It’s quite daunting to settle down at the moment when we find ourselves with high blood pressure or hypertension. The definition of high blood pressure has come down to 130/80 from 140/90 millimeters of mercury (mm Hg). This implies that more and more people have been coming across hypertension all over the world nowadays.
You cannot deny the fact of the change here, but there is nothing to worry about it at the same time. Dr Naomi Fisher, the director of hypertension (Brigham and Women’s Hospital Division of Endocrinology), states that. “Obviously, nothing happened overnight inside a woman’s body or to her health with the release of the guidelines.” However, the change has a massive impact on us and we cannot overlook the matter of high blood pressure anymore.
How Does Hypertension Have an Impact on High Blood Pressure?
On the off chance that you happen to be a person whose blood pressure revolves around 130/80, it is a vital importance for you to reduce it. Because, reducing it can save you from having a heart attack, eye disease, stroke, continue decline, and even kidney disease. Gone are the days when nobody used to bat an eye on their blood pressure. But, we have reached a day where we cannot blink our eyes off the range of our BP. We have to take certain measures to bring it down by making use of lifestyle interventions. Simple lifestyle changes can help us to control our blood pressure to a greater extent. Even these changes can be much more helpful than pills at times.
It’s a fact that bringing changes to our typical lifestyle is quite daunting or challenging. If you are determined to ignore the plates of cookies on the office table or regular dinner night out with your homies, you have to wake up early in the morning and start depending on a healthy eating regimen. It’s a rule of thumb for every patient who does not have the hang of their blood pressure within themselves.
How to Control Blood Pressure with Simple Changes
Making a difference in the range of our blood pressure does not mean that we have to embark on a major life overhaul. We are going to demonstrate five simple steps for you that will surely come in handy when it comes to controlling the blood pressure. Let’s get started.
- Lose Weight
According to Northern Health Centers, Losing weight is the first and foremost step that every primary physician will suggest to you when you approach them for an uncontrolled blood pressure issue. And yes, it is the rule of thumb. However, you do not have to lose 20 KGs in 2 months to make a difference. Even losing 10 pounds over the long haul can help you to get the hang of your blood pressure.
- Read Labels
We, the Native Americans, do not often read the labels when you go to the superstore to grab some stuff. Studies have found that we eat 3x more dietary sodium than the recommended total amount. The only ¾ of a teaspoon salt is the recommended total amount of sodium intake that we ought to take a day. Imagine how much more amount of sodium we are taking every day within our daily eating routine. This is why it’s very important to read the labels carefully so that we can weed out the high-sodium foods. Or, you can make your own food at home by having less intake of sodium. However, there are six foods that are very high in sodium but we take almost every day. Those foods may include:
- Breads and Rolls
- Cured Meats and Cold Cuts
- Get Moving
Apparently, you do not have to lift a hundred KGs of weight to control your blood pressure. All you need are some freehand and cardio exercises that will help you to get the hang on your blood pressure. Doing exercise at least five days a week for at least half an hour is essential. Whatever exercise you do, make sure that you love it and you don’t get stressed out by doing that. The exercise could be anything. Be it jogging, dancing, or biking with a friend. You only have to make sure that you are pumping your heart enough.
- Lift Weights
Lifting weight is a great tactic when it comes to staying fit and losing weight at the same time. Including some weightlifting exercises can be a lot helpful for your blood pressure controlling journey. Although many people overlook the fact of weightlifting, it can, without any doubt, bring enormous changes in the range of your blood pressure.
- Daily Meditation
At the point when we live on a lifestyle that does not include any meditation, it can lead us to have stress out of nowhere. Stress hormones can be unfriendly to our blood vessels and it can lead us to have high blood pressure. These hormones are the optimal reasons that we have cardiovascular diseases that tend to be severe at times. Hence, reducing stress through daily meditation is imperative.
Along with these five simple changes, you also have to make sure that you have a family and a group of friends who are supportive of you. Having folks that are supportive is quite encouraging to keeping up with the wellbeing. They are an optimal option that helps when it comes to controlling blood pressure. In case you feel that you may need support beyond your folks, there are support groups that are waiting to welcome you cordially. These people can likewise boost your emotional or morale state up and help you all the way to cope with the condition.