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

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.

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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?

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    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.

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      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.

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      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.

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      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

           Lemon Lentil Salad – Lentils with a mix of Salmon

            Reference

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

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            Last Updated on September 20, 2018

            How to Stay Calm and Cool When You Are Extremely Stressful

            How to Stay Calm and Cool When You Are Extremely Stressful

            Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

            If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

            1. Breathe

            The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

            • Take five deep breaths in and out (your belly should come forward with each inhale).
            • Imagine all that stress leaving your body with each exhale.
            • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

            Feel free to repeat the above steps every few hours at work or home if you need to.

            2. Loosen up

            After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

            Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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            3. Chew slowly

            Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

            Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

            Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

            4. Let go

            Cliche as it sounds, it’s very effective.

            The thing that seems like the end of the world right now?

            It’s not. Promise.

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            Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

            Letting go isn’t easy, so here’s a guide to help you:

            21 Things To Do When You Find It Hard To Let Go

            5. Enjoy the journey

            Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

            Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

            6. Look at the big picture

            The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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            Will this matter to me…

            • Next week?
            • Next month?
            • Next year?
            • In 10 years?

            Hint: No, it won’t.

            I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

            Stop agonizing over things you can’t control because you’re only hurting yourself.

            7. Stop demanding perfection of yourself

            You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

            Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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            8. Practice patience every day

            Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

            • The next time you go to the grocery store, get in the longest line.
            • Instead of going through the drive-thru at your bank, go inside.
            • Take a long walk through a secluded park or trail.

            Final thoughts

            Staying calm in stressful situations is possible, all you need is some daily practice.

            Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

            Featured photo credit: Brooke Cagle via unsplash.com

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