Non-Medication Control of High BP

Non-medication control of high BP. Because it typically exhibits no symptoms, high blood pressure, also referred to as hypertension, is frequently referred to as a “silent killer.” Children, young adults, adults, and older adults can all be impacted. Blood vessels are silently harmed by high blood pressure, which also causes major health issues. No remedy exists. However, you may regulate your blood pressure and enhance your quality of life by taking your medications as directed and altering your lifestyle. You can lower your risk of renal disease, heart disease, stroke, and other conditions by doing these things.

NON-MEDICATION CONTROL OF HIGH BP

Lifestyle modifications such as eating a balanced diet, exercising frequently, controlling weight, consuming less alcohol, and giving up smoking are all part of the non-pharmacological management of high blood pressure. Additional strategies include stress management, getting enough sleep, and keeping an eye on your blood pressure at home.

1. Exercise regularly;

Additionally, exercise helps prevent high blood pressure, or hypertension, from developing from higher blood pressure. Frequent exercise helps lower bloodpressure. Frequent exercise helps lower blood pressure in hypertensive individuals to safer levels.

Aerobic exercises such as walking, jogging, cycling, swimming, or dancing can help reduce blood pressure. High intensity interval training is another option. Short bursts of vigorous exercise are interspersed with slower intervals of activity during this kind of training.

2. Eat a healthy diet;

Up to 11 mm Hg can be taken off of high pressure by eating a diet high in whole grains, fruit, vegetable, low fat dairy products and low in cholesterol and saturated fat. Dietary Approaches to stop hypertension.

3. Reduce salt in your diet;

NON-MEDICATION CONTROL OF HIGH BP

Reducing sodium consumption even slightly can have a positive impact on heart health and lower high blood pressure by 5 to 6 mm Hg

To reduce sodium in the diet

i. Examine the labels on food. Seek for foods and beverages that have reduced salt content.

ii. Reduce your intake of processed foods. Processing adds the majority of the sodium.

iii Use spices or herbs to give food flavor. Cook.

iv. You can regulate the food’s salt content by cooking it.  

4. Limit alcohol;

Reducing alcohol consumption to no more than one drink for women or two for men each day will help reduce blood pressure by roughly 4 mm Hg. Twelve ounces of beer, five ounces of wine, or 1.5 ounces of 80 proof liquor make up one drink. However, excessive alcohol use can cause bloodpressure to rise several points. Additionally, it may lessen the benefits of blood pressure drugs.

5. Quit smoking;

Blood pressure rises during smoking. Giving up smoking reduces blood pressure. Additionally, it can enhance general health and lower the risk of heart disease, which may prolong life.

6. Sleep well;

NON-MEDICATION CONTROL OF HIGH BP

Less than six hours of sleep per night for few weeks is considered poor sleep quality and can lead to hypertension. Many conditions, such as sleep apnea, restless legs syndrome, and insomnia in general legs syndrome, and insomnia in general, can interfere with sleep.

Summary

Maintaining a healthy lifestyle requires lifestyle management, and blood pressure control can help prevent, delay, or reduce the need for medication.