Lifestyle Tips To Lower Blood Pressure
So, are you wondering how to lower blood pressure besides changing your diet? Reducing stress can lower blood pressure. Some other natural ways to lower blood pressure include getting better sleep, scheduling in more free-time and fun, surrounding yourself with encouraging friends and exercising on a daily basis.
Regular exercise and diet play a large role in the development of hypertension. Another one of the most detrimental components of the Western lifestyle is stress. Managing stress includes relaxation techniques such as deep breathing, yoga, journaling or art therapy.
You can raise your blood pressure to alarming levels just by thinking or stressing about events. Imagined events have as much physiological effect as real ones. In fact, this is the basis of post-traumatic stress disorder , and the improvement of performance in businessmen and Olympic athletic gains through visualization.
The best preventative measure to high blood pressure? A healthy lifestyle. Its common sense, really.
What Are The Signs And Symptoms
As mentioned, those who have high blood pressure often do not feel signs and symptoms. If you ignore your blood pressure because you feel that you will have signs and symptoms that will alert you to the fact that it requires treatment, you are taking a dangerous chance with your life.
A number of symptoms have been indirectly related to very high blood pressure. These include headaches and nose bleeds, dizziness for example. Although these may relate to severe and chronic blood pressure issues, these symptoms can be caused by other medical problems. If you suffer some or any of these symptoms you should be evaluated by your family doctor.
Reduce And Avoid Chronic Stress
Some stress in life is unavoidable. But if you feel stressed out and tense for much or all of the day, your habits might be affected. People with chronic stress are in danger of unhealthy coping habits like overeating and substance abuse. It can also be difficult to sleep if you are frequently or constantly stressed. All of these things can raise your blood pressure.
To keep your stress in check, make time for healthy activities. Spend some time every day in an activity that relaxes you, such as:
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Drugs Vs Lifestyle Change
First, keep in mind that drugs have limited success. Most studies on diuretics and other blood pressure-lowering drugs suggest they lower the risk of cardiovascular events among those with blood pressure between 140/90 and 159/99 by 15 to 20%.3 The problem is, with this range of blood pressure, the risk of cardiovascular-related deaths has increased by 300 to 400% compared to people with normal blood pressure.
So, while treating hypertension with drugs is generally better than no treatment, it is far from a cure, asserts Dr. Fruge.
Tips To Lower Blood Pressure In Emergencies
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Blood pressure is defined as the pressure that blood applies to the walls of the arteries while being pumped by the heart. A normal blood pressure is 120/80 mm Hg. Where 120 is the pressure when the heart pumps and 80 is the pressure when the heart relaxes. This much pressure is important because blood needs to reach every organ of the body to provide it with nutrients.
What you should know:
Sudden high blood pressure causes and symptoms
Some of the sudden high blood pressure causes might include stress, excessive salt in the diet, obesity, lack of physical activity, and so on. In cases where blood pressure goes up for a short time but then returns to normal, a doctor can prescribe medication to help control it. However, there may be cases where blood pressure shoots up unexpectedly and emergency care is required.
- Pain in the chest
What If A Family Member Needs Emergency Treatment For High BP
The first thing to do is to call your doctor immediately and report the symptoms. If you have been advised to get to the hospital, do as your doctor says.
How to lower blood pressure instantly in an emergency at home
Blood pressure is not a critical ailment if controlled in the initial stages. Proper chronic care management plans and consulting doctors regularly will ensure that lifestyle diseases are kept at bay.
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How K Health Can Help
Finding the right health drink to help you control your blood pressure can be challenging.
You may need to speak with a doctor about managing your blood pressure with lifestyle changes.
Did you know you can get affordable primary care with the K Health app?
to check your symptoms, explore conditions and treatments, and if needed text with a doctor in minutes. K Healths AI-powered app is HIPAA compliant and based on 20 years of clinical data.
What Is Considered High Blood Pressure
Blood pressure changes naturally throughout the day. This depends on many factors, including whether you are sitting, standing, exercising or sleeping, and upon how much fluid is in your body.
High blood pressure is when a persons blood pressure is persistently higher than it should be: usually 140/90mmHg or higher. Your doctor will need to take several measurements at different times before they can diagnose high blood pressure.
The decision to treat high blood pressure doesnt just depend on your measurements it also depends on your other risk factors for heart disease and blood vessel disease.
The Australian guidelines for classifying blood pressure ranges are:
|90 and over|
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Eating A Healthy Balanced Diet
Many studies show that restricting sugar and refined carbohydrates can help you lose weight and lower your blood pressure.
The U.S. Department of Health and Human Services recommends the DASH diet This eating approach encourages foods low in saturated fat, total fat, and cholesterol and high in fruits and vegetables, and low-fat dairy foods. In addition, eating foods lower in salt and sodium also can reduce blood pressure.
Aim to eat a diet that’s rich in:
- Tomatoes, tomato juice, and tomato sauce
Maintain A Healthy Weight
A little weight loss can bring a lot of health gains. Even a slight weight loss can help manage or prevent high blood pressure in many overweight people .
A review of several studies reports that weight loss diets reduced blood pressure by an average of 3.2 mm Hg diastolic and 4.5 mm Hg systolic.
For ideas on how to get started, take a look at our guide on how to lose weight at home.
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Use Supplements Under Doctor Supervision
I do want to touch on supplements as another way to lower blood pressure naturally. Remember, every supplement is not for everyone. So if you’re using supplements, you must, again, do it under the supervision of your physician. One supplement is fish oil. Now there have been trials to show that fish oil can help to lower blood pressure. In fact, there was one meta-analysis of 70 randomized trials, and it demonstrated that fish oil actually can reduce the blood pressure, both the systolic and the diastolic in people who have normal blood pressure and in people who do have a diagnosis of hypertension. They actually got the best results in people who were untreated. So fish oil is a supplement that can reduce blood pressure naturally.
Another supplement that may help to lower blood pressure naturally is CoQ10 or coenzyme Q10. There have been some studies to support this, but there also have been some mixed results. So let me just touch on it. CoQ10 is like a vitamin. It’s found in the mitochondria of cells in the heart, liver, and kidney, and it’s believed to be anti-inflammatory and antioxidant. So it helps to fight free radicals and it potentially can help to relax the walls of blood vessels which would lower blood pressure.
Moringa Oleifera For High Blood Pressure
One of the foods to help lower blood pressure and keep it at safe levels is Moringa oleifera seeds.
The American Journal of Hypertension reported in 2016 that consuming Moringa oleifera seed powder helped control high blood pressure in hypertensive rats. Scientists noted that this study helps confirm the traditional use of Moringa oleifera seed for high blood pressure.
You can also take Moringa oleifera leaf supplements as a natural remedy for hypertensive conditions.
Find out more uses for Moringa oleifera in treating a number of chronic health conditions.
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Can A Hot Shower Lower Your Blood Pressure
Lowers blood pressure. Studies have shown that soaking in a hot bath can lower your blood pressure. This is a great system for those with heart conditions and even those who dont. But first, consult your doctor if you do have a heart condition because a hot bath will also raise the rate of your heartbeat.
What Is Good Blood Pressure
A good, normal blood pressure readingtaken while seated, with a blood pressure cuffshould be 120/80. The first number is the systolic blood pressure , and the second is the diastolic blood pressure . Anything over that is either considered elevated or high.
Those numbers apply across the board for adults over the age of 18, Dr. Osborne says. He notes that decades ago, good blood pressure numbers varied based on age, limits some people still cling to today. But in actuality, its all standardized to 120/80.
The vast majority of hypertension out there is in adults, he says. Its independent of age. It doesnt matter whether youre 21 or 81. The numbers are the same.
For adults, that is. For kids, its a little different. Blood pressure numbers are based on population and age, and are generally lower than with adults. Theres not a standardized set of guidelines for children, but certainly if you come across a kid that repeatedly has blood pressures that would be high according to the adult category, its high, Dr. Osborne explains.
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What The Cleanse Entails
While some people may experience health benefits when following a celery juice cleanse, this is likely due to broader lifestyle changes like limiting processed foods, drinking more fluids throughout the day, or exercising regularly.
To follow Anthony Williams celery juice diet, youre meant to drink 16 ounces of celery juice each morning on an empty stomach. This amount is increased to 2432 ounces if you have a chronic disease.
You then resume a healthy diet for the rest of the day, though specifics arent mentioned. Many people treat the diet as a 10-day cleanse, while others follow it for longer.
Unfortunately, cleanses and fad diets tend to promote excessive calorie restriction, which can lead to dangerous weight loss, nutrient deficiencies, and hunger (
Many claims behind celery juice, such as the idea that it detoxes your body, arent supported by science. Juice cleanses may also run the risk of excessive calorie restriction, nutrient deficiencies, and other dangers.
Though celery juice can be nutritious, it carries a handful of downsides to consider.
What Risks Are Increased By High Blood Pressure
High blood pressure increases your risk of heart disease, stroke and chronic kidney disease. If you have diabetes, high blood pressure also puts you at higher risk of complications such as nerve and eye damage.
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Not Ideal For Everyone
Unfortunately, some people with sensitive digestive systems, such as those with irritable bowel syndrome , may not tolerate celery juice .
This is due to its high content of fermentable starches, also known as FODMAPs. These can cause bloating and discomfort when digested .
If you experience digestive side effects after drinking celery juice, its likely best to avoid it. You may consider consulting a healthcare professional to investigate if there could be a digestive condition like IBS behind your symptoms.
Celery juice contains plant compounds believed to improve gut health, although human research is needed. It also provides fermentable starches that may cause stomach upset in those with IBS and sensitive digestive systems.
Though celery juice cleanses are a popular health trend, you should be skeptical of their claims. Theyre often overblown and not based on science.
Try These Medicinal Herbs
Herbal medicines have long been used in many cultures to treat a variety of ailments.
Some herbs have even been shown to possibly lower blood pressure. However, more research is needed to identify the doses and components in the herbs that are most useful.
Always check with your doctor or pharmacist before taking herbal supplements. They may interfere with your prescription medications.
Heres a partial list of plants and herbs that are used by cultures throughout the world to lower blood pressure:
- black bean
- river lily
- Avoid daytime naps.
- Make your bedroom comfortable.
The 2010 national Sleep Heart Health Study found that regularly sleeping fewer than 7 hours a night and more than 9 hours a night was associated with an increased rate of high blood pressure.
Regularly sleeping fewer than 5 hours a night was linked to a significant risk of high blood pressure long term .
What Should I Do If My Blood Pressure Is 160 Over 100
Your doctor If your blood pressure is higher than 160/100 mmHg, then three visits are enough. If your blood pressure is higher than 140/90 mmHg, then five visits are needed before a diagnosis can be made. If either your systolic or diastolic blood pressure stays high, then the diagnosis of hypertension can be made.
Vitamin C Is A Good Natural Remedy For High Blood Pressure
One of the best vitamins for treating hypertension is vitamin C because of its benefits to the health of your arteries.
A systematic review of 29 trials found that taking 500 mg of vitamin C a day helped to quickly treat high blood pressure problems. Over an 8-week period, vitamin C supplementation was effective in lowering both systolic and diastolic blood pressure.
Find out more about the benefits of taking vitamin C to strengthen your immunity and prevent oxidative damage in your body.
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Regular Exercise To Reduce High Blood Pressure
The Journal of the American Heart Association reports on a review of trials involving the effects of exercise training on blood pressure. The results of 95 trials found that regular exercise and resistance training lower both systolic and diastolic blood pressure.
Even less vigorous exercising such as walking can also help to remedy hypertension. One study found that moderate walking can help to lower blood pressure naturally and reduce the risk of coronary heart disease.
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.
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Eat Garlic Or Take Garlic Extract Supplements
Fresh garlic or garlic extract are both widely used to lower blood pressure.
A meta-analysis found that for people with high blood pressure, garlic supplements reduced their systolic blood pressure by up to about 5 mm Hg and reduced their diastolic blood pressure as much as 2.5 mm Hg .
According to a 2009 clinical study, a time-release garlic extract preparation may have a greater effect on blood pressure than regular garlic powder tablets .
Natural Ways To Lower Blood Pressure
Fewer than half of people with high blood pressure have it under control. The problem: When your pressure is too high for too long, it can stretch and damage your arteries.
The resulting health problems can include heart disease, heart failure,stroke, kidney damage, vision loss, memory loss and cognitive decline. Soits important not to brush off high blood pressure. Your first line ofdefense: Try these lifestyle changes as natural ways to lower bloodpressure. Try these lifestyle canges as natrual ways to lower blood pressure.
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Try Meditation Or Deep Breathing
While these two behaviors could also fall under stress reduction techniques, meditation and deep breathing deserve specific mention.
Both meditation and deep breathing may activate the parasympathetic nervous system. This system is engaged when the body relaxes, slowing the heart rate, and lowering blood pressure.
Theres quite a bit of research in this area, with studies showing that different styles of meditation appear to have benefits for lowering blood pressure .
Deep breathing techniques can also be quite effective.
In one study, participants were asked to either take six deep breaths over the course of 30 seconds or simply sit still for 30 seconds. Those who took breaths lowered their blood pressure more than those who just sat .
Try guided meditation or deep breathing. Heres a video to get you started.
Bottom line: Both meditation and deep breathing can activate the parasympathetic nervous system, which helps slow your heart rate and lower blood pressure.
Lose Weight To Manage Hypertension Naturally
Getting and maintaining a healthy body weight puts less strain on your heart and helps to lower blood pressure.
Getting enough exercise and enjoying a healthy, well-balanced cardiac diet help to lose weight and also treat hypertension. One study found that combining the DASH diet with exercise had a positive effect on both body weight and elevated blood pressure.
One study involving over 13,000 obese individuals found that losing weight was a major factor in reducing the risk of uncontrolled hypertension.
Losing weight can also help to lower high blood pressure quickly. Over a 10-week period, people who lost 5% of their body weight experienced a notable drop in blood pressure.
You can start on a program to lower your blood pressure today if you take measures to lose weight and maintain a healthy weight.
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