Managing Your Blood Pressure

Managing Your Blood Pressure at Home

Hypertension or an elevated blood pressure level is a common condition that many people have to deal with in their day to day life. It’s a sign that may indicate a cascade of problems like heart attacks, stroke, aneurysms, congestive heart failure, kidney failure and more. However, it is one of the most preventable and manageable conditions as well.

Here are just some ways on how you can control your blood pressure at home.

Deep Breathing

Controlling your breathing is one of the easiest and the most effective relaxation exercises that can lower your blood pressure in a matter of minutes. It allows you to achieve control and enhances the amount of oxygen you take in.

Rest Periods

Blood pressure usually rises after doing a lot of work. Taking a few minutes or an hour of rest is important if you don’t want your blood pressure to shoot up. Planning out rest periods is essential if you have chronic hypertension.

Exercising Regularly

Exercise is a mainstay measure in various cardiovascular health conditions, including hypertension. With regular exercise, your body is conditioned and you should see a decrease in your blood pressure after 30 minutes to an hour of exercise.

Watching Your Salt Consumption

Salt is also a culprit in high blood pressure. Controlling the salt in your food is important if you want to maintain a normal blood pressure. Either lessen salt in your food or don’t add salt at all.

 Controlling Fat

There is no complete restriction in eating fatty foods. However, you have to put a certain limit on how much you consume. Eating a little is okay but too much is unhealthy and can lead to an elevated blood pressure.

Limit Alcohol

When it comes to managing blood pressure, shying away from alcohol is always a mainstay. Though it can only lower blood pressure in small amounts, drinking too much of it will lose its protective purpose.

Stop Smoking

Nicotine is a vasoconstrictor, meaning it constricts the blood vessels, increasing blood pressure. Cessation of smoking is a must if you want to get control of your blood pressure.

Relaxation Techniques

Stress is the common culprit as to why blood pressure rises for most people. Learning how to handle stress with relaxation exercises like meditation and yoga can help in maintaining a normal blood pressure.