How To Lower Your Blood Pressure
Blood pressure is a vital sign that measures the force of blood against the walls of your arteries as your heart pumps it around your body. It’s crucial to maintain a healthy blood pressure level to reduce the risk of heart disease, stroke, and other health complications. In this blog, we’ll delve into what blood pressure is, how it affects your body, and offer 10 practical tips to lower your blood pressure naturally.
What is Blood Pressure?
Blood pressure consists of two numbers: systolic and diastolic pressure. Systolic pressure measures the force of blood when your heart beats, while diastolic pressure measures the force when your heart rests between beats. The ideal blood pressure reading is typically around 120/80 millimetres of mercury (mm Hg).
Does High Blood Pressure Make You Feel Tired?
High blood pressure, also known as hypertension, can indeed make you feel tired. When blood pressure is consistently high, it can strain your heart and blood vessels, leading to fatigue and a lack of energy. Additionally, hypertension can cause damage to organs like the kidneys, brain, and eyes, further contributing to fatigue and overall feelings of tiredness.
10 Tips to Lower Your Blood Pressure
- Maintain a Healthy Weight: Being overweight or obese increases the risk of hypertension. Losing even a small amount of weight can make a significant difference in lowering your blood pressure.
- Exercise Regularly: Engaging in physical activity for at least 30 minutes most days of the week can help lower blood pressure. Activities like brisk walking, swimming, or cycling are excellent choices.
- Follow a Healthy Diet: A diet rich in fruits, vegetables, whole grains, and lean proteins can help lower blood pressure. Avoiding processed foods, excessive salt, and saturated fats is essential.
- Limit Salt Intake: Excessive salt intake can raise blood pressure. Aim to consume less than 2,300 milligrams (about one teaspoon) of salt per day, and even less if you have hypertension.
- Reduce Alcohol Consumption: Drinking too much alcohol can raise blood pressure. Limit your alcohol intake to moderate levels, which means up to one drink per day for women and up to two drinks per day for men.
- Quit Smoking: Smoking damages blood vessels and raises blood pressure. Quitting smoking is one of the best things you can do to improve your overall health and lower your blood pressure.
- Manage Stress: Chronic stress can contribute to high blood pressure. Find healthy ways to manage stress, such as meditation, deep breathing exercises, yoga, or hobbies you enjoy.
- Get Enough Sleep: Poor sleep habits can raise blood pressure. Aim for 7-9 hours of quality sleep per night to help keep your blood pressure in check.
- Monitor Your Blood Pressure Regularly: Keep track of your blood pressure at home using a home blood pressure monitor. This can help you and your healthcare provider monitor your progress and make adjustments as needed.
- Follow Your Doctor’s Recommendations: If you have high blood pressure, follow your doctor’s recommendations for medication, lifestyle changes, and regular check-ups. It’s essential to work closely with your healthcare team to manage your blood pressure effectively.
Get a Free Blood Pressure Check
High blood pressure is a common condition that can have serious health consequences if left untreated. However, by making lifestyle changes and following the tips outlined in this blog, you can lower your blood pressure naturally and reduce your risk of heart disease, stroke, and other complications. Remember, small changes can add up to significant improvements in your blood pressure and overall health. If you have concerns about your blood pressure or health, contact our team for personalised advice and guidance. We can help.
This blog was written on behalf of The Local Pharmacy by Pharmacy Mentor.