Hypertension can be a killer. It can lead to heart disease, diabetes and other health conditions that will shorten your life. There are many ways to reduce stress such as meditation, yoga, exercise and eating healthy food. Luckily, there are some great ways for people with high blood pressure so they can stop worrying about blood pressure.
We all know how frustrating it can be when your blood pressure spikes. The last thing you want to do is go to the doctor and spend money on prescriptions. But that may be your only option if you don’t take any action.
How to diagnose hypertension
There are many signs to look for when determining if you have hypertension, such as
- Blurry vision
- Chest pain
- Discomfort with breathing deeply
- Speaking difficulties
The best way to diagnose high blood pressure is by going in to see your doctor and getting a medical examination.
How to check blood pressure at Home
The first thing you’ll need is a sphygmomanometer which is an instrument used to measure blood pressure. You can buy one online or in most pharmacies for about $20 USD. This can be difficult. Because there are many different sizes and you may need one that fits snugly around your arm. But you can consult with your physician about the best available monitoring device near you.
If the person whose blood pressure needs checking doesn’t have access to any of these, they can also take their own pulse. They should count the number of beats over 10 seconds and then multiply by six.
After selecting the right device, place the cuff on your arm and pump it up until it feels tight but not uncomfortable. It’s important to make sure the cuff isn’t too tight or too loose before taking an accurate reading. Now read aloud what numbers show up on the screen and write them down in your journal for future reference!
The reading may vary depending upon the different age groups. But the normal range of blood pressure for a healthy person is around 120/80 mm Hg. Anything above this is considered high blood pressure.
- High blood pressure is caused by a buildup of plaque in the arteries, which restricts blood flow.
- The most common cause of high blood pressure is being overweight or obese. People who are overweight or have diabetes are at higher risk for high blood pressure .
- Drinking too much alcohol can also increase your blood pressure because it lowers the amount of potassium in your body.
- Certain medications such as birth control pills or hormone replacement therapy can lead to increased blood pressure.
- High sodium intake contribute to higher BP readings.
- Smoking cigarettes and being exposed to secondhand smoke can increase your risk for high blood pressure.
- The human body is designed to move, but prolonged periods of inactivity can lead to high blood pressure.
- Stress has been shown to have a connection with an increased risk for high blood pressure. Stressful life events may also cause an increase in your risk for developing this condition.
- Finally, genetics could play a role in your risk for developing this condition. If your parents had it then you may too.
Ways to keep blood pressure normal
To stop worrying about blood pressure and reduce your risk of developing high blood pressure there are simple lifestyle changes you can make.
Maintain a healthy weight
It’s important to take care of your health, which includes maintaining a healthy weight. When you are overweight or obese, it can lead to high blood pressure.
The University of Sydney found that people with a healthy weight have a lower blood pressure than those who are overweight. The study examined 420,000 participants over the age of 18 for 14 years. It found that the risk of high blood pressure increased by 16% in men and 27% in women when they gained just 2kg.
You can start using these best ways to lose weight fast and stop worrying about blood pressure.
Limit caffeine intake
Caffeine is a stimulant that can cause high blood pressure. If you have high blood pressure, it’s essential to limit your intake of caffeine. This may be difficult because many people are unaware of the amount of caffeine they consume on a daily basis.
The first step to limiting your caffeine intake is figuring out what type of drink you are consuming and how much. For example, an 8-ounce cup of black coffee has about 100mgs of caffeine while an 8-ounce green tea has about 25 mg and a 12 oz cola contains about 40mgs. Next, you need to figure out if there are other components in your drink such as sugar or creamers which can add more calories and therefore increase your blood pressure levels even more!
Don’t smoke cigarettes or drink alcohol excessively
The effects of smoking on the heart are well documented. Smoking is a leading contributor to hypertension in the United States. Some recent studies found that the more cigarettes one smokes, the higher their risk of developing high blood pressure.
Trying to quit smoking is one of the most difficult things someone can do. But if it’s something that you want, then there are resources out there for you! You just have to be willing.
Drink more water
There are a number of health benefits of water intake. Water intake helps regulate the amount of salt in your bloodstream, which is very helpful for maintaining healthy blood pressure levels. Studies show that those who drink 2-3 cups of water per day have lower blood pressure than those who do not drink enough fluids. By staying hydrated with plenty of water you can reduce your chances of developing high blood pressure or even prevent it from happening at all!
Spend time with friends and family
We all know that spending time with family and friends is important for our health. However, what you may not realize is the effect it has on your blood pressure. Spending time with people we love increases our happiness levels. It reduces stress hormones such as cortisol and adrenaline, both of which can lead to high blood pressure.
When we spend time doing things with people who are close to us, our levels of oxytocin rise. Oxytocin lowers blood pressure by activating nitric oxide production which dilates arteries and veins in the body, making your heart’s job easier. We become less likely to develop high blood pressure or suffer from a stroke! Spending quality time with those you love can be as simple as going out for dinner together, taking a walk around the block, or simply sitting down and watching TV together after work.
Eat healthy foods
Eating healthy foods can help reduce high blood pressure. The way you eat can have a big impact on your heart health. According to recent research, foods that prevent heart disease include more fiber-rich foods like fruits and vegetables. The study found that there was a correlation between eating five or more servings of fruits and vegetables per day with the reduced risk of hypertension.
It also showed that an increased intake of processed meat raised the risk for hypertension by 30%. Eating at least one serving of fruit each day is recommended in order to decrease your chances of developing this condition.
Do something you enjoy
A recent study found that spending time doing an activity you enjoy can reduce your blood pressure. In the study, participants spent 30 minutes a day on activities they enjoyed such as reading, gardening, cooking and walking. After six weeks of this routine, their systolic blood pressures were reduced by an average of 10 points in men and 8 points in women.
The authors recommend a dose-response relationship between enjoyment and health benefits. The more enjoyable the activity is, the greater its positive effects on health will be!
Take some time out of your busy schedule for yourself to do something you enjoy like reading or watching TV or painting. Keep a gratitude journal and write down five things you’re grateful for each day.
Do more exercise and stop worrying about blood pressure
Exercise at least three times per week for 30 minutes each time, it doesn’t have to be an hour-long workout, just 10 minutes is enough. When you start exercising, your blood vessels become more flexible and capable of adjusting to changes in the environment. Exercise also helps regulate the release of hormones that affect blood pressure levels. A number of studies consistently demonstrate beneficial effects of exercise on hypertension with reductions in both systolic and diastolic
Get out of the house every day for a walk around the park. Try taking the stairs instead of the elevator or use a pedometer and aim for 10,000 steps each day
Meditation has been proven to reduce high blood pressure in just four weeks of practice. Practice deep breathing and meditation to help reduce stress. Learn how to breathe properly by inhaling for four seconds, holding breath for two seconds, then exhaling for eight seconds.
A recent study found that meditation can reduce high blood pressure. The study followed 120 people with hypertension for a six-month period. It monitored the effects of a mindfulness-based stress reduction program on their blood pressure readings. After six months, those who completed at least eight hours of yoga and meditation had an average systolic blood pressure reading that was 7 points lower than those who didn’t participate in the course. So you can start meditation today and stop worrying about blood pressure.
Get enough sleep
The American Heart Association recommends 7-8 hours of sleep per night for adults. Studies have shown that those who get enough sleep are less likely to develop high blood pressure, which is a major risk factor for heart disease and stroke.
The hormone cortisol is released when you are awake during the day. But your body produces it in greater amounts at night, so getting enough shut-eye can help keep levels where they should be. If you are not sleeping well or long enough then there is a problem that needs to be addressed. It could be anything from medications, stress levels, health conditions, etc.
Small breaks from works
Take small breaks for every two hours of work throughout the day, even if it’s only five minutes at a time.
Eat a diet low in salt
Eating less salt can reduce the risk of high blood pressure. Eating more than 6 grams of salt a day could increase your chances of hypertension by as much as 25%. But there are ways to reduce salt intake.
A new study shows that a low salt diet can reduce high blood pressure. The study was conducted by the University of Sydney and found that people who lowered their salt intake to 3 grams a day or less for at least six months. They experienced a significant decrease in both systolic and diastolic blood pressure levels. It is recommended to have no more than 5 grams of sodium per day, which is about one teaspoon. Eating salty foods on occasion will not affect your health as long as you stay within your daily limit.
One way is to use low-salt seasoning mixes or spices on food instead of adding table salt. Another way is to cook with fresh herbs and vegetables instead of canned or frozen foods which already have added sodium content. Certain types of fish are also lower in sodium than other meats like beef and pork so try incorporating these into your diet once a week!
Avoid negative people
A recent study found that negative people can increase your risk of high blood pressure. The stress and anxiety from dealing with these types of people is a leading cause of the increased levels. To avoid this, it’s important to cut out those who are toxic in our lives or at least limit their exposure to us as much as possible.
Everyone has a friend that is always complaining and never satisfied. They are always telling you how bad their life is, but they don’t want to do anything about it. This type of person can be toxic to your happiness because they often bring other people down with them. You might not even realize the toll this takes on you until it’s too late.
It’s also important to remember not to take things personally and look for the good in all situations. It will help you maintain a positive attitude even when dealing with difficult personalities.
Consult with Doctor
High blood pressure is a condition in which the force of the blood against artery walls is greater than normal. If not treated, high blood pressure can lead to heart disease, stroke, kidney failure and other severe health issues. Doctors are able to diagnose this condition through various tests that measure your systolic and diastolic pressures over time. For many people, high blood pressure can be managed through diet and lifestyle changes, but for others, it requires the help of a doctor.
The first thing that doctors do when they are consulted by patients who have high blood pressure is to determine what type of hypertension they are suffering from. Doctors then work with these patients to come up with a treatment plan based on this diagnosis which may include medication or lifestyle changes. Remember that there are two types of hypertension, essential and secondary. Make it easier for you to understand your own situation better as well as make more informed decisions.
The Final Say
There are a number of different ways to stop worrying about blood pressure, from making simple lifestyle changes to taking medication. It is important to visit your doctor for an examination before things progress any further. You can also try some natural remedies that help lower your blood pressure naturally and without the side effects of prescription medications. Making small adjustments in your daily routine is an easy way to start fighting high blood pressure.