Manage your blood pressure before it start managing you.
High blood pressure could be fatal if left untreated. It may cause stroke, peripheral vascular disease, and heart attack. Hypertension is a curable and controllable. Of course, pouring the chemical into your body is not solution of managing the blood pressure. This fast-paced life has increased our responsibility but time is the same. We get so busy to handle our physical health. The busy and stressful life has led us to eat preserved food and fast food. Of course, all Indian love salt. Our life is so busy that we could not take to 30 minutes to do exercise. The innovation in the science and technology has made our life so easier but on the long run it has also started to fill our body with chemicals. Those chemical, sedentary life style, and stress has created the medical problem such as high blood pressure and diabetes. According to American Heart Association and Mayo Clinic is not impossible to treat or manage or cure high blood pressure.
Mayo Clinic recommends simple 10 ten ways to control your blood pressure without medication but highly advised to consult your primary care provider.
1) loose extra weight. Do you know losing 1 KG of weight reduces 1 millimeter of the mercury of blood pressure? Carrying too much weight around your waistline can put you on greater risk for having high blood pressure. So, a man’s waistline should be less than 40 inches and a woman’s waistline should be less than 35 inches to reduce the risk of having high blood pressure.
2) Exercise daily: Recommended exercise 150 minutes per week or 30 minutes/day 5 times/week. You don’t have to run marathon on day 1, so start with five minutes pace, walk faster, and slowly increase to your goal of 30 minutes. Cardio exercise is recommended. However, brisk walk, fast walking, hiking is better if you don’t have access to the treadmill and elliptical. Walking, jogging, swimming, and cycling are the best and cost free, and it is on your own time.
3) Eat Healthy, adopt DASH diet. Add more fruits, vegetable, and whole grain. Avoid fatty, greasy, and fried food. Cut down to the cholesterol rich food. Use skim or low fate food. Controlling the diet could bring 11 millimeter of mercury blood pressure down. Keep a diary of your food, be smart shopper to read label carefully, and eat potassium rich fruits such as banana or oranges but less sodium food.
4) Avoid salt. Try not to consume salt less than 1500 mg or less in 24 hrs. Avoid consumption of processed food. Add spice or herbs than using salt. Do you know one tea spoon of salt has 2300 mg of salt which will actually make you to gain a weight. Cut down to salt slowly. One step at time.
5) avoid alcohol: drink in moderation way: I drink for a woman and two drinks for man in a day. One drink equals 12 ounces of beer, five ounces of wine or 1.5 ounces of 80-proof liquor.
Do you drink alcohol more than the recommended amount because it will increase your blood pressure but also reduce the effeteness of your antihypertensive drugs?
6) quit smoking: not only reduce your blood pressure but also cut the risk of heart attack, stroke, coronary artery disease, cancer, and pulmonary diseases.
7) cut down to caffeine: It increase 10 mmhg of BP immediately after its consumption.
8) Reduce stress: stress lead you to the binge on unhealthy food and make you to smoke cigarette and drink alcohol. So, lower your expectation, do yoga or meditation, do some activities such as gardening or cooking, avoid the the stressful situation.
9) follow up with your doctor and keep the diary the dairy of your blood pressure. Measure your blood pressure on each day at the same time.
10) get support, join the group or blogs which provide wonderful sources. Communicate and share your health issues. There is no social stigma when it come to your mental and physical health. It is your body and mind so control over it before somebody else could control you.
Try those measures for 3 months, and will see the result dramatically.
© 1998-2019 Mayo Foundation for Medical Education and Research (MFMER).
©2019 American Heart Association, Inc.
DASH diet is help to control your blood pressure, diabetes, and cholesterol. Please watch for my next posting.