10 ways to control high blood pressure without medication

                             

If you've been diagnosed with high blood pressure, you might be worried about taking medication to bring your numbers down.

Lifestyle plays an important role in treating your high blood pressure. If you successfully control your blood pressure with a healthy lifestyle, you might avoid, delay or reduce the need for medication.

Here are 10 lifestyle changes you can make to lower your blood pressure and keep it down.

1. Lose extra pounds and watch your waistline

Blood pressure often increases as weight increases. Being overweight also can cause disrupted breathing while you sleep (sleep apnea), which further raises your blood pressure.

Weight loss is one of the most effective lifestyle changes for controlling blood pressure. Losing just 10 pounds (4.5 kilograms) can help reduce your blood pressure.

Besides shedding pounds, you generally should also keep an eye on your waistline. Carrying too much weight around your waist can put you at greater risk of high blood pressure.

In general:

• Men are at risk if their waist measurement is greater than 40 inches (102 centimeters).
• Women are at risk if their waist measurement is greater than 35 inches (89 centimeters).

These numbers vary among ethnic groups. Ask your doctor about a healthy waist measurement for you.

2. Exercise regularly

Regular physical activity — at least 30 minutes most days of the week — can lower your blood pressure by 4 to 9 millimeters of mercury (mm Hg). It's important to be consistent because if you stop exercising, your blood pressure can rise again.

If you have slightly high blood pressure (prehypertension), exercise can help you avoid developing full-blown hypertension. If you already have hypertension, regular physical activity can bring your blood pressure down to safer levels.

The best types of exercise for lowering blood pressure include walking, jogging, cycling, swimming or dancing. Strength training also can help reduce blood pressure. Talk to your doctor about developing an exercise program.

3. Eat a healthy diet

Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 14 mm Hg. This eating plan is known as the Dietary Approaches to Stop Hypertension (DASH) diet.

It isn't easy to change your eating habits, but with these tips, you can adopt a healthy diet:

• Keep a food diary. Writing down what you eat, even for just a week, can shed surprising light on your true eating habits. Monitor what you eat, how much, when and why.
• Consider boosting potassium. Potassium can lessen the effects of sodium on blood pressure. The best source of potassium is food, such as fruits and vegetables, rather than supplements. Talk to your doctor about the potassium level that's best for you.
• Be a smart shopper. Read food labels when you shop and stick to your healthy-eating plan when you're dining out, too.

4. Reduce sodium in your diet

Even a small reduction in the sodium in your diet can reduce blood pressure by 2 to 8 mm Hg.

The effect of sodium intake on blood pressure varies among groups of people. In general, limit sodium to less than 2,300 milligrams (mg) a day or less. However, a lower sodium intake — 1,500 mg a day or less — is appropriate for people with greater salt sensitivity, including:

• African-Americans
• Anyone age 51 or older
• Anyone diagnosed with high blood pressure, diabetes or chronic kidney disease

To decrease sodium in your diet, consider these tips:

• Read food labels. If possible, choose low-sodium alternatives of the foods and beverages you normally buy.
• Eat fewer processed foods. Only a small amount of sodium occurs naturally in foods. Most sodium is added during processing.
• Don't add salt. Just 1 level teaspoon of salt has 2,300 mg of sodium. Use herbs or spices to add flavor to your food.
• Ease into it. If you don't feel you can drastically reduce the sodium in your diet suddenly, cut back gradually. Your palate will adjust over time.

5. Limit the amount of alcohol you drink

Alcohol can be both good and bad for your health. In small amounts, it can potentially lower your blood pressure by 2 to 4 mm Hg.

But that protective effect is lost if you drink too much alcohol — generally more than one drink a day for women and for men older than age 65, or more than two a day for men age 65 and younger. One drink equals 12 ounces of beer, five ounces of wine or 1.5 ounces of 80-proof liquor.

Drinking more than moderate amounts of alcohol can actually raise blood pressure by several points. It can also reduce the effectiveness of blood pressure medications.

6. Quit smoking

Each cigarette you smoke increases your blood pressure for many minutes after you finish. Quitting smoking helps your blood pressure return to normal. People who quit smoking, regardless of age, have substantial increases in life expectancy.

7. Cut back on caffeine

The role caffeine plays in blood pressure is still debated. Caffeine can raise blood pressure by as much as 10 mm Hg in people who rarely consume it, but there is little to no strong effect on blood pressure in habitual coffee drinkers.

Although the effects of chronic caffeine ingestion on blood pressure aren't clear, the possibility of a slight increase in blood pressure exists.

To see if caffeine raises your blood pressure, check your pressure within 30 minutes of drinking a caffeinated beverage. If your blood pressure increases by 5 to 10 mm Hg, you may be sensitive to the blood pressure raising effects of caffeine. Talk to your doctor about the effects of caffeine on your blood pressure.

8. Reduce your stress

Chronic stress is an important contributor to high blood pressure. Occasional stress also can contribute to high blood pressure if you react to stress by eating unhealthy food, drinking alcohol or smoking.

Take some time to think about what causes you to feel stressed, such as work, family, finances or illness. Once you know what's causing your stress, consider how you can eliminate or reduce stress.

If you can't eliminate all of your stressors, you can at least cope with them in a healthier way. Try to:

• Change your expectations. Give yourself time to get things done. Learn to say no and to live within manageable limits. Try to learn to accept things you can't change.
• Think about problems under your control and make a plan to solve them. You could talk to your boss about difficulties at work or to family members about problems at home.
• Know your stress triggers. Avoid whatever triggers you can. For example, spend less time with people who bother you or avoid driving in rush-hour traffic.
• Make time to relax and to do activities you enjoy. Take 15 to 20 minutes a day to sit quietly and breathe deeply. Try to intentionally enjoy what you do rather than hurrying through your "relaxing activities" at a stressful pace.
• Practice gratitude. Expressing gratitude to others can help reduce stressful thoughts.

9. Monitor your blood pressure at home and see your doctor regularly

Home monitoring can help you keep tabs on your blood pressure, make certain your lifestyle changes are working, and alert you and your doctor to potential health complications. Blood pressure monitors are available widely and without a prescription. Talk to your doctor about home monitoring before you get started.

Regular visits with your doctor are also key to controlling your blood pressure. If your blood pressure is under control, you might need to visit your doctor only every six to 12 months, depending on other conditions you might have. If your blood pressure isn't well-controlled, your doctor will likely want to see you more frequently.

10. Get support

Supportive family and friends can help improve your health. They may encourage you to take care of yourself, drive you to the doctor's office or embark on an exercise program with you to keep your blood pressure low.

If you find you need support beyond your family and friends, consider joining a support group. This may put you in touch with people who can give you an emotional or morale boost and who can offer practical tips to cope with your condition.

Reasons Why Heartbreak Can Really Damage Your Heart

                                              

Heartbreak comes in many forms and affects people in different ways. Being in love and being loved brings a lot of joy and happiness to your life, and when that love is taken away, it isn’t something most people can easily let go of. Whether you’re pining after a first love or feel broken after a divorce, heartbreak can have a significant impact on your mental and emotional health. But it can also cause physical pain and can even damage the health of your heart.

While heartbreak isn’t considered a true medical condition among most doctors, there are things people experience and react to when they’re heartbroken that can cause real physical problems. These ten reasons why heartbreak can really damage your heart will hopefully motivate you to turn to positive coping strategies and support systems after a breakup…

1. Added Stress

If you’re heartbroken, your stress level is likely to increase. You might experience confusion or demand answers from your ex that only add to the stress. It’s also common during the time after a breakup to take a good, long look at your life and where you’re going, and you may not be happy with what you find. These thoughts add stress, and if you come out of those thoughts with no answers or more sadness and disappointment, your stress is likely to multiply, putting a strain on your heart. It’s no coincidence that people in high-powered, stressful jobs have heart conditions. Stress damages the heart and it isn’t picky about where that stress comes from.

2. Poor Eating Habits

Binge eating may be a stereotypical response when you go through a bad breakup, but it isn’t just a stereotype – it happens to a lot of people. Being stressed out and upset can make you take your problems out on food by eating more and choosing unhealthy foods high in fat, sugar and sodium. You might turn to comfort food or make several trips to the corner store for your favorite candy or chocolate. But eating unhealthy like this can take a toll on your heart. It can increase your risk of hypertension, coronary artery disease, and high cholesterol, among other mild to serious heart complications.

3. Lack of Exercise

To make the breakup and binge eating even worse, people who are heartbroken often can’t gather the energy or motivation to exercise. But exercise is integral in maintaining a healthy lifestyle, including keeping your heart healthy. Cardiovascular workouts have a direct impact on preventing heart disease. And exercise can actually be a good outlet when dealing with heartbreak because of the positive feelings and concurrent rush of endorphins you get from a good workout. So exercising will not only help prevent damage to your heart while you deal with a breakup, but also provide a healthy way to reduce stress and get your emotions under control.

4. Increased Blood Pressure

The emotional stress you feel when you’re heartbroken can directly affect your blood pressure. Feeling emotions strongly – specifically, feeling extremely upset or angry – can raise your blood pressure from the increased adrenaline your body produces. High blood pressure can increase your risk of heart disease and heart attack, damage your arteries, and in some cases, result in an aneurysm. One of the main issues with high blood pressure is that it can build up slowly over time, and you may not know you have it or experience any of the symptoms until it’s severe. So do anything you can to reduce the emotional stress during a heartbreak to keep your blood pressure in check.

5. Depression

When advertisements say depression can physically hurt, it’s the truth. It’s also true that depression can severely impact all aspects of your life, from your career to your relationships with friends and family. The extreme emotions felt by those with depression and the difficulty coping can literally cause physical pain and increase the risk of other illnesses and health problems. And while a lot of people suffer from depression, what you might not know is that depression can put you at risk of developing heart disease. When you experience heartbreak, you could be at risk of becoming depressed, furthering your risk of damage to your heart.

6. False Heart Attacks

The emotional stress and overwhelming thoughts and feelings caused by a breakup can mimic a heart attack. The surge of adrenaline to the heart causes a similar sensation as when you’re having a heart attack, and as a result, the stress and other emotional trauma may be heightened. Many people who experience false heart attacks end up at the emergency room, only to find out that there’s nothing actually wrong with their heart – and the experience can be quite traumatic. The good thing is, these symptoms are usually short-term and don’t typically cause any lasting damage.

7. Increased Alcohol Consumption

Alcohol is often used as a way to numb the pain from heartbreak and it can be tempting to turn to the bottle when you’re stressed out and emotionally unstable. But alcohol is a terrible crutch for heartbreak for several reasons, one of which is that it’s a downer. Drugs and alcohol that are considered downers can end up amplifying your feelings of sadness, depression and anger, making you feel worse at the end of the day. Excessive alcohol also takes a toll on your heart – according to the Mayo Clinic, excessive drinking can result in an enlarged heart, increase your blood pressure, and cause other cardiovascular complications.

8. Panic Attacks

Panic attacks involve intense fear and cause many physical reactions, from heart palpitations and trouble breathing, to sweaty palms and dizziness. Quite simply, they can be terrifying and lead to a number of phobias that can worsen the attacks. Anyone with a panic disorder knows that one of the biggest fears is having a panic attack, and the stress of this often leads to more panic attacks. While they don’t necessarily cause heart damage, a panic attack combined with another illness can damage your heart and put you at risk of a heart attack or other cardiovascular disease. You may even feel like you’re having a heart attack during a panic attack.

9. Restricted Breathing

Hyperventilating or experiencing restricted breathing is common when you’re extremely upset. So many thoughts and intense feelings can race through your body during a breakup, and can eventually lead to trouble breathing if you aren’t able to find a positive coping mechanism. You may not have a clinical panic disorder or experience full blown panic attacks, but you can put stress on all of your muscles, including your heart, if you have prolonged episodes of trouble breathing. Similar to a panic attack, the stress from not knowing when or if you’re going to have another episode can cause other physical and mental problems, making it a vicious cycle.

10. Broken Heart Syndrome

Many health professionals do not believe in broken heart syndrome, but the possibility of heartbreak actually being a form of disease or illness has gained popularity over the years due to some compelling evidence. Many doctors would instead call it stress-induced cardiomyopathy, where the heart is unable to properly pump blood through the body. It’s a temporary condition that’s usually brought on during times of extreme stress, including during a breakup. Anyone under extreme emotional stress – even those who are otherwise healthy – could experience broken heart syndrome. According to the Mayo Clinic, it can cause chest pain and shortness of breath, but any negative effects usually reverse within a week.