One in three women, a shocking proportion, suffer from high blood pressure. This excessive force that pushes your blood along the arterial walls can damage the blood vessels and eventually cause strokes, strokes, aneurysms, or kidney failure. The problem arises because of rigid or narrow arteries and an overworked heart. It sounds horrible, we know, but it’s often reversible.

Here are 9 effective ways to keep your blood pressure under control:

1. Start by spending more time in nature

Ultraviolet light alters the levels of a compound called nitric oxide in the blood and skin, relaxing blood vessels and lowering blood pressure. Drugs for erectile dysfunction use, in turn, nitric oxide to achieve the same result of lowering blood pressure. There are Japanese studies on shinrin-yoku (“forest baths”) that show that time spent in nature lowers blood pressure, reduces stress hormones and heart rate.

2. Medications without a prescription

Try antihistamines instead of nasal decongestions that raise blood pressure. Reduce pain with aspirin or acetaminophen instead of non-steroidal anti-inflammatory drugs. Take care of other medicines that might threaten you with hypertension: hormonal contraceptives, antidepressants, migraine medications.

3. Probiotics

Promising preliminary research: getting good bacteria from diet and probiotic pills (choose those with multiple strains) over a period of more than eight weeks has lowered systolic (first) systolic pressure on average by 3.6 mm Hg and diasistolic pressure , on average 2.4 mm Hg. There is a wide-ranging analysis that has looked at nine large-scale studies.

4. Diet the hypotensor

It’s not just sodium. Choose sweet potatoes, avocado, yoghurt, spinach, all are hypotensive foods. While the American Heart Association recommends a daily sodium consumption of 1,500 mg – which some criticize, saying it’s too small, it does not hurt to avoid packed foods containing more than 200 mg per serving.

5. Less alcohol!

Eliminates or reduces the consumption of alcoholic beverages. One glass per day is most likely fine. Three increase tension in healthy people. Switching from high alcohol to moderate consumption can lower systolic pressure by 2 to 4 mm Hg.

6. Get as much movement as possible!

During exercise, blood pressure increases slightly but then decreases more than if you were sedentary and may remain below 12 hours. Physical activity also helps tonify blood vessels, lower stress levels, and keep physical weight under control. Choose at least 30 minutes of moderate physical activity: walking or cycling, dancing, swimming at least five times a week.

7. Weight loss

It’s an extremely powerful influence. A recent large study has shown that it is the most controllable factor, an excess weight burden puts the heart more at work. When it drops 4.5 pounds, it can reduce its systolic pressure by 4.5 mm Hg and diasistolic by 3 mm Hg.

8. Deep down, rhythm

Breathing techniques help relax the nervous system and lower blood pressure.

9. Medications to be given by prescription

There are a number of medicines that lower blood pressure by acting on sodium levels, slowing down heart rate and relaxing blood vessels.

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