HEALTH
HOW TO LOWER HIGH BLOOD PRESSURE (HYPERTENSION)
Myth: “If you inherit hypertension, there’s nothing you can do about it.” Years ago, this dictum was taken as the truth by people. But times have changed, bringing in some more awareness around this condition. While it is nearly impossible to prevent inheriting hypertension, you can manage it and avert its health risks. But are medicines the only answer?
When discussing how to lower high blood pressure, we often debate whether we over-rely on medicines. But the truth is that hypertension can be a lifelong disease, and you may have to take daily doses of your medication for the rest of your life. It’s worth it to protect your heart. But while medicines are critical for keeping BP in check, they aren’t the only way to stay hypertension-risk-free. In fact, there is much you can do to lower high blood pressure. And a little dose of lifestyle changes might hold the key.
Though there isn’t a foolproof medication for complete high blood pressure treatment, this article explores methods and measures to reduce high blood pressure, offering insights from experts. But before we dive into the primary matter, let’s first take a quick glance at BP readings; the normal and the not-so-normal range.
UNDERSTANDING BLOOD PRESSURE READINGS
| Blood pressure category | Systolic mm Hg(upper number) | Diastolic mm Hg (lower number) |
| Normal | Less than 120 | Less than 80 |
| Elevated | 120 – 129 | Less than 80 |
| Hypertension stage I | 130 – 139 | 80 – 89 |
| Hypertension stage II | 140 or higher | 90 or higher |
| Hypertensive crisis(consult a doctor immediately) | Higher than 180 | Higher than 120 |
Note: If your BP is higher than 180/120 mm Hg and you are experiencing chest pain, shortness of breath, back pain, numbness/weakness, change in vision or difficulty speaking, do not wait to see if your pressure comes down on its own. Visit a doctor near you.
WAYS TO LOWER HIGH BLOOD PRESSURE
High BP is a cumulative result of factors including age, genetics, obesity, a high-salt diet, and lack of exercise. Thus, it makes sense that once you take control of these aspects of your life, you also take control of your BP. Let’s dig in deeper.
- Exercising daily
Physical activity is good for the heart. You can try aerobic and resistance exercises to reduce blood pressure significantly. As you regularly increase your breathing and heart rates, your heart gets stronger and pumps with less effort. This means your arteries experience lesser pressure, lowering your blood pressure as well. But you don’t have to go to the gym every day. Getting some physical activities into your life can be as simple as:
- Using the stairs
- Walking instead of driving
- Doing household chores
- Gardening and lifting pots
- Going for a bike ride
- Playing a team sport
- Losing weight
With more body weight, your blood pressure can rise. Losing 5 to 10 kgs is one way how you can lower high blood pressure levels if you’re overweight. Even a slight weight change can make a big difference in helping to prevent hypertension risks.
And losing weight is a double winner, as this way, you’ll lower your risk of other potential medical problems.
- Reducing refined carbs, sugar, and salt intake
It is commonly known that limiting salt-laden foods helps reduce high blood pressure levels. But, even limiting sugar has the same effects. In fact, sugar may increase your blood pressure more than salt. So cutting back on it means better results for you.
- Minimise stress in life
When you’re very stressed, your body produces a surge of hormones. These hormones temporarily increase your BP by causing your heart to beat faster and your blood vessels to narrow down.
However, there’s no proof that stress causes long-term high blood pressure. But finding ways to reduce stress is vital for your health and blood pressure.
- Practice mindfulness yoga
Yoga is a mind-body therapy based on movement, and it may provide a range of health benefits. And reducing BP levels is one of them for specific individuals. Results of small studies suggest that yoga may modestly lower high blood pressure.
- Get good sleep
The lesser you give yourself some sleep, the higher your blood pressure may go. Studies show that people who sleep six hours or less may have steeper increases in BP. If you already have high BP, not sleeping well may make readings worse.
It’s thought that sleep helps your body control hormones needed to regulate stress and metabolism.
FINAL TAKEAWAYS
An alarming number of people have high blood pressure. Known medically as hypertension, many people don’t even know they have it because high blood pressure has no symptoms or warning signs. Fortunately, it can be detected early if you keep checking your BP levels regularly. Once detected early, effective management is possible with lifestyle modifications and perhaps even without medication.
A slight change goes a long way. Inculcating a few healthy habits in your daily routine improves your health and keeps many lifestyle conditions away. Keep in touch with your doctor to check your BP, blood sugar, and cholesterol levels to stay on top of your health, and never be surprised by Hypertension. If you have already noticed your blood pressure levels rising, visit an expert as soon as possible to learn about what lifestyle changes will work in your case and make managing hypertension easier or avoid it altogether.
Do you need a coach to start your fitness journey? The answer depends on several variables like your purpose for training, goals, and current experience levels. In this article, you will find some common benefits of one-on-one coaching.
What You Get From One-on-one Coaching
When you choose for professional coaching, you will receive a customized workout plan to suit your body composition. Your coach will hold you accountable for reaching your fitness goals, which is essential if you have difficulty staying accountable. If you have health challenges, your coach will help you determine the most suitable fitness routine. They will show you the proper form and help you achieve progressive overload as you train.
Conclusion
There are many other benefits of investing in professional fitness coaching. Each time your coach shares information, it expands your knowledge base about fitness. Whether there are personal or professional reasons behind your desire to be fit, check out www.theloft-personaltraining.ch for more details.
Are you looking to cancel your Factor Meals subscription but don’t know where to start? Canceling a subscription can be a tedious task, but with our step-by-step guide, you can easily cancel your Factor Meals subscription hassle-free.
Introduction
Factor Meals is a meal delivery service that provides pre-made meals to customers across the United States. They offer a wide variety of meals that cater to different dietary needs, including gluten-free, low-carb, and vegetarian options. While Factor Meals provides a convenient service for those with busy lifestyles, some customers may want to cancel their subscription due to various reasons.
Reasons for Cancelling Factor Meals Subscription
There could be several reasons why you might want to cancel your Factor Meals subscription. Here are some of the common reasons:
- Dissatisfaction with the meal options
- Change in dietary requirements
- Financial constraints
- Travel plans or relocating
- Unsatisfactory customer service experience
Steps to Cancel Factor Meals Subscription
Canceling your Factor Meals subscription is a simple process that involves a few steps. Here is a step-by-step guide to help you cancel your subscription:
Step 1: Log in to Your Factor Meals Account
Visit the Factor Meals website and log in to your account using your registered email address and password.
Step 2: Navigate to Your Subscription Settings
Once you’re logged in, navigate to your account settings, and select the “Subscription” tab.
Step 3: Click on “Cancel Subscription”
Under the “Subscription” tab, you’ll see an option to “Cancel Subscription.” Click on this button to initiate the cancellation process.
Step 4: Provide the Reason for Cancellation
Factor Meals will ask you to provide the reason for canceling your subscription. You can choose from the options provided or provide your own reason in the text box provided.
Step 5: Confirm Cancellation
Once you’ve provided the reason for cancellation, Factor Meals will ask you to confirm your cancellation. Click on the “Confirm Cancellation” button to complete the process.
Cancelling Factor Meals Subscription Over the Phone
If you’re unable to cancel your subscription online or prefer to cancel over the phone, you can contact Factor Meals’ customer service team. Here’s how you can cancel your subscription over the phone:
- Call the Factor Meals customer service team at 888-573-5727
- Provide the customer service representative with your account information
- Request to cancel your subscription
- Provide the reason for cancellation if asked
- Confirm the cancellation
Factors to Consider Before Cancelling Factor Meals Subscription
Before canceling your Factor Meals subscription, there are a few factors to consider:
- Check if you’re still under contract: If you’re under a contract, canceling your subscription may result in a penalty or fee.
- Check if there’s a cancellation deadline: Some meal delivery services require you to cancel before a certain deadline to avoid being charged for the next delivery.
- Pause your subscription: If you’re canceling due to a temporary situation, such as travel plans, consider pausing your subscription instead of canceling it altogether.
Conclusion
Canceling your Factor Meals subscription is a straightforward process that can be done online or over the phone. Make sure to consider any penalties or deadlines before canceling, and remember that you can always pause your subscription if needed. We hope our step-by-step guide has been helpful in assisting you in canceling your Factor Meals subscription.
Mewing has become a popular trend in recent years for those looking to improve their facial appearance, especially their jawline. But what exactly is mewing, and does it really work? In this comprehensive guide, we will cover everything you need to know about mewing, including its benefits, potential risks, and what you can expect from mewing before and after.
What is Mewing?
Mewing is a technique that involves resting your tongue on the roof of your mouth, specifically the hard palate, while keeping your lips closed and teeth in contact. The goal is to encourage proper tongue posture, which can supposedly help reshape your face and improve your breathing.
The Benefits of Mewing
Proponents of mewing claim that it can help:
1. Improve Facial Appearance
Mewing supposedly helps to improve the alignment of your teeth and jaws, which can lead to a more symmetrical and defined facial structure.
2. Enhance Breathing
By positioning your tongue correctly, mewing can supposedly help to open up your airways and improve your breathing.
3. Reduce Snoring
Improved breathing can also reduce snoring, making it a potential solution for those suffering from sleep apnea.
4. Relieve Jaw Pain
Mewing can help to strengthen the muscles in your face and jaw, which may alleviate pain and discomfort.
Mewing Before and After: What to Expect
So, what can you expect from mewing before and after? While the results may vary depending on your age, genetics, and other factors, some people have reported noticeable changes in their facial appearance after practicing mewing consistently for several months.
1. Improved Jawline
One of the most noticeable changes that people report after mewing is a more defined and prominent jawline. This is because mewing can help to improve the alignment of your teeth and jaws, which can create a more symmetrical and attractive facial structure.
2. Straighter Teeth
Mewing can also help to straighten your teeth over time, as it encourages them to shift into a more natural and aligned position.
3. Reduced Snoring
If you suffer from snoring or sleep apnea, mewing may be able to help. By improving your breathing and opening up your airways, mewing can reduce snoring and improve the quality of your sleep.
4. Improved Posture
Mewing requires good posture, which can also improve your overall posture and spinal alignment.
How to Mew
Mewing may seem simple, but it can take some practice to get right. Here’s how to do it:
- Relax your tongue and rest it on the bottom of your mouth.
- Slowly lift the back of your tongue until it touches the roof of your mouth, specifically the hard palate.
- Keep your lips sealed and teeth in contact.
- Breathe through your nose.
It’s important to note that mewing should be practiced consistently over a long period of time in order to see results.
Potential Risks of Mewing
While mewing is generally considered safe, there are some potential risks to be aware of:
1. Overbite
Mewing can potentially worsen an overbite, which is when your upper teeth overlap your lower teeth.
2. TMJ Disorder
Some people may experience pain or discomfort in their temporomandibular joint (TMJ) from practicing mewing.
3. Incorrect Technique
Mewing requires proper technique to be effective, and incorrect technique can potentially cause more harm than good.
Conclusion
Mewing is a simple and potentially effective technique for improving your facial appearance, breathing, and overall alleviate jaw pain. While the benefits of mewing are promising, it’s important to note that results may vary and the technique requires consistent practice over a long period of time. Additionally, there are potential risks to be aware of, such as worsening an overbite or causing TMJ disorder. Overall, if done correctly and under the guidance of a healthcare professional, mewing may be a viable option for those looking to improve their facial appearance and overall health.
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