Hypertension, How To Control It
Hypertension or high blood pressure is the commonest ailment affecting the adult population. It is a multifactorial disease caused by excessive salt intake, obesity, smoking, alcohol overuse, stress, anxiety or depression. It is the biggest contributor to cardiovascular mortality and morbidity. But one need not be scared. High blood pressure can be reduced, controlled and sometimes cured. There are different ways to manage hypertension. Pharmacologically with medicines and with Lifestyle modifications. For the purpose of this article, we will be looking at lifestyle modifications to manage high blood pressure.
• Lower your sodium intake: The presence of sodium in table salt (NaCl) has made sodium intake very high all over the world. This is because of its usefulness in cooking, processing and preservation of food items. Studies have confirmed that high intake of Salt is related to hypertension, heart attacks and strokes. It’s definitely worth reducing your salt intake if you are diagnosed with high blood pressure.
• Go for walks and exercises frequently: This is one of the most effective ways to lower your blood pressure. Regular exercises keep your heart stronger and make it work efficiently in pumping blood. This consequently reduces the pressure in the arteries. Regular exercises keep your heart healthier and blood pressure lower.
• Quit smoking, shisha, tobacco chewing: This is single most important reversible factor not only for controlling blood pressure but also to prevent heart attacks, strokes, cancers.
• Take less alcohol: Alcohol is known to be connected to 16% of cases of high blood pressure in the world. The ideal moderate alcohol intake for men is 2 drinks a day and 1 drink for women. but don’t do more. It is dangerous!
• Manage your stress level: This is a very important factor in hypertension. When you are regularly stressed out, you force your heart to work faster and your blood vessels are constricted. Stress can also lead to other unhealthy behaviors like smoking, taking alcohol excessively and this affects your blood pressure. You must make sure that you keep yourself stress-free as much as possible. It might not be easy working two jobs to make ends meet, I understand. But ensure you are not stressing and stretching yourself beyond the limit. Get enough rests, listen to good, soothing music. These are the two known ways of reducing stress.
• Get some weights off: This is a very effective way to reduce your blood pressure. Losing as little as 10 pounds or 5% of your body mass does a lot to reduce blood pressure. Reduction in weight helps the blood vessels to expand and contract well and this allows the heart to pump blood well and a free flow of blood in the vessels. Weight lifting also does it well.
• Visit your doctor periodically for check-up: a sure way for early diagnosis and management of high blood pressure. to book your appointment with UAEs' most experienced doctors, click here.
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Thashreef 10-04-2019 8:38 PM
Will hypertension go away without treatment?
Ajay 10-23-2019 2:17 PM
Does the salt I take in my food affect my blood pressure?