HOW DO I LOWER MY BLOOD PRESSURE?

 WHAT IS BLOOD PRESSURE?

Blood pressure is the pressure of circulating blood against the walls of blood vessels.

Blood pressure is taken by using two measurements:

• Systolic: measured when the heart beats when blood pressure is at its highest.

• Diastolic: measured between heartbeats, when blood pressure is at its lowest.

             Source: Google.com 

Causes of Blood Pressure:

There are a lot of factors that cause blood pressure. Common factors that can lead to high blood pressure include:

1. A diet high in salt, fat, and/or cholesterol.

1. Chronic conditions such as kidney and hormone problems, diabetes, and high cholesterol.

1. Family history, especially if your parents or other close relatives have high blood pressure.

Measuring Of Blood Pressure:

To measure blood pressure, the cuff is placed around the bare and stretched out upper arm, and inflated until no blood can flow through the brachial artery. Then the air is slowly let out of the cuff. This is done by using a stethoscope.

High Blood Pressure :

High blood pressure, also called hypertension, is blood pressure that is higher than the normal blood pressure of the body. Your blood pressure changes throughout the day based on your activities. Having blood pressure measures consistently above normal may result in a diagnosis of high blood pressure.

Low Blood Pressure :

Low blood pressure occurs when blood pressure is much lower than the normal blood pressure of your body.  This means the heart, brain, and other parts of the body do not get enough blood. Normal blood pressure is mostly between 90/60 mmHg and 120/80 mmHg. It is also known as hypotension.

                            Source: Google.com 

This statistic shows hypertension and high blood pressure in the U.S. in selected periods between 1988 and 2016. In the period 2017 to 2018, some 46.6 per cent of all persons 20 years of age and over had hypertension.

How To Lower  Blood  Pressure:

1. Increase in Activity  and  Exercise:

To lower your blood pressure one of the most important things is to increase your activity and your daily exercise. Increasing your activity level can be as simple as:

• walk instead of driving
• doing household chores
• ride bikes 
• join a sport team
• gardening
• using stairs instead of the elevator

Just do it regularly and work up to at least half an hour per day of moderate activity.

Some examples of aerobic exercise you may try to lower blood pressure include walking, jogging, cycling, swimming or dancing. You can also try high-intensity interval training, which involves alternating short bursts of intense activity with subsequent recovery periods of lighter activity.

2. Try meditation or yoga:

You should try yoga or meditation to lower your blood pressure rate. By doing yoga regularly you can feel better in your health. Yoga, which commonly involves breathing control, posture, and meditation techniques, can also be effective in reducing stress and blood pressure.

3. Lose you’re overweight :

If you’re overweight, losing even 5 to 10 pounds can reduce your blood pressure. Plus, you’ll lower your risk for other medical problems.

• Uttanasana (Standing forward bend pose) Viparita Karani (Legs-up-the-wall pose) 
• Adho mukha svanasana (Downward-facing dog pose)
• Pashchimottanasana (Seated Forward Bend Pose) 
• Setu Bandhasana (Bridge pose)

4. Try to eat more Potassium and less Sodium:

Increasing your potassium intake and cutting back on salt can also lower your blood pressure. It is easy to eat more potassium — so many foods are naturally high in potassium.

 Here are a few:

• Low-fat dairy foods, such as curd,  fish and milk
• fruits, such as apricots, oranges and banana 
• vegetables, such as potatoes, tomatoes and sweet potatoes

By having this diet, you will feel better in your health. You will also feel fresh. 

5.Stop smoking:

Stop smoking is good for your health. Smoking doesn't cause an immediate but temporary increase in your blood pressure and an increase in your heart rate. The chemicals in tobacco can affect your blood vessels even if you’re around second-hand smoke.

6.Reduce  Excess Stress:

By reducing stress is another way to low your blood pressure. 

There are lots of different ways to successfully relieve stress, so find what works for you.

• take a deep breath
• take a walk
• read a book
• watch a comedy.

7. Get Good and Restful Sleep:

Your blood pressure typically dips down when you’re sleeping. If you don’t sleep well, it can affect your blood pressure. So, try to sleep well and on time. People who experience sleep deprivation especially those who are middle-aged, have an increased risk of high blood pressure.

CONCLUSION: 

We should take care of our self. We should follow a strict diet and should sleep on time. Everyone has different blood pressure.  Some people have naturally low blood pressure. However, for most adults, a systolic blood pressure of under 90, or diastolic blood pressure of under 60, is low blood pressure.

   

  

                    Source: unsplash.com