The best strategy for controlling and preventing high blood pressure is to begin with lifestyle changes. High Blood Pressure can be reduced significantly and quickly through making minor adjustments to your lifestyle. Until then, these guidelines should be followed:
- Have regular medical checks , especially if you are over 40, overweight, smoke, or lead an inactive lifestyle.
- Start an exercise or Yoga program . Obtain a medical clearance prior to starting.
- The exercise program must be gradual , regular and aerobic in nature (walking/cycling). Start by walking 5 days per week, for 10-20 minutes. Something as simple as walking 10 minutes per day can reduce blood pressure to the extent where medication is no longer required.
- Give up smoking (or at least cut down!). Giving up smoking has been proven to be the greatest single factor in improving your health fast.
- Eliminate salt from your diet . As salt travels through the body it draws fluid out of the blood vessels, which in turn increases blood pressure.
- Avoid to lift something really heavy because You generally hold your breath whilst doing this, and that will make your blood pressure skyrocket.
Avoid sudden changes in temperature as this too can increase blood pressure and put extra strain on a weak heart.
Even if you're healthy, alcohol and caffeine can raise your blood pressure to an unhealthy level. Reducing your consumption of alcohol can reduce your blood pressure. If you cut back to a moderate level of alcohol consumption, you can lower your systolic pressure by about two to four points and your diastolic pressure by about two points. Drink not more than one drink of whiskey if you are a women and men can double these amount. These are the moderate level of alcohol consumption. Anything more elevates blood pressure.
Cutting caffeine can also make a difference. Some doctors recommend that one’s should not drink coffee more than two cups a day.
Stress can increase your blood pressure temporarily and aggravate existing blood pressure. Over time, the physical effects of stress can be damaging to your health. You can avoid and better cope with stress by making changes in your normal routine and by developing relaxation techniques. You may be able to make your daily routine less stressful by doing such things as getting organized, simplifying your schedule, maintaining good social relationships, practicing positive thinking and scheduling daily "worry time" or dedicated time for solving or thinking about your problems. Relaxation techniques may include muscle relaxation exercises, yoga, meditation and deep-breathing exercises.
When you're refreshed, you're better able to tackle the next day's problems, allowing you to avoid and better cope with stress. Going to sleep and awakening at a consistent time each day can help you sleep well. A bedtime ritual such as taking a warm bath, reading helps many people relax.
See your doctor if your blood pressure hasn't decreased after three to six months of lifestyle changes. Your doctor may prescribe medication that can be used in conjunction with healthy changes in your diet and exercise habits.