All it Takes is a Lifestyle Modification to Kick off Hypertension!



Blood pressure is the force exerted by circulating blood against the walls of the body’s arteries, the major blood vessels in the body. Hypertension is when blood pressure is too high due to any of the reasons cited below.

What are the Major symptoms of hypertension?

Hypertension is referred to as Silent Killer as usually, it may not show symptoms in an instant, but when it’s very much raised up, symptoms do occur like headaches, irregular heart rhythms, vision changes, and buzzing in the ears.


What actually affects your Blood Pressure?

· Being Overweight

· Sedentary lifestyle

· Improper Eating Habits (Binge eating)

· Consumption of Processed & Preservative food

· Stress

· Disturbed Sleeping Patterns for a long time

· Family History

· Smoke & Alcohol Consumption


How can we tackle it Down?


Lifestyle modification plays an important role in terms of managing hypertension.

A few small changes in lifestyle can bring significant changes in blood pressure.

Balancing meals is key: Eating a balanced diet, i.e. rich in fiber, low fat, high protein, whole grains & less saturated fat shows indicative changes in blood pressure levels.

As they say “Well Begun is Half Done”, eating clean is the way, which supports the body to settle down the inflammations, and indicative change in blood pressure levels.


· Maintain a Food Log-Writing down what you eat, even for just a week, can throw surprising light on your true eating habits. Monitor what you eat, how much, when, and why.


Be a smart shopper:

Read food labels when you shop and stick to your healthy-eating plan when you're dining out, too.


Limit Processed foods:

Only a small amount of sodium occurs naturally in foods. Most sodium is added during processing. Try to switch over to freshly and home-cooked food.


Work Over Shedding Extra Kilograms/Pounds:

Being overweight is one of the significant causes of hypertension. Being overweight also can cause disrupted breathing while you sleep (sleep apnea), which raises your blood pressure. Weight loss is 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.


Ditch the Sedentary Lifestyle:

We often relax in our comfort zone of a sedentary lifestyle & that’s when our lifestyle shakes hands with lifestyle disorders. Do a physical activity that would improve blood circulation and settle down blood pressure levels.

Walking is one the most effective way to ditch your sedentary lifestyle, as it does not require any equipment, and you can do it anytime and anywhere. Target a dedicated 30 to 45 minutes brisk walk.


Quit Smoking & Alcohol:

People who drink alcohol/smoke excessively have more frequency of high blood pressure (hypertension). The association between alcohol/smoke and high blood pressure is particularly noticeable when the alcohol intake exceeds. In other words, the more alcohol/smoke that is consumed, the stronger is the link with hypertension.


REDUCE YOUR STRESS

Persistent stress contributes to high blood pressure. Stress is much more common in our day-to-day life but it’s not something we can’t manage. Take some time to analyze what causes you to feel stressed, is it work, family, finances, or illness? Once you analyze what's making you stressed, align things to settle down the stress.


At times it becomes tough to eliminate stress, you can at least cope with them in a healthier way.


Focus on what is an actual issue & make plans to solve them- If you are realizing the reason for your stress, make a road map to resolve it, half of our problems get resolved by sharing thoughts, try to express yourself in most of the situation with calmness and you will be nullifying all the stress.


Avoid Those Last-Minute Stress Triggers- Try to avoid triggers when you can. For example, if rush-hour traffic, on the way to work causes stress, try leaving earlier in the morning, or taking public transportation.


Give Ample Time to Yourself- Take out time each day to rejuvenate yourself, sit quietly and breathe deeply, motivate, console and strengthen yourself.


Make time for hobbies in your schedules, such as walking, cooking, or volunteering.


Express Gratitude- Expressing gratitude to others can help reduce your stress.


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