Advertising

What Causes High Blood Pressure And How To Control It Without Medication

Advertising
What Causes High Blood Pressure And How To Control It Without Medication

High blood pressure is a common term, yet the reality only dawns after the first diagnosis. Also called hypertension, high blood pressure is a dangerous condition. The heart is left to work twice as hard to pump blood leading to the arteries that harden and cause strokes, kidney diseases, and the development of a possible heart failure.

What causes high blood pressure?

The causes may be related to old age, genetics, or family history. These may not be possible to reverse totally.

The other causes are lifestyle related. Once you are diagnosed with the condition of high blood pressure, medication is recommended to assist in lowering the pressure. Apart from medication, there are many ways to help control high blood pressure, by simply following a few lifestyle changes. (*Please consult your doctor before making any changes to your medication)

So, what causes high blood pressure?

1. Smoking

Quit the smoking habit. The nicotine in cigarette smoke increases your blood pressure and heart rate as well.[1] It also narrows your arteries and narrows the walls.

Advertising

Apart from asking for help, you can try this app – Quit smoking – QuitNow! It shows you the money and time you’ve saved for the cigarettes you didn’t smoke. Great motivation! Right?

unnamed-2

    2. Stress

    Calm down!

    Chronic stress levels contribute to blood pressure complications. Analyze what factors cause stress and work towards healing these. A possible solution is through meditation, mind healing practices and activities like yoga. This yoga app provides tutorial that you can try immediately by just following what the expert does.

    Advertising

    screen696x696-3

      Family and friends that are supportive improve health conditions encouraging you to resolve any issue that may be causing the increase in blood pressure levels. If you require further emotional or morale-boosting support, take the time to join a support group that can offer practical methods to cope with the condition.

       3. Lacking Physical Exercise

      Take time to engage in consistent physical exercises. Physical exercise undoubtedly controls blood pressure. Get up and get moving!

      Too lazy to start? Try the 7-minute workout below

      4. Excess of salt

      Lose the Salt! Sodium intake is linked to increasing blood pressure levels.

      Reduce sodium intake by choosing products with lower amounts of sodium. Avoid processed foods, as there is added sodium in processed foods. Use spices and herbs rather than salt to flavor food.

      Advertising

      5. Alcohol and Caffeine

      Watch toxic consumption!

      Reduce alcohol and caffeine intake. Alcohol raises blood pressure and reduces medication effectiveness. There is a possibility that caffeine increases blood pressure.

       6. Overweight

      Lose those pounds!

      By not taking note of obesity or weight gain blood pressure is affected. Overweight conditions even disrupt breathing patterns that cause sleep apnea. This directly results in a higher blood pressure level.

      The lifestyle change of losing weight effectively affects reducing blood pressure and being more conscious of the waistline, as extra weight waste places a higher risk leading to blood pressure complication.

      Advertising

      7. Eat wisely

      Follow a routine of whole grain, vegetables, fruit, and dairy products that are low-fat. Journal your food intake, it keeps you accountable and aware of what you eat.

      Boost potassium levels as potassium lessens sodium effects, Fruits and vegetables are high in potassium and better than supplements Read the labels when you shop to maintain that eating plan with healthy criteria that stays dominant.

      There may be no magic wand to cast away the spell of blood pressure. With a smart diet and regular exercise, your blood pressure will maintain a healthy level.  Some tantalizing recipes that will assist are

      Lasagna Rolls with tofu – An Italian vegetarian delicacy

        Chicken,Broccoli and Tomato Salad – A substantial  salad as a main course

        Advertising

           Lemon Lentil Salad – Lentils with a mix of Salmon

            Reference

            [1] http://www.webmd.com/hypertension-high-blood-pressure/guide/smoking-kicking-habit#1

            More by this author

            Nena Tenacity

            Nena is passionate about writing. She shares her everyday health and lifestyle tips on Lifehack.

            Here Are 30+ Easy High Fibre Breakfast Ideas You Can Try At Home A Wholesome Diet Is What You Need to Gain Happiness: 30 Natural Low-Carb Foods 10 Best Healthy Snacks That Even Gym People Eat When They’re Hungry! Want A Quick Yet Healthy Breakfast? Avocado Toast Is Your New Breakfast Idea Want To Look Younger And Be Healthier? Acai Berry Is Your New Breakfast Idea!

            Trending in Health

            1 How To Stay Motivated For Making Healthy Lifestyle Changes 2 10 Simple Ways To Be More Active 3 Think Getting Old Sucks? Here’s Why Aging Doesn’t Have to Suck 4 12 Simple Ways To Stay Healthy At Work 5 Under the Weather? 13 Immune Boosting Foods for a Quick Recovery

            Read Next

            Advertising
            Advertising

            Last Updated on December 2, 2021

            The Importance of Making a Camping Checklist

            Advertising
            The Importance of Making a Camping Checklist

            Camping can be hard work, but it’s the preparation that’s even harder. There are usually a lot of things to do in order to make sure that you and your family or friends have the perfect camping experience. But sometimes you might get to your destination and discover that you have left out one or more crucial things.

            There is no dispute that preparation and organization for a camping trip can be quite overwhelming, but if it is done right, you would see at the end of the day, that it was worth the stress. This is why it is important to ensure optimum planning and execution. For this to be possible, it is advised that in addition to a to-do-list, you should have a camping checklist to remind you of every important detail.

            Advertising

            Why You Should Have a Camping Checklist

            Creating a camping checklist makes for a happy and always ready camper. It also prevents mishaps.  A proper camping checklist should include every essential thing you would need for your camping activities, organized into various categories such as shelter, clothing, kitchen, food, personal items, first aid kit, informational items, etc. These categories should be organized by importance. However, it is important that you should not list more than you can handle or more than is necessary for your outdoor adventure.

            Camping checklists vary depending on the kind of camping and outdoor activities involved. You should not go on the internet and compile a list of just any camping checklist. Of course, you can research camping checklists, but you have to put into consideration the kind of camping you are doing. It could be backpacking, camping with kids, canoe camping, social camping, etc. You have to be specific and take note of those things that are specifically important to your trip, and those things which are generally needed in all camping trips no matter the kind of camping being embarked on.

            Advertising

            Here are some tips to help you prepare for your next camping trip.

            1. First off, you must have found the perfect campground that best suits your outdoor adventure. If you haven’t, then you should. Sites like Reserve America can help you find and reserve a campsite.
            2. Find or create a good camping checklist that would best suit your kind of camping adventure.
            3. Make sure the whole family is involved in making out the camping check list or downloading a proper checklist that reflects the families need and ticking off the boxes of already accomplished tasks.
            4. You should make out or download a proper checklist months ahead of your trip to make room for adjustments and to avoid too much excitement and the addition of unnecessary things.
            5. Checkout Camping Hacks that would make for a more fun camping experience and prepare you for different situations.

            Now on to the checklist!

            Advertising

            Here is how your checklist should look

            1. CAMPSITE GEAR

            • Tent, poles, stakes
            • Tent footprint (ground cover for under your tent)
            • Extra tarp or canopy
            • Sleeping bag for each camper
            • Sleeping pad for each camper
            • Repair kit for pads, mattress, tent, tarp
            • Pillows
            • Extra blankets
            • Chairs
            • Headlamps or flashlights ( with extra batteries)
            • Lantern
            • Lantern fuel or batteries

            2.  KITCHEN

            • Stove
            • Fuel for stove
            • Matches or lighter
            • Pot
            • French press or portable coffee maker
            • Corkscrew
            • Roasting sticks for marshmallows, hot dogs
            • Food-storage containers
            • Trash bags
            • Cooler
            • Ice
            • Water bottles
            • Plates, bowls, forks, spoons, knives
            • Cups, mugs
            • Paring knife, spatula, cooking spoon
            • Cutting board
            • Foil
            • soap
            • Sponge, dishcloth, dishtowel
            • Paper towels
            • Extra bin for washing dishes

            3. CLOTHES

            • Clothes for daytime
            • Sleepwear
            • Swimsuits
            • Rainwear
            • Shoes: hiking/walking shoes, easy-on shoes, water shoes
            • Extra layers for warmth
            • Gloves
            • Hats

            4. PERSONAL ITEMS

            • Sunscreen
            • Insect repellent
            • First-aid kit
            • Prescription medications
            • Toothbrush, toiletries
            • Soap

            5. OTHER ITEMS

            • Camera
            • Campsite reservation confirmation, phone number
            • Maps, area information

            This list is not completely exhaustive. To make things easier, you can check specialized camping sites like RealSimpleRainyAdventures, and LoveTheOutdoors that have downloadable camping checklists that you can download on your phone or gadget and check as you go.

            Featured photo credit: Scott Goodwill via unsplash.com

            Read Next