For those who experience high blood pressure, many may be wondering what is the most effective way to reduce it. Although many people may recommend medication, it is often viewed as a last-resort method. Instead, here are 10 simple changes you can make to your lifestyle to reduce your blood pressure without the use of medication.
1. Reduce your sodium intake
While sodium plays a crucial role in regulating our body’s fluids, consuming too much causes an increase in the volume of blood in our bloodstream, which can ultimately raise our blood pressure. As we get older, sodium’s effect on our blood pressure only increases. As a good rule of thumb, it is a good idea to limit sodium intake to around 1,500mg a day. Remember to heavily inspect the foods you are consuming to ensure you are not going over this limit too often. By reducing sodium intake, this makes sure the adverse effects are minimized.
2. Take between 8,000 to 10,000 steps a day
We’ve heard it all the time: exercising can help reduce your blood pressure. Well, you hear it often because it’s true! Research has shown time and time again that going for many steps a day can go a long way to reducing your blood pressure. Even though it may not make a significant dent in your blood pressure, making a daily habit will absolutely be key in leading a healthy lifestyle. Not only does it help lower blood pressure, but it also helps keep our weight under control. According to research, people who were categorized as overweight lowered their risk of obesity by 60% simply by increasing their daily step count. So, put on your walking shoes and take a stroll in your neighborhood — it’s good for you!
3. Stretch!
Five days per week of stretching for around 30 minutes has seen improvements in lowering blood pressure, according to research. It seems that stretching will literally stretch out a person’s blood vessels which can help with blood flow, reduce tension, and ultimately lower blood pressure. But which muscles do you stretch? Target your larger muscles, such as your hamstrings, quadriceps, and your calves. Hold these stretches for at least 30 seconds then take a break, and then repeat many times until you reach about 30 minutes. You may be surprised at the results!
4. Limit alcohol intake
You may have heard that one glass of wine per night is healthy for you. Newer research suggests that not only is this untrue, but it’s the complete opposite. Any alcohol consumption will not only increase your blood pressure but make it more likely for you to be diagnosed with cancer. If you are drinking alcohol, it’s highly recommended to limit your intake to one glass. Any more can possibly interfere with REM sleep — and getting a good night’s sleep is vital to keep our blood pressure in check.
5. Get a good night’s sleep
Speaking of sleep, a fantastic way to reduce blood pressure is to make sure you are getting between 7 to 9 hours of sleep per night. Any less may result in hypertension which can disrupt your natural blood flow. Be sure you are setting yourself up for a restful night’s sleep: don’t consume caffeine too late in the day, limit your naps, and create a consistent sleep schedule to stick to.
6. Take up tai chi or yoga
Gentle exercises such as tai chi or yoga involve slow and calculated motions and deep breathing. These actions will help improve hypertension and lower your blood pressure. These exercises will also help reduce your stress levels and may even provide brain-boosting benefits. According to studies, those with higher than average blood pressure found that those who did these activities for 3 months found significantly lower levels of blood pressure levels than those who didn’t.