For people with high blood pressure, also known as hypertension, turning to medications can be a common way to lower their numbers down to a healthy range. We wanted to shed some light on this condition and share some simple lifestyle changes that can also have a positive effect on hypertension.
Hypertension occurs when our blood pressure is elevated and can lead to serious health problems if left untreated. Make sure to schedule an appointment with our medical team if you are concerned about your blood pressure so we can monitor and properly address your condition. Our team will evaluate your health and look at any history of heart disease or other risk factors that may be present in your family history and health.
Thankfully there are many choices we can make as individuals to improve our health and ensure our blood pressure doesn’t get too high. So what are some great ways to make a positive impact on our blood pressure? Keep reading to learn more!
Examine Your Current Weight
Sometimes, people develop high blood pressure due to increased weight gain. For overweight or obese individuals, making weight loss a priority can have a wonderful impact on any hypertension that may be present in their lives. In fact, blood pressure can go down by approximately 1 millimeter of mercury (mm HGg) with each kilogram (or 2.2 pounds) of weight loss.
Paying attention to your waistline is also important, as carrying extra weight in this region can increase the risk of high blood pressure in the body. Healthy waistline measurements vary among individuals so be sure to ask your doctor what is best for your well-being.
Cut Down on Alcohol Consumption
Did you know that drinking too much alcohol can cause blood pressure to rise to unhealthy levels? In fact, consuming more than three drinks at one time is all it takes for this to happen temporarily. However, if someone continues to drink too much, this rise in blood pressure can become long-term. Alcohol is also heavy in calories and can be a big contributor to unwanted weight gain if left unchecked. For people already taking medication for hypertension, alcohol can also impact medication levels in the body in a negative way.
Thankfully, heavy alcohol users that decide to cut back on their consumption can reduce their blood pressure readings significantly. It is best to either avoid alcohol completely or drink it in moderation. This means one drink a day for women and two drinks a day for men. In terms of quantity, this could be a beer or a glass of wine for example.
Find Ways to Relieve Stress
One of the many contributors to high blood pressure levels might be long-term emotional stress. For this reason, it is a good idea to find ways to relieve stress in our lives on a regular basis. Planning our days so we don’t get overwhelmed can be a good strategy for daily routines and help ensure that stress doesn’t spike all the time. It’s also a good idea to figure out what triggers your stress to rise and try to avoid those situations or individuals whenever possible.
Find activities that help you relax and make it a point to take some deep breaths when you feel stress rising in your body. Going for walks can be very helpful in this regard and help connect your mental and physical health in a positive way.
Conclusion
In conclusion, there are many great ways to bring down high blood pressure levels without medication. Simple lifestyle changes that benefit our mental and physical health can make a big impact in preventing or treating existing hypertension. Pay attention to your waistline, cut back on alcohol, and find some outlets for stress that develops in your daily life. Also, make sure to get regular check-ups with your doctor and manage any existing health conditions properly.