Home » 5 Healthy Habits to Manage Hypertension

5 Healthy Habits to Manage Hypertension

Hypertension, also known as high blood pressure, is a chronic disease affecting millions of people around the globe. Failure to manage your high blood pressure may lead to kidney disease, heart disease or a stroke. If you have high blood pressure, Alex Bernstein MD can help manage your condition.

Making lifestyle changes is one of the best strategies to manage hypertension. Here are some healthy habits to help lower your high blood pressure;

  1.     Manage your weight

Maintaining a healthy weight is an excellent method to help control blood pressure. However, many individuals battle with weight control. If you need to lose weight  stick to the basics: physical exercise and a healthy diet. Although it can be challenging, making sensible eating choices and exercising regularly are the best strategies for most individuals to maintain healthy weight. Consult your doctor or a professional weight loss expert if you have problems losing weight.

  1.     Reduce stress

If you have hypertension, you should avoid stress. Cortisol and other stress hormones cause blood vessels to constrict, causing blood pressure to rise. Also, stressed individuals are more prone to engage in harmful behaviors like smoking, overeating, drinking alcohol, and not getting enough sleep. However,  there are numerous techniques for reducing stress. You can relieve stress by practicing deep breathing, meditation and yoga.

  1.     Get enough sleep

Getting enough sleep every day is beneficial to your general health and can help you manage your blood pressure. You may lower high blood pressure by getting the required 7-9 hours of sleep each night.

Although it might be challenging to get adequate sleep if you have a hectic schedule or are just coping with the daily grind of life. You can do a few things to improve your sleep quality including maintaining a regular bedtime and wake-up time, and ensuring your sleeping environment is comfortable.

  1.     Track your blood pressure

Monitoring your blood pressure figures at different times of the day might assist you in determining what causes it to rise and fall. You can visit a doctor to check your blood pressure, or you may monitor it at home regularly.

Home blood pressure monitors are broadly available and reasonably priced, and they may help you control your high blood pressure. To track your progress, use the software that came with your blood pressure monitor. 

  1.     Keep moving

Exercise is an essential part of any healthy life. Therefore you should include it in your high blood pressure management plan. You can reduce high blood pressure through physical activity, particularly aerobic exercise.

 Physical activities like walking,   dancing, cycling, and swimming make your blood vessels expand and contract, keeping them flexible and improving blood flow. Exercise can also help with weight, and adding resistance training or weight lifting to your routine can help.

If you have high blood pressure, living a healthy lifestyle can help lower it. Therefore, ensure you eat healthy food, exercise and avoid stress. In addition, visit your doctor regularly to track your blood pressure.

Contact CHW Cares to schedule an appointment and learn more about how you can control your blood pressure.