Hypertension is one of the most important readings that doctors pay attention to. It is so, because a patient may have no symptoms at all, but his blood pressure is not normal. Sooner or later it will be uncovered, but it might be too late. The best way to control blood pressure is to do regular readings. There are usually two numbers that are involved while taking blood pressure: systolic and diastolic. The first deals with the pressure in the vessels when the heartbeats, the second is when it is in the state of rest. According to doctors, normal blood pressure is approximately 120/80 mm Hg. But it can be different in different parts of the day and because of certain conditions. And it is necessary to know what to do if your blood pressure is high or increasing.
Physical activity helps to avoid lots of problems
A key way to stay healthy is to lead an active way of life. An experiment conducted in 2013 showed that it is possible to reduce blood pressure with exercises as well as taking medicines. With the exercises, you train your heart, and as a result, it works with less effort. The only question remains how much we should do exercises to remain healthy. This point was discussed by the American College of Cardiology and the American Heart Association. If we pay attention to their research, we will see that 40-minutes training is just enough to stay healthy and control blood pressure. If it is difficult to exercise 40 minutes, it is possible to start with 10-15 minutes a day and then increase it deliberately.
You don’t need to be a professional sportsman to exercise regularly. You can train every day by going the stairs up and down, walking, doing the housework, riding a bike or just playing basketball with friends. The only condition here is to do it regularly. In 2017 doctors studied the effect of tai chi on humans’ blood pressure. The result was striking. People who took up tai chi didn’t suffer from high blood pressure. It is possible to reduce the readings with 15 mm Hg in systolic blood pressure, and even up to 10 mm Hg in diastolic.
Are diets really helpful to win your health back?
With a great variety of diets, there are some of them that help struggle with hypertension. Almost every diet is connected with a loss of weight, but not any diet can reduce blood pressure. There are usually two popular types of diets: the low-carb diet and the low-fat diet. Both of them are aimed to help people lose weight. The analysis conducted by doctors showed that the low-carb diet is more effective if you want to reduce blood pressure. Both diets have the same advantage, a person doesn’t feel hunger for a long time keeping to these diets.
But keeping to a diet is not the only way to control your blood pressure. Another important factor in being healthy is to get enough vitamins and avoid harmful products. When your body feels a shortage of vitamins, it begins to work in extreme conditions. When we speak about hypertension, it is important to eat products with high potassium concentration. Dairy products, fish, fruits, and vegetables solve this problem easily. And at the same time, you should control the level of sodium intake.
Another problem is connected with what we are eating. It especially concerns processed food, as it contains many salts. You get much more slat from these products than from a salt shaker at home. Typical low-fat food is rich in salt and sugar. It compensates for the shortage of fat in the products. It is not recommended to eat food with the concentration of sodium more than 20%.
Try to resist dangerous temptations
There are lots of addictions that produce harmful effects on the body. The most popular among them are alcohol, smoking, and drugs. Smoking is dangerous not only for lungs but for blood pressure too. It causes a temporary effect on blood pressure increasing. But a mediocre smoker experiences these changes regularly. And one more fact that must be noted, even if you don’t smoke, but somebody is smoking around, it also produces the effect on you. It is especially dangerous for children. The scientists reported that children who live in a family where parents smoke are subjected to hypertension more, than children who live in a non-smoking family.
Alcohol also influences your blood pressure level. It is raising under its effect. Even a small dose of alcohol can change your blood pressure. A typical drink includes 14 grams of alcohol, so a normal dose of alcohol varies from men to women between one and two drinks.
Among the modern risks for our blood pressure, the scientists single out stress. People must control the stress level, and there are even some techniques that are widespread nowadays. One of them is breathing exercises. They help people reduce their blood pressure. Listening to music is also considered as one of the effective ways to avoid hypertension. Among other popular ways to control blood pressure levels are sauna and acupuncture.
Why do we need good sleep and meditation?
Sleep deprivation is one of the problems that can also develop hypertension. It is not recommended to sleep less than 7 hours and more than 9 hours a day for a long time. People who lead such a way of life are subjected to the development of hypertension. At the same time, lots of people are complaining about uncomfortable sleep. There are various reasons for it: uncomfortable beds and pillows, overstraining, short naps during a day. If you want to remain healthy, try to follow a regular timetable. Go to bed at a certain time, and wake up at the same time in the morning even on holidays.
Mediation is another popular way to be in good shape. It can kill two problems simultaneously. It can reduce stress and lower your blood pressure. Yoga as a way of meditation includes breathing control, posture, and meditation itself. It is possible to reduce blood pressure levels by 3-4 mm Hg doing meditation or yoga.
What else is important to kill hypertension?
There are lots of other popular ways to control blood pressure levels. Regular coffee intake can cause problems with blood pressure too. It also has a temporary effect as well as smoking. The effect can last 45-60 minutes, and these readings can change from one person to another. The best way to control it is to reduce the number of cups of coffee a day. It is especially important for people who are sensitive to caffeine. Now this problem can be solved easily, as there exists decaffeinated coffee.
At the same time, dark chocolate is producing rather goof effect on our blood pressure. It can lower blood pressure. The only thing that must be noted, that dark chocolate must contain about 60-70% of cacao. A couple of squares a day can reduce the risks of heart diseases. People who eat dark chocolate regularly are less subjected to hypertension. So, the number of ways how to control blood pressure is almost countless, and it is up to you to decide what is best for you.