The current lifestyle exposes us to so many lifestyle diseases, among them  high blood pressure, commonly referred to as hypertension.  In this article, we will look at the 5 ways of dealing with high blood pressure. Our main focus will be on lifestyle changes like dietary adjustments, regular exercise, and stress management. Medication may also be necessary in some cases, as advised by a healthcare professional. 

The 6 ways of dealing with High Blood Pressure are:

1.   Diet

It advises us to avoid gluten advises and staying away as much as possible from cholesterol, saturated fats and foods rich in Sodium.

DASH, an acronym that stands for Dietary Approaches to Stop Hypertension provides us with a plan for staying healthy to keep High Blood Pressure at bay. It emphasizes on veggies, fruits and dairy products low in fats.

2.   Exercises

Exercising makes us improve our general wellness. This encompasses the mental, physical, emotional and even spiritual wellbeing. When we engage in exercises, we increase our productivity and improve our relationships with the people we interact with.

Aerobic exercises, also referred to as Cardio, use the muscles in the body.

They have 2 main advantages:

• Increased breathing to replenish oxygen
• Increased heart rate

They include walking briskly, riding a bicycle, jogging, swimming and dancing.

The general benefits of aerobic exercise are:

• Strengthens the heart and lungs
• Improves circulation and blood flow
• Helps lower blood pressure and unhealthy cholesterol levels
• Reduces the risk of chronic diseases like heart disease and type 2 diabetes
• Improves mood and reduces stress
• Can lead to better sleep quality 

Other exercises are sit-ups, lunges, squats, planks among others. A combination of this will both strengthen the lower body and the core, improving the whole body shape and improving the abs.

Exercise spikes dopamine, serotonin, endorphins – the trifecta of focus, mood, and resilience.

3.   Weight Management

Study shows that most people suffering from Hypertension are overweight. We therefore need to manage the weight by reducing it deliberately and progressively, even if it is 1 to 2 kgs per week. That way, you lower the blood pressure significantly.

Weight loss can be achieved by the following:

• Exercises
• Diet
• Living a stress-free life
• Eating foods that include fruits, cruciferous veggies, lean proteins, whole grains and avoiding processed food and sugars. The fruits include apples, pears and the citrus family while the vegetables are broccoli, Brussel Sprouts, Spinach, Cauliflower, Kales among others.

4.   Alcohol and Smoking

Moderation is key in everything. Drinking 2 pints of alcohol is advised.

Quit smoking altogether – tobacco increases the blood pressure.

5.   Stress Management

This encompasses mental, physical, emotional and spiritual wellbeing.

Mental wellbeing involves techniques like Yoga, meditation, and other relaxation practices like deep breathing.

Physical wellbeing is basically keeping fit. Exercise regularly, eat well and get enough sleep.

6.     Medication and Regular Visits to Physician

Regular and consistent intake of Antihypertensives is very important to control the blood pressure. An expert comes in handy to advise you on the medicine to take.

Common medications include diuretics, ACE inhibitors, ARBs, beta-blockers, and calcium channel blockers, according to Family Medical Center Lake Odessa, MI. 

Other Considerations are:

1. Regular Monitoring of the  Blood Pressure

Regularly monitor your levels of pressure at home or at a Pharmacy / hospital. This is important in tracking the progress and identifying changes, whether positive or negative.

CONCLUSION OF THE 6 WAYS OF DEALING WITH HIGH BLOOD PRESSURE

By adopting these strategies, you can effectively manage high blood pressure and reduce your risk of serious health complications. It is a resilient mindset that allows us to build on these ways and consistently follow a healthy lifestyle.

The most important thing is to reduce, or eliminate hypertension. Follow the 6 ways of dealing with high blood pressure religiously for a healthy lifestyle.