Developing high blood pressure has a lot to with how you live your life.
We are all busy and concentrating on our daily lives that we somehow manage to forget that we are creating habits that are is contributing to our high blood pressure.
It’s never too late to make a change!
By simply making better health choices you could dramatically lower your blood pressure and reduce your medication.
Or even stop using it altogether!
And as added bonus, you will get to live longer too!
Let’s us find out some simple ways on how you can change the day you die!
What you are going to learn today…
- Why it is never too late to make a better choice!
- 7 things you can do right now to lower your blood pressure
- Why you need to take action now!
Let’s get to it!
Why it is never too late to make a better choice!
If you have high blood pressure it is more than likely you have been prescribed medication to keep your high blood pressure under control.
Ok yes! They may be working, but there are also many side effects depending on which medication you’re taking.
Which is affecting your overall long term health!
You doctor may not have told you there are a lot of things we can do as individuals to help lower blood pressure. Without even taking a single pill!
In fact! We have so much healing power within us all; we could not stop it even if we wanted to!
Knowing this, high blood pressure tablets for me would be the very last resort.
Now! You may be thinking that it is too late for me to lower my blood pressure. The doctor said
“It’s the only choice you have left”
Quite frankly, that is not true!
Ok, you may not want to come off your medication all together, even though it is completely possible to do so.
But!, it’s never too late to make better lifestyle choices that can dramatically lower your blood pressure and change the day you die!
And over time you will be able to reduce the medication or come off it altogether!
As an added bonus, your overall health will have improved which could stop other health problems in the future.
So from this moment, take responsibility for your own health and wellbeing and start making some better choices!
In fact, really that is all it is…
- Choose to carry on taking the medication and suffer from all the side effects without taking any responsibility for your own health.
- Choose to gradually come off the medication by making healthier lifestyle choices, which not only lowers your blood pressure. But also gives you a better chance of living longer!
I don’t know about you, but this is a no brainer!!!
Ok, Mark, that’s fine!
But I don’t really know what I need to do to lower my blood pressure without relying on medication.
Well, you’re not alone!
A high percentage of us don’t really understand how are behaviours and actions are having a big part in creating high blood pressure and all the other health problems that will affect our lives.
So to point you in the right direction here are a list of behaviours and actions you may be doing without really know what damage it’s doing to your health.
7 things you can do right now to lower your blood pressure
Lifestyle plays a major role in lowering blood pressure, especially if you’re overweight.
High blood pressure and weight gain often go hand in hand, which can also increase the chance of other health problems, such as…
- Type 2 diabetes
- Heart disease
- Blood clots
- Breathing problems
But the good news is! Just by losing 10 pounds (4.5 kilogrammes) you can lower your blood pressure!
And if you maintain your weight, your blood pressure will stay down.
If you are not sure you are overweight, take a visit to the doctor.
2. Regular exercise…
In my opinion, exercise is an absolute must if we are serious about lowering our high blood pressure.
In fact, even if we do not have high blood pressure, 30 minutes of regular exercise will help prevent it!
It’s a win, win!
But, you have to be consistent!
If you stop exercising for long a periods your blood pressure may rise again.
The key to getting into the habit of regular exercise is…
If you enjoy it, it does not feel like exercise!
Here are a few examples that have been proven to lower blood pressure.
- Or even yoga
Do a bit of research, find an exercise you enjoy and keep at it!
You will be absolutely amazed at the results!
3. Healthy diet…
There is a lot of confusion around what is the most effective healthy diet to lower blood pressure.
But in fact! It’s really simple!
- Saturated fatty food
- Fizzy drinks
- Processed food/meat
- Too much alcohol
I think you get the picture! Not very healthy!
So! Instead of eating and drinking that stuff!
- Lean meat
- Whole grains
- Natural nuts
- Unprocessed fish
Now, this is real food that will not only lower your blood pressure. It will also make you feel healthier.
Louise L Hay summed it up in only a few words…
If it grows eat it!
If it doesn’t grow don’t eat it!
I told you it was simple!
It does not need any explaining.
4. Cut down on the alcohol…
Now I am not saying you have to give up alcohol altogether.
In fact, small amounts of alcohol can actually be good for you!
However, if you are having a drink every day, then you’re probably drinking too much.
And, can actually raise your blood pressure to dangerous levels!
To combat this…
Save drinking alcohol for the weekends or on special occasions.
Not only will this help lower your blood pressure, you will also find that you will look forward to it more which also adds to the enjoyment!
Try it, it really does work!
5. Quit smoking…
I’m sure you know that smoking is bad for you.
Not only for your high blood pressure for other major health problems.
You may not know that after each cigarette you smoke your blood pressure rises and then stays at the same level for many minutes.
However, if you choose to quit smoking your blood pressure will return to normal levels fairly quickly!
In fact, people of any age that stop smoking will not only be a lot healthier in general, they will actually change the day they die!
You may have tried to give up before or you are still struggling to give up smoking?
Try one of these options…
- Nicotine patches/tablets
- Support group
- Or even switch to E-cigarettes
The fact is, anyone who has quit smoking will tell you that, not only has their blood pressure gone down but they feel a lot fitter!
So if it works for them then it can work for you!
6. Reduce stress…
Chronic stress is a major contributor in developing high blood pressure and other chronic diseases
We are always on the go with our busy lives and more than likely do not even know we are even feeling stressed!
But, everybody reacts to stress in different ways, so it can be hard to nail down what you’re actually stressed about!
Our behaviours and action can give us clues…
- Eating too much
- Drinking too much alcohol
- Out of character mood swings
Also, we need to a step back and look at what our stress triggers are!
Basically, what is it that is that you are worried about the most?
It may be…
- Work problems
- Family issues
- Money problems
- Chronic illness
The good news is!
That once you know what the problems are you can manage your stress more effectively!
Here are some ways you can manage stress more effectively…
Don’t expect too much of yourself
Trying to please everyone and control every situation is impossible.
But there are small things that you can do to reduce stress.
You may be rushing around in the mornings to get ready for work?
Because in the back of your mind, if I don’t leave soon I am going to be stuck in traffic for hours!
Why not try getting up a bit earlier or have everything ready the night before.
This simple change will give more time in the mornings instead of rushing around and feeling stressed.
Also, throughout the day, if you feel that you don’t have the time to do a task, learn to say no!
We have all been there, we said yes to something and then realised we have no time to do it.
So, we try to fit it in or rush it! Mainly because we don’t want to let the person down!
But if you said no! Sorry! I have not got the time!
I am sure the person would be fine about it! And find someone else or just wait until you do have the time?
There are only 24 hours in the day, not 30!
Talk to them
This may also apply to family and friends or even the mortgage company!
If you talk to them about your problems in my experience it can be a massive relief. It’s better than burying our heads in the sand and hoping the problem will just go away.
In fact, just simply talking about our problems can be enough to reduce stress in our lives.
Now, you may have a boss that is always on your case?
He is always putting you down and you are just fed up with it!
It just seems to be you!
Why not try talking to him/her face to face.
Ok, it might be a bit scary. At least you will get an answer either way!
The thing is your boss might be having his own problems, and therefore might not even know that you’re feeling this way.
So a simple chat just might make your boss realise how he/she has been treating you!
Of course, you may get a negative reaction?
So you may want to start looking at other options! Like getting another job!
The thing is your health is more important!
Make time relax!
For me, as a hypnotherapist, taking the time to relax is one of the most important things you can do to reduce stress.
And one the best ways to relax is through your breathing.
You only need 15 to 20 minutes a day and a place where you will not be disturbed. The best times are either in the morning just as you wake up or just before you go to sleep.
Whatever you choose just make sure you don’t speed through it!
This is your time to relax and to enjoy the experience.
To start to relax,
Close your eyes and gently breathe in through your nose and slowly out through your mouth.
Try to get into a nice slow rhythm,
If any thoughts come up just let them go.
This may take a bit of getting used too, as your mind is always bringing up thoughts.
Keep going as long as you can, then come back to full awareness!
If you find it difficult to relax listen to relaxing sounds of nature or a relaxation mp3
Now, if you get into the habit of doing this every day you will be simply amazed at the results!
Just listen to this and find yourself totally relaxed in minutes
7. Get support
When everything is going at a fast pace and we feel that we have no time to stop for anything.
We often forget that we have people around us that love us very much.
So, simply reaching out and asking for help can have a massive effect on the way we deal with stress on a daily basis.
You may need help that your family and friends are not just qualified to deal with!
You may need to attend a support group with people that have had been in the same situation as you and come out the other side.
This support will give the confidence that everything is going to be ok!
If they can do it! So can I!
Or even reading a post like this can give you the motivation to take responsibility and take action to reduce stress in your life.
Basically! If you want to support it is there.
Just find the one that suits your needs, not somebody else!
But for you!
Why taking immediate action is the difference between success and failure.
Now, if you are reading this I am assuming that you are serious about lowering your blood pressure and dramatically increasing the chances of extending your life.
You may be thinking “yes I’m going to try this”
I will start tomorrow or after my holiday!
This will not work!
I will tell you why.
At this moment in time, you are feeling motivated and keen to start!
And that is fantastic!
I applaud you for that.
But if you put it off for too long your motivation will fade.
In fact, you will either keep on putting it off or you will give up completely!
And I do not want that to be you!
So, I urge you to make the choice to start right now at this very moment.
Not tomorrow! not next week!
All it takes is to take the first step on the stairway to success.
And I have absolute no doubt you will get there!
Ok that’s all for now
If there is anyone you know that could benefit from this article, please share or simply leave a comment below.
And of course, as always, if you have any questions please do contact me!