Hypertension commonly known as high blood pressure is perhaps the most common medical condition that most people encounter. It is nerve-racking to accept the fact that one has hypertension but even more shocking is the fact that we probably have to stick with it for a longer time. However, that doesn’t mean we have to give up.
There is always a choice and obviously, most of us have chosen not to give up. With the advancement of medical sciences, today we have many medicines to help us deal with hypertension. While that may seem like the right way to go, some of us would prefer other options. This may be due to the side-effects these medications carry or simply because we would first want to settle with a much natural way of dealing with hypertension. So is there a way to manage hypertension without medication? Absolutely.
While this may seem like a dream, it isn’t necessarily the way out of hypertension. It is always better to first consult with a doctor and resort to a treatment that is best suited for you. However, if you’ve already done that and want to explore your options, you’ve come to the right place. Here are few ways that you can use to cope up with hypertension and bring down the list of hypertension medications you’re currently on and maybe eventually, you won’t be using any medication at all.
1. Coping with stress
In today’s world, stress has become an obvious trait that we all have become prone to. It isn’t easy to avoid getting stressed especially in some people’s work lives, wherein part of the job is to take and handle stress. However, there is a way around it. Stress is easily one of the key factors that contribute to hypertension. This is perhaps the very reason why you need to find a way to deal with your stress.
Here’s a list of some ways you can use to cope with your stress.
- Try to relax
This may seem to you like a no-brainer but it is the most ignored fact out there. We all tend to get caught up with our work lives and we forget to just stop and breathe once in a while. Try to give yourself some time every day and integrate some fun activities with friends or family during this time or maybe even just sit back and relax. There isn’t any rule on how you can relax, just make sure you’re comfortable and at ease, away from stress at least for an hour every day.
Aromatherapy is a very natural approach towards stress-relief. Also known as essential oil therapy, it involves using natural plant extracts for both physical and mental benefits. Aromatherapy helps improve one’s emotional state and is used effectively to help create a peaceful atmosphere. Check out our range of 100% natural essential oils: Essential oils
- Manage your stress-triggers
Stress-triggers are things that are known to aggravate your stress. Trying to avoid these triggers might not be completely possible, however, you can at least try to. For example, if your stress levels rise when you are in a crowded scenario, try avoiding such places or try to beat the crowd to the place.
2. Exercise regularly
Exercise should be an integral part of everyone’s lives and it doesn’t only apply to those who are trying to cope with hypertension. In fact, not having much physical activity could very well be the very point of origin for hypertension.
The rule of thumb is to exercise at least 150 minutes a week. The key is to be consistent and stopping exercising could bump up those blood pressure levels. You don’t need to have an intense exercise routine and simple exercises like walking and jogging could very well be enough. The best thing to do is to talk to your doctor about it and work on an exercise routine that works best for you.
3. Incorporating a healthy diet
A healthy diet plan can go a long way in improving a person’s health. Experts say that having a diet that is rich in vegetables, whole grains, fruits, and low-fat dairy products could help decrease your blood pressure levels by 11mm Hg. Reducing sodium content in your diet is another popular way of lowering blood pressure levels. Bringing down the sodium content in your diet could also help improve your heart health.
4. Cutting down on some habits
One must understand that trying to keep a check on some of the habits is always a great step in dealing with hypertension. Habits such as drinking alcohol, smoking, and consumption of caffeine content must all be kept in check, that is if you have some of the habits that may hinder your blood pressure levels, otherwise, you’re pretty much good to go.
Drinking excess alcohol will increase your blood pressure levels and also decrease the impact of medications on your blood pressure levels. The rule of thumb is to limit alcohol consumption to one or two drinks a day. Smoking is perhaps the most dangerous habit here. The sooner you get rid of it, the better. Smoking is said to increase your blood pressure and is the very cause of several heart diseases. For those who do not have the habit of consuming caffeine content regularly, the caffeine content can increase your blood pressure levels by 10mm Hg. Therefore limiting caffeine consumption is a good way to go and might help you deal with your hypertension.
Summing it up!
Those were some of the ways you can try incorporating to cope with hypertension without using a ton of medication. Again, do not resort to any sort of self-medication and consult a doctor before you can decide on anything. However, some of these changes can be incorporated into your life to help deal with hypertension and if you incorporate them effectively, you might just not need any medication at all.
For more information, also read: https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20046974