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Blood Pressure

Blood Pressure & Reducing it!

blood pressureA healthy lifestyle is an integral part of any treatment plan to control high blood pressure. Even if you need medications to treat high blood pressure (hypertension), and many people do, your lifestyle still plays a central role in your treatment strategy. If you successfully control your blood pressure with a healthy lifestyle, you may avoid, delay or reduce the need for medication. By making only one healthy change to your lifestyle, you’re likely to be more successful controlling your blood pressure than is someone who doesn’t make any changes. A lower blood pressure can help you live a longer and fuller life, and prevent heart attack, stroke, kidney disease, blindness and dementia.

Lifestyle changes that can change your life

Lifestyle change
It may sound both simple and overwhelming at the same time. But, breaking it down to manageable pieces can help reduce blood pressure.

Lose excess weight
Blood pressure often increases as weight increases. Losing just 10 pounds can help reduce your blood pressure by several points. In general, the greater the weight loss, the greater the reduction in blood pressure. Weight loss also increases the effectiveness of blood pressure medications (antihypertensives).

Exercise and Move More!
You can reduce your blood pressure by exercising regularly 3-5 times a week. Even a brisk walk every day will have an effect on your blood pressure.

Stressful Lifestyle Factors
High Blood Pressure generally occurs when the body is under stress. Most stress comes from a poor diet, smoking and carrying too much weight. If you can eat well, stop smoking and burn off some energy through regular exercise, you will see a big improvement in your heart health.

Check your weight
Calculating your body mass index (BMI) and measuring your waist circumference are two ways to help tell if you’re overweight or obese. In general, if your BMI is 25 to 29, you’re overweight, and if it’s 30 or higher, you’re obese.

Measure your waist circumference
Waist circumference is a useful tool to assess abdominal fat. In general, men are considered overweight if their waist measurement is greater than 40 inches. And women are overweight if their waist measurement is greater than 35 inches. Make dietary changes. Eat healthier, exercise and change self-defeating behaviors, such as late-night snacking or big servings at meals. Medications or even surgery might be options for some people.

Avoid questionable products
Don’t be lured by promises of easy fixes with over-the-counter diet products or supplements that can actually harm you, such as those containing ephedra. Dietary supplements that contain ephedra have been banned in the United States since April 2004. By making small changes to your lifestyle, you can help to reduce blood pressure and reduce the risks involved with hypertension.

For details of how to beat blood pressure and feel good everyday, book a consultation with a personal trainer at IVERIDGE who can guide you through a programme of blood pressure reducing exercise and healthy eating. Call 01132 887 666 today. Click here for details of our personal training packages.

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