Ways to naturally lower blood pressure

The pressure exerted by blood against the walls of blood vessels is called blood pressure (BP). This pressure is largely a result of the heart pumping blood through the body. There are two major factors that contribute to BP: the pressure of the blood in the arteries and the pressure of the blood in the veins. These two factors affect each other in complex ways, which is why blood pressure is often measured as two separate numbers: systolic pressure, which measures the pressure in the arteries, and diastolic pressure, which measures the pressure in the veins.

Measurement of blood pressure

Blood pressure is measured in millimetres of mercury (mmHg) and is expressed as systolic pressure (the maximum pressure in the artery during one heartbeat) over diastolic pressure (the minimum pressure between heartbeats). People with normal BP have readings between 120/80 and 139/89 mmHg. This post will explore ways to naturally lower blood pressure.

Importance of blood pressure

It is one of the most important health indicators as it affects our ability to function and can lead to heart disease, stroke, and other vascular conditions. Our body’s blood pressure is largely determined by three factors: cardiac output, systemic vascular resistance, and arterial stiffness. All three of these factors vary depending on our environment, emotional state, activity, and general health/disease states.  Blood pressure is one of the key indicators of overall health and well-being. It is important to keep it within the normal range.

One of the most important vital signs healthcare professionals use to assess the health of their patients is blood pressure. In most healthy people, this pressure varies naturally throughout the day. It often rises and falls when we are most alert and active. But when our blood pressure remains elevated for a long time, it is often a sign of a more serious underlying condition.

Normal BP is called normotension. BP that is too low is called hypotension. Pressure that is consistently too high is called hypertension.

Effects of hypertension on the body

The damage caused by high blood pressure is most often seen in the body’s smallest organs, such as the brain, heart, kidneys, and eyes. Hypertension can lead to cardiovascular diseases, stroke, dementia, kidney failure, retinopathy and many more. The longer hypertension is left untreated, the more damage is done to these vital organs, and the more serious the patient’s condition becomes.

Signs and symptoms of hypertension

Hypertension is more common than hypotension. It is a risk factor for many conditions including stroke, kidney diseases and heart diseases. Signs and symptoms of high blood pressure include shortness of breath, chest pain, and dizziness when lying down. Other common signs include headache sweating and nausea or vomiting. It can also cause blurry vision, organ damage, and an increased risk of heart disease, stroke, and heart attack.

 Ways to naturally lower blood pressure

1. Switch to the DASH diet (Dietary Approaches to Stop Hypertension). The diet is based on the known dietary factors that contribute to blood pressure, such as sodium, potassium, and calcium. In addition, the DASH diet emphasizes the consumption of fruits and vegetables, low-fat dairy products, and fish, while reducing the amount of foods with saturated fat, cholesterol, and salt. The DASH diet has been shown to be effective in reducing blood pressure in hypertensive individuals.
2. Physical Activity. By simply moving more throughout the day, you can decrease your risk of hypertension.  At least thirty minutes of moderate-intensity activity each day is recommended by the American Heart Association.  Aerobic activities, such as jogging, walking, or biking, raises your heart rate and breathing, which causes blood pressure to drop. It is recommended that adults aged 18 to 64 years old get at least 2.5 hours of aerobic exercise weekly. You can break this up over several sessions or do it all at once.
3. Reduce your body weight.The risk of hypertension is increased by being overweight. Reducing your body weight can help lower your BP, help you feel better and live longer. The easiest way to lose weight is to reduce your caloric intake and increase your activity level.
4. Consume alcohol moderately. Consumption of excessive amounts of alcohol has been shown to increase the risk of hypertension, stroke, and liver diseases. In men, two drinks a day (eight ounces of wine, 12 ounces of beer, or two mixed drinks) is the limit for healthy consumption.  A healthy amount of alcohol consumption for women is one drink per day (five ounces of wine, one and a half ounces of beer, or one mixed drink).
5. Quit smoking. Smoking constricts the blood vessels, which reduces blood flow to the organs and tissue that require the most blood, such as the brain and heart. Smoking and hypertension harm the lining of the blood vessels.
6. Make sure you get enough sleep. Getting enough sleep is crucial to overall health and well-being. It not only helps us feel better and function better throughout the day, but it has also been shown to help prevent and manage several health conditions and diseases including hypertension.
7. Relax your mind and body. Whenever you are constantly stressed, your body may believe you’re being attacked and raise your BP in response. Reducing your stress can help keep your BP in check and help you feel better overall. You can take steps to reduce your stress, such as taking a walk, doing some relaxation exercises, or even listening to music. You might also find that making a change in your diet can reduce your stress levels.

A normal BP level is vital to good health. It is not only important for keeping the heart healthy, but it is also important for maintaining good health in other parts of the body as well. In fact, maintaining a normal BP level is one of the most important aspects of having good health.