The first and most important step in managing blood pressure is to make healthy changes in diet and exercise habits. You have to put in a lot of effort and you will observe the good results in just a few days. You will observe that your blood pressure starts staying at an ideal level.
If you are not sure what kinds of changes are required in your body, you should consider talking to your doctor. Your doctor will give you the right suggestion and help in making healthy changes in your lifestyle.
Experts recommend that you should do regular exercise and wisely choose your food items to control your blood pressure. You should also take prescribed medicines along with these changes in your lifestyle.
People who are suffering from the problem of high blood pressure should stay in a cool area because high temperature can instantly raise their blood pressure level. Therefore, these people should do the extra care of themselves during the summer season.
If you will be successful in maintaining healthy blood pressure then it will automatically reduce the chances of heart failure and kidney problems. Here, in this article, we are going to discuss various points that will help you to manage your blood pressure during the summer season:
Whether you are suffering from a blood pressure problem or not, you should incorporate regular workouts in your life. Regular workout is powerful medicine and it can help in reducing various health problems. You should start with brisk walking for 30 to 45 minutes.
It will help in reducing your blood pressure to 10 points. You can also join swimming or dance classes to manage your blood pressure level. Along with this, you should also do resistance exercises like weight lifting.
While doing aerobic exercise, you should do hard work so that your body produces sweat. If you are doing it for the first time then start slowly and gradually increase the pace. Day after day, you should pace up your regular workout.
Start from 20 minutes and build it to 60 minutes workout regularly. You should consider talking to your physician and ask him to give specific advice that can fulfill your needs.
If you are doing strength training exercises, you should start with light weights and do various repetitions. Gradually, increase the weight and repetitions as well. Regular workout is good for arterial health and it also helps in building your muscle strength.
During summer, you should start doing a workout at your home. Maintain ideal workout ambiance by turning on ducted air conditioning Sydney at your home.
Maintain Ideal Weight
Obesity can adverse blood pressure problem. Therefore, you should maintain your ideal weight to manage your blood pressure level. If you are overweight, then control your diet and focus on the regular workout. You should cut down the consumption of calories and incorporate physical activities in your routine.
Consume Healthy Food
Healthy food can help you to stay fit and fine. Eating well will help you to stay away from various health problems. By adopting healthy eating habits, you can control your blood pressure. You should include whole-grain items, fruits, vegetables, omega-3 fatty acid-rich food items in your diet.
You should also avoid saturated and trans-fat to control your blood pressure. According to the studies, the DASH (Dietary Approaches to Stop Hypertension) diet can help in reducing the blood pressure level. DASH diet also helps in losing weight.
Limit Salt Consumption
If your blood pressure level rises and falls quickly then it indicates a sign of hypertension. According to the survey, most people who are suffering from high blood pressure are sensitive to sodium. Thus, by cutting salt consumption, you can manage your ideal blood pressure level.
According to the experts, the sodium intake should be between 2,000 to 2,500 mg daily. You should count the salt you consume in different food items. You should avoid eating processed food items because these are comprised of an excessive amount of salt.
Another important factor that needs to be considered for maintaining ideal blood pressure is sound sleep. According to the survey, people who face sleeping problems are at high risk of blood pressure problems.
Therefore, it is recommended that you should maintain good sleep hygiene. If you fail to embrace sound sleep during the summer season, you should turn on air conditioning in Sydney and maintain an ideal sleeping temperature.
Excessive alcohol consumption can instantly increase the blood pressure level of your body. The moderate consumption of alcohol does not increase the risk of high blood pressure. Instead, moderate consumption of alcohol helps in reducing the risk of cardiovascular diseases.
It is recommended that you should not take more than two drinks a day for men and one drink a day for women. If you drink more than a moderate amount then it will increase the risk of high blood pressure.