5 Ways to Lower Hypertension Without Medication
5 Ways to Lower Hypertension Without Medication, One of the most common health problems experienced by Indonesians is hypertension or high blood pressure.
In addition to being influenced by hereditary factors, hypertension can also occur due to poor lifestyle such as frequent stress or implementing an unhealthy diet. The problem is, lowering high blood pressure is not easy to do.
Some ways you can lower your blood pressure
Given that if not lowered hypertension can lead to deadly heart attacks and strokes, health experts advise us to take hypertensive lowering medications given by doctors regularly. It's just that, if we're not given medication by a doctor, we can make lifestyle changes to lower blood pressure.
Here are some ways we can lower blood pressure without having to take medication.
1. Routinely do a quick walk
Walking is among the most recommended exercises by health experts to maintain the condition of the body. Although it looks light to do, walking has been shown to have a positive impact on the health of the body, including for the heart and blood vessels.
For hypertension sufferers, they can also start a routine walk to lower blood pressure in their bodies. It's just that they are asked to do a quick walk to help the heart get oxygen much more effectively. This will certainly make this organ not work too hard for the sake of pumping blood throughout the body.
Health experts advise hypertension sufferers to walk at least 30 minutes each day. If you want to get greater benefits, distance or walking speed can be added more.
2. Routine breathing exercises
One of the most effective ways to lower blood pressure is to do breathing exercises such as yoga, taichi, qigong, and others. This breathing exercise can lower levels of stress hormones that can affect blood pressure.
Besides, routine breathing exercises are also proven to be good for the mental health of the body. Breathing exercises can be done twice a day, namely 5 minutes in the morning and 5 minutes at night. This exercise is usually accompanied by deep breath withdrawal while calming the mind.
3. Eat chocolate
One of the most delicious snacks and loved by anyone is quite powerful to overcome hypertension, you know. It's just that, chocolate that can provide these benefits is dark chocolate or dark chocolate. This is due to the presence of a high flavanol content in it.
This content can improve the condition of blood vessels so that it affects the decrease in blood pressure effectively. Based on a study, it is known that 18 percent of hypertension sufferers who regularly eat dark chocolate can experience a significant decrease in tension.
4. Move a lot while working
One of the main causes of the appearance of hypertension problems is lack of movement. Especially when we're working staring at the screen and sitting around for a long time.
For information, if we only work without moving much for 41 hours a week, then the risk of developing hypertension can increase by up to 15 percent. Try to always take the time to stretch, stand, walk, or at least enjoy the view outside the workplace.
If going to a different workplace floor, use stairs for a more active body while working.
5. Eating foods high in potassium
Foods high in potassium such as potatoes, bananas, and certain vegetables and fruits can help lower blood pressure effectively. This is due to the ability of potassium to lowering hypertension and its risk factors.
Well, that's just my explanation about 5 Ways to Lower Hypertension Without Medication which I can share hopefully can be useful and can add to your insight if there is a wrong word or there is something to be questioned can be directly asked in the comments field below thank you.