6 Lifestyle Changes to Help You Manage Hypertension

Hypertension can affect your health severely. Today, it is one of the major health issues affecting people all over the world. As per a study in 2019, 30.7% of Indian have hypertension [1]. This indicates that nearly one in every three people are affected by high blood pressure.

Hypertension is not a disease in itself. It is a symptom of increased risk several other diseases like:

• heart failure
• heart attack
• stroke
• kidney damage

In case you have high blood pressure, you should work to manage hypertension to ensure better health.

You can control the different stages of hypertension with medication and other changes in your habits. As per practices relating to nursing management of hypertension, doctors don’t always recommend medicines. Instead, they may advise you to make certain lifestyle corrections to keep your blood pressure in control. To know about the key lifestyle changes with which you can manage hypertension, read on.

Manage Hypertension with These Lifestyle Modifications

Exercise Everyday

Physical activity is the key to manage hypertension and doctors recommend doing exercises to all who suffer from it. Working out has shown to reduce blood pressure by 5 to 8 mm Hg. You can do moderate exercises such as walking, jogging, cycling, dancing or swimming. If your health permits, you can also go for high-intensity workouts and strength training. Don’t stop your exercise after just a few days. This may cause the hypertension to relapse due. For best results, speak to your doctor to create the right exercise routine.

Follow a Healthy Diet

Having a healthy diet means including vegetables, fruits, whole grains and low-fat dairy products in your regular meals. Practice cutting down on cholesterol and saturated fats. With this, you can reduce your blood pressure by 11 mm Hg. Such diet plans are popularly called Dietary Approaches to Stop Hypertension (DASH).

Decrease Sodium Intake

Reducing the amount of sodium in your meals can improve the health of your heart, and normalize your blood pressure. If you have hypertension, lowering sodium intake can reduce your blood pressure by 5 to 6 mm Hg. Consuming 2,300 milligrams (mg) of sodium a day is considered healthy for average individuals. If you have hypertension, limit it to 1,500 mg per day. You may find it hard to cut down on sodium abruptly. In such cases, take your time and gradually ease into a low-sodium diet.

Limit Consumption of Alcohol

A moderate intake of alcohol can lower your blood pressure by 4 mm Hg. However, going overboard can raise your blood pressure and result in other problems. Limit your drinks to manage hypertension with ease.

Avoid Smoking

Smoking is harmful as it raises your blood pressure significantly. After you finish a smoke, it takes a long time for your blood pressure to become normal. If you are a non-smoker, you do not have to worry. But as a smoker, consider quitting to reduce the risk of getting a heart disease and keep your BP in control.

Lower Your Stress Levels

Chronic stress is one of the reasons for hypertension. Occasional stress can also raise your BP significantly if you have an unhealthy diet and lifestyle. You can try the following to reduce your stress.

• Set your priorities every day
• Learn to say no when needed
• Focus on solving problems
• Overcome your triggers
• Relax and spend time with your loved ones
• Express gratitude

Practice Effective Management of Hypertensive Emergency

Sudden high BP can lead to a hypertensive emergency, which can cause organ damage. Managing your blood pressure is extremely important if you have a history of this type of crisis. Visit a doctor immediately if you notice symptoms such as:

• Headache and pain in the chest
• Dizziness and visual issues
• Difficulty in breathing

Keep a check on your blood pressure and follow your doctor’s recommendations for effective hypertensive crisis management.

Manage Hypertension During Pregnancy

If you are expecting and suffer from hypertension, you should take steps to manage your blood pressure. Remember, pre-eclampsia is a complication related to high BP among pregnant women. If you have pre-eclampsia, you probably have the following symptoms.

• Acute headache
• Blurry vision
• Severe pain below the ribs
• Continuous vomiting
• Rapid inflammation in the face, feet or hands [2]

To keep such symptoms in control, take the medicines prescribed by your doctor to cover all possible risks.

Now that you know the lifestyle aspects of managing BP, use them to control the different types of hypertension. When you need an expert’s advice, book an online doctor consultation on Bajaj Finserv Health or go for an in-clinic appointment. Share your concerns with your doctor and beat high BP back!