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Reduce Stress Through Meditation And Rest
Chronic stress can lead to chronic elevations in the stress hormones cortisol and adrenaline, says Dr. Desai. These hormones constrict the arteries and cause weight gain, which further increases blood pressure.
He recommends reducing stress by using breathing exercises, practicing meditation, completing physical exercise, practicing yoga, logging quality sleep, taking breaks throughout the day, spending time in nature, listening to music and eating a balanced diet.
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What Causes High Blood Pressure
For most people, there isn’t a single cause of high blood pressure. However there are a number of things that make you more likely to have it. These are called risk factors.
Some risk factors for high blood pressure you can manage, for example when you:
- Smoke or vape with nicotine. When you smoke or vape nicotine your blood pressure goes up. Over time it damages your arteries, increasing your risk of a heart attack or stroke.
- Eat too much processed foods and salt. Many processed foods include a lot of salt. Too much salt makes your body store extra water which raises your blood pressure.
- Drink too much alcohol too often. Drinking alcohol temporarily increases blood pressure. Over time, drinking too much on a regular basis can lead to long-term increases in blood pressure.
- Are overweight. Being overweight increases your risk of having high blood pressure. Even losing just a few kgs can lower your blood pressure.
- Aren’t active enough. Moving more and sitting less will lower your blood pressure.
- Are stressed. The hormones released in your body when youre stressed increase your blood pressure. Researchers are still trying to understand the exact link between long-term high blood pressure and ongoing stress.
Other risk factors include:
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How Much Diet And Exercise Can Lower Your Blood Pressure
Nearly half of U.S. adults now have hypertension, according to recent guidelines from the American Heart Association and the American College of Cardiology.
That means that many people who had prehypertension according to the old guidelines now have stage 1 hypertension. Most of them dont need to start taking drugs to lower their pressure . Instead, the guidelines recommend a healthy lifestyle.
Why? Because it works. Heres how much your systolic pressure could fall with diet and exercise, according to the new guidelines:
Eat More Foods High In Magnesium
A small study in the International Journal of Hypertension found magnesium supplementation can reduce blood pressure in small amountsNguyen H, Odelola OA, Rangaswami J, Amanullah A. A Review of Nutritional Factors in Hypertension Management. International Journal of Hypertension. 2013 698940. . Talk to your doctor before taking magnesium supplements, especially if you have kidney disease. You can also safely incorporate high-magnesium foods into your diet. Dr. Desai recommends foods like leafy green vegetables and unsalted almonds.
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Follow A Healthy Diet
A healthy diet with a variety of nutritious foods, in line with the Australian Dietary Guidelines, will help keep blood pressure under control as well as your cholesterol and weight.
- Eat 5 serves of vegetables and 2 serves of fruit every day.
- Limit your fat intake to 20 to 35% of your total energy intake. Consume healthy unsaturated fats instead of saturated fats.
- Reduce your salt intake to fewer than 4 grams per day if you have high blood pressure. This is less than one teaspoon of salt. Salt contains sodium, which is linked to high blood pressure.
How Long Will It Take To Lower Blood Pressure
With a strict diet and lifestyle changes, high BP can be lowered in 2-3 weeks.
However, there are categories in high blood pressure. So, first watch out for these categories:
Elevated Blood Pressure
The reading shows around 120-129/80. It is called pre-hypertension.
Stage I Hypertension
The reading varies from 130-139/90.
Stage II Hypertension
The readings vary from 140/90 or higher.
Hypertensive Crisis
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How Can I Lower My Blood Pressure Immediately
High blood pressure is a dangerous condition that impacts nearly half of adults in the United States according to the Centers for Disease Control and Prevention . In 2018, close to half a million deaths in the country had high blood pressure as a primary or contributing cause. Occurring when the force of blood pressing against artery walls is consistently too high, high blood pressure requires a long-term care approach. However, there are several ways to temporarily lower your blood pressure in just a matter of minutesgive these methods a try if youd like to lower your blood pressure immediately:
- Take a warm bath or shower. Stay in your shower or bath for at least 15 minutes and enjoy the warm water. This can also help reduce muscle tension.
- Do a breathing exercise. Take a deep breath from your core, hold your breath for about two seconds, then slowly exhale. Pause for a few moments and repeat.
- Relax! Stress is a key contributor to high blood pressure, so do whatever you can to relax. This may be as simple as sitting in a quiet room for a few moments, doing a few stretching exercises, reading a good book, or meditating.
These techniques can provide a quick fix, but its important to implement a long-term care plan to successfully manage your high blood pressure. Some of the most effective ways to lower blood pressure include:
Why Lowering Your Bp Matters
Over time, high blood pressure can lead to an array of health complications. HBP does not have symptoms, so its especially important to visit your primary physician on a regular basis. They will be able to determine if your blood pressure is abnormal and prescribe a treatment plan for you.
HPB can lead to:
- Damage to your heart and arteries
- Memory loss
- Vision loss
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Finding The Right Blood Pressure Medications For You
How blood pressure medicines work
Your body is constantly working to keep your blood pressure under control. There are receptors in your blood vessel walls which detect when your blood pressure is too high or low. In response, your nerves, hormones and kidneys all play a role in bringing it back to a safe level.
Over time, your blood pressure can creep up for a number of reasons, including an unhealthy lifestyle, and medications can help to bring it back down. They do this by acting on the ways your body controls blood pressure. Some affect the nerves or hormones which send signals to your blood vessel walls, telling them to relax or contract, while some affect the kidneys, causing them to remove excess salt and water from the blood.
Taking more than one medicine
Taking a combination of different medicines can work better than taking one, because they work in different ways. Taking a low dose of two medications rather than a high dose of one, can also help to avoid side effects, as side effects can sometimes be caused by the dose.
Sometimes a medication will work well to begin with, but with time your blood pressure might creep up again. You may then need to take another medicine alongside it which works in a different way.
Choosing a medicine to suit you
Which medications will be suitable for you depends on a number of things, including your:
Finding the right combination of medicines
Simplifying your medicines
Try Meditation Or Yoga
Mindfulness and meditation, including transcendental meditation, have long been used and studied as methods to reduce stress.
Yoga, which commonly involves breathing control, posture, and meditation techniques, can also be effective in reducing stress and blood pressure.
A 2013 review on yoga and blood pressure found an average blood pressure decrease of 3.62 mm Hg diastolic and 4.17 mm Hg systolic when compared with those who didnt exercise.
Studies of yoga practices that included breath control, postures, and meditation were nearly twice as effective as yoga practices that didnt include all three of these elements .
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Causes Of High Blood Pressure
High blood pressure builds slowly over time. This is one reason you may not notice your symptoms. Unhealthy lifestyle choices like poor diet and a lack of exercise are factors that impact your blood pressure.
Other health conditions like diabetes and obesity increase your risk for high blood pressure.
Home Blood Pressure Monitoring
Some people buy their own blood pressure monitor to use at home. This means you can measure your blood pressure on an ongoing basis.
The blood pressure readings you do at home are as good as those done by your doctor.
If you decide to buy one, it’s important to get the correct cuff size. If the cuff is too big or too small, it can give an inaccurate reading.
If you take your own blood pressure and get an unusually high reading, take it a second time after at least five minutes. If it’s still high and you’re worried, contact your nurse or GP.
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Lower Your Levels Without Medication
While many people use medications to lower their blood pressure, lifestyle changes are usually recommended, too. Eating a healthy diet, maintaining your weight, and getting regular exercise are good ways to prevent high blood pressure and cardiovascular disease, but they can help treat these problems, too. While lifestyle changes alone can’t cure high blood pressure, they can improve how well your medications work and help you avoid additional complications.
/4tips To Follow To Lower The Blood Pressure
Making healthy lifestyle changes is the most effective way to bring your blood pressure back to normal. Here are a few lifestyle changes that you must make.
Eat healthily: Cut down processed and fried foods. Have nutrient-rich vegetables and fruits to stay healthy.
Exercise: Perform low-intensity exercises for 30-40 minutes every day. Running, jogging and yoga can be quite effective for people suffering from high blood pressure.
Reduce sodium intake: To cut down the risk of heart disease keep a close watch on your sodium intake. Consuming a high amount of sodium can cause a lot of trouble.
Lose some weight: Our weight directly influences our circulatory system, increasing the risk of heart attack and stroke. So, if you are overweight try to lose down some kilos.
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Can Eating Cause Your Blood Pressure To Go Lower Or Higher
If your doctor has suggested measuring your blood pressure at home, its likely theyve recommended you take your morning measurement before eating. Thats because the reading will often be lower than is typical following a meal.
When you eat, your body directs extra blood to the stomach and small intestine. At the same time, blood vessels that are distant from your digestive system narrow, and your heart beats harder and faster.
This action maintains the blood flow and blood pressure to your brain, extremities, and elsewhere in your body.
If your blood vessels and heart dont respond correctly to the extra blood directed to your digestive system, blood pressure everywhere but the digestive system will decrease. This is called postprandial hypotension.
Postprandial hypotension can result in:
If youre monitoring your blood pressure at home, there are many factors that might affect the reading, including:
To make sure youre getting accurate information, bring your home blood pressure monitor to your doctors office once a year. You can compare its readings with the readings from your doctors equipment.
Hypertension: What You Need To Know As You Age
You cant see high blood pressure, also called hypertension. And most ofthe time, you cant feel it. But if youre among the 78 million Americanswith hypertension or are one of the 70 million with prehypertension, its important to understandits effects on your healthand to take action today to bring your numbersdown to healthier levels.
Blood pressure is the force of blood against the inner walls of yourarteries. It has normal fluctuations throughout the dayfalling when yourerelaxed or asleep, rising naturally in the morning, and increasingtemporarily when youre under stress, excited or exercising. But when yourresting blood pressure level rises too high, it can scar, stiffen and/orweaken blood vessels. This effect can double your risk for aheart attack quadruple your odds for astroke raise your risk forheart failure, vision loss, kidney problems,dementiaand circulation problems such asperipheral artery disease weaken your bones and contribute toerectile dysfunctionin men.
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