12 Ways to Control High Blood Pressure Symptoms Without Medication
High blood pressure, also called hypertension, refers to high blood pressure levels in the arteries. When you have high blood pressure, it means that your heart must work harder to push blood through the blood vessels and this can raise your risk of heart disease and stroke. Luckily, high blood pressure has symptoms and is treatable with lifestyle changes and medication, so if you suspect you have high blood pressure or experience any symptoms, see your doctor right away to get it under control. Here are 12 ways to control your symptoms without medication so you can reduce your risk of heart disease and stroke as much as possible.
1) Get enough sleep
Good blood pressure and high blood pressure go hand in hand with how well you're getting enough sleep. If you want to bring your numbers down, make sure you get 7-8 hours of sleep each night. Even if it's just for a few nights. Low blood pressure can be caused by excessive fluid intake or dehydration so make sure that you drink lots of fluids throughout the day (no more than 3 liters). Exercise is also great for lowering high blood pressure symptoms as well as improving your overall health. High blood pressure has many causes and some are easier to prevent than others. Foods rich in potassium such as bananas and avocados help balance out high levels of sodium which can cause high blood pressure symptoms. You should also take time to learn about food sensitivities because they might be causing your problems even though you don't realize them.
2) Exercise regularly
Exercise can be an easy and effective way to control high blood pressure. High-intensity aerobic exercise, such as running, swimming, or aerobics, can lower high blood pressure symptoms. If you don't have access to a gym or pool, it's better for your health if you walk briskly for at least 30 minutes a day. Working out also helps reduce stress hormones that may be causing your high blood pressure. Yoga is another great workout that has been found to help with high blood pressure symptoms. It requires no equipment and can be done in the comfort of your home or outdoors. A study published in JAMA Internal Medicine found that people who practiced yoga had reduced high blood pressure symptom severity compared to people who didn’t practice yoga.
3) Eat a healthy diet
Eating a healthy diet is an important aspect of controlling high blood pressure symptoms. The Mayo Clinic recommends a heart-healthy diet, which includes whole grains, fruits, vegetables, and low-fat dairy products. It's also important to stay hydrated by drinking plenty of water. A poor diet can worsen the symptoms of high blood pressure and lead to other health problems.
4) Reduce stress
#1: Avoid caffeinated beverages. Caffeine is a stimulant and can cause high blood pressure symptoms. You might want to switch out your morning coffee for a cup of green tea or herbal tea.
#2: Get plenty of sleep. Chronically sleep-deprived people often have high blood pressure symptoms and should work on getting more rest, even if it means waking up earlier in the morning and going to bed earlier at night. #3: Eat healthy foods. A diet low in saturated fats, trans fats, cholesterol, and refined sugars can help keep high blood pressure symptoms under control by reducing your risk for heart disease and stroke as well as high blood pressure itself. For many people, eliminating sodas from their diets may also be helpful. Aim for a diet that's rich in vegetables, fruits, whole grains, legumes (such as beans and lentils), soy products such as tofu and soy milk; nuts; seeds; fish rich in omega-3s such as salmon and tuna; olive oil (extra virgin olive oil); poultry without skin; eggs with the yolk intact; moderate amounts of cheese and other dairy products. Reduce salt intake because too much sodium contributes to high blood pressure symptoms.
5) Limit alcohol consumption
You may think you're getting good blood pressure control by drinking alcohol, but the reality is that it raises high blood pressure symptoms. If you have a low-risk tolerance for alcohol and a tendency toward high blood pressure symptoms, then limit your intake and avoid alcohol completely if possible. To keep your high blood pressure symptoms in check without medication, make sure to maintain a healthy lifestyle. Maintain an appropriate weight, exercise regularly, and eat balanced meals with plenty of fruits and vegetables daily. In addition, get regular medical checkups because some health problems can lead to high blood pressure symptoms or worsen them. Lastly, avoid tobacco products because smoking has been linked with an increased risk of stroke which can contribute to high blood pressure complications.
6) Don't smoke
One easy thing you can do for your high blood pressure is not to smoke. Smoking increases the risk of developing high blood pressure. If you're not a smoker, avoid it and if you are, quit! High-salt foods: You should limit your intake of high-salt foods. It's also important to monitor how much salt you add to the table and when cooking. Too much salt in your diet can cause high blood pressure symptoms. Avoid drinking too much alcohol: Alcoholic drinks, even light ones like beer or wine, may raise your blood pressure in the short term by raising levels of adrenaline or norepinephrine - hormones that increase heart rate and constrict arteries, which raises blood pressure levels temporarily until they drop back down later on as these hormones wear off. Limit alcohol consumption if you have high blood and low blood pressure symptoms.
7) Check your blood pressure regularly
Monitoring your blood pressure is one way you can control high blood pressure symptoms without medication. A doctor can help determine your risk factors, but it's helpful to know what the numbers mean. For people with high blood pressure, the numbers may be 140/90 or higher, while those with low blood pressure might see numbers of 120/80 or lower. You'll want to have your doctor check these levels regularly so that you're treating any problems early on. Suppose you're experiencing headaches and dizziness, sudden weight loss, or shortness of breath on exertion, and these last for more than a day or two. In that case, you must speak with a healthcare provider about whether it might be related to high blood pressure.
8) Monitor your sodium intake
Monitoring your sodium intake is one of the most important ways to control high blood pressure symptoms. It's key that you cut back on salt, whether that means reducing the amount you add at home or eating out less often. You might also try trading in your table salt for a more natural alternative, like sea salt. And make sure there's plenty of potassium in your diet - it can help counteract some of the negative effects of too much sodium. Remember, too, that many other things can cause high blood pressure, so check with your doctor before making any changes to your lifestyle.
9) Drink plenty of fluids
One of the best ways to keep your blood pressure low is by drinking plenty of fluids. Water, juice, and other healthy beverages can all help you maintain a good blood pressure reading. But be careful: avoid caffeinated drinks, which might have the opposite effect. Make sure that you drink plenty of fluids before exercising or doing any other strenuous activity as well. And don't forget about salt: it's essential for regulating blood volume and maintaining a normal blood pressure level, so don't cut it out of your diet without a doctor's approval. You should also make sure that you're getting adequate potassium in your diet; this mineral helps regulate muscle contractions and cardiac function, both of which can have an impact on high blood pressure. Boosting your intake of fiber and lean protein will also go a long way toward keeping high blood pressure symptoms at bay.
10) Eat potassium-rich foods
Eating potassium-rich foods is one of the best ways to lower your blood pressure, especially if you're struggling with high blood pressure symptoms. Bananas are a prime example, as they provide both potassium and fiber, which helps lower cholesterol levels.
There are many other fruits rich in potassium that can be eaten in place of a banana. Blueberries, oranges, grapefruit, and raisins are all great options! Kale, spinach, and tomatoes are also good sources of potassium. The key is to make sure you're eating a well-balanced diet to ensure that your body gets all the nutrients it needs for healthy blood flow.
Eating high-sodium foods on the other hand can cause high blood pressure symptoms, so watch out for salty snacks or fast food sauces when you're at restaurants or grocery shopping.
12)Reduce your risk of complications
High blood pressure is a major risk factor for the development of coronary heart disease, heart failure, stroke, and kidney failure. High blood pressure is also associated with an increased risk for cognitive impairment in older adults. Managing your high blood pressure symptoms without medication by changing your diet and lifestyle can reduce your risk of these complications. To lower your blood pressure levels, you should: Reduce sodium intake (salt) to less than 2300 mg/day. Add fresh fruit or vegetables to each meal. Increase potassium intake (foods rich in potassium are bananas, oranges, and apricots). Limit caffeine consumption; coffee has more caffeine than tea so limit coffee consumption to one cup per day (decaffeinated is okay if that's what you prefer). Limit alcohol consumption because it can raise high blood pressure as well as low blood pressure levels. Lose weight if you are overweight or obese - this will help improve high and low blood pressure symptoms.
11)Limit caffeine intake
One of the first steps in controlling high blood pressure symptoms without medication is limiting caffeine intake. Not only does caffeine cause a temporary increase in blood pressure, but too much of it can lead to withdrawal symptoms like headache, drowsiness, and irritability. When you stop drinking coffee, your body will eventually get used to the lower levels of caffeine.
If you want something with a little more flavor than black coffee, opt for decaf coffee or tea instead. Drink more water: Drinking more water is another easy way to help control high blood pressure symptoms without medication. It may seem counterintuitive at first because most people associate water with having high blood pressure--but actually, dehydration causes an increase in heart rate and higher blood pressure due to increased stress on the kidneys when they try and maintain homeostasis. The key here is just to drink more water - try adding fresh lemon or lime juice for taste if plain H2O seems boring!