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10 Natural Ways To Lower Blood Pressure

10 Natural Ways To Lower Blood Pressure
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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

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              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

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                  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

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                    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 April 19, 2021

                      8 Weight Loss Tracker and Exercise Apps for Your Fitness Goals

                      8 Weight Loss Tracker and Exercise Apps for Your Fitness Goals
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                      Are you frustrated by the fact that you haven’t been able to lose weight? Have you ever wondered if you don’t actually know how many calories you eat in a day? How much exercise do you ACTUALLY get, and why doesn’t anything seem to be working? A weight loss tracker can help you answer all of these questions and more.

                      How can we start to see results and have the momentum to keep moving forward? The answer is simple:

                      Have a game-plan and know exactly what is going on inside your body.

                      If you really want to excel at your fitness goal, then you need to have a game-plan for success. You need to know what will keep you motivated, how to simplify things, how to be more efficient at your goals, and even find what you enjoy the most.

                      You can start by checking out Lifehack’s Busy Yet Fit Course, which will help you get into the groove of working out, even if you have a busy lifestyle.

                      If you’re blindly trying to chase your goals, then you probably feel about as hopeless as a carpenter with a butter-knife. So, it’s time to stock your toolbelt for success!

                      I am about to show you the top weight loss tracker apps that will be game-changers for you. From nutrition trackers to step counters, these apps are sure to set you on the fast track to your fitness goals.

                      Keep reading to find the apps that might just shoot you past your plateau and into the lifestyle you dream of.

                      1. MyFitnessPal

                        When it comes to the best weight loss tracker apps, this one takes the cake (The Gluten-Free, Sugar-Free, Vegan cake that is).

                        MyFitnessPal is the best all around calorie counter that I have found on the market. This app is free and has almost all the calorie counting resources available to you. Not only does it seamlessly estimate the daily calories needed to hit your goal, but it also gives you the methods to track it.

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                        Just enter the ingredients of each meal you eat, and it will add up how many calories you eat. It can also scan product barcodes and automatically enter those calories for you.

                        Going a step beyond that, this app also tracks your macros (according to your own customized goals) and nutrients. Furthermore, you can input a desired weight to track your weight loss journey.

                        While that all seems impressive enough, this app also tracks exercise calories and can sync to Fitbit, MapmyRun, and other apps to measure your exact energy ratio.

                        If you want a one-stop map to success, then this is it! This will not only help you develop a game plan, but will also create a flexible plan to get you there.

                        Get the app here!

                        2. Fitbit

                          I know you’ve already heard of this app, and for good reason. Fitbit has been helping thousands step their way to health since it first came out.

                          While investing in a Fitbit may not be cheap, I believe it to be well worth the investment.

                          Fitbit will track your total amounts of steps each day. For those of you who are competitive, this is the perfect app to keep you moving and motivated throughout the day.

                          This app can also sync with other fitness apps, like MyFitnessPal, to measure your exact energy expenditure each day. It’s a keeper for sure, especially if you’re looking for a great weight loss tracker.

                          Get the app here!

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                          3. MapMyRun

                            This is another one for the competitive, beginner, or exercise enthusiast. MapMyRun measures the distance that you run and even tracks your route. Furthermore, you can sync your daily results with MyFitnessPal to keep track of your daily calorie burn.

                            If you want to go at it with a friend, you can challenge them in competitions that are sure to keep you both moving!

                            Once, my husband ran for 2 miles just before midnight to beat me in a competition that was ending the next day. Talk about motivation!

                            MapMyRun is perfect for those who like to challenge themselves, love to be part of a fitness community, or want a place for friends to hold them accountable to their goals.

                            Get the app here!

                            4. Zombies, Run!

                              Are you having trouble pulling away from entertainment to go out and run? Then why not combine the two?

                              ZombieRun is a fun app that is sure to get you moving if you are someone who is motivated by a good time. In fact, you might even have such a blast you will forget you are exercising!

                              This app takes you through a storyline and makes you the hero. Each level will present a new challenge to help you progress and keep things exciting.

                              You certainly won’t need to worry about your pre-workout. Imagining you are the hero in the story will be enough to keep your adrenaline pumping on its own.

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                              Just be sure not to move too slow or the “Zombs” (as we runners affectionately call them) might catch you!

                              Get the app here!

                              5. Prepear

                                Are you tired of sitting down for hours and trying to strategize what to eat? This app helps cut this time in a quarter and is a great addition as a weight loss tracker.

                                Simply add online recipes into your weekly meal plan (breakfast, lunch, and dinner), and it will organize all the ingredients you will need into a shopping list.

                                With all your meal planning in one organized area, it will be easy to find which meal you plan to make for the day. This will keep your healthy recipes delicious. You will seriously never have to fret about meal planning again!

                                Get the app here!

                                6. Strava

                                  If walking is your health resolution, this weight loss tracker might be for you. Strava is sure to get you into healthy habits that you enjoy. In fact, you might start losing weight before realizing that you’ve even been exercising.

                                  This app enables you to track your trails and mileage, take pictures, and invite friends to join. It is a keeper for beginners and hikers alike.

                                  Get the app here!

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                                  7. Aaptiv

                                    If you find yourself at the gym and not sure what to do, then this app might be for you. Aptive gives you workouts to do and instructs you how to do them.

                                    While there’s nothing quite like the accountability of a personal trainer, Aaptiv is a great way to be guided through exercises without having to dish out tons of money.

                                    The online instructors will guide you through the movements and keep you focused on finishing the workout. This app is sure to make you a gym rat in no time!

                                    Get the app here!

                                    8. Freeletics

                                      Here’s one for those of you always on the move! Freeletics is an incredible app designed for people who just don’t have the time (or motivation) to drive down to the gym. Freeletics provides online workouts designed specifically from bodyweight with no equipment needed.

                                      You will be surprised at what a great workout you can get without any equipment.

                                      That’s right, you work-travelers; say goodbye to your excuses because this app is bringing the trainer to you!

                                      Get the app here!

                                      The Bottom Line

                                      These 8 weight loss tracker apps are sure to revolutionize your fitness goals. Guesswork will no longer be a part of your fitness journey. These apps are like carrying professionals around in your pocket all day!

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                                      Get ready to be motivated, informed, and ready to start achieving your dreams!

                                      More Tips for Weight Loss

                                      Featured photo credit: Gabin Vallet via unsplash.com

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