{"id":1203,"date":"2017-11-14T06:24:06","date_gmt":"2017-11-14T06:24:06","guid":{"rendered":"http:\/\/simplyhealth.today\/?p=1203"},"modified":"2021-03-15T18:08:37","modified_gmt":"2021-03-15T18:08:37","slug":"10-natural-ways-maintain-normal-blood-pressure","status":"publish","type":"post","link":"https:\/\/simplyhealth.today\/10-natural-ways-maintain-normal-blood-pressure\/","title":{"rendered":"10 Natural Ways to Maintain Normal Blood Pressure"},"content":{"rendered":"

\"\"High blood pressure, also known as hypertension, means that the thickness and amount of blood in the circulatory system is too great for the heart to support. Here, the blood is too densely packed in order to flow freely and as a result, the heart must work much harder to deliver oxygen and nutrients to where they need to be in the body.<\/p>\n

Low blood pressure can be a bad thing too though. This is because it means that there isn\u2019t enough pressure for the heart to exert the necessary force and thereby drive blood around the body.<\/p>\n

Either way, these conditions can lead to headaches, to dizziness, to flushed skin and eventually to heart problems. That\u2019s why it is so important that you maintain your blood pressure levels at all times.<\/p>\n

If you have a problem with blood pressure, then it is highly important that you speak with your GP who will be able to advise you on the best plan going forward. However, there are also a number of lifestyle changes you can make in the meantime that will have a positive benefit. This post will example 10 natural ways to maintain normal blood pressure.<\/p>\n

1. Drink Plenty<\/h3>\n

Drinking lots of water is one of the best things you can do to maintain normal blood pressure. Did you know that over a third of the population is chronically dehydrated? This is partly because they aren\u2019t aware of just how important water is for maintain normal health.<\/p>\n

Drinking more will also help you to dilute your blood<\/a> so that it is less viscous and will be able to move more freely around the body. The blood is made up largely of water, so this should really clue you in as to just how important it is!<\/p>\n

\"\"2. Get More Sleep<\/h3>\n

Getting more sleep is another easy way you can improve your health drastically across several domains. If you don\u2019t sleep enough, then you will feel lethargic, tired and stressed. Get more and you\u2019ll find that you can enjoy a greater equilibrium throughout the day.<\/p>\n

There are many things that can impact on your sleep quality. One thing to consider is whether you may have apnea<\/a>: a condition that causes you to wake up frequently throughout the night and which can have devastating effects on your overall health.<\/p>\n

If you suspect at all that this may be the case, then you should visit a sleep clinic or consider getting a partner to observe you throughout the night.<\/p>\n

\"\"3. Use a Fitness Tracker<\/h3>\n

A fitness tracker is no magic cure for fixing your health and the same goes for your blood pressure. But while that\u2019s true, it\u2019s also true that it can be a very useful aid in improving various aspects and guiding a lot of decisions.<\/p>\n

Your fitness tracker can help to pinpoint whether your sleep quality is good for example. It can also encourage you to take more steps throughout the day. Use My Fitness Pal too and you can also monitor your intake of calories<\/a>, sugars and fats.<\/p>\n

\"\"4. Avoid Stress<\/h3>\n

Stress triggers what is known as the fight or flight response. This is a state that is intended to help us avoid danger and to come out on top in a confrontation. It does this in a number of ways, which include producing more adrenaline<\/a>, cortisol and dopamine to increase arousal. This elevates the heart rate and as the heart pumps harder, it increases pressure.<\/p>\n

What\u2019s more is that stress increases blood viscosity in an attempt to improve clotting in the case of an injury. These factors all elevate blood pressure and can be devastating if stress becomes chronic.<\/p>\n

\"\"5. Meditate<\/h3>\n

If stress causes high blood pressure, then it should come as no real surprise to learn that one of the best methods for lowering stress \u2013 meditation<\/a> \u2013 can help to combat it.<\/p>\n

When we meditate, we learn to take control of our physiology, to reduce our heart rate, to ruminating on uncomfortable thoughts etc.<\/p>\n

Meditation will lower your heart rate, it will slow your brainwaves and generally you will feel better than ever before. It\u2019s good for us in a whole bunch of different ways too.<\/p>\n

\"\"6. Eat More Fiber<\/h3>\n

In particular, you need to seek out the kind known as soluble fiber. This type of fiber enters the blood stream where it will travel through your circulatory system and act as a kind of broom, sweeping away fatty deposits and other elements that can build up to increase blood pressure.<\/p>\n

Fiber<\/a> in your diet is good for a whole host of other reasons too \u2013 it can improve your bowel movements and much more.<\/p>\n

\"\"7. Breath Properly<\/h3>\n

If you have ever attended a yoga class, then you may be familiar with \u2018belly breathing\u2019. Belly breathing basically means that you\u2019re going to be breathing more slowly and with your stomach first, rather than your chest.<\/p>\n

The correct breathing method involves relaxing the stomach<\/a> in order to allow the diaphragm to drop into the abdominal cavity. From there, you are to expand your lungs, now with more space to do so.<\/p>\n

Many of us breathe incorrectly, which is possibly due to the bad posture that results from years and years of sitting in an office. This means we breathe more shallowly and that in turn sends stress signals to the body and increases stress and blood pressure.<\/p>\n

\"\"8. Increase Your Resting Heart Rate<\/h3>\n

Improving your health and fitness in general is one of the best things you can do to improve your blood pressure. Focussing on steady state cardio<\/a> in particular is the best choice of all though. This means that you will be running, walking, cycling or swimming for extended periods of time.<\/p>\n

This causes the cardiovascular system to work for a consistent amount of time and that in turn causes the left ventricle to become larger.<\/p>\n

Eventually, the body becomes capable of delivering more blood around the body at a lower heart rate. This lowers blood pressure and stress!<\/p>\n

\"\"9. Consume Omega 3<\/h3>\n

Omega 3 fatty acid is found in tuna<\/a> and salmon among other sources. You should try to get more of this in your diet as it has numerous beneficial effects.<\/p>\n

The first is that omega 3 will be incorporated into the structure of your cells. This will improve your cell membrane permeability as well as making your blood vessels more flexible and less rigid. All this can help to reduce your high blood pressure, as can improving your Omega 3 to 6 ratio.<\/p>\n

Too much omega 6 compared to 3 is known to cause inflammation and that in turn is one of the most common causes of high blood pressure.<\/p>\n

\"\"10. Burn Belly Fat<\/h3>\n

Being overweight is bad for your blood pressure in general but there are few things worse than the visceral fat that sits around your belly and gives you a wider waist line.<\/p>\n

This fat is more dangerous than the subcutaneous fat beneath your skin<\/a> and is more likely to lead to high blood pressure and other health problems. It literally sits around your internal organs!<\/p>\n

We can\u2019t target fat loss though and so the best way to deal with this is to improve your diet and top generally exercise more.<\/p>\n\r\n

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