Did you know that about one in every three adults in the United States suffers from high blood pressure? And, over half of all people that suffer from this common health issue struggle to regulate their high blood pressure effectively. If you suffer from high blood pressure, finding ways to regulate it is a must for your overall health and well-being. High blood pressure can trigger a variety of serious problems including:
- An increased risk of heart attacks and strokes
- Kidney damage
- Vision problems
Thankfully, there are a variety of methods that you can use to get your high blood pressure under control. The first step towards treating this condition is to meet with your doctor to discuss your diagnosis and medical treatment options. In addition to the medical treatment plan your doctor prescribes, you can also make a few lifestyle changes to help regulate your blood pressure. Here are a few ideas:
Get more exercise
Adopting a consistent fitness routine can help to lower your blood pressure by strengthening your heart. Exercise requires you to regularly raise your heart rate, and over time, this boosts your heart’s stamina and makes it easier for blood to circulate throughout your body. Strengthening your heart can reduce the pressure placed on your arteries which results in lower blood pressure levels. A 2014 review on physical activity and hypertension prevention found a variety of exercises to be beneficial for lowering blood pressure including:
- High-intensity interval training
- Resistance training
- Walking 10,000 steps per day
Add a systemic enzyme supplement to your daily wellness routine
From healing excess scar tissue to reducing inflammation, systemic enzyme supplements can provide the body with a variety of wellness benefits–including blood pressure regulation. These supplements, especially those that contain serrapeptase as a key ingredient, work well for improving blood flow circulation. Systemic enzymes break down plaque and other debris that may be blocking the flow of blood. This makes circulation much easier on your body and takes some pressure off of the heart and arteries.
If you’re looking for an effective and affordable systemic enzyme supplement, learn more about World Nutrition’s Vitalyzm.
Focus on your sleep
Getting enough sleep is just as important for your overall health as staying active and eating healthy foods. Sleep gives your body a chance to rest and recharge so that it can continue to function properly. As you sleep, your heart rate slows down causing your blood pressure to decrease naturally. Studies have shown that those who fail to get the recommended seven to nine hours of sleep per night may increase their risk of developing hypertension.
Switch up your diet
Many health and wellness experts suggest eating a more clean diet as a way to improve a variety of conditions. If you struggle with high blood pressure, it’s a good idea to reduce your intake of processed foods–especially if they contain high levels of salt, sugar, or refined carbohydrates. It’s best to stick to healthy whole foods that can help lower your blood pressure including:
- Leafy greens
- Nuts & seeds
- Fatty fish
- Dark chocolate
Reduce your stress levels
Excess stress is one of the most overlooked risk factors for high blood pressure. It’s important to find coping strategies for stress to keep your blood pressure levels healthy. You can take advantage of exercise as a way to reduce your stress and reap the blood pressure regulation benefits mentioned earlier. Or you can give meditation or yoga a try. Each of these methods has been shown to reduce stress which can, in turn, lower your blood pressure.
Whether you have high blood pressure or you want to reduce your risk of developing hypertension in the future, any of the tips mentioned above can offer benefits to your overall health. Be sure to visit your doctor to monitor your blood pressure levels and discuss how these lifestyle changes can benefit your treatment plan.
Diaz KM, Shimbo D. Physical Activity and the Prevention of Hypertension. Current Hypertension Reports. 2013;15(6):659-668. doi:10.1007/s11906-013-0386-8.
High Blood Pressure Fact Sheet | Data & Statistics | DHDSP | CDC. Centers for Disease Control and Prevention. https://www.cdc.gov/dhdsp/data_statistics/fact_sheets/fs_bloodpressure.htm. Published June 16, 2016.
Medic G, Wille M, Hemels M. Short- and long-term health consequences of sleep disruption. Nature and Science of Sleep. 2017;Volume 9:151-161. doi:10.2147/nss.s134864.