Natural Ways to Lower Blood Pressure
Over 100 million Americans have high blood pressure. If left untreated, it can significantly damage your heart. The tricky thing about high blood pressure is that it doesn’t have any symptoms. High blood pressure is often a gateway to a heart attack or stroke. Fortunately, there are ways you can naturally lower your blood pressure.
How is Blood Pressure Measured?
Most visits to a doctor include a blood pressure measurement. The doctor or nurse uses a sphygmomanometer, which is the device that wraps around your arm and cuts off circulation. As the cuff gradually releases, the doctor uses a stethoscope to listen to your pulse. This device measures two different types of blood pressure:
Systolic blood pressure – The top number represents the pressure of blood flow while your heart is beating.
Diastolic blood pressure – The bottom number represents the pressure of blood flow while your heart is resting.
Both blood volume and resistance contribute to your blood pressure measurement numbers. If you have narrow arteries, you’re bound to have high blood pressure. If your blood pressure numbers are high (130/80+), you’re at risk of heart disease.
There’s no need to panic if you’re diagnosed with high blood pressure. By making small changes to your lifestyle, you can lower your blood pressure and reduce the risk of a heart attack or stroke.
Natural Ways to Lower Your Blood Pressure
We all know that exercise is important, yet many people neglect it. By adding 20 to 30 minutes of exercise to your daily routine, you can significantly improve your health. Studies have shown that regular exercise can reduce both numbers by around 4%.
The heart is a muscle, just like your biceps or quadriceps. Exercise stresses your heart, causing excessive blood pumping. Over time, your heart will become stronger, and pump blood more efficiently.
You don’t need to train like an Olympian to reap the benefits of exercise. Here are some effective forms of training suitable for most experience levels:
- Going for a walk in the park
- Climbing the stairs
- Riding a bike
- Resistance training
Remember that consistency is the key. You want to make sure you’re doing some form of exercise three to five days per week. If you’re a beginner, it’s always better to start small and gradually increase the intensity. Otherwise, you run the risk of injury.
Consume Less Alcohol
Regularly drinking alcohol has been linked to high blood pressure. Having a few drinks in moderation is okay, but turning it into a habit can do more damage long-term. Not only will reducing alcohol consumption lower your blood pressure, but it will also improve your overall health.
Avoid Stressful Situations
Being stressed out is not only mentally exhausting, but it’s also bad for our physical health. When stressed, our heart rate goes through the roof, and our bodies become fatigued. Learning to manage your stress levels is crucial for lowering your blood pressure.
Here are a few things you can do help reduce stress:
- Go for a walk and listen to music
- Don’t work longer than 8 – 10 hours days
- Learn a new skill
Nobody’s perfect, and we are going to have a bad day now and then. However, the more stressful situations we can avoid, the less physical stress on our hearts.
Drink Less Caffeine
Most of us can’t function without our morning coffee, and that’s fine. The problem occurs when we are reaching for the coffee pot for our third or fourth cup. Caffeine gets the blood pumping (literally), and too much of it can cause high blood pressure.
Just like with alcohol, moderation is key. Try to limit yourself to two cups of coffee per day. If you only drink coffee for the taste, try switching to decaf.
Blood Pressure Management
Lowering your blood pressure starts by making small changes to your lifestyle—starting with a diet and exercise regimen. We don’t recommend that you stop taking your high blood pressure medication. However, if you start to eat a balanced diet and exercise regularly, you’ll notice you won’t need the pills anymore. When you first begin a blood pressure management program, it’s essential to monitor your numbers frequently.
Our mission is to provide all of our members with a personalized blood pressure management plan that’s effective and easy to follow. We understand that life often gets in the way, and it’s easy to fall off track. Our team of wellness professionals is there to guide you each step of the way.
We will consult with you on exercise, nutrition, and how to form better habits. Body Refined doesn’t believe in quick-fix solutions. We believe in long-term results that lead to a happier, healthier lifestyle. Our team conducts weekly calls to make sure you’re staying on track. Call today at (844) 899-4846 or ask Skylar, the Body Refined bot, by clicking the message bubble to the bottom right corner of your screen to schedule a consultation.
Kurt Dixon is an educated, certified and experienced health consultant who is passionate about helping his client-patients achieve their goals by adjusting their lifestyle to promote a seamless, healthy living. His experience covers healthcare, pharmaceutical, money management, telecommunications & customer service industries. He is also the founder of Body Refined and the Lifestyle Management program, an integrated consortium of measures addressing life balance, eating healthier, physical wellness and career management.