So you have high blood pressure, but you aren’t sure what you should do. Many people are surprised to learn they have hypertension because they did not have any symptoms.
At first, the news can feel overwhelming, and you have so many questions. Many things can affect your heart health. And some of those things might surprise you.
Let’s dive into five areas of your life that can either help or hurt your high blood pressure—and some ways you can lower it.
Eating & Hydrating to Lower Blood Pressure
You’ve heard it before: you are what you eat. But what does that mean? Researchers are finding out that the foods we eat can matter in unexpected ways.
Read Weirdly True: We Are What We Eat from Harvard Business Review.
Cutting back on refined sweets can help the good bacteria in your gut flourish, boosting your mood. And when you feel better, your body does a better job of regulating your blood pressure. Cutting refined sugars and adding more naturally sweet fruit like berries can have a big impact.
And research shows that eating foods rich in magnesium and potassium, like swiss chard, can help regulate or even lower your blood pressure.
Staying hydrated is also key to managing your high blood pressure. Dehydration can cause your blood pressure to spike, putting you more at risk of a severe health event.
Let’s be honest, “You’re Not Drinking Enough! (The Truth)“. Learn how to drink more water to heal your heart.
Stress Management
We’ve seen that the food we eat can affect our mood. And when we are feeling angry or sad, we are more likely to struggle with feeling stressed.
You might already suspect that stress has a short-term effect on your blood pressure. But stress over time can also impact your blood pressure in the long term. And when you have a lot of stress in your life, it can be tough to make healthy choices.
Stress management is a vital part of lowering your high blood pressure. Try these tips:
- Look for ways to simplify your schedule. Remember, ‘no’ can be a complete sentence.
- Try a calming breathing technique like box breathing. Exhale for four counts, then pause with your lungs empty for four counts. Next, inhale for four counts, and hold your breath for four. Repeat this several times.
- Exercise
- Get enough sleep.
Check out VeryWell Mind’s article 9 Breathing Exercises to Relieve Anxiety.
Sleep & Relaxation
Experts agree that most people need seven to eight hours a night. When you don’t sleep enough, your body doesn’t have the time to repair itself. A lack of sleep can also make it harder to deal with stressful situations.
Creating a nighttime routine can help you to get to sleep on time and to have a better quality sleep. If you need to get up at a certain time, count backward at least seven hours to determine when you should get into bed. But start your bedtime routine well before that time.
Some ways you can wind your mind and body down for bed include:
- Begin your bedtime routine between 30 minutes and two hours before bedtime.
- Turn off electronics like the TV, phone, or tablet.
- Have a light snack, such as fruit or yogurt, or a cup of herbal tea like chamomile or lavender.
- Fix a warm bath and give yourself a few moments to relax.
- Try a few moments of meditation, stretching, or relaxing music.
- Prepare your bedroom, but don’t get into bed until bedtime.
Get more insight on, “Sleep… And Lower Your Blood Pressure!” from one of my favorite blogs!
Movement & Fitness
Another piece of the blood pressure puzzle is movement.
When we don’t sleep enough, we don’t feel like we have enough energy to move our bodies. And when we don’t move enough, we struggle to get good quality sleep.
There are many reasons why fitness is challenging. When our blood pressure is high and we don’t feel well, we may not want to exercise. If we eat something unhealthy, we can feel sluggish and unmotivated.
Some people aren’t sure how to add more activity. Injuries and other health issues can make it hard to know where to start. Your doctor can guide you in navigating movement with an injury, but the key is to start where you are and build from there.
Even short periods of physical activity can help your blood pressure. If you are struggling to add movement, try these things:
- If exercising for 30 minutes straight is a challenge, try breaking it up into ten-minute chunks throughout the day.
- Take a walk after a meal. Bonus points if you can meet up with a pal.
- Check out the gentle movements of tai chi.
- Look for an activity that you’ll enjoy. If you don’t like something, you probably won’t stick with it.
Try these 8 Exercises to Help Lower Blood Pressure by the Cleveland Clinic.
Joy & Purpose (The Key to Lowering Blood Pressure)
Many people overlook the role of joy and purpose in their blood pressure journey.
Yet research says that when we’re unhappy, we may be making our health problems worse. It’s hard to deal with stress when we’re unhappy, and we might struggle to find happiness without a sense of purpose.
Finding joy might take some practice, but it’s vital to our health journey. Some people face many challenges, and big changes might not be possible. But focusing on joy and purpose can start with small things and build from there.
If you aren’t sure how to build more joy into your life, try these tips:
- Take a moment every day to dwell in gratitude.
- Do something you love daily.
- Get active for at least ten minutes.
- Volunteer or help others.
- Go outside often.
- Gather with friends who make you laugh.
Put Your Blood Pressure Puzzle Together
Many things can have a positive effect on your blood pressure. By starting with small, positive steps, you can build a healthier lifestyle focusing on finding joy and nourishing your body with good food, great sleep, and regular movement. As you take care of your health, you’ll find it easier to manage your stress in healthy ways. And chances are, you’ll see your blood pressure respond.