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As I work with clients and give advice and advice and encourage them to focus on a good lifestyle, I often hear questions starting with them. “I heard it on the news …” One of the topics on the news this month was hypertension or hypertension. High blood pressure is a major risk factor for heart disease, stroke, kidney failure, and other health problems. About 30 percent of people in the United States have high blood pressure.
The National Institutes of Health (NIH) recently released a study that looked at the intensive control of blood pressure below traditionally targeted systolic pressure 140. Systolic measures the pressure in the arteries as the heart muscle contracts. An example is 120/90. In the past, health care professionals have recommended more careful blood pressure monitoring if your systolic blood pressure is 140 or higher. The study began six years ago with 2,900 participants aged 50 and over. As the study progressed, the data showed that targeting lower systolic pressure 120, lowered target caused fewer cardiac events such as heart attack, stroke and heart failure.
To help you move the needle with blood pressure monitoring, adjust your lifestyle by paying close attention to your daily diet and add exercise and meditation to your regular activities.
Daily diet– Include more fruits, vegetables and legumes. Include five products a day. This does not mean baked potatoes stuffed with bacon, cheese and sour cream. Potatoes can count, but the naked variety is best – those with little or no additives. Eat more leafy greens and legumes, such as red or black beans, black peas, and lentils. Limit sodium and salt. The American Heart Association (AHA) recommends a sodium intake of 1,500 mg per day, or about 3/4 teaspoon. The culprit isn’t really the salt shaker, but the processed foods – get used to reading the amounts of sodium per serving on the food labels. Your convenience foods can be loaded with sodium to significantly exceed the AHA recommended amount.
Exercises-Regular exercise makes arteries in the body more flexible and dilates more easily, which facilitates blood flow, reducing systolic pressure. The benefits of lower blood pressure become apparent immediately after exercise. Exercise can be moderate, such as walking or just getting up for ten minutes every hour. Count parking in a corner space or walking to the second or third floor instead of taking the elevator. Try adding 30 minutes of aerobic exercise 5 to 7 days a week. If you can’t fit it in one session, break it down into 10 or 15 minute sessions for a total of 30 minutes.
MeditateMeditation practices that improve concentration and reduce anxiety have shown a positive effect on blood pressure. Practicing meditation daily can change your brain’s responses to make you more resistant to stress and promote brain health. Meditation is not difficult – sit up straight with both feet on the floor. Close your eyes. Concentrate your attention on reciting (aloud or silently) a positive phrase or mantra such as “I feel calm” or “I love myself.” Place one hand on your stomach to link the mantra with the breath. Let any distracting thoughts bubble away. A few minutes of exercise a day can help relieve anxiety and stress. Ten minutes of daily meditation is a good start. As with exercise, if smaller gains work, you’d better start with smaller gains so that meditation becomes a habit.
Here are steps you can take that don’t include medications. I am not in favor of giving up medications. My goal is to share interventions that can be proactive, helping you avoid having to take prescribed medications for high blood pressure.
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Source by Michelle J Stewart