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Tips for beginners to manage blood pressure naturally

Posted Mar 28 2013 9:10am

According to reports from various health organizations, hypertension or high blood pressure is turning out to be an epidemic and a silent killer on the loose. The disease can be attributed to a number of reasons, and one of the main concerns about the disease is that high blood pressure doesn't have many external symptoms. People can be living their lives without even realizing what's bubbling underneath. Generally normal blood pressure is below 120/80 mmHg. Hypertension is the condition when systolic pressure is 140 and higher or the diastolic pressure is above 90. Though there are no general symptoms of the disease, but people can have dizziness or dizzy spells, headaches, stiffness of the neck and shoulders and nosebleeds in certain cases.

It is extremely important to keep blood pressure under control. Though most people and medical practitioners prefer medicines, there are some effective natural ways for keeping blood pressure under reigns. Here are some of the ways to control your blood pressure naturally.

Weight and waist watch:

There seems to be a correlation that the risk of high blood pressure and weight are proportional. It is very important to lose weight to keep the blood pressure under control. The target weight can be worked out in consultation with a qualified physician and the ways of doing so with a trained and qualified physical instructor.

Other than losing weight, waistline needs to be kept in check. Men having a waistline above 40 inches and women above 35 inches stand at higher risk of developing the disease. Regular exercise and healthy eating habits might help you keep your weight, waistline and blood pressure in check.

Physical exercise:

Physical exercise can have a two-fold benefit. It will not only help you shed some extra pounds, and erase some inches around the waist, it will also help to reduce or control your blood pressure. In case you are suffering from pre-hypertension or hypertension, always consult your physician and or a qualified instructor before starting your exercise regime. There may be some exercises that should be avoided, and a trained person is the best judge of how to do it. Also avoid using weekends to burn yourself out with too much exercise, as that may prove to be more harmful than beneficial. Make exercise a regular habit.

You can also consult qualified Yoga instructors, aerobic instructors or tai-chi instructors for the same types of benefits in a different setting. You can also take up swimming, walking, cycling or any other activity that gets you moving as your workout routines after proper consultation.

Food for living:

Follow a DASH diet in consultation with your doctor and dietician. The food should have whole grains, fruits, low-fat dairy products and vegetables. Also avoid specific salts and other similar known food elements that are known to raise blood pressure. Avoiding junk foods is also important. Eat lots of green vegetables and seasonal fruits, fibers and roughage. Drink plenty of water. All these help in controlling your blood pressure and maintaining your general health. Reducing sodium and increasing potassium in your diet can be a good idea, but that can only be done with consultation with your doctor or dietician or both. You can eat certain foods like garlic, hawthorn, fish oils, folic acids which have been proven to have a reducing effect on blood pressure levels.

Avoid Addictions:

Addictions include alcohol, caffeine and tobacco, which need to be reduced and preferably avoided to live healthy and free from hypertension.

Though small amounts of alcohol have been shown to reduce blood pressure, most cannot stick to that limit and even a moderate increase can raise your blood pressure. It is best avoided when you are suffering from hypertension.

Tobacco products are known villains that increase blood pressure. They are best avoided for healthy living whether you're worried about blood pressure or not.

Though caffeine may or may not raise blood pressure, still it is best to keep your caffeine intake to a minimum when suffering from high blood pressure.

Reduce Stress:

Stress and anxiety increase blood pressure. Though temporarily increased blood pressure may result from stress and anxiety, this can actually become a continual and compounding problem. Finding the different causes of your stress can be tough, but it's a necessary part of eliminating or mitigating the stressful parts of your everyday life.

Try meditation, massage, or take up a hobby to soothe your nerves and relax. Stress reliever tools like custom stress balls and anti-anxiety recordings can be a great way to stay at ease throughout the day.

The final word:

Hypertension or high blood pressure can affect you personal and professional life immensely, resulting in a variety of unwanted and devastating medical conditions. It is time to take charge, and start living and eating in a way that is healthy for your body and mind. It's always important to stick to your regular checkups with your doctor and monitor your health conditions.

Most important of all, learn to monitor blood pressure yourself, and try to understand the symptoms of your increasing blood pressure. Keep your friends and family up-to-date about your medical condition and whom to call in case of emergency.

About The Author: Diana is a writer/blogger. She loves writing, travelling and reading books. She contributes to Social Cloud

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