There are so many grave consequences of untreated or unchecked high blood pressure or hypertension. Stroke for one can put a person in a wheelchair for the remainder of his/her life and sometimes can alter a person's brain function such that speech is permanently disrupted. Kidney failure is another consequence which can require that a person be put on kidney dialysis for life. These are really grave that if you have a need to lower your blood pressure you must include the things listed below into your lifestyle.
Monitor Your Blood Pressure
You must monitor your blood pressure using a sphygmomanometer and know the different ranges in reading; keeping you on track to your pressure according to the levels listed below:
Normal reading - 120/80 and below
Pre-Hypertension reading - 120-139/80-89
First stage hypertension - 140-159/90-99
Second stage hypertension - 160/100 and above
Drink plenty of water
Yes, water is a way to cleanse and refresh every part of the body, even your blood vessels. Drink 8-10 glasses of water each day to flush out the excess salt and toxins that make their way into your blood stream. You can use water to replace some drinks containing caffeine that temporarily raise blood pressure.
Lose weight if you're overweight
Losing weight usually helps and regular exercise is a good way to lose weight. It also seems to lower hypertension by itself. Carrying around extra weight causes your heart to work harder all the time and this increases pressure on your blood vessels. Imagine having an extra 20 pounds on your body and try walking around the block carrying that weight. Soon your heart will begin to beat faster and harder, you'll become out of breath, and you'll feel very tired. Eventually, you'll get to the point where you can't wait to put that weight down. Imagine how hard it is for your body to carry around that extra weight all the time! Unfortunately, most of us are carrying around a lot more than just an extra 20 pounds (9 kg). By losing this extra weight, your heart won't have to beat as hard and you'll lower your blood pressure.
Exercise regularly
Walk every day for at least 30 minutes at a moderate speed of about 3.0 miles per hour. Study after study has demonstrated that the mere act of walking has a suppression effect on hypertension. Can't walk outside? Then buy used treadmills. You can be find inexpensive ones online for as little as $250. The advantage: walk even as it rains or snows outside. You can even walk in your pajamas without the neighbors seeing you! But do yourself a favor. Walk every day without fail. 30 minutes is all it takes, daily.
If you're otherwise healthy, play tennis or basketball two or three times a week. This will build up your cardiovascular health.
Eat a healthy diet that includes lots of fruits and vegetables and is low in fat
Taking fish oil tablets and eating broccoli sprouts regularly can reduce your blood pressure.
Try relaxation techniques or biofeedback
Try to combat the effects of stress by relaxation techniques or biofeedback. These things work best when used at least once a day. Many people have a temporary rise in blood pressure when they are under stress. If you are over weight or have a family history of hypertension, then stress raises it that much more. This is because your adrenal gland releases a stress hormones which tend to put your cardiovascular system to work.
Try taking a walk, meditating or listening to relaxing music to take the edge off a stressful day. Make time for decompressing each and every day. A hot bath for 15 minutes actually will suppress one's blood pressure for anywhere up to several hours. Taking a hot bath just prior to bedtime can help the body retain lower pressure for hours or even the entire night. Meditation distresses and lowers hypertension. Listening to or voicing rhythmic chants causes breathing tempo to stabilize, which in turn, can be beneficial.
Consequences of Untreated or Unchecked Hypertension
Take note that while all of these tips are effective in lowering your blood pressure without medications, sometimes they are not enough. If your readings stay at 140/90 or higher while using these tips, you should see your doctor. Consequences of untreated or unchecked hypertension include stroke which can put a person in a wheelchair for the remainder of his/her life. Stroke sometimes can alter a person's brain function enough such that speech is permanently disrupted. Kidney failure is another consequence which can require that a person be put on kidney dialysis for life.
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