Control of blood pressure without medication is possible with the practice of certain habits such as performing physical activity 5 times a week, losing weight and reducing the amount of salt in the diet.
These actions are essential to prevent a prehyperttensor from becomes hypertensive, and can also be advised by the doctor to try to control blood pressure before starting the medication, for a period of 3 to 6 months, if the pressure is high. 160 x 100 mmHg drawing.
- In the event that medication treatment is initiated.
- There is no need to interrupt.
- However.
- These lifestyle changes are also very important for the treatment to adequately control pressure.
- Thus reducing medication doses.
The main attitudes that help to control pressure naturally and are proven:
Weight loss and weight management are very important because there is a direct relationship between weight and pressure, which is normal in overweight people.
In addition to decreasing the percentage of body fat, it is also very important to reduce the size of the abdominal circumference, as abdominal fat is a great risk for cardiovascular diseases such as heart attacks, strokes, among others.
The ideal weight should correspond to the body mass index between 18. 5 and 24. 9 mg / kg2, which means that the person has the ideal weight range for their height. I have a better understanding of what this calculation is and whether it is higher than weight and how to calculate BMI.
Abdominal circumference, measured with a metric belt at shoulder height, should be greater than 88 cm long and 102 cm long, indicating that the fat accumulated in the abdomen is safe for health.
The DASH diet offers a diet rich in fruits, vegetables, whole grains and dairy products such as plain and white yogurt, low in fat, sugar, and red meat, which promotes weight loss and blood pressure control.
It is also important to avoid eating canned foods, as well as maintain frozen consumption lists, which contain excess sodium and preservatives that will raise blood pressure, so avoid them.
In addition to this, it is important to drink 1. 5 to 2 liters of water a day to keep the body hydrated, balanced and allow the body to function properly.
It is very important to monitor salt intake so that less than 6 g of salt is ingested per day, which corresponds to 1 shallow bowl, and equates to 2 g of sodium.
To do this it is necessary to observe and calculate in the food container the amount of salt present, in addition to avoiding the use of salt to season food, preferring the use of spices such as cumin, garlic, onion, parsley, pepper, oregano, basil or bay leaves, for example.
Changing eating habits can lower blood pressure by up to 10 mmHg, making it an excellent ally to avoid medication use, increasing the dose of the medication you’re getting.
Physical activity from 30 minutes to 1 hour a day, 5 times a week, essential to help control pressure, by reducing from 7 to 10 mmHg, avoiding the use of drugs in the future or decreasing drug doses.
This is also due to the fact that blood circulation is improved through blood vessels and helps heart function, as well as helping to control levels of hormones that increase pressure such as adrenaline and cortisol.
Some great options are walking, running, biking, swimming and dancing. Ideally, anaerobic exercise should also be associated with a certain weight, twice a week, preferably with the advice of an intern.
Smoking causes injury and impairs the functioning of blood vessels, in addition to tightening the walls, which leads to increased pressure, as well as being a major risk factor for various cardiovascular, inflammatory and cancerous diseases.
Smoking cigarettes is not only related to increased blood pressure, but in many cases can even nullify the effect of medications when it comes to treatment.
In addition, it is important to monitor the habit of consuming alcoholic beverages, as it is also the cause of increased blood pressure, so its consumption should be moderate, not overlapping the amount of 30 grams of alcohol per day, which equates to 2 cans of beer, 2 glasses of wine or 1 bottle of whisky.
Repositioning these minerals, preferably through diet, despite absolute verification, seems to be associated with better pressure control, which is important for metabolism, especially for the nervous system, blood vessels and heart muscles.
The daily recommendation for magnesium is up to 400 mg in men and 300 mg in women and the potassium recommendation is about 4. 7 grams per day, which is usually obtained through foods rich in vegetables and seeds. Includes foods rich in magnesium and potassium.
Anxiety and stress increase levels of hormones such as adrenaline and cortisol, which accelerate heart barking and tighten vessels, increasing blood pressure.
Persistence of this situation can increasingly increase in presence, making treatment difficult and increasing the risk of cardiovascular diseases such as heart attack and stroke.
To combat stress it is recommended to practice physical activity, activities such as meditation and yoga, as well as stimulating trips and talks, for example, that help regulate feelings and control hormone levels in the body. In severe cases, it is also recommended to call a professional, using psychotherapy and psychiatric consultations.