8 Tips to control High Blood Pressure
The fast-paced life, work pressure, frantic lifestyle, imbalanced eating pattern, and fewer workouts lead to high blood pressure and cardiovascular disease. High blood pressure can trigger anyone and at any stage to any individual. Be it the young generation, mid-age people, or an older one, no one is left.
In some cases, young children also get inflicted with high blood pressure. The blood pressure is also genetic and hereditary and sometimes it starts at a very early stage. Some people get diagnosed in the middle stage or the latter part of life.
Basically, it depends on your lifestyle, stress, and irregular eating pattern. High Blood pressure actually is not a disease rather it is an indication of something unusual is happening with your body.
Giving you 8 tips to control your high blood pressure
1. Lose Weight
If you want to control your blood pressure then keep control of your body weight. Being overweight increases your chance of high blood pressure because you feel discomfort and disrupted breathing when you are sleeping it is due to obstructive sleep apnea.
In this condition, the muscle of your tongue is more relaxed and it touches the throat muscle where the airway gets blocked and you feel snoring. As we know snoring indirectly impacts weight gain because disrupted breathing and interrupted sleep, drag you towards eating more foods.
So keep control of your fats around the tummy and waistline areas where it gets accumulated easily and helps in weight gain. Too much fat around your waist area can put you at a higher risk of high pressure which is very dangerous.
2. Regular Yoga, Gyming and Exercise
If you are overweight and suffering from high blood pressure then before starting any yoga or exercise, please do consult your doctor or health consultant, or yoga instructor. For a healthy body, balanced blood pressure, and active mind the combo of Yoga, Gyming or Exercise is very much required.
According to the age and body capacity, you must do these Prananayaam (Indian Yoga) and Yogic Kriyas to control your high blood pressure.
1. Bhastrika 2. Kapalbhati 3. Vahya Pranayam 4.Ujjai Pranayam 5.Anulom-Vilom Pranayam 6.Bhramari Pranayam 7. Udgeet
These all have to do together for a minimum of 30 minutes daily and at least 150 minutes in a week to be fit and fine.
Those who do not get much time must do at least Kapalbhati, Anulom-Vilom, Bhramri, and Meditation of any of your beloved deities/gurus to whom you follow irrespective of religion.
Those who do not go to yoga may opt for cardiovascular exercise (tread meal), and others like walking, jogging, brisk walking, cycling, and swimming. In all of them, swimming is a very good exercise for overall health development.
3. Go for a healthy diet
Those who are suffering from high blood pressure and excess weight must give proper attention to their diet. Avoid fried things and leave irregular habits of eating. Go for a diet that is rich in whole grain (whole grain flour), mixed Dalia, Vitamin C, and Potassium-rich fruits.
Always take food on time and make your timetable and stick to that. Go for nuts like almonds, walnut, fig, etc. Eat them in the evening snacks in moderate quantity.
Always consume Sweet Lime juice as it has a good amount of potassium which maintains the sodium. It keeps a good flow of blood pressure and protects it from unwanted lipids.
4. Maintain sodium level through diet
If you are hitting to reduce even a small amount of sodium in your diet then it will improve the health of your heart, and reduce blood pressure dramatically by about 5-6 mm Hg, if you are having high blood pressure.
If you really want to see a good result, then you must say bye-bye to processed foods rather you should go for natural foods and intake sea salt in place of white salt.
Try to reduce sodium gradually in your diet so that the balance of salt be maintained for a longer period and it may adjust other minerals according to the individual’s health balancing capacity.
5. Control of alcohol
As we know, alcohol can be good and bad for your health if it is taken in moderation. Drinking alcohol at a limit is good for your heart and also reduces blood pressure by about 5mmHg. You may take one drink (60 ml) per day to maintain your blood pressure and heart as well. But, we shall try to avoid as much as we can.
Drinking more than the prescribed or moderate amounts of alcohol will raise the blood pressure level, which will be bad for your health and will affect heart health.
6. No smoking
If you want to control high blood pressure then you must quit smoking. As and when you smoke a cigarette it increases your blood pressure many minutes after you finish the same.
Once you start quitting smoking there is a great possibility to reduce your heart problem. Your heart will get relief. So, quit smoking to lower high blood pressure.
7. Reduce your Stress level
Stress is the main factor that increases blood pressure. Today’s hectic lifestyle, working culture, and mounting pressure gradually turn into workplace stress.
In this condition, you like to smoke and sometimes you opt for alcohol which suddenly increases your blood pressure as you are already under stress.
8. Be happy and spend time with Nature and opt for Ayurveda
It has been seen that people get less time to connect with nature due to changing lifestyles and do not introspect about the purpose of life and stay away from nature.
We are born to live a purposeful life and nature is the main contributor to this journey. As we come closer to this beautiful creation our health parameters will be aligned and we can feel completeness.
For a healthy life, we must integrate ourselves with nature’s bliss and try to connect with mediation which balances our hormones and aligned our thought process for positive ambiance.
It will control our cognitive thought towards positive thinking and help us to reduce our stress level. The positive vibes control our bodies and regulate pressure.
We need to opt for Ayurvedic medicines or therapy to purify our bodies and say goodbye to many diseases. Ayurveda helps immensely in curing such chronic diseases and rejuvenate our system with its holistic approach.