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Medical Advice: How to prevent and manage high blood pressure without medication

Monitor your blood pressure and see your doctor

The lifestyle of an individual is very important for treating high blood pressure.

Anyone ever diagnosed with high blood pressure may be concerned about taking medication to ameliorate it.

The lifestyle of an individual is very important for treating high blood pressure.  Controlling blood pressure successfully via a healthy lifestyle may enable a delay or reduction in medication.

Preventing and managing high blood pressure

As pointed out in Naturegist, a healthy lifestyle can help in preventing and managing high blood pressure.  The forms of a healthy lifestyle are:

1. Healthy diet

You should reduce the quantity of sodium or salt you consume and also increase the quantity of potassium in your diet. Also, your food should have a low quantity of fat and plenty of whole grains, vegetables, and fruits.  One of the best forms of eating plan is the DASH diet; it can be trusted to reduce blood pressure.

 

2. Regular exercise

You can maintain a lower blood pressure and healthy weight via regular exercise. Moderate-intensity aerobic exercise minimum of two and a half hours each week can help you to maintain a healthy weight and lower health problems risk.

3. Reduce alcohol consumption

You can increase your blood pressure by drinking excess alcohol. Alcohol adds more calories to your body and this will cause an increase in weight.  As a man, you should not take more than two drinks each day, while women should not take more than one bottle each day.

4. Non-smoking

Your blood pressure can be increased by smoking cigarette and this will raise your risk of having a stroke and heart attack. Do not start smoking if you are not smoking presently.  You can discuss with your health care provider if you are already smoking; they can help you find a way out of it.

 

5. Stress management

Learning how to manage stress and relax can promote physical and emotional health, as well as lower high blood pressure.  Examples of techniques for managing stress are meditation, focusing on peaceful and calm things, listening to music and exercise.

6. Reduce caffeine consumption

Many are still debating the role played by caffeine consumption in blood pressure management.  Caffeine has been linked to increased blood pressure by up to 10 mm Hg in individuals consuming it rarely.  Those who are habitual drinkers, on the other hand, had never recorded any strong increase in blood pressure.

 There is no clear-cut explanation on how blood pressure is affected by chronic caffeine consumption.  Be that as it may, it is possible that the individual can experience a little increase in blood pressure.

 

Check your blood pressure not more than 30 minutes after consuming caffeinated beverage to determine the effect of caffeine on blood pressure. If there is an increase of up to 10 mm Hg, then you may have some sensitivity to the raise in blood reassure by caffeine.  You should consult your doctor about how blood pressure can be raised by caffeine.

You should prevent complication or worsen high blood pressure if you already have it. Never forget to get regular medical care and also make sure you use the treatment plan prescribed by your doctor. The plans can include medicines and healthy lifestyle habit.

7. Monitor your blood pressure and see your doctor

You can keep a tab on your blood pressure via home monitoring.  Make sure that the lifestyle changes are working well; it can alert you and your doctor of any of the potential health complications of high blood pressure.  You do not need any prescription to use a blood pressure monitor and it can be bought almost everywhere. Let your doctor be aware of the home monitoring before you start.

You can equally control your blood pressure by visiting your doctor on a regular basis.  There may need to get in touch with your doctor once every 6 or 12 months if your blood pressure is not too high and depending on any of the conditions you are having.  You may have to see your doctor more frequently if your blood pressure is not properly controlled.   

8. Get support

Supportive friends and family can also contribute to your health. They may give you the encouragement required to care for yourself. You can equally drive down to your doctor or start an exercise program that can help keep your blood pressure low.

You can join a support group if you need more than the help that friends and family can provide. This will bring you close to individuals that can provide the required morale and emotional boost. They can equally give you practical tips for coping with the condition.  

Written by Dr Chiazor Ezugwu



from pulse.ng - Nigeria's entertainment & lifestyle platform online

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