How To Lower My Blood Pressure?

Happy black athletic woman walking with her dog in the park.

Experts estimate that a substantial number of individuals are going about their daily lives without a hint they are walking time bombs waiting to explode at any moment. The source of this possible tragedy is undetected high blood pressure, sometimes called “the silent killer” because the condition creates few noticeable side effects.

High blood pressure

It may result in a individual’s having a stroke, a blood clot lodged in a vital organ, or even a heart attack. Kidney failure is another potential effect. That’s why you will need to know what your blood pressure numbers are and do whatever you can to keep them in the safe or normal selection.

What is normal blood pressure? Doctors like to see your top number, or systolic level, at 120 or lower. The lower number, or diastolic level, should stay below 80. Anyone with consistent readings of 140 over 80 is considered to have pre-hypertension and should make lifestyle changes to bring those numbers down to normal levels.

Hou in gedachten

Although everybody’s blood pressure can increase sometimes during exercise or upon effort, and sometimes it might go up for brief periods while experiencing anxiety, it’s those whose numbers remain in the elevated range that have to take immediate actions. What can you do to lower your blood pressure? Plenty! Start by asking your physician to recommend an exercise program.

Moderate walking for 30 minutes daily is a superb way to get moving on a regular basis. Exercise is one of the simplest and best ways to dilate blood vessels in a safe, natural way, and it can help to get rid of additional bodily fluid, which is another factor associated with increased blood pressure. Never over-exert yourself and follow your physician’s orders, since people who have high blood pressure may be at higher risk for a stroke or stroke event if they overdo physical activity until their body gets accustomed to it.

Houd rekening met

Another way to handle your blood pressure is to keep a private journal or diary. At least three times per week, write for 15 to 20 minutes about any negative events which are happening in your life. Research shows that writing about these things can help improve your immune system’s function and may result in a feeling of control, thereby helping to reduce blood pressure. Make time to relax every day, even if it’s only for 15 minutes.

Take a soothing shower or tub soak, walk the dog (because pets can help lower those numbers, too), or listen to calming music. It could help to confide in a close friend and exchange concerns so you can promote each other. Spiritual involvement has been shown also to have a beneficial impact on health. Visit a worship center or two to find one you’re comfortable with. Learn how to pray or meditate to concentrate spiritual energy on communion with the Creator and on getting fitter.

 

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