4 simple ways to manage Hypertension
Hey,
It’s been a while since we spoke and I hope all’s well with you.
I’m starting this series of posts to highlight the importance of managing other major illnesses that seem to have fallen off the radar after the pandemic struck.
I’m not going to get too technical with describing the disease and the symptoms; you will probably find a thousand articles on the internet but I will highlight the important ones just so that you know what to look out for.
My posts will also include home remedies that you can cook up easily or do at home. I’ve made a note of these after speaking with my doctors, other people in the medical field, and knowledgeable lifestyle gurus who have cured people the natural way.
I will do my best to present all of this information in as light-hearted (not frivolous) a manner as I can and in byte-sized chunks that will be more like a quick 5 minute read. The last thing I’ll want is for your blood pressure to rise after reading one of my posts.
So let’s get started with Hypertension. I chose this because it’s quite common nowadays; the silent killer that kills more than 8 million people a year.
What makes hypertension dangerous is that it evolves over many years, often without any indication of symptoms. You probably won’t realize you have it until it literally knocks you over the head.
Like in my case, I was always stressed and anxious but I was diagnosed only years later when my wife forced me to go for a random checkup. My Blood pressure (BP) was at 160/110 and the doctor wasn’t amused. He put me on 2 molecules (two types of pills) and that was that.
I agree that sometimes there’s no good excuse for our blood pressure rising. Simply going through the day or just thinking of the work that needs to get done is enough to set our heart pumping. But being in that state continuously or for long periods of time is harmful. It can even lead to a stroke or sudden cardiac arrest.
Are there symptoms that you should watch out for?
Three of the most common ones are:
- Headaches
- Shortness of breath
- Dizziness
How frequently should you measure your blood pressure?
Doctors recommend that if your blood pressure is normal (120/80), get it checked at least every 2 years. I would recommend checking it every 6 months.
If you are borderline, i.e., systolic between 120–139 and diastolic between 80–89, the recommendation is to check it at least once a year. I would say do it every 3 months.
If you have been diagnosed with High BP (140x90 or higher), monitor your blood pressure twice a day for a week; once in the morning before you take your medication and once in the evening. After a week, you can measure it twice a month or do as your doctor says. I measure mine at least once a month.
How should you monitor?
Monitoring your pressure at home is a great idea and you can easily do this with a digital blood pressure monitor.
Is there an alternative to medication?
You bet there is. No good popping pills all your life if you can help it. Doing these four things will definitely help you reclaim your health the natural way.
1. Sleep well
6 to 7 hours is nice
2. Manage your stress
Yoga, deep breathing, and meditation. Try the “Wim Hof Breathing Method”. You might just unlock a life cheat code
3. Exercise regularly
Lift weights if you can or if weight lifting is not your thing, try swimming, cycling, hiking, or ten minutes of brisk walking three times a day
4. Get the right nutrition (Ref: An article from bpincontrol.in and validated by our doctors).
Here are 6 foods that can help lower your Blood Pressure.
a. Leafy Greens:
Leafy Greens are rich in potassium which helps get rid of the excess sodium in the kidneys
Examples of Leafy greens are:
Spinach
Lettuce
Kale
b. Beetroot:
High in nitric oxide which helps open your blood vessels thereby lowering your blood pressure. You can juice, cook, roast or bake them
c. Yogurt or Curd: An essential source of calcium and low in fat. You can add granola, almonds, and fruit if you like. Just make sure there’s no added sugar in the yogurt you buy
d. Bananas: An excellent source of potassium
e. Olive Oil and Garlic: The polyphenols in olive oil are protective antioxidants that improve the health of your blood vessels and are a source of healthy fat. Garlic boosts your nitric oxide levels which relaxes and opens your blood vessels thereby making it easier for your heart to pump blood through them. This helps lower your blood pressure
f. Berries: The flavonoids, especially in blueberries, help prevent blood pressure altogether. Just add blueberries, strawberries, or raspberries to your breakfast cereal or granola, or freeze them for a quick and healthy dessert
Note: Make sure you consult your doctor before stopping your meds.
Just to recap, we spoke about symptoms, frequency of measurement, how to monitor, and the 4 spoke strategy to reclaim your health naturally.
My future posts will cover myths surrounding illness, hacks, and practical tips that you could implement easily. I’ll try and avoid anything BS but if you notice something like that creeping into my copy just let me know.
Sound good? Stay tuned for my next post.
In the meantime, if you like this and want me to write more, please comment below or email me at rlemos@mindwizzards.com. Only if you like it, though. Or even if you don’t.
Have a great day and talk to you soon! Oh yeah, and try out the Wim Hof Method and let me know it works for you.
Sincerely,
Ryan Lemos
P.S.
I often forget what certain medical terms mean. If you are like me, this brief note might help.
- Systolic pressure: This is the first, or top, number. It indicates the pressure in your arteries when your heart beats and pumps out blood.
- Diastolic pressure: This is the second, or bottom, number. It’s the reading of the pressure in your arteries between beats of your heart.
- Primary Hypertension: This is what most people suffer from. It develops over time without a specific root cause.
- Secondary Hypertension: This often occurs quickly and is caused by several conditions that include:
- Kidney disease
- Obstructive Sleep Apnea
- Congenital heart defects
- Thyroid problems
- Alcohol abuse
- Side effects of medication
References: healthline.com, health.harvard.edu
