Photo by: Mufid Majnum
Before we dive in, I want to acknowledge that this blog post offers a summary of the Mayo Clinic's '10 Ways to Control High Blood Pressure Without Medication.' I've used the help of AI to condense the key points for a quick read, and then I have injected my personal insights and real-life suggestions, so that you can apply the information to your everyday life right away. If you find a moment, I encourage you to explore the complete article on the mayo Clinic's website for a more in-depth understanding.
The Mayo Clinic article emphasizes the crucial role of lifestyle changes in managing high blood pressure and potentially avoiding the need for medication.
Here are 10 lifestyle modifications that could help lower your blood pressure naturally.
1/Weight Management
Losing weight, especially around the waistline, can significantly reduce blood pressure, with even small weight loss leading to positive effects.
According to the American Hospital Association, you can expect reductions in Systolic Blood Pressure and Diastolic Blood Pressure of ≈1 mm Hg for each kilogram of weight loss if you are overweight. One kilogram of weight loss is about 2 pounds. As you can see, it’s not like you necessarily need to drop 50 pounds to start seeing benefits. If you are overweight, losing 10 pounds could give you tangible results.
For the majority of my clients, losing 10 to 15 pounds doesn’t even require that we work on weight loss per se. Making subtle nutrition adjustments is often all it takes to get the scale moving in the right direction and maintain that initial weight loss in the long term. If you want to know how we do that, feel free to reach out.
2/ Regular Exercise
Engaging in at least 30 minutes of moderate physical activity daily, such as walking, jogging, or cycling, can lower blood pressure and prevent its increase. I know, you are super busy and it’s hard to find the time to go to the gym. The good news is, you don’t have to go to the gym! There are other ways to be active and it can become quite exciting when instead of signing up for something you dread, you start exploring mouvement that you will WANT to do and that will bring you joy. Yes, that is absolutely possible.
3/ Healthy Diet
Adopting a diet rich in whole grains, fruits, vegetables, low-fat dairy, and low in saturated fat and cholesterol can help lower blood pressure. And it will also help you lose weight and keep it off. Easier said than done? Yes, I agree, unless you proceed with method, at your own pace, and don’t try to fit in a mold that is not meant for your own lifestyle. If you are interested in taking a deep dive into your nutrition habits and creating of a customized wellness plan that is tailored to your needs and preferences, check out my Nutrition and Lifestyle Audit. Within 2 weeks, you will be able to establish a healthy plan that works for you and is sustainable without deprivation.
4/ Reducing Sodium Intake
Cutting down on salt (sodium) can have a positive impact on heart health. Reading food labels, avoiding processed foods, and using herbs or spices for flavor are good ways to reduce sodium consumption. For more specific strategies, check out my last blog post 'Salty Truth: do you really need to cut your salt?' and discover 10 tips to reduce your salt intake.
5/ Limiting Alcohol
Consuming alcohol in moderation - less than one drink a day for women, two drinks a day for men, and not every day - can help lower blood pressure, while excessive alcohol intake can have the opposite effect. Another recommendation that might seem like impossible to apply, right? Yet what I have noticed, over the past years, is that many of my clients can easily reduce their alcohol intake when we address deeper issues such as stress, loneliness, and lack of sleep.
What about you? How do you think you could easily skip the 5-pm glass of wine or the Happy Hour booze?
6/ Quitting Smoking
Smoking increases blood pressure, and quitting not only lowers blood pressure but also reduces the risk of heart disease and improves overall health. That’s not an easy one, I concede. And sometimes, not the first battle I would fight, actually. I have already seen several clients find it impossible to quit smoking when we first start working together, despite their motivation. But once they have changed the way they eat and have improved their fitness level, smoking is the next battle they feel strong enough to tackle. And they often succeed where they had failed so many times before.
7/ Quality Sleep
Getting sufficient, good-quality sleep is important for managing blood pressure. Establishing a consistent sleep schedule, creating a restful sleep environment, and avoiding stimulants before bedtime are recommended. I won’t expand too much here, but as you might know, I am extremely passionate about sleep. I have struggled with poor sleep and lack of rest for many many years before finally fixing my sleep once and for all a few years ago. And I love helping others do the same. If you want to know more about the importance of sleep on your health and how to get good sleep night after night, check out my book 'SLEEP IT OFF: A Revolutionary Guide to Losing Weight, Beating Diabetes, and Feeling your Best Through Optimal Rest'.
8/ Stress Reduction
Chronic emotional stress may contribute to high blood pressure. Managing stress through prioritization, problem-solving, avoiding stress triggers, and practicing relaxation techniques can be beneficial. Not to mention that when stress goes down, often your metabolism improves and you can burn off what you eat instead of packing on the pounds. By being more emotionally balanced, you will also have less chances to turn to snacks or alcohol as a coping mechanism, especially at night when fatigue keeps you from making healthy choices.
9/ Home Blood Pressure Monitoring
Regular monitoring at home can help track the effectiveness of medications and lifestyle changes. Home blood pressure monitors are available without a prescription, but it’s sometimes a little tricky to get accurate readings. Check out this article from Dr. Grace Downs to make sure you do everything right and get the most accurate readings possible.
10/ Social Support
Having supportive family and friends can positively influence health. Joining support groups can provide emotional and practical assistance in dealing with high blood pressure, and working with someone who truly cares and will provide support and guidance along the way will most likely make a huge difference. I would be delighted to be that person. If you feel ready to tackle your high blood pressure and make the changes that will be necessary for long-term success, feel free to request a complimentary discovery call and we can chat about the best ways you could reach your goals.
By incorporating these lifestyle changes, individuals may effectively control and reduce high blood pressure, potentially avoiding or reducing the need for medication. Regular check-ups and seeking support from healthcare providers, family, friends, or support groups are integral components of successful blood pressure management.
If you want to know more or have additional questions, I am here for you. You can contact me any time and I will be happy to try and help you get started if you haven’t yet, or help you get unstuck if you have been feeling discouraged.