How to Control the Symptoms of Hypertension Without Medication
Most people diagnosed with hypertension symptoms are often concerned about the large number of medications that they will need to take to control their blood pressure levels. Although taking certain medications is important in hypertension management, its also essential to make certain lifestyle changes in the process. Here are some measures you can implement to control high blood pressure, besides taking medications.
Though most hypertension patients are prescribed medications for their hypertension symptoms, doctors usually recommend many lifestyle changes. Many of these lifestyle changes, if followed regularly, can help you manage symptoms of high blood pressure with minimal or no medication. Here are some ways to do so!
• Loose Excessive Weight And Watch Your Waistline
One of the primary causes of hypertension is poor lifestyle habits and obesity. An increase in weight increases your blood pressure levels. It also leads to sleep apnea, which further aggravates the condition. So, shedding those extra kilos is one of the first steps towards regularising your blood pressure.
Not just increased weight but carrying excess weight around your waist can also put you at risk for hypertension symptoms. Men with a waist measurement of over 40 inches and women with a waist measurement greater than 35 inches are at an increased risk for hypertension. If you are overweight in any way, it puts you at risk of developing hypertension. You should consider starting a fitness regime to reduce that excess weight by consulting your doctor.
• Exercise Regularly
The American Heart Association recommends everyone to get a minimum of 30 minutes of physical activity per day or 150 minutes of exercise per week. Doing so regularly can reduce your blood pressure levels by 5 to 8 mm in hypertensive people.
Suppose you only have elevated BP levels and not hypertension. In that case, regular workouts can prevent you from developing hypertension and keep your blood pressure levels within normal levels.
Some effective exercises that can help control high blood pressure along with medication include aerobic exercises like running, walking, jogging, cycling, dancing, zumba, and swimming. High-Intensity Interval Training (HIIT) is also great for reducing your numbers. Always include strength training in your workout routine during the week.
• Eat A Healthy Diet
Bringing your blood pressure levels to normal is quite difficult without taking charge of your diet. The DASH diet is usually recommended to control high blood pressure. It has been studied that following the DASH (Dietary Approaches to Stop Hypertension) diet rich in whole grains, fruits, vegetables, low-fat dairy products with zero saturated fat and cholesterol can bring down your blood pressure levels by as much as 11 mm Hg.
Some tips to change your eating habits and adopt a diet to manage symptoms of high blood pressure include– keeping a food diary, increasing your potassium intake, reducing your sodium intake, and reading labels of packaged goods before picking them up.
• Quit Smoking
Smoking is a high-risk factor for hypertension. It has been found that your blood pressure levels increase a few minutes after you finish smoking. If you want to bring your blood pressure numbers down and lower your risk for heart disease, you must quit smoking.
• Reduce Your Caffeine Intake
Caffeine is found in beverages like tea, coffee, and energy drinks. Consuming caffeine can increase blood pressure by 10 mm of Hg in people who rarely consume it. However, it might not cause a substantial rise in blood pressure in people who drink coffee regularly. In any case, excess caffeine consumption should be avoided as much as possible.
• Manage Stress Effectively
A very common cause for hypertension in today’s day and time is stress. While some amount of stress is healthy, chronic stress can raise your blood pressure levels. If your lifestyle includes a significant amount of stress, you must find ways to reduce it
Some effective ways of stress management include:
– Regular workouts, meditation, and yoga
– Indulging in stress-relieving activities like reading, music, travelling, etc.
– Prioritising work so as to avoid last-minute stress
– Take time off and find ways to relax
– Practice gratitude by keeping a journal
• Monitor Your BP At Home And Regularly Consult Your Doctor
A good way to keep your numbers under check is by regularly monitoring your blood pressure. While this handy tip does not directly bring down your blood pressure levels, it can surely motivate you to keep following healthy lifestyle habits that can reduce your hypertension. You can monitor your blood pressure at home and also visit your doctor for routine checkups
• Get Support
An essential part of effective hypertension management is the support of your loved ones.
If you experience any hypertension symptoms and wish to control high blood pressure, consult your doctor immediately. Lifestyle changes like regular exercises, a healthy diet, quitting habits, stress management, etc., can help reduce your blood pressure levels.
From diet to medications, exercise, and more, learn all about hypertension management at BP in Control!.
Please note that this article is for informative purposes only. In case you experience any symptoms listed above, please consult a doctor immediately.