High Blood Pressure
Lifestyle plays a key role in controlling high blood pressure. If you manage to control the blood pressure with a good lifestyle, there are chances you might not need any medications, whatsoever. Talking about controlling high blood pressure, here are the ten easy ways to do it, without medication.
Lose extra pound and check waistline
In many cases, blood pressure increases as weight increases. So, losing just about 10 pounds helps in controlling blood pressure. The best way is to determine the weight and try to lose the extra weight. No wonder, the more weight you lose, the lower is the blood pressure.
Including exercise in a daily regime is extremely helpful. In fact, regular physical exercises for about 30 to 60 minutes can lower blood pressure by about 4 to 9 mm Hg. It doesn’t really take long to notice the difference. If you haven’t been active, starting an exercise will soon give you visible results. You can even try aerobic exercise.
Eating a good diet
A person with high blood pressure needs to include a balanced diet that is rich in whole grains, vegetables, and fruits. It is usually seen that a person following the right diet can lower blood pressure by up to 14 mm Hg.
Include dairy products
Eating dairy products can help lose weight, thereby lower blood pressure. So, it is advisable to include two or three servings of low fat or non-fat dairy products.
Reducing sodium in the diet
Patients with high blood pressure need to avoid or consume less sodium in their diets. Even a small reduction in sodium level can reduce blood pressure by 2 to 8 mm Hg.
Alcohol is another reason for high blood pressure. If consumed in small amounts, it can lower down blood pressure by 2 to 4 mm Hg. But again, if the limit is crossed, the protective effect is lost. If you drink more than a moderate amount, it can raise the blood pressure. You can also read about fitness online to know more about it.
Eat lots of nuts
To control high blood pressure, nuts play an important role. So, you need to include at least 3 to 4 servings of nuts, legumes and seeds per week. It provides enough healthy fats and proteins.
Limit poultry and fish to two servings a day
Do away with the fish and meat from your dish and include more of grains. But, if you need to have meats and fish, make sure to include only the lean variety.
Cut down on the caffeine
Even though the role of caffeine in high blood pressure is a debatable one, however, it is advised to limit caffeine rich drinks. Drinking caffeine rich drinks can increase blood pressure. To see if it increases the blood pressure, check the pressure after 30 minutes of drinking caffeine beverages.
Smoking nicotine is another reason for blood pressure. Just small amount nicotine raises the blood pressure by about 10 mm Hg. So, smoking all through the day means the blood pressure is likely to remain high. To stay healthy, 24 hr fitness is extremely necessary.
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Alcohol and High Blood Sugar Should You Drink It
Experts say that a little alcohol consumption everyday can help you lower your blood pressure. But, this is not applicable in all cases. Plus, the results are found to be varying in men and women. Moreover, the drop in the blood pressure is not that much so drinking alcohol would not be advisable.
So, why people consume alcohol?
While alcohol in itself is not that profitable for reducing HBP, it does help people to lower their stress levels. Stress has also been considered one of the factors which lead to high blood pressure and other health related issues. Besides the reason to reduce stress, there are others who consume it for enjoyment.
But, alcohol consumed in large quantities leads to other fatal problems as well. This is why there might be some who need a little each day and there might be others who should reduce their consumption each day. Besides these regulations, there are also others who should consult their doctors before consuming alcohol, whether in low or high quantities.
How to determine whether alcohol consumption is fit for you or not?
Alcohols are also of varying types. Some are worse for health while others are a good source of antioxidants. Red wine, for instance, has been used for reducing cholesterol which would otherwise have led to obesity and high blood pressure. In spite of such good life fitness benefits, their consumption is not meant for everyone.
Many of you must avoid all types of alcohols if there have been genetic risks in your family. There might be a family member who has suffered from liver or heart diseases due to alcohol consumption in the past. So, if your family has such issues then it would be prudent that you should not drink either. However, if there is no such issue, then consuming one or two small glasses daily would not be an issue.
Though alcohol has its health advantages and all, it is always advisable to drink it only if you are in control. Getting addicted to it might lead to higher risks. If you already have such problems, then you can try out online fitness programs to help you out. Besides that, you can also try natural herbal products for curing your addiction.
Can stress give rise to high blood pressure
Mental and chronic stress gives rise to high blood pressure. It is because stress gives rise to an increased activity in the sympathetic nervous system. So, when the sympathetic nervous system gets activated, it floods the blood with adrenaline and cortisol. This increases the heart rate, thereby constricting blood vessels which give rise to high blood pressure. So, it is advisable to avoid all forms of stress in order to control high blood pressure. Reducing stress can help lower down blood pressure.
How to avoid stress?
There is no doubt that stress is one of the contributing factors of high blood pressure. So, it is extremely important to avoid it at all cost. Doing activities also helps reduce blood pressure as exercising for about 30 to 60 minutes a day helps reduce stress. You can make use of an exercise machine for overall fitness. Also, if you are diagnosed with high blood pressure doing activities that help you manage the stress as well as improve health can make a difference in lowering blood pressure.
Linking high blood pressure and stress
Even though, it is believed that stress causes high blood pressure, it is not yet proved so. It is believed stress alone doesn’t give rise to blood pressure; there are other factors as well. Some of these factors include overeating, poor sleep habits as well as drinking alcohol. However, short term stress related spike can give rise to long-term high blood pressure. Again, according to some latest studies, the higher the level of psychological stress, the higher the level of blood pressure.
Emotions like grief and anger are hidden factors of high blood pressure
This is because while blood pressure can occur due to a chemical imbalance, overweight or unhealthy diet, hypertension can occur because you are hyper-tensed. To lose excess weight using abdominal exercise equipment might help. In simple words, you are filled up with anger and grief. Due to this reason there are several ways of controlling stress to control blood pressure. Here are some of the ways to help you deal with stress and high blood pressure.
Consult an expert to understand more about stress relieving techniques.
Common natural remedies for high blood pressure
Hypertension or high blood pressure is a serious health problem that gives rise to other health issues like kidney failure, stroke and heart attack. Even though there are several contributing factors for high blood pressure, some of the common ones include genetic factors, high salt intake, birth control pills, stress, lack of aerobic exercises as well as adrenal diseases. Interestingly, there are some effective home remedies to deal with high blood pressure. Even though there are prescribed medication for hypertension, it can also be cured through these simple natural remedies. Here are some of these remedies to try at home.
Water melon seeds
The water melon seeds contain a certain compound that helps widen blood capillaries. There are several studies that show how water melon seeds help regulate high blood pressure levels. To get good results, you need to grind water melon seeds and poppy seeds and consume it every day in empty stomach in the morning and evening. You can read about it more on diet/fitness articles.
Bananas are one of those effective fruits that people suffering from high blood pressure can consume regularly. So, to get good results you can eat one or two bananas every day. Apart from banana, high blood pressure patients can also eat raisins, orange juice, apricots, zucchini and more.
There are numerous studies that show the blood pressure reducing properties of garlic. Both cooked and raw garlic controls cholesterol as well as high blood pressure. High blood pressure patients need to consume one or two garlic cloves every morning or can mix five to six drops of garlic juice into water and drink.
It is usually recommended that people with high blood pressure keep their body hydrated. Due to this reason they need to drink at least eight to ten glasses of water. However, high blood sugar patients can substitute plain water with coconut water. This is because coconut water contains potassium and magnesium that reduces systolic blood pressure. You can learn more about it on fitness websites.
Lemons are excellent for keeping the blood vessels pliable and soft by removing all forms of rigidity. This is what helps in reducing high blood pressure. Apart from this, by consuming lemon every day you can also reduce the chance of heart failure. High blood pressure patients need to mix lemon juice into lukewarm water and drink regularly. Drinking lemon water after work out exercises also helps a lot.
Common Symptoms and signs of High blood pressure
High blood pressure doesn’t always give rise to symptoms and this is why is goes unnoticed, in most cases. However, there are some of the common signs and symptoms of high blood pressure that you need to lookout for. People often do not recognize the signs until they suffer from a heart attack or stroke. In fact, high blood pressure is one of those silent diseases that don’t have obvious signs and symptoms. But there are some of the common symptoms which many patients suffering from high blood pressure experience.
What are the most common symptoms?
There are some of the very common symptoms that occur in patients with extremely high blood pressure. These include light-headedness, chest pain, vision trouble, tiredness, shortness of breath and more. Even though high blood pressure doesn’t come up with symptoms always, in some cases it gives rise to the following symptoms. Fitness is no doubt the best solution and so you can search for fitness clubs near me and visit. When the severe signs and symptoms of high blood pressure occur it is because of the consequence of high blood pressure since it relates to other organs. These include:
What are the symptoms of stroke?
People with high blood pressure always have a chance of having stroke or heart attack. Here are some of the symptoms that indicate a person is having a stroke. These occur usually when a patient is going through an emergency or crisis phase as their blood pressure level has increased dangerously. You can avoid all these symptoms by simply staying fit. You can hire fitness equipment to stay healthy and active.
Early signs of high blood pressure
Patients who generally complain of the early signs of high blood pressure complain about short intervals of light-headedness, dull headaches and frequent nose bleedings. However, it is extremely rare for patients to show early signs of high blood pressure. In order to avoid serious consequences, it is extremely important to visit the doctor after noticing the initial symptoms and signs of high blood pressure. If treated at the initial stage, these dangerous and life threatening symptoms can be reduced altogether. You can also read about high blood pressure and more on the diet and fitness articles.
Dangers of High Blood Pressure More in Women than Men
According to new research, women might be more vulnerable to high blood pressure than men. This infers the need for a higher level treatment for high blood pressure in women as compared to men and doctors are already practising that nowadays. This research was based upon monitoring of cardiovascular systems in men and women where a considerable amount of differences were found. Previously, it was speculated that both had the same high blood pressure functionality which did not require varying life fitness testing or treatments.
Why such differences in the new research?
Hypertension has been a common problem. But, in recent years, there has been a decline in the cases of hypertension. This result was seen more in men when compared to women. Instead, the leading factors for death in women was due to high blood pressure.
When such great differences in the deaths of men and women (due to high blood pressure) were detected, it was decided to change the way tests were being facilitated.Therefore, for the first time, testing for HBP was different for men and women.
What tests have been done and what were the results?
The research comprised of around hundred middle-aged women and men who were not yet treated for HBP-related health issues. They were made to go through various tests to check whether the blood vessels or the heart was responsible for the increase in blood pressure. So, the blood circulation was carefully monitored in order to come up with the different results.
A lot of tests were conducted on the basis of their diet plan. Also, the circulation through the vessels and hormonal changes were also monitored between the two sexes. It was found that around 40% vascular diseases were more prominent in women than in men for same blood pressure level. The main difference was due to the varying hormones in the two that created the variations in the impact of diseases with increase in blood pressure.
Though these are not fully finalized results, yet a lot has been learned. And, further researches are in progress so that the female cardiovascular mechanism can be understood more efficiently.
Ayurvedic Home Remedies for High Blood Pressure
What exactly is high blood pressure? To treat a disease, we must first know what it is. Blood pressure is the amount of force exerted against the walls of the arteries as blood flows through them. High blood pressure, also known as hypertension, means that there is too much pressure on the arterial walls.
Causes: There is no recognized cause for high blood pressure, essentially meaning there is strong medical advice linking certain things to the risk of developing high blood pressure, but no set in stone proof. Some suspected causes include age, family history, temperature, ethnic background, and obesity. Also, many social unaccepted recreational substances such as smoking and alcohol intake have been linked with high blood pressure. Certain health problems also can manifest in the shape of high blood pressure such as mental stress, diabetes, psoriasis, low birth weight, and in some women, simply being pregnant!
Ayurvedic Home Remedies
Below listed are some highly effective Ayurvedic home remedies for high blood pressure, which are 100% natural without any side-effects.
In addition to the remedies listed above, you can also perform the following things to ensure a faster recovery from hypertension.
Higher the blood sugar, higher the risk of death
The scenario for wellbeing of people has changed drastically in past few decades. Most of them are not able to follow a healthy eating plan which is leading to various diseases. One such disease which is growing faster in humans is high blood sugar. High blood sugar decays the human body slowly and gradually. This finally leads to death. So, it is very important to maintain a good lifestyle. For this the eating habits should be maintained.
Further Risks due to High Blood Sugar:
High blood sugar also leads to various other diseases such as high blood pressure, kidney, heart and liver damage. When the glucose remains in the blood, it damages the veins and the arteries. People suffering from high blood sugar also develop an issue of slow healing of wounds. This is because of glucose present in the blood. Sometimes, when the human body is not able to produce insulin naturally, the glucose in our blood is not transferred to the body cells. Then doctors induce insulin in human body in the form of medicines and supplements.
Some Dos and Don’ts:
Since, diabetes (or high blood sugar) results in other deadly diseases, it should not be neglected. You can take preventive measures to keep blood sugar in control. Just focus on your eating habits. Foods like sweets, candies, fried and junk meals, potatoes and fruits (with high glucose content) should be definitely boycotted from your diet. Instead, foods such green vegetables like broccoli, spinach, asparagus, cauliflowers etc. should be introduce in diet. Fitness workouts like walking, light cardio, aerobics etc. can be performed to keep the body weight in control. Maintaining body weight is one of the major factors of regulating the blood sugar.
How to cope with high blood sugar?
Try to keep yourself stress free. Reducing stress can regulate blood sugar. You can meditate to reduce stress. Some natural remedies like yoga can be performed. This ultimately leads to controlled blood sugar level. It also reduces the risk of other diseases that might occur in the body due to high blood sugar. Therefore, key to healthy body is a proper lifestyle. A lifestyle that includes healthy habits!
How to use a Blood Pressure Chart
In order to check your blood pressure, it is not necessary to go to a professional doctor to get it tested. There are blood pressure charts available in fitness books and online, which can help you monitor your blood pressure accurately. Besides the readings, you will also be able to understand the dos and don’ts after you get your blood pressure numbers.
Understanding blood pressure chart:
A BP number comprises of two distinct numbers written in the format X/YmmHg. The number X in the numerator is referred to as systolic blood pressure. In other words, this is a number which detects the highest point of pressure at which your heart pumps the blood through your body. The number Y in the denominator is called as diastolic blood pressure. This number exhibits the heart’s pumping of blood and the minimum pressure.
These two numbers are basically everything that you need to know about your blood pressure reading. Through a blood pressure chart, you will be able to monitor the number and also understand whether your blood pressure is healthy or not.
How is a blood pressure chart designed?
A blood pressure chart is similar to a graph with systolic and diastolic numbers plotting. The lowest and highest BP numbers are gradually listed for both the BP categories in it. The former is plotted on the Y-plane while the latter on the X-plane.
So, when you get to know your blood pressure reading through a device, you can compare the numbers to this chart. The numerator can be concluded through the systolic blood pressure while the denominator through diastolic blood pressure.
Various readings and their conclusions:
Hence, you can keep track of your blood pressure through this chart and act upon the result accordingly. You can also try creating a diet chart to help you regulate your blood pressure.
Insomnia and hypertension correlated
Sleep is the time when human body replenishes the energy used during your whole day. So, it can be considered as the key to a healthy body. Hypertension (or high blood pressure)and sleep are interrelated. Lack of sleep can cause high blood pressure and vice versa. But, stress is completely dissolved when you get a proper and sound sleep.
But, some individuals have a habit of sleeping late at night and waking up early in the morning. This habit results in fatigue as the stress in the body is not released completely. Your stress is gradually added up leading to more tension in the mind. When this habit continues over days then it results in hypertension and other common health problems.
Similarly, when a person is stressed and suffered from the hyper tension, he is more likely to suffer from insomnia as well. So, people with high blood pressure generally complain about lack of sleep.This also leads to exhaustion which further hampers their working energy.
Change in your health and fitness routine can help to cure this problem of insomnia as well as hyper tension.
Small changes in habits can reduce the problem of sleeplessness. Proper sleep means relaxed and calm body. And, calm body fights with excess tension. Hence, sleeping well cures hypertension.
Is High Blood Pressure Caused Due To Anxiety
Anxiety is a disorder where a patient perceives of a future threat due to which there are imminent changes in his/her behaviour. These changes are usually related to health problems which are surely very depressing. Some even say that anxiety leads to high blood pressure. But, how much of that inference is true?
Anxiety and Hypertension:
Researchers say that long-term HBP or hypertension is not linked to anxiety. However, there are varying changes due to this disorder in the blood pressure. These changes are usually temporary as stated by most medical experts. However, with a considerable amount of variations due to anxiety, it might even lead to injury to the vessels circulating blood through heart, kidneys etc. This is often termed as chronic HBP.
What can occur due to Anxiety?
Anxiety can lead to a lot of unhealthy habits which will ruin your health and fitness. Most people acquire such habits just to overcome their disorder. But, unfortunately, it only leads to further troubles for the body. A few of such bad habits are:
Know all about High Blood pressure and its cure
The modern scenario paints a very different picture of a common man, who is usually enveloped with work frustration, stress factors and anxiety all the time. This has given rise to many kinds of problems, high blood pressure being one of them. Inevitably this makes us ponder on the fact and realize the importance of physical activities especially exercises.
Exercise is a tool, which is always beneficial to the body. It always brings about results, which prove advantageous to each and every part of the body. However, exercise is useful only if they are done in the correct form or else it can have a negative impact on the body, especially in case of high blood pressure, which may prove to be very dangerous. Here the need of a professional trainer or an expert is required.
A professional expertise will help to understand the basic moves, which will be effective for the body and identifying the wrong ones, which is really very important. Hence, only a professional guidance should be relied upon while dealing with high blood pressure exercises.
But before jumping to exercises, let understand what high blood pressure is and it causes.
What is High Blood Pressure?
Our heart functions by pumping blood to different parts of the body, which are transmitted with the help of arteries. However, if the pressure of the flow increases due to one or the other reason, the blood flow through the arteries impact the walls at a greater rate, which ultimately results in thickening of arteries and may also lead to heart attack. Basically, the pressure with which the heart pumps blood increases, which is not good for the body?
Causes of high blood pressure
The actual cause of high blood pressure is unknown. However, there are certain parameters, which aid in causing high blood pressure. They are as follows:
Apart from the aforementioned factors, certain parameters such as old age also affect high blood pressure levels in the body. Research has also found that men in general are more prone to this disease than women.
Some tips for cure:
To help prevent high blood pressure or ease out the effects, here are certain tips which one can keep in mind and avail long term benefits:
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Potential Causes behind High Blood Pressure
When the blood in your body pushes itself against the wall of your blood vessel there is an increase in blood pressure. A higher blood pressure increases with a stronger push towards the wall. You must be aware of that our heart pumps blood through these vessels. When the pumping mechanism gets hindered because of this push, the heart has to work harder to pump the blood through the body. With more efforts, the arteries or blood vessels harden which leads to cardiac arrests. So, HBP or hypertension is one of the major causes behind such fatal conditions. But, what is the cause of high blood pressure?
Notable causes of high blood pressure:
There are so many causes of high blood pressure that the exact cause is still to be found. However, the prominent causes behind this condition are listed below. These have been researched and tested over the years which made them fit to be on the list of the potential causes of hypertension.
So, these are prominent causes of this fatal condition. Usually, people with unhealthy eating habits, which leads to obesity, are frequently inflicted to such conditions. Even the regional conditions are also linked to the increase in BP. For instance, people residing on islands such as Japan eat a lot of salt or sodium which leads to hypertension. In order to avoid it, a proper diet chart should be prepared with the help of a capable fitness instructor.