Many people still regularly use hypertension tablets, but they underestimate the role that lifestyle plays in controlling blood pressure. By following several recommendations, it is possible to improve well-being and even reduce the need for medication.
Overweight is a key enemy
If we talk about lifestyle changes, fighting excess kilograms is one of the most effective ways of normalising blood pressure. Improvements can be noticeable, with only 6.2 kg lost.
Separate attention should be paid to the terrain. The higher the risk of hypertension. Critical values are:
for men: more than 104;
for women: more than 101.
Keep on runnin!
Physical activity helps to prevent and reduce high blood pressure if it increases. If we exercise every day for 5 minutes, we can reduce the blood pressure by 6-15 mm Hg.
Forms of physical activity such as walking, yogging, swimming or cycling are particularly helpful. Even force training can help normalise blood pressure. However, it is important to adapt the stress level to the current state of health and to consult your doctor.
Start a healthy diet
Most people are aware of the benefits of good nutrition, but few follow its principles. The consumption of more vegetables and fruits, whole grained products and low-fat dairy products, as well as a reduction in the intake of fats and cholesterol, offers an opportunity to reduce blood pressure by 10 mm Hg.
Some think they eat healthy, but do not note that their diet is still rich in calorie and contains a lot of unhealthy food products. Keeping a food logbook will help to solve this problem. This allows you to track what, when and how much.
Reading labels when buying food is also a good idea.
Less salt
The more salt we consume, the more fluids stop the body. This contributes to the increase in blood pressure. Are we accustomed to strong, salty food? We can start replacing salt with different herbs and spices, adding an additional taste to dishes and making them less smell. Let us gradually reduce the amount of large-area container consumed. This will allow us to be accustomed to these changes.
Reducing salt intake helps to reduce blood pressure by 1-6 mm Hg. People over the age of 50 who suffer from cardiovascular and kidney diseases should consume no more than 200 mg salt per day.
Alcohol: friend and enemy
Alcohol can have both beneficial and harmful effects on the cardiovascular system. Moderate consumption can help reduce blood pressure by 1-6 mm Hg.
However, alcohol can become harmful if it is consumed in excess. What are the reasonable limits? The standard dose of alcohol is 300 ml of beer, 150 ml of wine or 45 ml of stronger drink. For persons over the age of 30, the consumption of more than one alcoholic beverage per day is harmful and for people under 30 years of age more than two beverages.
High levels of alcohol not only increase blood pressure but also undermine the effectiveness of medicines.
Again about the harmfulness of smoking
Each burned cigarette increases blood pressure for a few minutes. Smokers are more exposed to hypertension. However, once this harmful addiction has been abandoned, the pressure is gradually returning to normal.
Some long-lasting smokers consider that leaving smoking is pointless in their case. In fact, regardless of the age and duration of smoking, the abandonment of this addiction contributes to health improvements and increases life expectancy.
Ubiquitous stress
Chronic stress is a problem for many people living in large cities and is one of the risk factors of hypertension. Ideally, stress should be avoided – easy to say, but it is difficult to apply in practice. At least try to follow several tips:
— We are trying to solve conflict situations calmly, without emotions.
— Let’s look at what situations we are most destructive and avoid them.
— Let’s learn to accept things as they are. Let’s not be destructive if it doesn’t go.
— Every day, let us spend some time on quieter, relaxation and dealing with your favourite activities.
Many people believe in a ‘magnetic pill’: when used, blood pressure returns immediately to normal. Lifestyle changes are not always convenient, requiring effort. But these efforts are a great investment in our health. They will certainly produce results over time. Of course, let’s not forget pharmacological treatment, regular monitoring of blood pressure and timely visits to a doctor.
