High Blood Pressure or Hypertension is becoming one of the fastest growing Lifestyle-borne diseases now-a-days. Though ‘genetics‘ also plays a n important role in hypertension, improper lifestyle and dietary plans are more prone to hypertension. It is no longer a disease of elderly people. Few recent studies have shown that between the ages of 16 and 34 are now said to suffer most from some form of hypertension.
‘Lifestyle’ plays a crucial role in controlling the normal pressure level of the body (i.e. 140/90). Here are few of the lifestyle changing advises that will help you to regain your normal pressure.
Control Hypertension by Lifestyle Adjustment
Control your weight and keep a check at your waistline
Blood pressure tends to increase with the increasing weight of the body. Ideally, if you succeed in losing only 10 pounds (roughly 5 kgs.) you will notice that your blood pressure will get normal gradually. In short, the more weight you lose, the lower your blood pressure gets. This method is even suggested and followed by doctors around the world. Thus, just keep a check at your waistline and see miracles happen.
Going for a brisk walk or light exercise for about 30 to 60 minutes on daily basis helps reduce your pressure within few weeks. This method is not only good for controlling pressure but eventually helps in fighting many life-threatening diseases like thyroid and diabetes. But make sure that you perform this schedule on daily basis as opting exercises or a walk on weekends doesn’t show results.
Try to follow a DASH (Dietary Approaches to Stop Hypertension) plan. Eat a diet that includes whole grains, fruits & vegetables and has low-cholesterol level. Reduce consumption of oil-based and saturated food.
Control on Sodium Intake
It is recommended by the doctors to consume only 2,300 milligrams (mg) of salt a day or less. Excessive inclusion of salt / sodium in your daily diet will increase your blood pressure level gradually.
Cut Down Alcohol and Tobacco Consumption
Alcohol intake is confusing topic and a matter of debate. Few studies have shown that, when taken in restricted amount, alcohol tends to lower down blood pressure levels. But on the contrary, when the limit exceeds, alcohol becomes life-threatening. Similarly, tobacco also proves to be a harmful substance for your health, especially for blood pressure.
Live a Stress-free Happy Life
Stress, is part of our lifestyle now-a-days. Busy schedules and every day works, leaves our body un-managed. Therefore, it is very important to take proper care of our body and help it live a longer life. It is advisable to leave your work related stress and pressure at your workplace. Moreover, take complete 7-8 hours of sleep. Give a break to your mind and body at regular intervals. Share your feelings and problems with your loved ones. Just remember, you are a human being and you too need rest..!!
I hope these few tips and advises will help you combat with Hypertension. Check out this page to catch some more useful information regarding high/ low blood pressure.