Our modern, urbanized lifestyle relegates most of us to a sedentary lifestyle. Sitting or working behind the computer is commonplace. While it is almost impossible to give up our jobs, there are ways in which we can incorporate exercise into our hectic schedules. If you live in an apartment, make the effort to walk your way up to your residence. If you take public transport to work, try alighting from the train or bus one stop earlier and walking the rest of the way. Take time off to exercise at least twice a week, 30 minutes each time. Vigorous exercise engages your cardiovascular muscles and improves blood circulation, reducing the risk of high blood pressure.
Maintain A Healthy Diet
Our food intake today includes some form of processed food. Increased affluence has led to demand for better lifestyle and with it, food that looks appealing and tastes good. While it will be impossible to eradicate processed food altogether in your diet, try replacing some of it with fresh food. Replace sausages and bacon with fresh meat. Use natural seasoning like species and herbs instead of pre-packed condiments. If you need to snack, choose apple slices or cupped corn over potato chips. When eating out, ask for reduced salt or go salt-free. Cutting down on salt goes a long way towards giving yourself a healthier body.
We live in a competitive world. The pressure to perform both in the workplace and at home brings stress to us at a level never witnessed before. If you feel that you are burning out, drop your work and go for a walk. Take a stroll through the park or sit quietly by the beach. Breathe some fresh air. Find a moment of solitude and let your mind enjoy some peace, even for a short 30 minutes. Better still, set aside at least an hour every week to spend some quiet moments by yourself. Do not wait till the stress starts to build up. Prevention is better than cure.
Avoid Excessive Alcohol
Research has shown that excessive alcohol consumption has the effect of increasing your blood pressure level. In addition, alcohol contains calories, which leads to weight gain, one of the factors leading to high blood pressure. If you are a heavy drinker, aim to reduce your intake gradually over time. If you must drink at social functions, limit yourself to just one or two drinks. Having less alcohol cleanses your system and puts your body on a path towards normalcy.
Smoking is one of the foremost contributors towards the increase of blood pressure. Smoking increases your blood pressure temporarily but instantly. Frequent smoking increases the frequency of increased blood pressure and the long-term effects of such temporary blood pressure increases cannot be ignored. Aim to quit smoking over time. Reduce your number of cigarettes gradually till you have quit totally. There is another benefit to be enjoyed: The gradual absence of nicotine also reduces your chances of getting narrow arteries and hardened artery walls, two major factors leading to blood clot, which in turn causes heart attack or stroke.
In summary, exercise, eat healthily and remove stress from your life. Also aim to reduce your alcohol intake and quit smoking. A few simple changes in lifestyle not only greatly reduces your chances of getting high blood pressure but also makes you more fit and feel good!