How to Talk to Your Doctor About DepressionNovember 15, 2021
How To Stay HydratedJanuary 11, 2022
There are numerous ill blood pressure categories that would mean that you are in an elevated subgroup if the measurement is anything above 120/80 mm Hg that is considered the normal range. Worse even is the hypertension stages 1 and 2 that can mean that it is something to be concerned about to the degree that a wise doctor will probably give a prescription of medicine and help the patient to make ideal lifestyle changes such as those to be discussed here. Anything that suddenly exceeds 180/120 mm Hg can require immediate medical attention at a hospital in order to prevent medical trauma or even fatality.
So what are some of the more well-known ways to lower blood pressure without having to take the medicine that could have ill side effects or expenses? The first suggestion if a person is overweight would be to plan a diet so that some of the excess pounds can be shed. That is because blood pressure usually corresponds to the weight such that it increases along with the body weight. Along with this, it is important to keep the waist measurement at a reasonable proportion with anything more than 40 inches considered faulty in men and over 35 inches unreasonable for women.
Another great way to lower the systolic and diastolic measurements is to get a nice amount of exercise each day. It is considered that around 30 minutes per day will be enough to bring the blood pressure down by 5 to 8 mm Hg when a person is experiencing elevated readings. There are all sorts of aerobic exercises that you might consider in order to keep a variety in the routine so that it does not become too boring. This might include walking, jogging, cycling, swimming, or even dancing which has recently had some exciting developments in Zumba, Jazzercise, ballet dancing, and even belly dancing to top it all off.
Of course, an overall healthy diet will contribute to general good health in many areas including this blood pressure. It is best to avoid too much-saturated fat and cholesterol while still getting a diverse range of items such as whole grains, vegetables, fruits, and low-fat dairy. All of these meals should be low in sodium because it has been shown that for high-pressure patients even a small decrease can get the bp down about 5 to 6 mm Hg.
Finally, the vices of a partying lifestyle such as alcohol and smoking can also be one of the things leading to a high blood pressure reading. It is best to quit these habits completely or at least to try and limit the intake as much as possible over the years. Follow some of these ideal steps and things should get low enough to manage without all of the dreaded medication that many do not want to have to deal with. These aforementioned lifestyle changes can also be what leads to better overall health in many other areas as well.