Treatment of High Blood Pressure with out Medicine

 If you have high blood pressure, you may be wondering if medication is necessary to lower the numbers. But lifestyle plays a vital role in the treatment of high blood pressure. Controlling blood pressure through a healthy lifestyle can prevent, delay or reduce the need for medication.

Here are 10 lifestyle changes that can lower your blood pressure and keep it off.

1. Lose extra pounds and watch your waistline

Blood pressure often increases with weight gain. Being overweight can also cause breathing disorders during sleep (sleep apnea), which further increases blood pressure. Losing weight is most effective way to control blood pressure. If you are overweight, you should lose a small amount of weight. It can help lower your blood pressure. In general, blood pressure can drop about 1 millimeter of mercury (mm Hg) for every kilogram (about 2.2 pounds) you lose.

Waist size is also important. Carrying too much weight around your waist can increase your risk of high blood pressure. Men are at risk if their waist circumference is greater than 40 inches (102 centimeters). Women are at risk if their waist circumference is greater than 35 inches (89 centimeters). These numbers vary between ethnic groups. Ask your healthcare provider for a healthy waist measurement for you.

2. Exercise regularly

Daily exercise can reduce high blood pressure by about 5 to 8 mm Hg. It is important to continue exercising so that the blood pressure does not rise again. We should spend at least 30 minutes for physical activity each day.

 Exercise can also help prevent elevated blood pressure from turning into high blood pressure (hypertension). For people with hypertension, regular physical activity can lower blood pressure to a safer level. Some exercises that can help lower blood pressure, for example walking, jogging, cycling, swimming or dancing. Another option is high-intensity interval training. Strength training can also help to control it. Try to include strength training at least two days a week. Talk to your health care provider about creating an exercise program.

3. Eat a healthy diet

Eating a diet rich in whole grains, fruits, vegetables, and low-fat dairy products and low in saturated fat and cholesterol can reduce high blood pressure by up to 11 mm Hg. Examples of eating plans that can help control blood pressure are the Dietary Approaches to Stop Hypertension (DASH) and the Mediterranean diet.

Potassium in the diet can reduce the effects of salt (sodium) on blood pressure. The best sources of potassium are foods such as fruits and vegetables, rather than supplements. Aim for 3,500 to 5,000 mg daily, which can lower blood pressure by 4 to 5 mm Hg. Ask your healthcare provider how much potassium you should be getting.

 4. Limit salt (sodium) in your diet.

Even a small reduction in sodium in the diet can improve heart health and reduce high blood pressure by about 5 to 6 mm Hg. The effect of sodium intake on blood pressure varies between groups of people. In general, limit sodium to 2,300 milligrams (mg) a day or less. For most adults, however, a lower sodium intake—1,500 mg per day or less—is ideal.

Use small amount of sodium in your diet: Read food labels. Eat less processed foods. Only small amounts of sodium occur naturally in foods. Most sodium is added during processing. Do not add salt. Use herbs or spices. Cooking allows you to control the amount of sodium in your food.

5. Limit alcohol

Limiting alcohol to less than one drink per day for women or two drinks per day for men can help lower blood pressure by about 4 mm Hg. So avoid of Drinking too much alcohol because it can raise your blood pressure. It can also reduce the effectiveness of blood pressure medications.

6. Quite smoking

Smoking increases blood pressure. Quitting smoking helps lower blood pressure. It can also reduce the risk of heart disease and improve overall health, which can lead to a longer life.

7. Get a good night's sleep

 

Less than six hours of sleep each night for several weeks can contribute to hypertension. A number of problems can disrupt sleep, including sleep apnea, restless legs syndrome, and general insomnia.

Tell your healthcare provider if you often have trouble sleeping.  However, if you don't suffer from sleep or restless legs syndrome, follow these simple tips for a more restful sleep. Stick to a sleep schedule. Go to bed and get up at the same time daily. Try to keep the same schedule on weekdays and weekends. Create a relaxing space. This means keeping the sleeping area cool, quiet and dark. Do something relaxing an hour before bed. This may include a warm bath or relaxing exercise. Avoid bright light, such as from a TV or computer screen. Watch what you eat and drink. Don't go to bed hungry or stuffed. Avoid large meals right before bed. Limit or avoid nicotine, caffeine, and alcohol right before bed. Limit your sleep. For those who find naps helpful during the day, limiting naps to 30 minutes earlier in the day can help sleep at night.

8. Reduce stress

Emotional stress can contribute to high blood pressure. More research is needed on the effects of stress reduction techniques to see if they can lower blood pressure.  However, it can't hurt to identify what's causing the stress, such as work, family, finances, or illness, and find ways to reduce the stress. Try the following:

Avoid doing too much. Plan your day and focus on your priorities. Learn to say no. Set aside enough time for what needs to be done. Focus on the problems you can control and plan how to solve them. If you have a problem at work, talk to your supervisor. If you have a conflict with your children or spouse, find ways to resolve it. Avoid stress triggers. For example, if rush hour traffic is causing you stress, travel at a different time or take public transport. If possible, avoid people who cause stress. Take time to rest. Sit quietly and breathe deeply every day. Make time for enjoyable activities or hobbies such as walking, cooking or volunteering. Practice gratitude. Expressing gratitude to others can help reduce stress.

9. Regular check-ups of Blood Pressure

You should check  your blood pressure daily. It can make sure your medications and lifestyle changes are working. Home blood pressure monitors are widely available and do not require a prescription. Talk to your healthcare provider about home monitoring before you start. Regular visits to your provider are also key to keeping your blood pressure under control. If your blood pressure is well controlled, ask your provider how often you need it checked. You may only be able to check it once a day or less frequently.

10. Get support

The support of family and friends is important for good health. They may encourage you to take care of yourself, take you to your care provider's office, or start an exercise program with you to keep your blood pressure low. If you find you need support beyond your family and friends, consider joining a support group. This can put you in touch with people who can provide you with emotional or moral support and who can offer you practical tips on how to cope with your condition.