The Different Lifestyle Changes to Control Hypertension

Hypertension or high blood pressure is a common disease in the United States, affecting nearly half of the adult population. Most individuals may have this condition without any present symptoms. However, as hypertension in West New York advances, one may develop headaches, nose-bleeds, and shortness of breath. Fortunately, your doctor may easily detect high blood pressure during a routine check-up and help you manage the condition.

What causes high blood pressure?

Blood pressure falls under two categories:

  •     Primary hypertension gradually develops in most adults with no identifiable cause.
  •   Secondary hypertension is usually a result of an underlying medical condition such as kidney disease and thyroid problems.

How can you reduce high blood pressure?

If your doctor diagnoses you with high blood pressure, medications such as diuretics may help control your condition. While under treatment, your specialist may also recommend that you incorporate different lifestyle changes. For example:

Engage in regular exercise

Besides lowering blood pressure, exercise reduces the risk for hypertension for people with normal blood pressure. Aerobic exercises such as cycling, swimming, walking, and jogging may lower blood pressure. However, it is essential to remain consistent because a stop may increase your blood pressure. Therefore, your therapist may recommend that you exercise for at least 30 minutes every day. You may combine low-impact activities with high-intensity exercises for strength training at least two days a week. Your therapist may help you develop an exercise schedule.

Lose extra pounds

Being overweight results in an increase in blood pressure and puts you at risk of developing sleep disorders such as obstructive sleep apnea. Weight loss is an effective way for managing hypertension as losing even a small amount of weight reduces your blood pressure. It is also essential to watch your waistline as excess weight around your waist puts you at risk of high blood pressure. Women are recommended not to have a waist measurement greater than 35 inches, while men should have a waist measurement of no more than 40 inches. Your doctor may help establish a healthy waist measurement for you as it varies among ethnic groups.

Limit alcohol intake

Taking alcohol in large amounts increases your blood pressure and reduces the effectiveness of hypertension medications. Therefore, you should consume alcohol in moderation – not more than one drink a day for women and only two for men.

Eat a healthy diet

Changing your eating habits may be challenging. However, you can make this easier by keeping a food diary to write down what you eat for a week. This will shed light on your eating habits and help you monitor how, what, when, and why you eat. Foods such as fruits and vegetables contain potassium which balances sodium levels in your body. If you consume plenty of junk foods, try replacing this with vegetables, fruits, whole grains, and low-fat dairy products. Reduce sodium in your diet to lower blood pressure and improve your heart’s condition. You can do this by carefully reading food labels when shopping to know the healthy products to purchase.

These lifestyle changes may help control your blood pressure. It is necessary to keep tabs on your condition by visiting your doctor regularly. Schedule a session with your specialist at The Doctor’s House for treatment to improve your overall well-being.

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