Normal blood pressure lies at 120/80 mm Hg, but a figure above such numbers may indicate the onset of high blood pressure. Symptoms for hypertension may not show for a long time until you reach a severe stage. Your doctor can diagnose you with Port Saint Lucie hypertension if you have headaches and shortness of breath. Your risk for hypertension also increases after you are above 65 years of age. Usually, you will require medications to help control your blood pressure levels, but you can also benefit from home care tips. Read on to find out about some practices you can try.
Shed Off the Extra Pounds
You have an increased risk of developing high blood pressure if your weight keeps increasing. Also, being overweight may cause breathing problems associated with sleep apnea, further raising your blood pressure. Your doctor may recommend losing weight to control your blood pressure if you are overweight. Even a small reduction in weight can go a long way in reducing your blood pressure. As you continue shedding off the extra pounds, check your waistline. Too much weight around your waist may increase your risk of high blood pressure.
Maintain a Regular Exercise
You can lower your blood pressure by maintaining a routine schedule of physical activities. Your doctor may recommend aiming for at least half an hour of exercise daily to keep your blood pressure levels normal. You can begin with aerobic exercises, including jogging, swimming, cycling, and dancing. Later, you can add high-interval training, combining intense and lighter activities to reduce blood pressure.
Eat a Healthy Diet
Your diet should include foods rich in whole grains, fruits and vegetables, and low-fat foods. It would be best to avoid cholesterol and saturated fat, which may raise your blood pressure. Additionally, you should reduce sodium levels in your diet to improve your heart health and lower high blood pressure. Avoid adding salt to your food; instead, use herbs and spices. Try eating less processed foods, as sodium is mostly found in processed foods.
Get Enough Sleep at Night
You will likely develop hypertension when you get under six hours of sleep for several weeks. Your doctor can recommend sticking to a sleep schedule where you sleep and wake up at the same time daily. Keep your sleeping space quiet, dark, and cool, and try relaxing before bedtime. Also, limit daytime napping to at least half an hour, so you get a good sleep.
Lower Stress Levels
Chronic stress can contribute to hypertension. Therefore, you may need to find out what stresses you and then learn how to cope. Your doctor may recommend planning your day, focusing on priorities, and relaxing while enjoying your favorite activities.
Untreated hypertension may increase your risk for heart conditions, among other potential health issues. Therefore, you may require to check your blood pressure at least once every two years. However, depending on your current health condition, your doctor will recommend the number of visits you need. Your treatment will begin with medications to keep your blood pressure under control. Additionally, your doctor can recommend lifestyle remedies you can practice at home to help control your blood pressure levels. You can include lowering stress levels, regular exercise, a sleep schedule, and a healthy diet.