CONTROL BLOOD PRESSURE IN A WEEK WITHOUT MEDICINES
Blood pressure is important for regular flow of blood in your body. If blood pressure is low, you may faint, can also cause a brain damage. If blood pressure is high, it can damage the blood vessels in our brain. Both high and low blood pressures are dangerous to the health. Normal blood pressure is very important for normal functioning. Can blood pressure be managed without medicines? The answer is yes. Yes it can be managed without medicines but it is not possible in every cases. It’s not possible in every case because blood pressure is affected by multiple factors. Such as hormones, water content, amount of salt consumed, kidney function, heart function and neural function. The blood pressure is always written as systolic/diastolic for example 120/80. Normal systolic blood pressure can vary from 90/140 and diastolic blood pressure can vary from 60/90. So 90/60 is normal and 140/90 can also be normal. If blood pressure is lower than 60/90 then it’s low BP and if it’s higher than 140/90 it’s high BP.
SEVEN BASIC STEPS TO BRING BLOOD PRESSURE TO NORMAL.
The first and foremost thing to lower blood pressure is diet control. You should lower salt intake and increase potassium intake. Thus you should consume potassium chloride salt and you should consume more fibers. Decrease oil intakes in your diets. Stop consuming fried and oily foods. Consume fruits with high fiber content like banana, muesli etc. and all other high fiber foods. Eat lot of salads, drink juices, and eat all types of vegetables with less salt. If you wish to add more salt to your vegetables then add potassium salt like sendha namak, kala namak and rock salts. Add potassium salt in minimum quantity.
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| DIET CONTROL |
- REGULAR PHYSICAL ACTIVITY
Second most important aspect is regular physical activity. As per rules of nature our bodies are designed for regular workout, like walking, running, lifting and pushing etc. but your sedentary lifestyles don’t allow us to do so much of physical activity and due to lack of physical activity the elasticity of blood vessel decreases hence decreasing the capacity of blood vessels to normalize blood pressure. Thus blood pressure increases very easily. Thus regular workout in any form like jogging, running, swimming etc. for about an hour at least 5 day in a week is important.
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| REGULAR EXERCISE |
The third most important aspect is weight control. It’s very important to maintain weight control. Heavy weight means that your heart will have to work harder to pump blood thus increases blood pressure. Thus it’s important to lose weight if you are overweight via diet and regular exercise.
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| LOSS OF WEIGHT |
Drinking alcohol increases blood pressure. There are no nutrients in alcohol, it contains only empty calories which increase your blood sugar and blood pressure and it causes liver toxicity. If you cannot stop taking of alcohol, do not have more than 2 pegs twice in a month.
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| NO ALCOHOL |
If you are smoking then you have to quit smoking. Also if you leave in dusty area, or ride bike without helmet or without covering your mouth, in such circumstances blood vessel harden due to dust, pollution or smoke which increases blood pressure. Elasticity of blood vessel is lost due to smoking leading to high blood pressure. Therefore save yourself from pollution and quit smoking. Passive smoking is as dangerous as regular smoking. Keep your surrounding smoke free. Do not let your near and dear one’s to smoke.
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| NO SMOKING |
Everyone’s life is full of stress. Stress need to be managed to manage it you can do exercise, yoga and if needed consult a psychologist and relieve your stress. If you have lot of stress, then you can take medicines after consulting a doctor. Stress increases blood pressure as it causes exertion on your brain and heart. Since your heart is under lot of pressure or exertion, when you are stressed, blood pressure increases. Therefore it’s important to manage stress.
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| STRESS MANAGEMENT |
A good sleep of around 6-8 hour is important to maintain good blood pressure. Lack of sleep increases restlessness and weakness. Your body feels uncomfortable, restless. Due to restlessness, stress level increases due to increased activity of sympathetic system Hence increasing blood pressure.
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| GOOD SLEEP |
Manage all basic steps you will see reduce in your blood pressure day by day.
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