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8 Effective Home Remedies For High Blood Pressure

8 Effective Home Remedies For High Blood Pressure

High blood pressure a.k.a the “silent killer” has reached near epic proportions in the U.S.   This dangerous condition affects a whopping 30 percent of Americans and leads to 60,000 deaths annually. High blood pressure or hypertension, has earned the moniker “the silent killer” [1] as it typically has no symptoms until after it has done significant damage to the heart and arteries. In fact, almost 20 percent of Americans who have high blood pressure don’t even know they have it and are unaware that they are at risk for heart attack, stroke, heart failure, kidney disease and eye disease. The only way to know if you have high blood pressure is to be screened for it by a medical professional for it [2].

If you have been diagnosed or are predisposed to developing hypertension, there are a few things you can do to assist in managing or preventing this dreaded condition.

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1. Lose excess weight and pay attention to your waist line

This first home remedy for high blood pressure is widely known but very unpopular. However research shows that there is a direct correlation to one becoming overweight and an increase in blood pressure. [3] Being overweight also can cause disrupted breathing while you sleep (sleep apnea), which further elevates your blood pressure. Weight loss is one of the most effective lifestyle changes for controlling blood pressure. Losing just 10 pounds (4.5 kilograms) can help reduce your blood pressure. When shedding the weight, experts suggest that you pay special attention to your waistline. Carrying too much weight around your waist can put you at greater risk of high blood pressure.

2. Exercise regularly

This next home remedy for high blood pressure seems to be the cure for everything. Exercise is hugely important in longevity and quality of life. Regular physical activity — at least 30 minutes most days of the week — can lower your blood pressure by 4 to 9 millimeters of mercury [4]. It’s important to consistently incorporate physical activity into your lifestyle, because once you become sedentary, your blood pressure can rise again. If blood pressure is only slightly high (prehypertension), exercise can help you avoid developing full-blown hypertension. If you already have hypertension, regular physical activity can assist in maintaining lower pressure levels.

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3. Modify your salt intake

Certain groups of people—the elderly, African Americans, and those with a family history of high blood pressure—are more likely than others to be particularly salt (or sodium) sensitive. [5] However, there is no precise way to determine whether any one individual is sodium sensitive, so everyone should lower their sodium intake, says Eva Obarzanek, PhD, [6] a research nutritionist at the National Heart, Lung, and Blood Institute. How much should we lower it? According to Dr. Obarzanek, to about 1,500 mg daily,  which is about half the average American intake (half a teaspoon of salt contains about 1,200 mg of sodium). Even a small reduction in the sodium in your diet can reduce blood pressure by 2 to 8 mm Hg.

4. Indulge in dark chocolate

This, by far, is my favorite home remedy for high blood pressure. Dark chocolate varieties contain flavanoids, which make blood vessels more elastic and lowers blood pressure. One particular study found that dark chocolate, the kind that contains at least 50 to 70 percent cocoa, lowered blood pressure in all participants, but most notably in those with hypertension. During the experiment, 18% of patients who ate it every day saw blood pressure decrease [7]. All it takes is half an ounce daily.

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5.  Reduce stress

Research is definitive when it comes to stress–chronic prolonged stress can kill you. Research shows that most chronic stress is generally, work related. Working more than 41 hours per week increases your risk of developing hypertension by 15%, according to a University of California, Irvine, study of 24,205 California residents. Putting in overtime makes it hard to exercise and eat healthy, says Haiou Yang, PhD, the lead researcher in the study [8]. It may be difficult to leave early or even on time every day in today’s tough economic times, but try to leave at a decent hour—so you can go to the gym or cook a healthy meal—as often as possible. Rest and relaxation also is a huge stress reducer. Be sure to take breaks during the day and try to take non-working vacations as often as possible. Breaks make you more productive which will help ease some of that work place tension.

6. Eat a healthy well balanced diet

Eating a diet that is rich in whole grains, fresh fruits, vegetables, low-fat dairy products, lean proteins and goes easy on saturated fat and cholesterol can lower your blood pressure by up to 14 mm Hg. When possible, choose low-sodium alternatives of the foods and beverages you normally buy and eat fewer processed foods. Only a small amount of sodium occurs naturally in foods. Most sodium is added during processing and preparation.

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7. Use herbs and herbal supplements

Herbs combined with a healthy lifestyle are a natural way to help your body heal itself. If you are thinking of trying herbs for medical purposes, whether that means using the whole herb or a supplement, always consult a physician. Some herbs, especially in large quantities, may produce undesirable side effects or interfere with other medications [9]. Some herbs that are believed to assist with lowering blood pressure are:

  • Basil
  • Cinnamon
  • Flaxseed
  • Garlic
  • Ginger
  • Hawthorne
  • Celery Seed
  • Lavender

8. Go easy on the caffeine

Scientists have long debated the effects of caffeine on blood pressure. Some studies have shown no correlation between the two, but one study that came out of Duke University Medical Center found that caffeine consumption of 500 mg—roughly three 8-ounce cups of coffee—increased blood pressure by 4 mm Hg, and that effect lasted until bedtime. Caffeine can raise blood pressure by tightening blood vessels and magnify the effects of stress, says Jim Lane, PhD, an associate research professor at Duke and the lead author of the study. His study found that when you’re feeling stressed, your heart, beats faster and  pumps a lot more blood which raises your blood pressure. Adding caffeine to the mix exaggerates that effect. Researchers suggest switching to decaf drinks or going with tea [10].

Hypertension is a medical condition that needs to be diagnosed and treated by a licensed health care professional. Once diagnosed patients are often given medicine to help regulate their blood pressure and most often the doctor outlines a list of lifestyle changes the patient should make in order to assist in lowering blood pressure. In many cases, a few simple tweaks to your lifestyle can shorten the span of time requiring medication and may eliminate the need for it altogether.

Featured photo credit: Администрация Волгоградской области via commons.wikimedia.org

Reference

[1] http://www.medicinenet.com/script/main/art.asp?articlekey=13118
[2] http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/SymptomsDiagnosisMonitoringofHighBloodPressure/How-High-Blood-Pressure-is-Diagnosed_UCM_301873_Article.jsp#.WDS7F9UrKUl
[3] https://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0072415/
[4] http://www.webmd.com/hypertension-high-blood-pressure/safe-exercise-tips#1
[5] http://www.gbhealthwatch.com/Trait-Salt-Sensitivity.php
[6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3219218/
[7] http://www.aarp.org/health/medical-research/info-03-2011/dark-chocolate-can-help-lower-your-blood-pressure.html
[8] http://www.ucirvinehealth.org/events/health-classes/high-blood-pressure-hypertension/
[9] http://www.healthline.com/health/high-blood-pressure-hypertension/herbs-to-lower#CelerySeed0
[10] http://www.prevention.com/health/sleep-energy/health-facts-about-caffeine

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Denise Hill

Denise shares about psychology and communication tips on Lifehack.

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Last Updated on November 19, 2019

20 Time Management Tips to Super Boost Your Productivity

20 Time Management Tips to Super Boost Your Productivity

Are you usually punctual or late? Do you finish things within the time you stipulate? Do you hand in your reports/work on time? Are you able to accomplish what you want to do before deadlines? Are you a good time manager?

If your answer is “no” to any of the questions above, that means you’re not managing your time as well as you want. Here are 20 time management tips to help you manage time better:

1. Create a Daily Plan

Plan your day before it unfolds. Do it in the morning or even better, the night before you sleep. The plan gives you a good overview of how the day will pan out. That way, you don’t get caught off guard. Your job for the day is to stick to the plan as best as possible.

2. Peg a Time Limit to Each Task

Be clear that you need to finish X task by 10am, Y task by 3pm, and Z item by 5:30pm. This prevents your work from dragging on and eating into time reserved for other activities.

3. Use a Calendar

Having a calendar is the most fundamental step to managing your daily activities. If you use outlook or lotus notes, calendar come as part of your mailing software.

I use it. It’s even better if you can sync your calendar to your mobile phone and other hardwares you use – that way, you can access your schedule no matter where you are. Here’re the 10 Best Calendar Apps to Stay on Track .

Find out more tips about how to use calendar for better time management here: How to Use a Calendar to Create Time and Space

4. Use an Organizer

An organizer helps you to be on top of everything in your life. It’s your central tool to organize information, to-do lists, projects, and other miscellaneous items.

These Top 15 Time Management Apps and Tools can help you organize better, pick one that fits your needs.

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5. Know Your Deadlines

When do you need to finish your tasks? Mark the deadlines out clearly in your calendar and organizer so you know when you need to finish them.

But make sure you don’t make these 10 Common Mistakes When Setting Deadlines.

6. Learn to Say “No”

Don’t take on more than you can handle. For the distractions that come in when you’re doing other things, give a firm no. Or defer it to a later period.

Leo Babauta, the founder of Zen Habits has some great insights on how to say no: The Gentle Art of Saying No

7. Target to Be Early

When you target to be on time, you’ll either be on time or late. Most of the times you’ll be late. However, if you target to be early, you’ll most likely be on time.

For appointments, strive to be early. For your deadlines, submit them earlier than required.

Learn from these tips about how to prepare yourself to be early, instead of just in time.

8. Time Box Your Activities

This means restricting your work to X amount of time. Why time boxing is good for you? Here’re 10 reasons why you should start time-boxing.

You can also read more about how to do time boxing here: #5 of 13 Strategies To Jumpstart Your Productivity.

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9. Have a Clock Visibly Placed Before You

Sometimes we are so engrossed in our work that we lose track of time. Having a huge clock in front of you will keep you aware of the time at the moment.

10. Set Reminders 15 Minutes Before

Most calendars have a reminder function. If you have an important meeting to attend, set that alarm 15 minutes before.

You can learn more about how reminders help you remember everything in this article: The Importance of Reminders (And How to Make a Reminder That Works)

11. Focus

Are you multi-tasking so much that you’re just not getting anything done? If so, focus on just one key task at one time. Multitasking is bad for you.

Close off all the applications you aren’t using. Close off the tabs in your browser that are taking away your attention. Focus solely on what you’re doing. You’ll be more efficient that way.

Lifehack’s CEO has written a definitive guide on how to focus, learn the tips: How to Focus and Maximize Your Productivity (the Definitive Guide)

12. Block out Distractions

What’s distracting you in your work? Instant messages? Phone ringing? Text messages popping in?

I hardly ever use chat nowadays. The only times when I log on is when I’m not intending to do any work. Otherwise it gets very distracting.

When I’m doing important work, I also switch off my phone. Calls during this time are recorded and I contact them afterward if it’s something important. This helps me concentrate better.

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Find more tips on how to minimize distractions to achieve more in How to Minimize Distraction to Get Things Done

13. Track Your Time Spent

When you start to track your time, you’re more aware of how you spend your time. For example, you can set a simple countdown timer to make sure that you finish a task within a period of time, say 30 minutes or 1 hour. The time pressure can push you to stay focused and work more efficiently.

You can find more time tracking apps here and pick one that works for you.

14. Don’t Fuss About Unimportant Details

You’re never get everything done in exactly the way you want. Trying to do so is being ineffective.

Trying to be perfect does you more harm than good, learn here about how perfectionism kills your productivity and how to ditch the perfectionism mindset.

15. Prioritize

Since you can’t do everything, learn to prioritize the important and let go of the rest.

Apply the 80/20 principle which is a key principle in prioritization. You can also take up this technique to prioritize everything on your plate: How to Prioritize Right in 10 Minutes and Work 10X Faster

16. Delegate

If there are things that can be better done by others or things that are not so important, consider delegating. This takes a load off and you can focus on the important tasks.

When you delegate some of your work, you free up your time and achieve more. Learn about how to effectively delegate works in this guide: How to Delegate Work (the Definitive Guide for Successful Leaders)

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17. Batch Similar Tasks Together

For related work, batch them together.

For example, my work can be categorized into these core groups:

  1. writing (articles, my upcoming book)
  2. coaching
  3. workshop development
  4. business development
  5. administrative

I batch all the related tasks together so there’s synergy. If I need to make calls, I allocate a time slot to make all my calls. It really streamlines the process.

18. Eliminate Your Time Wasters

What takes your time away your work? Facebook? Twitter? Email checking? Stop checking them so often.

One thing you can do is make it hard to check them – remove them from your browser quick links / bookmarks and stuff them in a hard to access bookmarks folder. Replace your browser bookmarks with important work-related sites.

While you’ll still checking FB/Twitter no doubt, you’ll find it’s a lower frequency than before.

19. Cut off When You Need To

The number one reason why things overrun is because you don’t cut off when you have to.

Don’t be afraid to intercept in meetings or draw a line to cut-off. Otherwise, there’s never going to be an end and you’ll just eat into the time for later.

20. Leave Buffer Time In-Between

Don’t pack everything closely together. Leave a 5-10 minute buffer time in between each tasks. This helps you wrap up the previous task and start off on the next one.

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Featured photo credit: Unsplash via unsplash.com

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