High blood pressure (hypertension) is a silent killer. This means the condition doesn’t have obvious symptoms and it can even go unnoticed and untreated for many years.
To manage your blood pressure, you can make lifestyle changes such as exercising regularly and incorporating healing superfoods like berries and supplements into your diet.
Doctors often prescribe medications for high blood pressure, but these drugs are often linked to negative side effects. For example, beta-blockers reduce blood pressure by blocking the effects of stress hormones like epinephrine.
But as these drugs block stress hormones, they slow down the nerve impulses traveling through your heart. This then makes your heart rate slow down and pump blood less forcefully throughout your body.
Beta-blockers can cause adverse effects such as:
Beta-blockers also cause less common side effects like:
The best way to manage your blood pressure is by adopting healthy lifestyle habits, such as exercising regularly and following a balanced diet.
Quality sleep helps your body heal and repair itself.
Research suggests that people with insomnia, sleep deprivation or sleep apnea are at risk of having elevated blood pressure, unlike those who get at least seven hours of quality sleep every night.
Monitor your sleeping patterns and behavior, then make necessary changes to promote quality sleep and manage your blood pressure. Try changing your sleeping habits and aim for at least six hours of quality sleep every night.
Stress and anxiety are also linked to elevated blood pressure levels.
If you are constantly stressed, make time for the following exercises to destress and relax:
Biofeedback is an alternative treatment that will help you gain more control over the involuntary actions triggered by the nervous system. Experts also believe that biofeedback can help prevent and treat hypertension.
Durin a biofeedback session, a series of electrodes will be attached to your skin. These electrodes are connected to a monitor and they give out audio and visual signals.
These signals will help a biofeedback therapist gather data including your heartbeats, muscle activity and blood pressure. Through biofeedback, you can analyze bodily responses during certain conditions, such as when you’re stressed.
Your biofeedback therapist will help you find relaxation techniques that will best address your condition.
Progressive muscle treatment also helps relieve stress and promote relaxation. The treatment involves exercises that tense your muscles and then relaxes them to help push your body to release a lot of tension at once.
Studies suggest that relaxing your body also promotes mental relaxation, which can relieve your stress and reduce its effects on your blood pressure.
Berries are superfoods full of beneficial polyphenols that promote heart health.
Keeping your heart healthy and strong helps reduce your risk of having high blood pressure. Data has found that consuming berries regularly may help improve the condition of patients with hypertension.
Tight muscles in the arteries can cause blood pressure. But when you regularly consume magnesium-rich foods, the nutrient helps your blood vessels to relax.
Food sources of magnesium include superfoods like legumes, whole grains and vegetables.
Taking supplements are also recommended for natural blood pressure management.
Manage your blood pressure and prevent hypertension by exercising regularly, taking natural supplements and following a balanced diet.