[Lifestyle] Some changes in lifestyle to lower hypertension

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1. Watch your waistline and drop the extra weight

Weight gain frequently causes an increase in blood pressure. In addition to raising blood pressure, being overweight can lead to sleep apnea, which disrupts breathing while you're asleep.One of the best way of life changes for controlling blood pressure is weight loss. Even a small weight loss can help lower blood pressure if you are obese or overweight.

2. Proper sleep

Getting less than six hours of sleep each night for a few weeks can result in poor sleep quality, which can lead to hypertension. Insomnia, restless legs syndrome, sleep apnea, and other conditions can all cause sleep disruption.If you frequently have trouble sleeping, let your healthcare provider know. Sleep quality can be increased by identifying and treating the cause.

3. Stress relief

If you choose to cope with it by smoking, drinking, or eating a lot of unhealthy foods, it might have an effect on your blood pressure. Find stress-relieving techniques like yoga, meditation, or deep breathing. Spend some time unwinding and engaging in activities you enjoy, such as gardening, music listening, or socialising with friends.

4. Regular exercise

To prevent blood pressure from increasing once more, it's crucial to continue exercising. Aim for at least 30 minutes of moderate physical activity each day as a general objective. Exercise can also prevent hypertension (high blood pressure) from developing in cases of elevated blood pressure. Regular exercise can help people with hypertension lower their blood pressure to a safe level.

5. Eat a balanced diet

Eating a lot of whole grains, fruits, vegetables, and low-fat dairy will help lower your blood pressure. Look for foods that are low in cholesterol and fat. The Dietary Approaches to Stop Hypertension (DASH) diet is the name of this strategy. Lean meats, poultry, fish, and nuts are all part of it. Additionally, it avoids sugary drinks, red meat, and sweets while being high in protein and fibre.

6. Stop smoking

It increases blood pressure and increases your risk of having a heart attack or stroke. The blood vessel linings are damaged when you smoke. They find it harder to unwind as a result. Additionally, smoking can reduce the effectiveness of some blood pressure medications you take.

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