High Blood Pressure Self Treatment

High Blood Pressure Self Treatment

High blood pressure or BP as we refer to it has become one of the most common health problems in India without much noise. As you might have observed just about each family has at least one individual who puts in BP pills in the morning. The frightening aspect is that not all of the symptoms of high blood pressure are obvious. Some humans discover it during the routine health check, or, when they suddenly feel dizzy or very, very tired.

But here is the good news - with a good medical prescription, it is possible to treat high blood pressure in safety and effectively, and in a variety of natural and safe ways at home. These self-care tips are easy, convenient and need not strain much to integrate in your daily lifestyle.

In this article I shall give simple home based remedies and lifestyle modifications, which are really useful. Imagine this as a well-wish message that you would have received with the care of someone who cares.

What Is High Blood Pressure? (In Simple Words)

As your heart pumps out blood into your blood vessels it will have some pressure. When that pressure is too high on a regular basis it places additional pressure on your heart and arteries. In the long run, it may cause severe conditions such as stroke, heart attack, or kidney problems.

Physicians tend to describe BP as high when:

• Systolic (top number) 140 or higher.
• Diastolic (smaller number) 90 or more.

Nevertheless, there is nothing to be concerned about as, with proper lifestyle management, a significant portion of the population can manage its BP effectively without resorting to excessive pharmacological support.

1. Minimize Salt Consumption (The Number 1 Step)

This will be said by nearly all the doctors--and this is why. Salt is a direct cause of high blood pressure. We usually add extra salt in the form of pickles, papads, packaged snacks and even restaurant food in India.

How to reduce salt easily:

• Use low sodium salt where the doctor permits.
• Do not add them an additional table salt on salads or fruits.
• Limit pickles, salty chips, fries and ready to make masala packets.
• Use herbs and spices as a flavouring alternative to salt.

It happened to one of my friends who told me that she was appalled when her BP dropped in a matter of two weeks, simply because she had stopped eating packaged food after a working day!

2. Be Active — Benefits even 20 Minutes.

You do not have to pay to join the gym or have an expensive piece of equipment to control BP.

Activities that help:

• Exercise (even home or terrace)
• Skipping or light jogging
• Yoga or stretching
• Cycling

Trying to work out at least 20-30 minutes per day. divide it into two 10-minute sessions in case it is too much. It is simply to make sure that your body is active.

3. Eat Increased Intakes of the Diets Higher in Potassium.

The ill effects of sodium are countered by the use of potassium.

Indian food with large amounts of potassium includes lentil, chia, pinto bean, soy bean, spinach and tofu:

• Bananas
• Tender coconut
• Potatoes
• Spinach
• Beans
• Oranges
• Tomatoes

The inclusion of a single banana or a single tender coconut water per day can help a lot of people.

4. Manage Stress in Simple Ways

High BP is greatly contributed by stress and so is the case with ours being a busy lifestyle. Even minor matters, such as traffic, deadlines, family matters, etc., sometimes continue to increase our levels of stress without our knowing.

Try these simple practices:

• Sit and breathe slowly on 5 minutes.
• Listen to calming music
• Try mild yoga like pranayama
• Go for a walk in nature
• Limit the use of news and social media.

Great peace can be attained even by spending time with pets or watering plants.

5. Lose some extra weight (where necessary).

You do not need to slim down into thinness. Even when you lose 2-5 kilos, it can be a huge difference in your BP.

Small changes that help:

• Eat smaller portions
• Drink enough water
• Shy away of late night dinners.
• Substitute sweet products with fruits.

Gradual and gradual loss of weight is fully manageable and healthy.

6. Drink More Water

The dehydration may result in the body retaining sodium thus raising the BP. Have a bottle with you and drink throughout the day. The warm, lemon water iced (no salt!), or plain water are the best.

7.Reduce Caffeine and Alcohol.

Alcohol may lead to acute rise in BP, as well as tea or coffee.

Tips:

• Limit to 1-2 cups of tea / coffee/day.
• Avoid energy drinks
• Reduce the amount of alcohol taken as much as possible or stop.

8. Eat Heart-Healthy Foods

Try including:

• Oats
• Millet (ragi, bajra, foxtail millet)
• Garlic
• Flax seeds
• Nuts squeezed e.g., almonds, walnuts.

In this regard, especially, the use of garlic will be in a position to lower BP on its own. The majority of people consume one clove of garlic in its raw form in the morning in an empty stomach.

9. Get Good Sleep

Insomnia worsens the stress and BP. Aim at getting 7-8 hours of sleep.

Suggestions:

• Maintain a sleep schedule
• Use less mobile phone at least 30 minutes prior to sleep.
• Keep the bedroom dark and cold.
• Consume hot milk or herbal tea before going to sleep.

10. Monitor Your BP at Home

Home BP machines (digital BP monitors) are cheap and extremely simple to work with. Check your BP:

• Once in the morning
• Once in the evening
• Note it down in a small diary

This assists you in knowing what changes of lifestyle are benefiting you.

11. Avoid Smoking Completely

Quitting is one of the greatest gifts you can create to yourself in case you are a smoker. A BP spike is provoked even by a single cigarette. In case it is hard to quit, weaken by weakening and support family.

12. Test Herbal as well as Natural Remedy (Provided Necessary).

There are some natural ingredients that can assist in the process of regulating the BP:

• Tulsi water
• Cinnamon tea
• Methi seed water
• Hibiscus tea
• Amla juice

Do not attempt anything new without consulting with your doctor, and therefore, do not attempt to take BP tablets when you are already taking them.

When to Contact a Doctor?

Although all of these home remedies are adhered to, you should seek the help of a doctor in case:

• BP stays above 140/90 continuously
• You experience chest pain
• You are often out of breath or lightheaded.
• You are experiencing swelling of feet or hands.

Home care is good but not instead of medical care where necessary.

Final Thoughts

It is perfectly possible to manage high blood pressure at home through regular care of lifestyle. Such little things as reducing the amount of salt, taking a daily walk, increasing the number of fruits in the diet, and being calm will make huge changes in the long run.

And always keep in mind, BP does not go up on a single day nor does it go down on a single day either. Rarely can your health be insured in the long term, but you can help it by being patient and working hard on a daily basis.

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Stay healthy, stay happy!