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7 secrets to reduce hypertension the natural way

In this post, we'll examine 7 secrets to reduce hypertension the natural way.

Millions of individuals worldwide suffer with hypertension, also known as high blood pressure. It significantly increases the chance of developing heart disease, stroke, and other serious health issues. There are various natural ways to manage high blood pressure, while medication is frequently prescribed to do so.

1.      Reduce insulin levels

Hypertension, a major risk factor for cardiovascular disorders, can be facilitated by persistently elevated insulin levels. The pancreas secretes the hormone insulin, which aids in controlling the body's blood sugar levels. The pancreas generates more insulin to make up for the body's loss of sensitivity to it, which results in persistently high blood levels of insulin.

Chronically high sugar level leads to an elevated insulin. When you have a chronically high insulin level, you just tend to hold more fluid, more water in your body, and that’s going to increase your intravascular volume, which in turn increase your blood pressure. It is therefore prudent to get the insulin leve as low as you can get.

Elevated insulin levels can make blood vessels tighten and lose their flexibility, which makes it difficult for blood to pass through them and raises blood pressure. Furthermore, insulin can cause the sympathetic nervous system to become active, which controls the body's fight-or-flight reaction. The sympathetic nervous system can raise heart rate and blood pressure, which can result in hypertension.

By enhancing blood vessel function and reducing sympathetic nervous system activity, lowering persistently high insulin levels can aid in the reduction of hypertension. This can be accomplished by making lifestyle changes like exercising, eating a nutritious diet, and losing weight. Exercise aids in boosting insulin sensitivity, which improves the body's ability to utilise insulin and lessens the need for high insulin levels. A balanced diet that is high in fibre and low in processed carbohydrates can also aid in lowering insulin levels. Ketogenic and mediterranean diets are good examples. On the other hand, losing weight can lower the chance of developing hypertension and greatly increase insulin sensitivity.

In conclusion, by enhancing blood vessel function and reducing sympathetic nervous system activity, lowering chronically high insulin levels can aid in the reduction of hypertension. improvements to one's way of life, including weight loss, exercise, and a nutritious diet can help to achieve this goal.

2.      Get rid of inflammation

Millions of individuals throughout the world struggle with hypertension, sometimes known as high blood pressure. It happens when the blood continuously presses too hard against the arterial walls, endangering the arteries and other internal organs. Inflammation is one of the many variables that might lead to the development of hypertension.

The body's natural response to injury or illness is inflammation, which is essential to the immune system's capacity to combat dangerous microorganisms. Yet, chronic inflammation has been linked to a number of illnesses, including hypertension. Therefore it is imperative to get rid of inflammation through a diet that removes the slow poisons of all the sugars and vegetable oils from the human diet.

The lining of blood vessels can get damaged by chronic inflammation, which can result in plaque formation and artery narrowing. This may increase the blood pressure and raise the possibility of developing hypertension. Furthermore, persistent inflammation might cause the renin-angiotensin-aldosterone system (RAAS), which controls blood pressure, to be activated. Blood pressure can rise and hypertension can occur as a result of the RAAS becoming activated.

Blood pressure can be lowered and the likelihood of developing hypertension is reduced when inflammation is reduced. A balanced diet, regular exercise, and the use of stress-reduction strategies are among lifestyle changes that can help one accomplish this. The body may fight inflammation with the use of a balanced diet that includes cereals, fresh fruit and vegetables, whole grains, and good fats.

Losing weight, protecting your heart, and reducing inflammation can all be achieved with regular exercise. In addition, deep breathing, yoga, and other stress-reduction methods can help lower blood pressure and inflammation. Hence, altering your lifestyle to lessen inflammation will assist to lower your blood pressure and the chance of developing hypertension.

3.      Increase magnesium intake

Magnesium is a necessary mineral that regulates blood pressure among other vital body processes. Research have demonstrated that elevating magnesium intake helps lower blood pressure, particularly in those who are magnesium deficient.

By relaxing the blood arteries, magnesium can help lower blood pressure. Magnesium aids in blood vessel dilation, reducing blood flow resistance and allowing for more free-flowing blood flow. This has the potential to reduce blood pressure in turn.

The sodium-potassium balance in the body is also regulated by magnesium. Blood arteries may narrow and blood pressure may rise when salt levels are high. By encouraging sodium excretion from the body and enhancing potassium uptake into cells, magnesium can help counterbalance the effects of sodium.

Magnesium may also assist in lowering inflammation, a risk factor for hypertension. It has been demonstrated to enhance endothelial function, or the blood vessels' capacity to dilate and constrict in response to variations in blood flow.

Leafy green vegetables, nuts and seeds, whole grains, and seafood are some foods high in magnesium. For those who cannot receive enough magnesium from their diet, taking magnesium supplements can be a useful strategy to enhance intake.

In general, increasing magnesium consumption may be a straightforward yet efficient method to lower blood pressure and support general cardiovascular health. Before beginning any new supplements, it's crucial to speak with a medical expert.

4.      Manage stress

Stress is a major contributor to hypertension, and managing stress can help reduce blood pressure levels. Besides exercising, quitting smoking and alcohol and getting enough sleep daily which also reduce the stress level, here are some ways to manage stress and reduce hypertension:

Exercise: Regular exercise is an effective way to manage stress and reduce hypertension. Exercise helps release endorphins, which are natural stress relievers that can improve mood and reduce stress levels. Exercise can also improve cardiovascular health, which can help reduce the risk of developing hypertension.

Mindfulness Meditation: Mindfulness meditation is a practice that involves focusing on the present moment and letting go of distractions and stressors. This practice can help reduce stress and lower blood pressure levels.

Breathing Methods: Breathing methods include diaphragmatic breathing, deep breathing, and progressive muscle relaxation can assist manage stress and lower blood pressure. These methods, which include calm, deep breathing, can lower blood pressure and help people feel less stressed.

Yoga: Yoga is a mind-body exercise consisting of physical poses, breathing exercises, and meditation. Yoga can aid with stress management and cardiovascular health, which can help with lowering blood pressure.

Cognitive behavioural therapy (CBT): CBT is a type of therapy that aims to alter unfavourable thought patterns and conduct that fuel stress. Individuals can recognise and manage stressors with the aid of this therapy, which lowers blood pressure.

Social Support: Family, friends, and the community's support can assist lower stress levels and enhance mental health. Having a support system can aid people in controlling their stress levels and lowering their blood pressure.

5.      Increase potassium intake

Millions of individuals worldwide suffer with hypertension, also known as high blood pressure. It happens when the blood's constant pressure against the artery walls is too great, which can harm the arteries and other body organs. A diet poor in potassium is one of many things that can lead to the development of hypertension.

A vital mineral that is required for maintaining blood pressure is potassium. In contrast to sodium, which can raise blood pressure, it functions. Because the body stores more salt when potassium levels are low, this can raise blood pressure.

By reducing sodium's impact on blood pressure, increasing potassium intake can aid in the reduction of hypertension. By relaxing blood vessel walls and reducing the effect of the sympathetic nervous system, which regulates the body's fight-or-flight response, potassium can lower blood pressure. Increased sympathetic nervous system activity might cause hypertension to start developing and raise blood pressure.

Many foods, such as fruits, vegetables, whole grains, and dairy products, contain potassium. Yogurt, bananas, avocados, spinach, and sweet potatoes are a few of the greatest foods to eat when looking for potassium. Raising your intake of foods high in potassium or using potassium supplements will help you consume more minerals and possibly lower your blood pressure.

It is crucial to keep in mind that increasing potassium intake should be done in conjunction with other lifestyle changes like a nutritious diet, frequent exercise, and stress management methods. The chance of acquiring other high blood pressure-related health issues can be decreased with the help of these lifestyle changes. Hypertension can also be reduced.

In conclusion, increasing potassium consumption can lower hypertension by balancing sodium's effects on blood pressure, relaxing blood vessel walls, and minimising sympathetic nervous system effects. It can be accomplished by altering one's diet or by taking potassium supplements, but these actions must be combined with other adjustments in behaviour.

6.      Stop alcohol consumption

7 secrets to reduce hypertension the natural way
Stop Alcohol Consumption

Alcohol use is one of many lifestyle choices that might affect hypertension. Reducing alcohol use can lower blood pressure in a number of ways, including:

Decreased blood pressure: Even in generally healthy people, drinking alcohol is known to raise blood pressure. This is so because alcohol interferes with the neurological mechanism that regulates the expansion and contraction of blood vessels. Blood arteries narrow as a result of alcohol use, raising blood pressure. People can potentially minimise their risk of developing major health problems by giving up alcohol by lowering their blood pressure.

Enhancing Cardiovascular Health: Heavy alcohol use can result in the formation of plaque in the arteries, which can make them less flexible and narrow. As a result, there is a higher chance of acquiring hypertension and other cardiovascular conditions. People can lower their risk of getting these illnesses and enhance their general cardiovascular health by quitting drinking.

Reducing the Risk of Stroke: Alcohol use is a major stroke risk factor. It makes it more likely that blood clots will develop in the brain, which can cause a stroke. People can reduce their risk of having a stroke, a serious health issue with potentially life-changing effects, by quitting drinking.

Drinking alcohol can make it harder to fall asleep and may even cause sleep disorders like sleep apnea. Being a risk factor for hypertension, poor sleep is also a concern. People can get better sleep and possibly lower their chance of developing high blood pressure by abstaining from alcohol.

A big risk factor for hypertension is stress, which alcohol usage can also contribute to. People can minimise their stress levels by cutting back on alcohol use, which may help lower blood pressure.

7.      Get enough sleep

Numerous studies have shown that getting enough sleep on a regular basis can help lower blood pressure levels. During sleep, the body goes through various physiological processes that help maintain and regulate blood pressure. These processes include:

Reducing Stress Hormones: Lack of sleep or poor sleep quality can lead to increased levels of stress hormones like cortisol and adrenaline in the body. These hormones can cause an increase in blood pressure levels. When you get enough sleep, the body produces less stress hormones, which helps reduce blood pressure levels.

Improving Blood Vessel Function: Adequate sleep can also help improve the function of blood vessels. During sleep, the body repairs and rejuvenates the cells in the blood vessels, which helps maintain their flexibility and elasticity. This, in turn, helps to lower blood pressure levels.

Nervous System Control: Blood pressure is significantly controlled by the neurological system. The parasympathetic nervous system becomes active during sleep, which helps to reduce blood pressure and slow down heart rate.

Lowering Inflammation: High blood pressure can also be caused by chronic inflammation. Sleep aids in reducing bodily inflammation, which can assist in lowering blood pressure.

In addition to supporting these physiological processes, obtaining adequate sleep can help people feel less stressed and more relax in general. Finding techniques to lessen stress can help regulate blood pressure levels because stress is a major cause of high blood pressure.

Depending on the individual, different amounts of sleep are needed, but for the most part, individuals need between 7-9 hours of sleep each night. It's crucial to develop excellent sleeping habits, such as going to bed and waking up at the same time each day, abstaining from caffeine and alcohol before bed, and creating a cosy sleeping environment.

7 secrets to reduce hypertension the natural way – conclusion

The 7 secrets to reduce hypertension the natural way is out. If you believe in it, start now by lowering your insulin levels, getting rid of inflammation in the body, increasing magnesium and potassium intake in your food, managing your stress levels,  stop consumption of alcohol if you drink and lastly ensure you get adequate sleep every night. It pays to give the right attention to the problem of hypertension as it may lead to several death threatening diseases.

Finally as an additional reading on Smoking, High Blood Pressure and Your Health, you may want to try this link https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/smoking-high-blood-pressure-and-your-health.

[ This article was inspired by talks by Dr Noordin Darus, Dr Azham Adam and Dr Ken Berry in YouTube ]

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