Without treatment, high blood pressure can cause serious health problems including heart failure, kidney disease, stroke and loss of vision. Some of the risk factors include age, obesity, family history, smoking, diabetes, pregnancy and lack of exercise. Hypertension usually occurs when your blood pressure reaches a maximum of 180 to 120 millimeters of mercury.
At this stage, you will start experiencing symptoms such as headaches, nausea, vomiting, blurred vision, and heart palpitations. However, you can always do something about your condition before it gets worse. Here are immediate actions to take if you have high blood pressure.
- Know Your Numbers
One of the ideal ways to control hypertension is to know your level of blood pressure. Most patients diagnosed with high blood pressure may want to stay below 130/80 mm Hg. However, your healthcare provider will tell you your individual target blood pressure so that you can easily control its levels. Having an idea of your blood pressure level is the most essential information you need to know to manage your condition.
- Relieve Stress with Deep Breathing Sessions and Daily Meditation
Stress hormones can cause temporary spikes in blood pressure because they constrict your blood vessels. Over time, it triggers unhealthy habits such as poor sleep, overeating, alcohol and drug abuse that compromises your cardiovascular health. If you are looking to lower your blood pressure, reducing stress should be your priority. You can manage your stress levels through deep breathing sessions and daily meditation.
- Supervised Water-Fasting
Water fasting is an effective way to normalize high blood pressure. It works when you consume nothing but pure water and have complete rest in a supervised environment. Patients who start their fasts while on high blood pressure drugs may be required to discontinue their medications for a short period so that the blood pressure does not drop artificially low. It is usually followed by a supervised refeeding period where you are only allowed to eat whole, natural foods. This procedure eliminates two major causes of high blood pressure, which are excessive dietary salt and rapid reduction of insulin resistance.
- Adopt a Natural Diet
You need to follow a diet consisting of whole natural foods such as whole grains and legumes, fruits and vegetables, and the addition of seeds and nuts. It is important to know that the optimal diet excludes added salt since it causes frequent spikes in blood pressure. A healthy diet aids in weight reduction and the reversal of atherosclerosis. Eat more potassium-rich foods, as they ease pressure on your blood vessels and helps your body get rid of sodium.
- Make Lifestyle Changes
Your doctor’s first recommendations will be to make a few changes to your lifestyle that may increase your blood pressure. Some of the lifestyle changes you need to consider are to eat healthier, reduce your alcohol intake, quit smoking, and exercise regularly. Drinking too much alcohol increases your blood pressure and this is why you need to moderate your drinking or cut it off completely. Regular exercises will not take much of your time to make a difference in your health. All you need to do is be disciplined and consistent with your daily exercises. Make sure you do something that you like otherwise it will not stick. For some, that means biking, skipping rope, dancing, walking in the neighborhood, or performing everyday tasks.
- Take Natural Supplements
Some natural supplements such as fish oil, hibiscus, berberine, aged garlic extract, and whey protein help regulate blood pressure. Fish oil improves your cardiovascular health while hibiscus is rich in polyphenols and anthocyanin, which lowers blood pressure. Aged garlic extract is a conventional therapy for lowering blood pressure and is used as a stand-alone treatment for this condition. Whey protein improves blood vessel function while berberine increases the production of nitric oxide that helps decrease blood pressure.
- Take the Necessary Medication
If you have to take medication for your high blood pressure, take it exactly as prescribed by your doctor. This should be accompanied by a balanced diet to keep you healthy. Never purchase high blood pressure drugs without a prescription, as they work differently for every individual. The type of medication prescribed for you is based on your level of high blood pressure and how fast it can help solve the condition.
It is important to keep checking your blood pressure at home to take ownership of your treatment. Aim for at least ninety minutes of dynamic resistance and aerobic exercises per week as it helps improve your cardiovascular health. Lastly, make some changes to your current lifestyle to prevent frequent spikes in high blood pressure.