{"id":1184,"date":"2017-11-13T07:16:33","date_gmt":"2017-11-13T07:16:33","guid":{"rendered":"https:\/\/simplyhealth.io\/?p=1184"},"modified":"2021-05-14T13:53:18","modified_gmt":"2021-05-14T13:53:18","slug":"10-simple-tips-lower-blood-pressure","status":"publish","type":"post","link":"https:\/\/simplyhealth.io\/10-simple-tips-lower-blood-pressure\/","title":{"rendered":"10 Simple Tips on How to Lower Blood Pressure"},"content":{"rendered":"

\"\"If your blood pressure is high, then it\u2019s very important that you seek medical attention or take the necessary steps in order to lower it. High blood pressure can lead to a range of different health problems otherwise, including headaches, increased risk of heart attack and stroke, redness, shortness of breath and more.<\/p>\n

Fortunately, there are a number of ways you can fight high blood pressure and by following the recommended lifestyle changes, you can normally bring it down to safer levels with relatively little difficulty. The first and most important thing of course is always to consult with your GP: get their advice and make sure that you follow it!<\/p>\n

However, in the meantime there are other things you can do to address lifestyle factors and by using the information that follows, you can often supplement any medication with better lifestyle choices such as your diet, your sleep and more.<\/p>\n

Some of these changes might surprise you \u2013 but they are all fairly simple and they all work wonders. So, read on!<\/p>\n

1. Avoid Stress<\/h3>\n

Okay, so we all know this one. But I\u2019d like to take this opportunity to point out just how important this is and also why it makes such a big difference.<\/p>\n

When you are stressed<\/a>, you enter a state known as fight or flight. Even if the stress is minor, you will then enter a minor state of fight or flight!<\/p>\n

This is a state that is actually designed to make us more alert and better able to fight if we should find ourselves in a life-or-death situation. To respond, the body produces more adrenaline, cortisol and dopamine. This then causes the veins to grow narrower (vasoconstriction), causes the blood to get thicker (to prevent bleeding out) and causes the heart to pump faster (to deliver more blood to vital parts of the body more quickly).<\/p>\n

All this contributes to higher blood pressure. Ideal in a quick life or death scenario but not so useful in cases of chronic stress!<\/p>\n

\"\"2. Get More Sleep<\/h3>\n

One of the first surprising ways you can reduce your blood pressure<\/a> is to get more sleep. This is important because getting more sleep will actually reduce your stress levels significantly.
\nIf you\u2019ve ever gone a night with just a couple of hours of sleep, then you\u2019ll be familiar with just how awful you can feel. Partly, this uncomfortable feeling is actually the result of high stress. Your body knows something is wrong and so it becomes stressed \u2013 elevating your blood pressure and making you feel awful in the process.<\/p>\n

\"\"3. Avoid Caffeine<\/h3>\n

There are numerous things that can elevate your blood pressure. One such thing is caffeine<\/a>. If you drink a lot of tea and coffee, then actually, this will also lead to vasoconstriction as the veins grow narrower. As a stimulant, it also increases the heart rate and triggers many of those other biological changes that we discussed.<\/p>\n

In other words, it\u2019s not wrong to think of caffeine as being a \u2018fight or flight response in a mug\u2019 which obviously isn\u2019t great for those struggling with already-high blood pressure!<\/p>\n

\"\"4. Lose Weight<\/h3>\n

This won\u2019t have any immediate short-term impact but in the long term, losing weight can make a huge difference to your blood pressure.<\/p>\n

When you are overweight<\/a>, your body needs to pump harder in order to get blood around your body. This in turn means your blood pressure will instantly be increased. Not only that, but you will also find that with increased bodyweight comes many other changes that contribute to a higher blood pressure.<\/p>\n

For instance, as you become heavier, your diet is more likely to consist of higher caloric intake, more fat, more sugar etc.<\/p>\n

\"\"5. Do Steady State Cardio<\/h3>\n

Steady state cardio<\/a> describes any cardiovascular exercise that involves exerting yourself for long durations. In other words, if you go for a long run, a bike ride or a swim lasting more than an hour, then that is steady-state cardio.<\/p>\n

This is the best form of exercise for lowering blood pressure because it can lead to a lower \u2018resting heart rate\u2019. This means that your heart is much stronger and able to pump more blood with each beat. That in turn means that your heart rate will be lower and that means your blood pressure will be lower too!<\/p>\n

\"\"6. Avoid Bright Lights<\/h3>\n

Bright light can actually be bad for your blood pressure, especially just before bed. That\u2019s because it triggers the release of the stress hormone cortisol<\/a>.<\/p>\n

Cortisol has more roles than just fight or flight \u2013 it is also responsible for making us more awake and alert and in this way, it can be used to wake us up in the mornings. The problem is that if you are surfing the web or watching TV just before bed, then you will be more aroused right when you are meant to sleep.<\/p>\n

\"\"7. Drink More Water<\/h3>\n

This very simple lifestyle<\/a> change can improve your health in a wide variety of ways and lowering blood pressure is just one of the highly positive results.<\/p>\n

Drinking more water will dilute your blood and thereby reduce viscosity so that it can flow more easily through your veins and arteries. IT also improves hydration which in turn lowers stress and improves your overall health.<\/p>\n

\"\"8. Consume Omega 3<\/h3>\n

Omega 3<\/a> fatty acid is found in tuna, salmon and various other foods. There are many reasons this is beneficial. The first is that it can improve the flexibility and permeability of cell walls by being used in their creation.<\/p>\n

At the same time, increasing your omega 3 intake will improve your omega 3:omega 6 ratio. Omega 6 is another essential fatty acid and is not \u2018bad for you\u2019 per say. However, it is also not good in high quantities, which can cause inflammation. Inflammation is one of the biggest causes of high blood pressure, not to mention many other negative health consequences.
\nFortunately, when you increase omega 3, this automatically lowers omega 6.<\/p>\n

\"\"9. Shrink Your Waist<\/h3>\n

We\u2019ve already discussed the importance of losing weight<\/a> generally. More specifically though, you should aim to lose weight around your waist line. That\u2019s because we carry the most dangerous kind of fat here (visceral fat) which surrounds our organs and causes a range of different health problems.<\/p>\n

Among these health problems of course is high blood pressure. Men are considered at risk if their waist grows beyond 40 inches. Women meanwhile are considered at risk if their waist measurement is over 35 inches.<\/p>\n

\"\"10. Take Your Meds<\/h3>\n

While there are many different options for improving your blood pressure \u2013 a whole bunch of which are things you can do on your own at home \u2013 the simple fact of the matter is that your doctor knows best. Not only do they have all the tools to measure your blood pressure and top monitor your overall health, but they also have far more experience and resources to draw upon when giving advice.<\/p>\n

So, if they recommend medication<\/a> then they do so because it is the best option for improving your outcomes. Follow that advice and take it diligently!<\/p>\n\r\n

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