Tackle High Blood Pressure: Daily Tips
Cheers to you if you have normal blood pressure because it's not so common anymore.
According to the CDC, one third of all Americans (that's roughly 68 million people) have blood pressure above normal (that's above 120/80). Having elevated blood pressure puts the body at higher risk for a stroke and heart attack among other conditions.
I know many people with high blood pressure (or hypertension) and I bet you do, too. There are several things that we may do on a daily basis that can raise or lower blood pressure. Yes, you can avoid or greatly decrease sodium intake, stop smoking and take blood pressure lowering medications as prescribed -- but perhaps what you didn't know is there is way more you can do or not do to improve your vascular health. Here are a few...
Lay Off the Painkillers If You Can - An analysis of many studies showed that taking different types of NSAIDS (anti-inflammatory medications) can increase already high blood pressure. The study showed taking Naproxen and Indomethacin could most significantly raise your blood pressure. Ibuprofen and Aspirin were shown to effect blood pressure the least. Consult with your doctor if you have questions about this because this could be raising your BP -- even just a smidgen.
Tone Down the Drinking - People who drink three or more alcoholic drinks daily are more likely to have higher blood pressure (and higher pressure with a higher number of daily drinks). Yes, there are benefits to drinking alcohol in moderation for some people, but don't get cavalier - drinking is a huge risk factor for heart attacks. Here's a great graphic reminding us what "one drink" really means.
Pay Attention to Snoring - Do you snore at night and wake up still feeling tired after a good night's sleep? If so, you may need to be evaluated for sleep apnea. Sleep apnea decreases the supply of oxygen to the body which forces the heart to work harder to pump blood and raising blood pressure. Taking care of this can also decrease your pressure!
Let Go Of Stress - Things happen every day that might "stress us out" -- it's all about how we react to the event that really matters in terms of our health. The body's stress reaction (release of the hormone cortisol) increases blood pressure. Chronically, stress can actually lead to heart disease and increased risk of stroke. Take time to breathe and get rid of that "stress reaction" before it becomes a habit. Deep breathing techniques and getting enough exercise are excellent ways to clear the residual stress effects from the body.
Try this: Every time you walk through a doorway during a day, take three deep breaths. Pay attention to how you feel -- if normally stressed at the end of the day, are you more relaxed?
Sources:
Pope JE, Anderson JJ, Felson DT. A meta-analysis of the effects of nonsteroidal anti-inflammatory drugs on blood pressure. Arch Intern Med 1993; 153:477)
Woolf KJ, Bisognano JD. Non-drug interventions for treatment of hypertension. Journal of Clinical Hypertension 2011; 13:11)
