I am problem with hypertension . I know this problem 1.5 year before duering my medical for joining in a company.i m working in power plant where i working in shift duty. I was consult with a MD he was done all related check bt found nothing .the other problemb i am facing is digestion . My morning motion is not in a time. Please suggest ..what i do
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Hello, Here are 10 lifestyle changes you can make to lower your blood pressure and keep it down.
1. Lose extra pounds and watch your waistline-
Blood pressure often increases as weight increases.
Weight loss is one of the most effective lifestyle changes for controlling blood pressure. Losing just 10 pounds (4.5 kilograms) can help reduce your blood pressure.
2. Exercise regularly-
Regular physical activity — at least 30 minutes most days of the week — can lower your blood pressure . It's important to be consistent because if you stop exercising, your blood pressure can rise again.
The best types of exercise for lowering blood pressure include walking, jogging, cycling, swimming or dancing. Strength training also can help reduce blood pressure.
3. Eat a healthy diet-
Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure. Consider boosting potassium. Potassium can lessen the effects of sodium on blood pressure. The best source of potassium is food, such as fruits and vegetables.
4. Reduce sodium in your diet-
Even a small reduction in the sodium(common salt) in your diet can reduce blood pressure.Eat fewer processed foods. Don't add salt.
5. Limit the amount of alcohol you drink(if any habits). -
6. Quit smoking(if any habits).-
7. Cut back on caffeine
The role caffeine plays in blood pressure is still debated. Caffeine can raise blood pressure by as much as 10 mm Hg in people who rarely consume it, but there is little to no strong effect on blood pressure in habitual coffee drinkers.
8. Reduce your stress-
Chronic stress is an important contributor to high blood pressure. Occasional stress also can contribute to high blood pressure if you react to stress by eating unhealthy food, drinking alcohol or smoking.
Take some time to think about what causes you to feel stressed, such as work, family, finances or illness. Once you know what's causing your stress, consider how you can eliminate or reduce stress.
9. Monitor your blood pressure at home and see your doctor regularly-
Home monitoring can help you keep tabs on your blood pressure, make certain your lifestyle changes are working, and alert you and your doctor to potential health complications. Blood pressure monitors are available widely and without a prescription. Talk to your doctor about home monitoring before you get started.
10. Get support-
Supportive family and friends can help improve your health. They may encourage you to take care of yourself, drive you to the doctor's office or embark on an exercise program with you to keep your blood pressure low.
All these healthy habits can reduce your blood pressure and helps for better digestion.