So, rather than trudging forward with your head down and hoping for the best, try implementing these simple habits, mindsets, and schedule changes to limit stress and bring more calm to your everyday life.
High blood pressure is a dangerous condition that can damage your heart. It affects one in three people in the US and 1 billion people worldwide 12.
If left uncontrolled, it raises your risk of heart disease and stroke. There are a number of things you can do to lower your blood pressure naturally, even without medication.
Here are 15 natural ways to combat high blood pressure. Walk and exercise regularly Exercise is one of the best things you can do to lower high blood pressure. Regular exercise helps make your heart stronger and more efficient at pumping blood, which lowers the pressure in your arteries. In fact, minutes of moderate exercise, such as walking, or 75 minutes of vigorous exercise, such as running, per week can help lower blood pressure and improve your heart health 34.
Walking just 30 minutes a day can help lower your blood pressure. More exercise helps reduce it even further.
Reduce your sodium intake Salt intake is high around the world. In large part, this is due to processed and prepared foods.
For this reason, many public health efforts are aimed at lowering salt in the food industry 6. In many studies, salt has been linked to high blood pressure and heart events, like stroke 78. However, more recent research indicates that the relationship between sodium and high blood pressure is less clear 9 One reason for this may be genetic differences in how people process sodium.
About half of people with high blood pressure and a quarter of people with normal levels seem to have a sensitivity to salt Swap out processed foods with fresh ones and try seasoning with herbs and spices, rather than salt.
Most guidelines for lowering blood pressure recommend lowering sodium intake. However, that recommendation might make the most sense for people who are salt-sensitive.
Drink less alcohol Drinking alcohol can raise blood pressure. While some research has suggested that low-to-moderate amounts of alcohol may protect the heart, those benefits may be offset by negative effects In the US, moderate alcohol consumption is defined as no more than one drink a day for women and two for men.
If you drink more than that, cut back. Drinking alcohol in any quantity may raise your blood pressure. Limit your drinking to no more than one drink a day for women, two for men.What are some ways to reduce stress in your life essay.
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Keep in mind that these are only temporary relief techniques for stopping heart palpitations. For more permanent relief, you will most likely have to make some life changes (like your diet and exercise routine, etc). 5 Ways to Relieve Stress Anne Scholle July 7, Blog, Stress Reduction 0 Comments For our ancestors, stress was a survival skill during brief, life threatening situations.
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