Hello, dear readers! If your doctor finds you have high blood pressure and diagnoses you with hypertension, they will most likely prescribe antihypertensive pills. But it’s too early to be complacent. You should understand that pills do not treat hypertension, but only lower blood pressure. Pills do not save you from complications and a hypertensive crisis. The only thing that gives good results in the long run is a change in lifestyle.
Of course,this will require more effort and effort than just taking pills,but it is the best thing you can do for your health. All changes should be started very gradually, after consulting with your doctor. In the previous article, we already talked about nutrition. Changing your diet is necessary, but not enough. Changing your lifestyle is much more difficult. There are 10 basic rules for hypertensive patients.
1. Add physical activity
A sedentary lifestyle causes irreparable harm to health.No matter how much physical activity you have in your life, if you are diagnosed with hypertension, it should become much more. At least an hour a day, you should be able to exercise. And the best type of exercise is brisk walking in the fresh air.
Before starting classes, take a 6-minute test and add walking speed depending on the test results. Cycling,swimming,skiing,and other cardio activities(long-term but not intensive) are also good.
But you should refrain from running and strength training, at least for now. Monitor your health and condition. After physical activity, the pulse and blood pressure should return to the pre-loading level in half an hour . If they remain elevated, then you need to reduce the intensity of the load.
Before exercise and 30 minutes after it measure blood PRESSURE
2. Reduce your emotional stress
Hypertensive people are usually emotional and take everything to heart. If you can’t cope with stress,then you can use sedatives that should be taken regularly. The harm from tranquilizers is much less than from your overreaction to stress.
But it is better, of course, to brew and constantly drink soothing herbal teas-motherwort, Valerian, mint, Melissa, thyme, hawthorn and others.
This is especially true in the evening if you have trouble sleeping. Sleep for a hypertensive person is sacred. If you don’t get enough sleep,you won’t be able to lower your blood pressure. And you need to fall asleep before midnight. So first of all, adjust your sleep. Evening walks,a warm shower or a hot foot bath can help you do this.
To relax and relieve stress, it is useful to spend a light self-massage of the head and neck in the evening. Gently RUB the scalp and back of the neck with both hands using the pads of your fingers in a circular motion, and then lightly stroke the face.
You can use the massage Mat and lie on it for 15-30 minutes.
3. Lose weight
Obesity is one of the causes of hypertension. Every extra kilogram of weight is + 2 units to your blood pressure. Try to keep your body mass index did not exceed 25.
4. Ditch unhealthy habits
Smoking and alcohol abuse increase blood pressure, so any treatment is useless until you give up these bad habits.
5. Drink enough water
If you have no contraindications(kidney disease, severe heart failure), then try to drink about 2 liters of ordinary boiled water a day. Add 5-10 drops of lemon juice to each glass. The first two glasses of liquid should be drunk immediately after waking up, because blood clots occur during the night. During the day, a glass of water is drunk half an hour before a meal and an hour after it. Be sure to drink water in small SIPS during physical activity, such as brisk walking. Avoid highly carbonated and sugary drinks.
6. perform breathing exercises
if you constantly do breathing exercises, you will not only increase the strength of the lungs and the power of the diaphragm, but also lower blood pressure.
7. Douse yourself with cold water
Short-term exposure to cold increases blood circulation,but this should be approached very carefully and gradually. Do not immediately pour a bucket of cold water on yourself. You can start with the pouring of the legs below the knees during the week, then another week to throw the legs above the knees,then a week-the belly and thighs and even the week – shoulders and chest and then pouring head. Be sure to dry off after the procedure. The toning effect is achieved in 2-3 months, and disappears in 2-3 weeks after stopping the procedures.
8. Visit the sauna or sauna once a week.
If you are well tolerated in the steam room and you do not have severe hypertension(blood PRESSURE above 180 mm Hg),then a visit to the bath or sauna will bring you great benefits.
9. Do exercises for the spine
Usually, all hypertensive patients have osteochondrosis of the spine, especially cervical, which aggravates the manifestations of hypertension. To cure it, you must constantly do special exercises. A set of exercises should be compiled by a competent specialist doctor.
10. Tune in to the positive
Often hypertensive people are responsible people, overloaded with tasks and worries. Learn to rest,relax,and appreciate yourself. Take life lightly, accept what is happening with gratitude and do not dwell on failures.
Transforming yourself and your lifestyle is a very difficult task that requires a lot of mental and physical strength. You need a great desire and strong motivation to start moving in the right direction. Determine why you need to change your life, and take small steps to slowly build in useful habits. Your health is in your hands and you,not the doctors, are responsible for it. Be healthy!