Fortunately, you can lower high blood pressure with some simple lifestyle changes.
Here are eight steps to help you lower your blood pressure naturally in just a few minutes, according to medical news site The Health Site.
Breathing exercises
Five minutes of breathing exercises, done six days a week, improve blood pressure as much as walking 30 minutes a day or taking blood pressure medication.
This is a simple yet effective way to reduce stress and lower blood pressure.
Research published in the Journal of the American Heart Association found that five minutes of breathing exercises, done six days a week, improved blood pressure as much as walking for 30 minutes a day or taking blood pressure medication. Many people with high blood pressure have adopted breathing techniques as an alternative to medication.
4-7-8 breathing exercise. This is a quick and easy way to lower your blood pressure. Find a quiet place where you can rest comfortably. First, exhale deeply, then begin to inhale through your nose, counting from 1 to 4 as you inhale. Hold your breath, counting from 1 to 7. Exhale through your mouth, counting from 1 to 8. Repeat 3 to 4 times in a row, according to the Heart and Vascular Institute (USA).
30-second breathing exercise. According to the Japanese Society of Hypertension, taking six deep breaths for 30 seconds can significantly lower blood pressure.
Find a quiet place where you can relax comfortably. Set a timer for 30 seconds, close your eyes, and take 6 deep breaths. Slowly inhale through your nose and exhale through your mouth. Each breath should take about 5 seconds. Do this exercise at least once a day.
Warm bath
A sudden increase in blood pressure can be harmful to your heart. If you notice symptoms of this condition, take a warm bath immediately. This can help relax your muscles and blood vessels, which can lower your blood pressure.
Listen to soothing music
One way to control high blood pressure at home is to listen to soothing music. This can also help relax the mind and body, which can have a positive effect on blood pressure.
Go outside, walk
Fortunately, you can lower your blood pressure with some simple lifestyle changes.
When trying to control high blood pressure, it is important to avoid a sedentary lifestyle as much as possible. Some gentle, easy exercises can be performed to improve circulation and effectively lower blood pressure.
Snack on some healthy snacks
You can also try snacking on some healthy foods. Eating a snack that is high in potassium and low in sodium can help lower your blood pressure. Some good choices include bananas, avocados, and yogurt.
Drink plenty of water
Dehydration is one of the worst causes of high blood pressure.
Dehydration is one of the worst causes of high blood pressure, so it is important to stay hydrated. You can also drink coconut water or simply drink 8 glasses of water a day.
Avoid coffee and alcohol
People with high blood pressure should avoid alcohol and coffee. Both caffeine and alcohol can raise blood pressure, so it's best to avoid them if you're trying to lower your blood pressure.
Get enough sleep
Getting enough sleep is essential when trying to lower your blood pressure. When you don't get enough sleep, your body produces more of the stress hormone cortisol, which can raise your blood pressure. Aim for 7-8 hours of sleep each night.
However, make it a habit to always consult your doctor before implementing any new changes to your daily routine, according to The Health Site.
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