Medication should always be taken if they been prescribed, but there are some ways in which blood pressure can be naturally lowered.
High blood pressure, also known as hypertension, is a serious health concern and can increase one’s risk of other issues, including heart disease and stroke. If you have high blood pressure, you may be wondering if there is any way to lower it without medication. While medications are often necessary to bring blood pressure under control, there are a few things you can do to try to lower your blood pressure naturally. Read on to find out what lifestyle changes you can make to reduce your blood pressure and lower your risk of health complications down the line.
Research suggests that exercise — and resistance and aerobic forms in particular — could help to lower blood pressure. It is advisable that you do some form of exercise every day, as this can go a long way in strengthening your heart. As your heart gets stronger, it will take less effort to pump, placing less pressure on the arteries and, over time, lowering your blood pressure.
Ideally, you should try and exercise for 40 minutes three or four times a week, but if this does not sound manageable for you, it’s ok to start small and gradually build up as you begin to feel fitter and stronger. A daily walk is an excellent form of exercise, even household chores, taking the stairs, and gardening can help to increase your overall level of activity.
Maintain a healthy body weight
If you are overweight and have a high blood pressure, it is a good idea to try and achieve a healthy body weight. Achieving and maintaining a healthy BMI in the long-term often helps to reduce one’s blood pressure and can also lower one’s risk of other health issues.
If you are interested in losing weight in a healthy and sustainable way, it is advisable that you consult with a qualified health practitioner. They will be able to guide you on your journey and ensure that you are getting all of the nutrients that you need along the way.
Be mindful of your diet
When it comes to lowering blood pressure, diet plays an important role. If you are concerned about your blood pressure, it is advisable that you limit your consumption of sodium and try to incorporate plenty of fruits and vegetables, whole grains, beans and low-fat dairy products into your diet.
Processed foods should be eaten in moderation only as they often contain high levels of salt, as well as sugar and refined carbohydrates.
Establish healthy habits
If you smoke, it is advisable that you quit the habit. Smoking cessation can help to lower your blood pressure, and will benefit your overall health as well. If you continue to smoke, the chemicals in tobacco can cause serious damage to the walls of your blood vessels, which can lead to inflammation and high blood pressure.
It is also worth noting that stress can be a contributing factor to high blood pressure, so if this is a concern for you, it is a good idea to find ways to manage it. Each person is different, but some possible stress-reducing techniques include deep breathing; meditation; exercise; acupuncture; and therapy.
How can we help?
At Health 104 Personalised Health & Wellness Centre, we offer a range of general health services including blood pressure testing. We also offer general health checks, as well as annual health assessments for patients over the age of 45 years old.
If you are concerned about your blood pressure and would like to get the advice of a healthcare professional, we encourage you to come in and see us. Our team of nurses and doctors will assist you with any relevant health screenings, as well as a diagnosis and treatment plan where necessary.
If you would like to find out more about our general health services, please have a look here.
If you would like to arrange an appointment, please don’t hesitate to get in touch with us here or give us a call on 1300 003 082.