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10 Natural Ways To Lower Blood Pressure

10 Natural Ways To Lower Blood Pressure

There are a lot of people with higher than normal blood pressure these days. If your doctor has expressed concern about your blood pressure, don’t worry – there are ways to lower your blood pressure naturally, and hopefully you can avoid medication. However, if you leave it too long, it will be too late to lower it naturally and you’ll have to depend on medication. High blood pressure can lead to heart disease, kidney and heart failure, and stroke – to name a few! This condition is definitely worth taking seriously.

High blood pressure can be caused by a variety of issues: stress, existing health problems like kidney disease, genetics, obesity, too much sodium, and many more. Sometimes people look at a list like this and think “how will I ever find the time to fix all of this?” People lead busy lives these days, but these solutions won’t take too much of your time. In fact, by making different decisions each day, you can lower your blood pressure and impress your doctor! Here are 10 changes you can make that are proven to lower blood pressure:

1. Reduce Sodium Intake

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    This is probably the easiest and fastest one on the list. All you have to do is taking a quick look at the sodium amount listed in the nutritional content of any food and pick the healtheir option. Many restaurants are now listing which menu items are lower in sodium or fat content, so eating out won’t require too much added research either. You can also reduce sodium by gradually decreasing the amount of salt you add to your meals. Over time your taste buds will adapt and you won’t notice the difference.

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    2. Add More Vitamins and Minerals to Your Diet

    Pill Box

      Specifially, Vitamin B6, Potassium, Magnesium and Calcium. All of these are proven to naturally lower blood pressure, and they all have other health benefits as well. For example, did you know that a high number of people don’t have enough magnesium? However, before taking any additional supplements, be sure to talk to your doctor, particularly if you are already on any other medications. Because of drug interactions, you may need to take these supplements at different times or you may not even be able to take one or two of them.

      3. Lower Your Blood Sugar

        High blood sugar is a growing problem because of all the refined sugars and carbs available today. (Too bad they are cheap and delicious!) You don’t necessarily have to elminate these foods completely, but if your blood pressure is very high, you may want to avoid them completely until your health is under control. After that, you can probably indulge in a sweet treat once in a while, but be careful not to overdo it. Another product that increases blood sugar is sodas and other sugary drinks. If you the fizz of these drinks and carbonation will make water easier to drink, try mineral water like Perrier or San Pelligrino. You can find them wih natural flavors like lime and lemon.

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        4. Try Some Cardio

        Man Running Outside Along Desert Trail

          Cardio is a good way to lose excess pounds and get your heart pumping, both of which will help to lower your blood pressure. Busy people don’t have time to spend hours at the gym, but you can get some excercise in throughout the day, just by making some changes. Try taking the stairs instead of the elevator or escalator whenever you have the option. If you work or live in a building where you are constantly taking the elevator, this alone will be a dramatic increase in your cardio exercise. You can also buy a step counter and wear it each day. Set some step goals and challenge yourself to increase the amount of steps you take each day.

          5. Weight Training

          weights

            Just like cardio, weight training can help you get in better shape which will result in lower blood pressure. If you don’t have time to hit the gym, try putting ankle weights on for part of the workday or using weights while watching Netflix in the evenings. You don’t have to carve out a hige amount of time to lift weights; you can get creative about it and do two things at once.

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            6. Yoga or Pilates

            yoga1

              Relaxing and beathing deeper are two keys to lower blood pressure. Yoga will help you to breathe deeply, relax your body and your mind, and stretch out your muscles. Pilates will make you sweat a little more than yoga, but ithis low-impact exercise will also help you to relax and is good for your muscles and joints. If you have time, try to do one or both of these at least twice a week.

              7. Walking

              walking

                Something as simple as going for a walk can do wonders for your mind and your body. In addition to helping you lower your blood pressure, walking will help you to lose weight, realx your body, give you new perspective on a problem, and it also gives you a much needed break from your busy day. Try taking some time out of your lunch hour to go for a walk and enjoy the sights and sounds around you.

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                8. Sleep More

                sleep

                  Because of the nature of the typical Western lifestyle these days, sleep has become a precious commodity that no one gets enough of. Over time however, lack of sleep can be a cause of high blood pressure. If your sleep cycle has become disrupted after too many late nights and early mornings, you can try taking Melatonin, (consult your doctor first) a naturally-occuring sleep hormone in your body. You shouldn’t take too much of it, and it should only be used for a short time to get your sleep cycle back on track. You can also ask your doctor for something stronger to help you sleep. Your to-do list will have to wait until morning or the weekend to get some, because sleep is (and should be) very important.

                  9. Kick the Bad Habits

                  no smoking

                    If you smoke, it will be very hard for you to lower your blood pressure naturally unless you quit. If you are serious about it, there are many options available today that have made it easier for a lot of smokers to quit. Cognitive beavior therapy, the Nicotine Patch, and the Nicotine Inhaler have all been successful. If you drink too much, this will also cause your blood pressure to rise. However, a glass of red wine has been proven to help lower blood pressure. You can still have a drink to unwind after a busy day, but you may have to change your drink of choice.

                    10. Learn to Relax

                    Girl Sitting Alone On Swing In Autumn

                      We live in a fast-paced, busy world that demands we rush to get to work, rush to get things done, rush home to spend time with our kids before going to bed and starting all over again the next day. The stress of this lifestyle is taking a severe toll on our bodies, and high blood pressure is one of the results. If you want to lower your blood pressure naturally, this is one of the most important ways to do it. You can (and should) take care of all the other items on this list, but if you fail to learn to relax and destress, you will be fighting this battle with your body for the rest of your life. Stress is very powerful and can severely harm your body if left unchecked. To successfully lower your blood pressure you will have to find a ways to relax. You may need to go to counselling to learn how to destress, schedule some “me time” where no one will bother you, or even change your job. In the long run, stress is just not worth your health. You don’t have to do it all at once – start with small, managable steps like taking the long way home a couple times a week, scheduling a day off here and there to spend with your family, or making time for a massage a couple times a month.

                      Featured photo credit: Piotr Marcinski via shutterstock.com

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                      Last Updated on August 13, 2018

                      5 Exercises To Improve Intimacy and Create a Better Relationship

                      5 Exercises To Improve Intimacy and Create a Better Relationship

                      Making love can be simultaneously the most pleasurable and the most stressful experience that we share with another human being. It is a natural conclusion of the ritual of intimacy we engage in with a person we find attractive on both a physical and psychological level. Yet, we are far removed from our animalistic roots, and that which was once a matter of instinct has become somewhat complex. This is a good thing; we have grown as a society, and there are many factors involved when it comes to the relationship between sexual partners. However, we have also lost a great deal of the physical prowess our primitive ancestors had.

                      They engaged in a huge amount of physical activities daily — activities that ensured their cardiovascular system and muscles were in great shape, which allowed them to have healthy libidos, strong erections, and the muscular strength, limberness and endurance to maintain different positions for a long time without getting exhausted. Luckily, we can regain some of these animalistic traits with the right kind of training. Here are some essential exercises that will help improve your relationship, but making you more confident in intimate settings, which means that you’ll have more satisfying intercourse.

                      Don Juan

                        1. Cardio for Stamina

                        If you’re out of shape, the first thing you’ll notice during intercourse is that you start to breathe heavily, sweat profusely and tire easily. This means you’ll have to shift your posture frequently and limit yourself to a few positions you feel comfortable with or significantly slow down the pace. A high BMI has also been linked to potential problems with erectile dysfunction. Cardiovascular exercises like running, jumping rope, swimming and cycling will build up your aerobic stamina and enable you to perform longer before becoming fatigued, thus having better intercourse. They’ll also help manage your weight, possibly helping performance.

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                          • Running – 10-20 minutes a day (1-3 miles a day is more than enough)
                          • Jumping rope – 5-20 minutes a day
                          • Swimming – 30 minutes a day
                          • Cycling – 30 minutes a day

                          The time in minutes denotes time spent actively performing the exercise, and you need to factor in a bit more time for warming up before and cooling down after the exercises.

                          These exercises can be performed every day or every other day, and the goal is to work on both endurance and speed. Don’t just go at a snail’s pace; constantly try to improve your time or add some mileage.

                          2. Strength-Training for Your Lower Body and Core

                          The next thing you’ll need to focus on is improving both the strength and muscular endurance of the hip flexors, abdominals and spinal erectors. These are the muscles engaged in thrusting and circular motions, and they also stabilize your body in a number of different positions. The legs also play an important role, particularly in standing and kneeling positions. Here are a few exercises that will help you strengthen up this area:

                          Barbell squats
                            • Heavy barbell squats – set up at a power rack at the gym and make sure you use proper form and weights that you can lift 3-8 times. Do this exercise before anything else in the gym for 4-5 sets to get big and powerful legs, as well as tighten up the muscles of the core. This is useful for both men and women, particularly if you enjoy the woman-on-top positions and standing positions. You can do hack squats on the machine if your gym lacks a power rack, but you won’t get the core-strengthening benefits

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                            Zercher squat
                              • Zercher squatsthis type of squat is a perfect way for guys to strengthen their body for standing positions where the woman is lifted off the ground. Build up a foundation of strength first, and then use lighter weights and go for 10-12 repetitions to focus on muscle endurance.

                              Glute bridge
                                • Glute bridgethis exercise is great for working the glutes and hip thrusters, and should be done for ultra-high reps —up to 100 — to increase muscle endurance. Once you become stronger in this movement, you can upgrade to the barbell glute bridge and keep the reps high — around 10 to 15.

                                Hyperextensions
                                  • Hyperextensions – excellent for strengthening the spinal erectors, this exercise (or a variation of it) may be done in most gyms and even at home. Do 2 to 3 sets of 10 to 12 repetitions at the end of your workout.

                                  Ab wheel rollout
                                    • Ab wheel rollout – this is a great exercise for strengthening the abs, and requires only a piece of inexpensive equipment. It will help you stay stable and hold positions longer without getting tired during intercourse. Do three sets of this workout for as many repetitions as you can.

                                    Cross body crunch
                                      • Cross body crunchthis exercise improves your ability to perform explosive twisting motions, particularly good for improving your stamina in the spoon position where you’e lying on your side. Do 2 to 3 sets of this exercise at the end of your workout.

                                      Incorporate these exercises into your routine 2 to 3 times a week.

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                                      3. Upper-Body Strength Training

                                      Upper-body strength plays an important role in many popular sex positions where the arms are used to provide a stable base or hold onto the partner. These including missionary, doggy style, the stand and carry (with the woman holding onto the man’s neck) and others. Use these simple exercises to improve upper body strength and endurance:

                                      Plank exercise
                                        • Plank – while bench pressing is great for building a big chest, you will find yourself in need of static strength, muscle endurance and a strong core. This exercise is a great way to increase the amount of time you are able to hold positions that require you to support yourself with your arms. For added difficulty, straighten out your arms like at the top of a pushup and hold as long as you can.

                                        Close grip pushups
                                          • Close pushups – a pushup variation that focuses on triceps, which are the first to give out during a prolonged missionary or similar position. Go for very high reps, 20 t0 50, to work on muscle endurance.

                                          Chin ups
                                            • Chin-ups – A great upper back and biceps builder, this exercise will also target the core if you try to be as straight as possible when lifting yourself up. You can jump to help make things easier, or just hold as long as you can if you aren’t strong enough to perform a single chin up. Do 3 to 4 sets for as many reps as you can.

                                            These exercises, done about three times a week, will help you develop a strong upper body that can keep going and hold you up for extended periods of time.

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                                            4. Pelvic-Floor Exercises

                                            You don’t have to perform these at the gym, although you could do them after your workout without anyone even noticing. The idea behind Kegel exercises is to improve blood flow to the sex organs and strengthen the muscles of the pelvic floor in both men and women. By locating these muscles and tightening and relaxing them for intervals of 5 seconds for 10 to 15 repetitions at a time, several times a day, you can improve pleasure and performance during sex. Women can tighten their vaginal walls for increased pleasure to both them and their partner, while men can delay ejaculation by tightening these muscles.

                                            5. Flexibility Moves for Legs and Hips

                                            Lion stretching

                                              If you want to avoid getting cramps — or even worse, pulling a muscle during intercourse — you should do a few simple stretches every day. The more limber you are, the more comfortable you’ll be with more exotic poses. Here are a few simple stretches to improve hip and leg flexibility:

                                              Take a few minutes to warm up with some light running or jumping jacks before stretching, and spend some 10 minutes on these stretches. You can do them in the morning and at night, or shortly before intercourse.

                                              With just a few hours a week devoted to exercise, you can improve your relationship significantly. If you focus on these exercises, over time, you just might become dynamite in bed.

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