Best Tips – Lower Your Blood Pressure Quickly With These Workable Tips

Hypertension is a long term medical condition in which the arterial hypertension in the blood vessels is persistently increased. Hypertension places you at a risk of developing some serious health conditions for instance; stroke, poor blood circulation and heart diseases. Besides, long-term Hypertension has been medically proven to increases the chances of developing cardiovascular disease, heart tissues damage besides a heart attack. Hypertension cannot be linked to a direct cause hence it has been a worry to many people currently, some of who are worried about taking medication to help lower hypertension. This article will provide tips on how to lower blood pressure. Besides, by reading it, you have not to worry any-more since it provides measures beyond simply taking medication that you can implement to reduce your arterial hypertension, for instance, by making a right lifestyle choice hence lowering your chances of developing the long-term effects. These tips include;

Regular physical activities- it has been proven that by exercising at least 30 minutes each day a week can in return lower your arterial hypertension for approximate 5-10 mm HG. If you only possess the pre-hypertension, by undertaking regular exercises, it can be of help to prevent the full- blown Hypertension. However, if you already have hypertension, physical activities can aid to level down the arterial hypertension to a safer level. Physical exercises such as jogging, cycling, Gym activities, dancing and swimming helps to level down your blood pressure. It is always helpful and of importance to be pursuant to the training program since by stopping to exercise, this can result in subsequent arterial hypertension rise once more.

Eating a healthy diet and trying DASH – it has been experimentally proven that consumption of a diet that is plentiful in whole grains, fruits, low-fat dairy products, vegetables and avoiding a diet that is cholesterol-rich can help in levelling down your blood pressure by approximate 15 mm Hg. According to Dietary Approaches to Stop Hypertension (DASH), it is advisable to keep a food diary, be a smart shopper and try to include diets rich in potassium ions and finally reduce the amount of the sodium you consume. This helps to reduce hypertension. Also, weight loss is another key factor to consider since Hypertension is directly proportional to weight increase. Weight loss according to experiments has been rated as one of the most efficient lifestyle approaches in controlling Hypertension

Restrict amount of alcohol -it is advisable to limit the amount of alcohol you drink since by taking it in small amounts helps to reduce your arterial hypertension by approximately 5 mm Hg. Drinking responsibly and setting a moderates amounts that are not too much can be of help. When alcohol is taken in excess, it raises your blood pressure by notable points besides cutting down the efficiency of arterial hypertension medication.

Reduce and manage stress and anxiety – stress and anxiety lead to a temporary increase in blood pressure. You can engage in activities such as; eating right and training which mainly help to deal with daily stress besides helping you to stay calm. Moreover, other forms of relaxation such as deep breathing, personal meditation besides a routine that concentrates mainly on calming activities such as drinking a cup of chamomile tea in the morning. Besides you can also reduce hypertension by stopping smoking which is another key factor to consider. Every single cigarette you smoke levels up your blood pressure. Besides, it is recommendable to limit the amount of caffeine since it also raises your arterial hypertension by approximate 10 mm Hg.

Conclusion

I would recommend to you the workable tips discussed above such as;

• Regular physical activities

• Eating a healthy diet and trying DASH

• Limiting the amount of the sodium intake

• Practising weight loss

• restrict the amount of caffeine intake

• Restrict amount of alcohol

• stopping smoking

• Reduce and manage your stress and anxiety

These tips provide solutions on how to lower blood pressure to a significant degree besides diminishing your chances of developing other major complications that result from Hypertension such as cardiovascular disease, heart attack, stroke, and other heart diseases.

You May Need This Information – Can a FitBit Help Reduce Your High Blood Pressure?

A FitBit is one of several brands of health monitor currently available that are marketed as a means of improving your health. To be fair, no specific health claims are made, but improving cardiovascular health, and thereby reducing hypertension, is a unique selling proposition for this type of device. Does my FitBit live up to this claim?

I was given a FitBit as a gift and prior to receiving it I had not thought about such devices. I quickly discovered that to even use it I had to upgrade my smart phone to one that uses the latest generation of operating system as the device records and displays data on a smart phone App.

The second thing to understand about this type of fitness monitor is that it only records and displays data. What is crucial is how you use it. How it is set up also influences the results it produces. The tabloid press recently carried a story of a grandmother, who had been given this type of device, had clocked up tens of thousands of steps each day even though she had not left her sofa. It turned out that she was knitting clothes for her grandchildren and the device incorrectly interpreted her movements as walking!

I am right-handed and usually wear a wristwatch on my left arm. I started out wearing my FitBit on my right arm and it was set up accordingly. It soon became apparent that it too was incorrectly interpreting my arm movements and was counting them as if I was walking. Wearing the device on my left arm and adjusting the settings gave much more accurate data.

The above anecdotes demonstrate that it is the type of exercise that you take which is important. Brisk walking or jogging for 30 to 45 minutes each day has been shown to lower high blood pressure by up to 10% and that the benefits last for about 23 hours. That is why exercising each day is an important way of reducing hypertension. The important thing is that your heart rate must be elevated for a period of at least 30 minutes in order to obtain the benefit.

The type of health monitor I have counts the number of steps I take in a 24 hour period. It also works out how many minutes exercise I have taken, how far I have walked, and how many calories I have used. The more steps taken in a given time results in more calories being burned.

All interesting stuff, but does using this type of device help lower high blood pressure? The answer is that it depends on how you use it. To get the most out of it and to lower your high blood pressure, you need an exercise plan and to use the device to monitor your progress.

My exercise plan is simple. My goal is to take not less than 10,000 steps each day (about 5 miles) of which 3 miles is to be taken in one concerted 45 minute session of brisk walking. The remainder is made up by shorter periods of exercise.

Where does my health monitor fit into my plan? I have a goal and an exercise plan. The monitor tracks my progress in achieving my goal and lets me know if I am on track or have fallen behind. In short, it motivates me to achieve my goal. The App does this by a series of motivational messages displayed on the device and nudging me if I have been inactive for an hour, and providing weekly progress reports.

Can a FitBit (or similar device) really help reduce high blood pressure? Yes it can if used correctly and in conjunction with a suitable exercise plan.

Read This – 7 Signs and Symptoms to Watch Out For

Do not ignore important signs and symptoms from sudden weight loss to flashes of light and know when to seek medical care.

Chest pain, an upset stomach sudden loss of vision or speech, and severe abdominal pain require immediate medical attention but what about more signs that are more subtle in nature? We may not know what to do. Here’s a list of seven signs and symptoms that demand attention for maintaining a healthy life.

1. Unexplained weight loss

If you are losing weight without trying might sound like a dream come true, but in reality it can signal an underlying health problem. If you’ve lost up to 10 percent of your weight during the past six months for instance, 15 pounds if you weigh 150 pounds it is time to go see your doctor immediately.

An unexplained drop in weight could be caused by various conditions including overactive thyroid, diabetes, depression, liver disease, cancer or disorders that interfere with how your body absorbs nutrients.

2. Persistent or high fever

A fever always isn’t necessarily a cause for alarm. Fever seems to play a key role in fighting infection. Having said that, if your fever has continued for more than three days, get checked by your doctor. Persistent fever can signal a hidden infection, which could be anything from a urinary tract infection to tuberculosis. In some cases, cancerous conditions such as lymphomas cause prolonged or persistent fevers, as can some medications.

If you have a high fever 103 F or higher consult your doctor as soon as possible.

3. Shortness of breath

If you are unable to get your breath, or you’re gasping for air or wheezing, seek emergency medical attention. Shortness of breath that feels more severe than what’s caused by a stuffy nose or vigorous physical activity could signal an underlying health problem. Feeling breathless when lying down also is a symptom that needs to be evaluated promptly.

4. Unexplained changes in bowel habits

What’s considered normal for bowel movements varies widely? Consult your doctor if you notice unusual or unexplained changes in what’s normal for you, such as:

• Bloody, black or tarry-colored stools

• Persistent diarrhea or constipation

5. Confusion or personality changes

Seek medical attention if you have:

• Sudden confused thinking

• Confusion about time or place

• Sudden problems with concentration or memory

• Sudden personality or behavior changes, such as becoming aggressive

Changes in behavior or thinking could be caused by many problems, including infection, anemia, low blood sugar, dehydration or mental health conditions. Sometimes medications contribute to confusion or personality changes.

6. Feeling full after very little

If you consistently feel full sooner than normal or after eating less than usual, get checked by your doctor. This feeling, known as early satiety, also may be accompanied by nausea, vomiting, blotting, fever and weight loss or gain. If so be sure to tell your doctor about these signs and symptoms as well.

7. Flashes of light

Bright spots or flashes of light and other visual disturbances sometimes indicate a migraine. In other cases, sudden flashing lights could signal retinal detachment. Immediate medical care can help prevent vision loss.