Cardiovascular diseases linked to high blood pressure are one of the most frequent causes of death in people over 50 years of age. This is because they have an unhealthy and very hectic life rhythm: overwork, alcohol consumption without moderation, poor diet, etc. Therefore, it is very important to change these habits to prevent complications due to a strong rise in blood pressure.
If your problem is that you lead a very hectic life, you should start by reducing stress and taking the time to relax. But when a rise in blood pressure is complicated and even causes a faint, it can be alarming. However, it is something that can be easily solved at home.
If the affected person has suffered a faint, the first thing is to lay the person on their back, lift their legs, undo the tight clothing to facilitate breathing and when regaining consciousness, give them sugar.
The second step is to prevent this problem from happening again. For this there are some tips to keep blood pressure at a normal level. These are the most important.
- Limit the consumption of salt.
The recommended amount of sodium is 2300 mg per day. But if you are older than 51 you should reduce it to 1500 mg. When you buy condiments or sauces in the supermarket, make sure they are low in sodium. If you’re going to spice up your meals opt for spices like turmeric, garlic and cayenne pepper.
- Forget about alcohol and cigarettes.
Although alcohol can lower your blood pressure, in large quantities it can cause the opposite effect. You can drink a small glass of wine and your pressure will drop from 2 to 4 mmHg. As for the cigarette, it is better to eradicate it from your life and stay away from smokers since it can increase your pressure to 10 mmHg.
- Do breathing
Breathing slowly and deeply helps the production of nitric oxide, which helps open blood vessels. Do it for 5 minutes each morning and accompany it with meditations.
- Reduce the number of hours you work.
If you have a very hectic and stressful job this could be harmful to your pressure. Try to work less than 40 hours a week and take some time to rest.
- Listen to relaxing music.
Spend half an hour listening to soft instrumental music like the oriental one. This can cause your systolic pressure to drop 3.2 points.
- Practice sports or exercise.
Walking or jogging for 1 hour a day can help keep your blood pressure moderate, in addition to lowering your body weight. You can also practice sports such as swimming, which favors the circulation of blood and therefore prevents pressure rises.
A strong rise in pressure can have serious complications such as heart attacks, stroke or damage to other organs. By following these guidelines, you can avoid major damages and improve your quality of life. It is very important that you take your blood pressure at least once a year if you are not hypertensive and at least once a week in case you are hypertensive to maintain control, that you take care of your diet thoroughly and that you avoid everything what can disturb your peace and keep calm. In this way, you can lead a normal life with this condition without risk.
