Hypertension, or high blood pressure, is a condition whereby the blood pressure in your arteries is continually too high. The complication of uncontrolled hypertension include serious health conditions like heart disease, stroke, and kidney damage. While prescriptions are usually given to help patients control their blood pressure, there are also many ways one can naturally try to get it under control. In this blog, we will take a look at how high blood pressure can be controlled both naturally and with the help of medication.
What is Hypertension?
Blood pressure is measured in two ways: systolic (the top number) and diastolic (the bottom number). Systolic pressure refers to the force when your heart beats and pumps blood, while diastolic pressure refers to the force when your heart is resting between beats. A normal blood pressure reading is typically around 120/80 mm Hg.
Hypertension is diagnosed when the blood pressure persistently exceeds 130/80 mm Hg. Most of the time, this condition has no notable symptoms, hence it is well known as the “silent killer.” If left unmanaged, serious complications ensue over time, which is why it is very important to monitor the pressure of the blood and manage it regularly.
Causes of Hypertension
Hypertension may be caused by multifarious factors, including:
Genetics:
A family history of high blood pressure increases your risk.
Obesity:
Excess body weight puts more strain on the heart.
Lack of Physical Activity:
A sedentary lifestyle contributes to higher blood pressure.
High Salt Intake:
Excessive salt can cause the body to retain water, leading to increased blood pressure.
Chronic Stress:
Long-term stress can contribute to high blood pressure.
Smoking and excessive alcohol consumption:
these can cause the damaging of blood vessels and increase blood pressure.
How to Naturally Lower High Blood Pressure
While medication is often necessary in dealing with hypertension, there are a number of natural approaches that one can make part of life to keep blood pressure under control. Let’s see some of the ways.
1. Dietary Changes
A healthy diet is vital for managing high blood pressure. The following dietary behaviors can help reduce blood pressure naturally without the use of medications:
Reduce Sodium Intake: Too much sodium can increase blood pressure. While reducing your sodium intake to no more than 1,500 mg a day, try not to have high blood pressure.
Increase potassium-rich foods. Potassium counteracts sodium’s effects and helps lower blood pressure. Bananas, sweet potatoes, spinach, and avocados are all high in potassium.
Consumer the DASH DIET: DASH is an acronym name for Dietary Approaches to Stop Hypertension. It is a diet originally developed to help people reduce blood pressure. Emphasized foods in the DASH diet are fruits, vegetables, whole grains, lean proteins, and low-fat dairy products. Saturated fats and sweets are foods that are minimized.
Limit Alcohol and Caffeine: Both excessive alcohol consumption and high levels of caffeine can raise blood pressure. Moderation is the key.
2. Regular Exercise
Probably the most useful area of treatment for high blood pressure is a physical activity. Regular exercise strengthens the heart so that it is able to pump more efficiently, requiring less effort. Do at least 30 minutes of moderate exercise most days of the week. Activities such as the following can do much to help a person:
Walking or Jogging: Aerobic exercises such as walking and jogging can lower blood pressure and improve the cardiovascular system.
Swim or Bike: Both are low-impact exercises that can be enjoyed at any fitness level.
Strength Training: Combined with aerobic workout, weight training or resistance exercises also work in blood pressure reduction when regularly undertaken.
3. Stress Management
Long-term stress can also be a major cause of high blood pressure. Finding techniques to relax and control stress will make a remarkable difference in your blood pressure levels. The techniques include:
Meditation: Practicing mindfulness and deep breathing exercises can bring down stress levels and, correspondingly, blood pressure.
Yoga: Combining physical postures, breathing exercises, and meditation, yoga is an excellent way to reduce stress and improve heart health.
Relaxation Techniques: Activities such as listening to music that is calming to you, going for a warm bath, or even time spent in nature can help manage stress levels .
4. Weight Loss
If you’re overweight, losing even a small amount of weight can help lower your blood pressure. For each kilogram (2.2 pounds) you lose, you can expect your blood pressure to drop by about 1 mm Hg. The best way to reach and stay at a healthy weight includes following a healthy diet and getting regular physical activity.
5. Quit Smoking
It damages blood vessels, raises blood pressure, and increases the risk of heart disease. Therefore, quitting smoking is among the best things you can do to improve your general health and manage your hypertension.
6. Increase Magnesium Intake
Magnesium helps in the regulation of blood pressure by promoting blood vessel relaxation. It can be found in such foods as leafy greens, nuts, seeds, and whole grains.
7. Get Enough Sleep
Poor sleep coupled with sleep deprivation can contribute to high blood pressure. Aim for 7-9 hours of quality sleep per night. Consistency in sleep, avoidance of screen time before going to bed, and making the bedroom a dark, quiet place will help in attaining good sleep quality.
High Blood Pressure Medication
Sometimes, high blood pressure cannot be managed by lifestyle changes alone, and medication may be in order. There are several classes of drugs commonly prescribed to reduce blood pressure. Among them are:
1. Diuretics (Water Pills)
Diuretics help your body get rid of extra sodium and water. This decreases the amount of fluid in the blood, which in turn lowers the blood pressure. Some common diuretics include hydrochlorothiazide and furosemide.
2. ACE Inhibitors
ACE inhibitors relax blood vessels by impeding the conversion of a hormone that makes blood vessels narrow. Examples of ACE inhibitors include enalapril, lisinopril, and ramipril.
3. Beta-Blockers
Beta-blockers decrease heart rate and lower blood pressure by impeding the action of adrenaline at the heart. Examples of beta-blockers include atenolol, metoprolol, and propranolol.
4. Calcium Channel Blockers
These medications relax and widen the blood vessels by inhibiting the entry of calcium into the muscle cells of the heart and blood vessels. Examples of calcium channel blockers are amlodipine and diltiazem.
5. Angiotensin II Receptor Blockers (ARBs)
ARBs relax the blood vessels, just like ACE inhibitors. Examples of ARBs are losartan and valsartan.
6. Alpha-Blockers
Alpha-blockers relax certain muscles and help small blood vessels remain open. As the blood vessels relax, it’s easier for the heart to pump blood. Common alpha-blockers include doxazosin and prazosin.
Conclusion
The management of high blood pressure is part of maintaining overall health and preventing various complications such as heart diseases and stroke. While medicine is an important way to keep hypertension in check, natural remedies such as improving your diet, exercising regularly, managing stress, losing weight, and getting adequate rest go a long way in lowering blood pressure and enhancing quality of life. In case you are suffering from high blood pressure, you’re supposed to be working with your healthcare professional to find a treatment plan that works for you. It should combine lifestyle changes and medication when needed. By taking a proactive approach, you can manage your hypertension and protect your health for years to come.