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Non communicable disease

Blood pressure.!! Easy ways to keep in control.

Worried about high blood pressure?? In this stressful pandemic where resources are limited, visiting health care is a big dilemma, staying at home , no gym.

Lifstyle modification is an important step in most of noncommunicable disease. Lockdown and pandemic turned out life upside down.

Follow these easy steps to maintain blood pressure:

1. Take the medicine properly

Inspite of pandemic, medical care is available where you can get the medicine which your consultant gave to put the blood pressure under control.

Normal blood pressure with medication is not an indication to stop the medicine.Your doctor will taper the dose and medicines when required.

2.Monitor blood pressure

It maybe difficult to reach healthcare during this covid 19. So make sure you get a automatic digital sphygmomanometer so that you can self check.

When you check relax yourself , check in different positions and take readings in different times a day consecutively for 3 days. Reach your doctor if it’s more than 160/100.

3.Lose extra weight

Blood pressure often increases as weight increases. Being overweight also can cause disrupted breathing while you sleep (sleep apnea), which further raises your blood pressure.

Weight loss one of the most effective lifestyle changes for controlling blood pressure. Losing even a small amount of weight if you’re overweight or obese can help reduce your blood pressure.Besides shedding pounds, you generally should also keep an eye on your waistline.

4.Exercise regularly

Regular physical activity — such as 150 minutes a week, or about 30 minutes most days of the week — can lower your blood pressure by about 5 to 8 mm Hg if you have high blood pressure. It’s important to be consistent because if you stop exercising, your blood pressure can rise again.

If you have elevated blood pressure, exercise can help you avoid developing hypertension. If you already have hypertension, regular physical activity can bring your blood pressure down to safer levels.

Some examples of aerobic exercise you may try to lower blood pressure include walking, jogging, cycling, swimming or dancing.

5.Reduce sodium in your diet

Even a small reduction in the sodium in your diet can improve your heart health and reduce blood pressure by about 5 to 6 mm Hg if you have high blood pressure.

To decrease sodium in your diet, consider these tips:

  • Read food labels. If possible, choose low-sodium alternatives of the foods and beverages you normally buy.
  • Avoid pickles, papad as they have high sodium content
  • Eat fewer processed foods. Only a small amount of sodium occurs naturally in foods. Most sodium is added during processing.
  • Don’t add salt. Just 1 level teaspoon of salt has 2,300 mg of sodium. Use herbs or spices to add flavor to your food.
  • Ease into it. If you don’t feel you can drastically reduce the sodium in your diet suddenly, cut back gradually. Your palate will adjust over time.

6.Quit smoking

Each cigarette you smoke increases your blood pressure for many minutes after you finish. Stopping smoking helps your blood pressure return to normal. Quitting smoking can reduce your risk of heart disease and improve your overall health.

7.Cut back on caffeine

The role caffeine plays in blood pressure is still debated. Caffeine can raise blood pressure up to 10 mm Hg in people who rarely consume it. But people who drink coffee regularly may experience little or no effect on their blood pressure.

Although the long-term effects of caffeine on blood pressure aren’t clear, it’s possible blood pressure may slightly increase.

8.Reduce your stress

Chronic stress may contribute to high blood pressure. 

Occasional stress also can contribute to high blood pressure if you react to stress by eating unhealthy food, drinking alcohol or smoking.

Take some time to think about what causes you to feel stressed, such as work, family, finances or illness. Once you know what’s causing your stress, consider how you can eliminate or reduce stress.

If you can’t eliminate all of your stressors, you can at least cope with them in a healthier way. Try to:

  • Change your expectations.
  • Focus on issues you can control and make plans to solve them.
  • Avoid stress triggers.
  • Make time to relax and to do activities you enjoy.

9.Get support

Supportive family and friends can help improve your health.

If you find you need support beyond your family and friends, consider joining a support group. This may put you in touch with people who can give you an emotional or morale boost and who can offer practical tips to cope with your condition.

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