Blood pressure is the pressure of circulating blood against the walls of the arteries. The blood pressure typically rises and falls over a day, but a persistently irregular one becomes hypertension.
The normal blood pressure is 120/80mmHg. Blood pressure 130/80mmHg or above is regarded as hypertension or high blood pressure. Hypertension or high blood pressure is a severe health condition that causes the heart to work harder, hardens the tissue, and leads to other severe health conditions.
High blood pressure is a leading cause of death that often shows no symptoms. Hence, it is also referred to as the “silent killer”. It is a significant risk of stroke and heart disease.
There is good news though. You can lower your risk of high blood pressure and reduce your numbers. Lifestyle changes play an important role in normalizing blood pressure. When you do everything right and still have high blood pressure, medications are highly recommended. In cases like this, medication is necessary.
Here are some effective ways to normalize your blood pressure.
Effective Methods of Normalizing Blood Pressure
1. Try Medicinal Herbs
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Medicinal herbs have proven to be very useful in treating lots of ailments. Some herbs have shown the ability to reduce blood pressure. But you’ll have to check with your doctor before using them.
Some evidence suggests that CBD gummies can help to normalize blood pressure. Full spectrum cbd infused Gummies are sweet, chewy candies extracted from hemp plants. It is infused with cannabinoids, a naturally occurring compound that offers beneficial effects to humans.
CBD gummies may have vasodilatory effects on human arteries. A study on CBD showed that it might improve blood flow and widen blood vessels.
A study revealed that CBD lowered blood pressure in individuals undergoing stress and those at rest.
2. Exercise More and Regularly
When you have high blood pressure, exercising regularly for most days of the week can reduce it to safer numbers. Exercise can also help to avoid developing high blood pressure.
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However, your blood pressure can rise again if you stop exercising. Research showed that resistance and aerobic exercises could reduce blood pressure. Some examples of effective aerobic exercises include cycling, walking, dancing, jogging, or swimming. You can also try strength training or high-intensity interval training.
Participating in exercises increases breathing and heart rates and also strengthens the heart. It makes the heart pump less effort, thus reducing the pressure on your arteries and lowering your blood pressure.
The American Heart Association and the American College of Cardiology prescribe moderate to vigorous-intensity exercises three to four times per week.
Engaging in physical activities can be as simple as:
- Cycling
- Walking
- Using the stairs
- Participating in sports
- Gardening
- Doing household chores
Exercises that can lower blood pressure:
- Resistance training
- Walking 10,000 steps each day
- Aerobic exercise
- High-intensity interval training
3. Lose Extra Pounds If You Are Overweight
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Being overweight often increases blood pressure, putting you at risk of other medical problems. It can also cause disrupted breathing while sleeping, which can increase blood pressure.
The most effective lifestyle change for normalizing blood pressure is weight loss and taking weight-loss diets. If you’re obese or overweight, losing even a little weight will reduce your blood pressure. Generally, you’ll lose 1mmHg with each kilogram that you lose.
Try to shed pounds around your waistline also. Carrying too much weight around that part can increase your high blood pressure.
4. Make Sure to Reduce Stress and Sleep Well
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Finding ways to reduce stress and improve your sleep is essential for your health and blood pressure. There are a couple of ways to reduce stress, so practice that which works for you. Watch a comedy, observe rest or sleep, practice deep breathing, read a book, or take a walk.
Your blood pressure reduces when you are sleeping.
Sleep deprivation can affect your blood pressure. There are some ways you can get a good night sleep:
- Relax before bedtime
- Exercise during the day
- Set a sleep schedule
- Sleep for 7 hours a night
5. Eating Healthy
Eating meals that skills on cholesterol and saturated fat can reduce your blood pressure.
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When you have high blood pressure, you should consume more meals rich in whole grains, low-fat dairy products, fruits, and vegetables. This is known as the DASH (Dietary Approaches to Stop Hypertension) diet.
Keep a food diary with details on what to eat, how, and when. Increase your intake of meals rich in potassium. Read food labels before eating and stick to healthy meals.
Conclusion
It is essential to prevent your blood pressure from worsening to prevent complications. There might be no need for medication if you successfully reduce the numbers with a healthy lifestyle. Ensure you obtain proper and regular medical care and follow every lifestyle guide.
Persistent high blood pressure is a reason for other medical conditions like stroke and heart attacks. To live a long and healthy life, it is essential to normalize your blood pressure.
