Controlling my high blood pressure
I wanted to do a very basic site about controlling blood pressure. Im not a doctor, so always check with your own doctor before taking any advice from anyone about something as serious as your health.
Ive had blood pressure problems from time to time, due to stress, lack of activity, diet, inherited blood pressure and heart issues, and the genetic disorder I have.
But Ive found that without any drugs at all, that diet and some very meager exercise every day can really have an affect on blood pressure and in my case very quickly, within just a few days I can see results.
One of the first things is sodium intake. If you have high blood pressure, after checking with your doctor the first thing to do is cut your salt intake to no more than 100% of RDA. Be sure to check with your doctor as your own individual situation may differ from mine, but generally when I cut the salt back I see significant blood pressure improvements in 3-5 days. The US RDA shows 2400 mg of sodium, while in the UK its 1600mg. I split the difference and go with staying under 2000mg, which is about ¾ of a TEASPOON of salt (not a tablespoon which is much larger). I cannot stress enough that sodium intake will very radically affect your blood pressure. Even a single meal with excessive salt can drive your blood pressure up 20 or more points and keep it high for a day or two. My blood pressure has been averaging about 125/85. For me thats really good because high blood pressure runs in my family. Last week I decided to have some Lo Mein for dinner with the wife (then I take it easy on anything else with sodium for a day or two). My blood pressure the next day was 145/95 or so most of the day and was elevated the day after as well. Its back down to normal again now, but only because I drastically reduced the sodium for those two days because of the high sodium dinner that night. If your doctor gives you the ok, cut the sodium intake to no more than 100% of RDA and preferably a bit lower.
You have to decide whats more important. All that tasty salt....or spending an extra decade or two with your family. Blood Pressure is deadly serious over time.
Also cut back on things like caffeine and try to control stress as best as you are able. The next thing is excercise. Im not even talking anything too rigorous at all but just a few minutes at intervals throughout the day if possible. If not make it ½ hour a day either in the morning or in the evening. For myself Ive tried both and gotten the same results both ways. Within just a few days my blood pressure AND my pulse rate seem to start stabilizing. If your like I am and have a lot of longer periods of little activity thru the day, and if you are able, try to commit to just getting up once every 60-90 minutes and maybe hop on an exercise bike for 5 minutes during these times of the day. Its a lot quicker than you think. Ive found myself forgetting to stop at 5 minutes because the time goes by so quickly.
A small exercise bike is perfect because the dont take up much room but they get your legs and body moving. You dont need to set the resistance on the bike very high at all. Certainly not so much that it wears you out, but just enough that you are able to feel the resistance. The key here is to get yourself MOVING for a few minutes a few times throughout the day. I personally peddle to the point just a bit past feeling my heart rate increase. Keep going for a minute or two then take a break.
Im not saying this is best for everyone, or even anyone at all, but it has been working wonders for me and my blood pressure problem, so maybe someone else will benefit from it.
Its not uncommon for blood pressure to vary 10-30 pts throughout the day. Dont panic when you see some variance in yours. If it gets into a dangerous range, possibly 180/110 or so, call your doctor. If you have symptoms such as dizziness, nosebleed, headache, etc, again get medical attention.
Be sure to get your blood pressure checked at least once a year if you havent had high BP and definitely more often if you have.