One of the worst things about high blood pressure, or hypertension, is that you might not know you have it. Many of its symptoms, including headaches, fatigue and chest pain, can be mistaken for other ailments. Or the symptoms may be so mild that you pass them off as just normal aches and pains.
It’s important to note that high blood pressure doesn’t normally have symptoms. So, if you do experience symptoms, you should talk to your doctor as soon as possible. Other symptoms include nose bleeds, vision problems, breathing difficulties, irregular heartbeat, blood in the urine and pounding in your chest, neck or ears.
Left untreated, high blood pressure can contribute to stroke, kidney failure, heart disease and vision impairment.
How You Can Help Control Your High Blood Pressure
If you have been diagnosed with high blood pressure, you may have been prescribed medications. But lifestyle changes can be very effective in treating your blood pressure too.
1. Manage Your Weight
By itself, extra weight can increase blood pressure. It can also cause sleeping issues, which can raise blood pressure too. So losing even a small amount of weight can be effective in controlling hypertension. Pay particular attention to extra weight around your waist. There is a higher risk of hypertension in men who have a waistline greater than 102 cm, and in women with a waistline greater than 89 cm. We are here to support you. Reach out and speak to your Herbal One counsellor for insights and advice on managing your weight.
2. Eat a Healthy Diet
Eating a healthy, balanced diet can have an almost immediate effect on your blood pressure. Studies have shown measurable differences in blood pressure in as little as two weeks after starting a healthy diet plan. A diet that’s high in whole grains, fruits, vegetables and low-fat dairy products; and low in sodium, saturated fat and added sugars, can help you manage your hypertension.
3. Limit Your Alcohol Drinking
Studies have shown that one alcoholic drink a day for women and two a day for men can potentially lower your blood pressure. But higher levels of consumption can have the opposite effect. Not only will it add to your hypertension, it will reduce the effectiveness of hypertension medication.
4. Try to Lower Your Stress Levels
Chronic stress has been linked to increased blood pressure. Even occasional stress adds to hypertension by triggering consumption of unhealthy foods and too much alcohol. Think about the causes of your stress, and look for ways to eliminate, reduce or better manage them.
5. Get More Active
Almost any level of regular physical activity, like a 20-minute walk each day, can help regulate your blood pressure. It’s important to be consistent because high-pressure levels will return if you stop. Talk to your doctor before starting any regular program of physical activity.
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