Hypertension: 5 Effective Preventative Measures | SiberianHerbs.com
What is the best natural ways to control blood pressure? Everyone knows that health depends on their life style. It is possible to control blood pressure by following some simple rules. Thus, you can prevent this disease or at least reduce the medication dosage you take.
Number 1: Lose couple of extra pounds
When you get overweight, the blood pressure raises, it is a well-known fact. Losing just 8 pounds helps to reduce it significantly. The more you lose, the lower your blood pressure gets. On top of that your medicine will work more effectively if you lose these extra pounds.
One more thing worth mentioning is your waistline. The research shows that people with a waistline over 40 inches are at higher risk of hypertension. Although these measurements may slightly vary, it is a good idea to check in with your doctor and see what your healthy weight and waistline should be.
Number 2: Work out on a regular basis
Exercising will help you greatly if you do it several days a week (even for half an hour). It can lower your blood pressure by 4 to 9 millimeters of mercury (mm Hg). It is advised to work out at least thirty minutes up to one hour, but even if you spend at least 10 minutes on exercising every day, you are going to feel better.
Jogging, walking, cycling, and swimming are recommended for people with hypertension. Also, power training may be quite useful. So, pick out whatever you enjoy doing!
If you are at pre-hypertension stage, doing sports may reduce the risk of further disease developing. If you already have hypertension, regular physical activities help to lower the blood pressure.
Number 3: Consider your diet
It is important to reevaluate your nutrition. A healthy diet can significantly help you cope with the disease. Moreover, you may lose a couple of extra pounds. So, it is a win-win situation! You need to include whole grains, fruit, vegetables, and low-fat dairy products. Try to avoid eating too much salt. We know that it is not easy to change your eating habits, but there are few tips you can use, and finally you will know exactly what is right for your body.
One of the things you need to keep in mind when planning your diet is potassium. It decreases the sodium level, which leads to lowering blood pressure. Fruit and vegetables are high in potassium, so perhaps adding them to your daily nutrition plan makes a good first step!
Number 4: Do you have to say no to alcohol?
This is a tricky question. Alcohol is both good and bad for your body. It is a proven fact that small amounts of alcohol may reduce blood pressure. One drink per day is a safe dose. But if you drink more than that, your blood pressure level starts rising. So, if you chose to have a drink tonight, just make sure to be mindful!
Number 5: Too much stress – too high blood pressure
Stress and anxiety contribute to getting high blood pressure. They the most difficult things. We can’t fully control our environment, but we can set our mood and feelings. What stresses you out? Think about those factors and do your best to eliminate them from your life. If you can’t get rid of them, at least consider how to reduce their effect on your well being.
These are few tips for you:
Work with your expectations – try to work with realistic expectations from yourself and your life. Reduce the amount of pressure you put on yourself, and you will feel better
Figure out what triggers you – do you feel stressed when you drive in the rush hour? Try to avoid it. Or maybe certain people are getting on your nerves, it is a wise decision to stop communicating with them too often. Remember, we are talking about your health here, it is important!
Breathing exercises – make some time for yourself, learn some breathing relaxation techniques, and you will notice the difference very soon.
Relax and drink some herbal tea – try out our monastery tea for hypertension! While you brew it, just relax, calm down and think about something pleasant. Drink the tea, enjoy the flavor and tune yourself on positive thinking.
We hope these simple tips and advice will help you deal with hypertension (or pre-hypertension). If you have any questions or you would like to inquire about our monastery tea for hypertension, please feel free to drop us an email!
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