How Can We Control High Blood Pressure Without Medication

It indicates that the force of the blood pushing against the blood vessel walls is excessive. When someone has high blood pressure, their heart has to work harder to pump blood, and the arteries — blood vessels that carry blood away from the heart — are put under more strain as they carry blood.

Mild, moderate, and severe hypertension are all possible. Many factors, including physical exertion, stress, smoking, caffeine, pregnancy, certain foods, and even how much water you’ve had to drink that day, can temporarily raise your blood pressure.
If you have high blood pressure, you may be concerned about taking medication to lower your numbers.

The way you live your life has a big impact on how you treat your high blood pressure. If you successfully control your blood pressure through a healthy lifestyle, you may be able to avoid, postpone, or reduce your need for medication.

What are some lifestyle changes you can make to lower your blood pressure and keep it down.

Regular Exercise is Essential

If you have high blood pressure, regular physical activity — such as 150 minutes per week, or about 30 minutes most days of the week — can lower it by 5 to 8 mm Hg. It is critical to maintain consistency because if you stop exercising, your blood pressure will rise again.

Exercise can help you avoid developing hypertension if you have high blood pressure. If you already have hypertension, regular physical activity can help you lower your blood pressure to a more manageable level.

Lose Weight and Keep an Eye on Your Waistline

As a person’s weight increases, so does their blood pressure. Being overweight can also result in disrupted breathing while sleeping (sleep apnea), which raises your blood pressure even more.

Weight loss is one of the most effective lifestyle changes for blood pressure control. If you are overweight or obese, losing even a small amount of weight can help lower your blood pressure. In general, losing one kilogram (2.2 pounds) of weight will lower your blood pressure by about one millimeter of mercury (mm Hg).

Reduce Your Sodium Intake

If you have high blood pressure, even a small reduction in sodium in your diet can improve your heart health and lower your blood pressure by 5 to 6 mm Hg.

The effect of sodium consumption on blood pressure varies depending on the group of people. In general, keep sodium intake to no more than 2,300 milligrams (mg) per day. A lower sodium intake of 1,500 mg or less per day, on the other hand, is ideal for most adults.

Limit Your Alcohol Consumption

Alcohol can be both beneficial and detrimental to your health. You can potentially lower your blood pressure by 4 mm Hg by drinking alcohol in moderation — one drink per day for women, two drinks per day for men. One drink is equivalent to 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor.

However, if you consume too much alcohol, this protective effect is lost. Drinking more than moderate amounts of alcohol can cause blood pressure to rise by several points. It may also reduce the efficacy of blood pressure medications.

Give up Smoking

Each cigarette you smoke raises your blood pressure for several minutes after you put it out. Smoking cessation allows your blood pressure to return to normal. Smoking cessation can lower your risk of heart disease and improve your overall health. People who quit smoking may live longer lives than those who never quit.

Reduce Your Intake of Caffeine

Caffeine’s effect on blood pressure is still being debated. Caffeine can raise blood pressure by up to 10 mm Hg in people who consume it infrequently. People who drink coffee on a regular basis, on the other hand, may experience little or no effect on their blood pressure.

Although the long-term effects of caffeine on blood pressure are unknown, blood pressure may rise slightly.

Check your blood pressure within 30 minutes of drinking a caffeinated beverage to see if it rises. If your blood pressure rises by 5 to 10 mm Hg, you may be sensitive to caffeine’s blood pressure raising effects. Consult with your doctor about the effects of caffeine on your blood pressure.

Reduce Your Stress

Chronic stress may play a role in high blood pressure. More research is needed to determine how chronic stress affects blood pressure. Stress can also contribute to high blood pressure if you respond to it by eating unhealthy foods, drinking alcohol, or smoking.

Consider what is causing you to be stressed, such as work, family, finances, or illness. Once you’ve identified the source of your stress, consider how you can eliminate or reduce it.