5 Ways You Can Manage Hypertension Like A Pro!
Hypertension- a word that we are all familiar with. We all know someone close to us who has high blood pressure, or it could be you as well. It is shockingly common today. It can happen to people across the age spectrum. In India, it is estimated that 1 out of 5 adults has hypertension. Hypertension can eventually trigger a bunch of serious health problems unless brought under control immediately. Hypertension has been proved to trigger a heart attack, cerebral stroke, heart failure, narrowed kidney blood vessels, loss of vision, and even dementia.
But, all of this can be averted. And it’s not even that taxing to control blood pressure. All you need to do is implement a few lifestyle changes.
Managing blood pressure with zero hassles
- Take your medicines
When your doctor diagnoses high blood pressure, he/she will prescribe medicines that lower your BP. There are different kinds of medicine that work in different ways. Your medicines will depend on your particular requirements. Usually, hypertension medicines need to be taken once every day. Never ever forget to take your BP medicine. Set a reminder to make sure you don’t forget. And if you do, then call up your doctor and ask what you should do. Also do not overdose to make up for forgotten dosage.
- Lose weight
Being overweight is one of the primary reasons for hypertension. And unless you lose weight, your BP will worsen. So you need to start losing weight right away. You can enrol in a gym or you could lose the pounds at home. Home exercises like jumping jacks and jumping rope will get you in shape pretty fast. Or you could go running or cycling.
- Salt restriction
Common salt is dangerous when you have high blood pressure. It causes water retention which elevates your blood pressure further. So you need to add a little salt as possible to your meals. Consider using common salt alternatives such as rock salt or sea salt. Avoid fries, chips, crisps and restaurant food.
- Monitor your BP
If you have very high blood pressure, you need to purchase a BP measuring device so that you can check your blood pressure multiple times every day, purchase a good quality device and make a note of your BP pattern. If anything is out of the ordinary, contact your doctor. If your blood pressure is slightly high, get it measured at a pharmacy at least once a week.
- Eat healthily
Eating healthy will not just keep your blood pressure in check, it will promote overall good health. Include dairy products, soy products, lentils, multi-coloured vegetables, fish, and lean meat in your diet. Don’t forget fruits, seeds, and nuts which are especially good in curbing hypertension.
Increase your intake of potassium which can counter the effects of sodium. You need tomatoes, sweet potatoes, and spinach.
- Quit smoking and reduce your alcohol and caffeine intake
Drinking too much alcohol can take up your blood pressure by a few points. Smoking keeps your blood pressure high for many minutes after you’ve finished a cigarette. So it’s time to junk the cigarettes. If you drink, make sure you don’t go overboard.
Caffeine triggers the production of cortisol, a hormone that keeps you alert and awake and at the same time raises your blood pressure. So, don’t drink more than 2 small cups of coffee a day.
It is of paramount importance that you do everything possible to stabilize your blood pressure and keep it that way. Don’t worry, lowering hypertension is really easy.