6 Tips to Lower Blood Pressure
By Stephen R. Farris
High blood pressure is something that shouldn't be taken lightly. It can lead to some major health problems, such as stroke, heart disease, kidney and eye disease and other conditions associated with it. The current standard, provided by the American Heart Association, for normal blood pressure is less than 120 on the systolic side and less than 80 on the diastolic side.
Elevated range is from 120-29 to less than 80; Stage I hypertension range is 130-39 to 80-89; Stage II hypertension range is higher than 140 (systolic) and above 90 (diastolic). Anything higher than that, you should consult or see your physician as soon as possible.
There are ways to help better manage and lower your blood pressure, but as always you should consult with your doctor to make sure you're able to do some of these.
Losing a few extra pounds can make a big difference for your blood pressure. You don't have to do anything drastic to lose weight. Even a drop of 10 to 20 pounds can make a positive effect in lowering your blood pressure.
What's That Label Say?
Another step is to reduce the consumption of foods high in sodium. Yes, we need some sodium in our diets to survive, but even if we toss out those salt shakers, sodium can still hide out in the foods we purchase at the grocery store. It's important to read the labels on those food packages if you're trying to cut down on sodium. It could be hidden in the fine print so take a pair of cheater glasses with you to read those labels thoroughly.
Exercise is always a good thing in helping one lower and maintain good blood pressure. Walk, jog, bike or swim, just do something that keeps you active each day.
Lift Those Weights
Strength training is another bonus to lowering your blood pressure as well. You can incorporate this into your other exercise routine. Maybe one day walk, then the next lift weights. Just as long as you're doing something active to keep your blood pressure as normal as possible.
Toss the Alcohol
Less is best. None is better. Too much can lead to health problems, including high blood pressure. If you do drink alcohol, try cutting back as much as possible, or quit all together.
Breathe In, Breathe Out
Meditating is an excellent choice to help keep your blood pressure lowered. There are plenty of aerobic exercises you can try that incorporate deep breathing techniques, such as yoga and tai chi. Or just simply practice each moment you can on taking deep breaths, then gently and calmly exhaling.
To learn more about your health, wellness and fitness, see your local chiropractor at The Joint Chiropractic in Derby, Kans.