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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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            Nena Tenacity

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

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            Last Updated on September 18, 2020

            7 Simple Rules to Live by to Get in Shape in Two Weeks

            7 Simple Rules to Live by to Get in Shape in Two Weeks

            Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

            Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

            1. Exercise Daily

            It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

            If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

            Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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            If you’re a morning person, check out these morning exercises that will start your day off right.

            2. Duration Doesn’t Substitute for Intensity

            Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

            One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

            This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

            3. Acknowledge Your Limits

            Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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            Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

            Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

            4. Eat Healthy, Not Just Food That Looks Healthy

            Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

            The basic nutritional advice includes:

            • Eat unprocessed foods
            • Eat more veggies
            • Use meat as a side dish, not a main course
            • Eat whole grains, not refined grains[3]

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            Eat whole grains when you want to learn how to get in shape.

              5. Watch Out for Travel

              Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

              This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

              If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

              6. Start Slow

              Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

              If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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              7. Be Careful When Choosing a Workout Partner

              Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

              My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

              If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

              I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

              Final Thoughts

              Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

              Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

              More Tips on Getting in Shape

              Featured photo credit: Alexander Redl via unsplash.com

              Reference

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