caffeine on blood pressure are unclear, it is possible for blood pressure to increase slightly. To see if caffeine raises your blood pressure, check your blood pressure within 30 minutes of having a caffeinated beverage. If your blood pressure rises by 5 to 10 mm Hg, you may be sensitive to the blood pressure increasing effects of caffeine. Suggest to your doctor about the impact of caffeine on your blood pressure.
8. Reduce your stress
Chronic stress can contribute to high blood pressure. Occasional stress can also contribute to high blood pressure if you react to stress by eating unhealthy foods, drinking alcohol, or smoking.
Take some time to think about what causes you stress, such as work, family, finances, or illness. Once you should know the causes of hypertension then you can resolve it. If you can’t eliminate all of your stressors, you can at least deal with them in a healthier way. Try:
Change your expectations. For example, plan your day and focus on your priorities. Understand that there are some things that you cannot change or control, thus you should focus on how you react to them.
Focus on the problems you can control and make plans to solve them. If you have a conflict with your children or your spouse, try to resolve it thus you can save yourself from hypertension.
Avoid stress triggers. Try to avoid triggers when you can. For example, if rush hour traffic on the way to work causes you to stress, try leaving earlier in the morning or take public transportation. You should avoid people who cause your high blood pressure if possible.
You should try to take time to breathe deeply. Make time for enjoyable activities or hobbies on your schedule, like taking a walk, cooking, or volunteering.
Practice gratitude. Try to be happy to protect yourself from high blood pressure.
9. Check your blood pressure regular basis at home
You should monitor your blood pressure home, make sure your lifestyle changes are working, as well consult with your doctor about potential health complications. Talk to your doctor about home monitoring before you begin.
Regular visits to your doctor are also essential to control your blood pressure. If your blood pressure is well-controlled, check with your doctor about how often to check it. Your doctor may suggest that you check it daily or less often.
If you are making any changes to your medications or other treatments, your doctor may recommend that you check your blood pressure two weeks after treatment changes and one week before your next appointment.
10. Get support
Supportive family and friends can help improve your health. They can encourage you to take care of yourself, take you to the doctor’s office, or embark on an exercise program with you to keep your blood pressure low.
This can put you in touch with people who can give you an emotional or morale boost and who can offer you practical advice in dealing with your condition.
You could have a hypertensive crisis that could lead to a heart attack or stroke. You may also have another dangerous health issue.
Most of the time, high blood pressure does not cause headaches or nosebleeds. But this can happen in a hypertensive crisis when the blood pressure is above 180/120.
If your blood pressure is very high or does not drop after making these lifestyle changes,than your doctor may recommend prescription medications.
Talk to your doctor about possible medications as well as do work which best for your health. You should try to make yourself happy because it is the best way to keep away yourself from high blood pressure.