6. Stay hydrated by drinking enough water daily.
Make water your primary beverage of choice, choosing from options like lemon water, cucumber-infused water, seltzer or soda water, herbal teas, and coconut water.
Start each day with at least one glass to support hydration. If increased water intake leads to frequent urination, adding a small pinch of unrefined sea salt may help maintain electrolyte balance.
Adequate hydration not only supports energy levels and cognitive function but has also been associated with improved blood pressure regulation. A study published in Frontiers in Public Health (2022) found that higher daily water intake was linked to better blood pressure control, particularly among individuals with hypertension.
Remember, unsweetened caffeine-free tea counts as water.
7. Get Enough Sleep
Consistently sleeping less than seven hours per night can contribute to high blood pressure. Sleep disorders like sleep apnea, insomnia, and restless leg syndrome can make the problem worse.
To improve sleep quality:
Stick to a regular bedtime.
Keep your bedroom cool, quiet, and dark.
Avoid caffeine, alcohol, and heavy meals before bed.
Limit naps to 30 minutes and take them earlier in the day.
If sleep problems persist, consult a healthcare professional to rule out underlying conditions.
8. Manage Stress Effectively
Long-term stress can contribute to high blood pressure. While the link between stress and hypertension is still being studied, managing stress is always beneficial.
Try these strategies:
📝 Prioritize important tasks and say no when necessary.
🌿Take time to relax with deep breathing, meditation, or hobbies.
🚶Engage in activities you enjoy, such as walking, swimming or singing.
💡Identify and avoid unnecessary stress triggers.
Practicing gratitude and maintaining a positive outlook can also help reduce stress levels.
9. Quit Smoking
Every cigarette raises blood pressure for several minutes after you finish smoking. Quitting smoking not only lowers blood pressure but also reduces the risk of heart disease, lung and other cancers and improves overall health.
Note also that second-hand smoke has been shown to be contribute to disease.
10. Limit Alcohol Consumption
Drinking alcohol in excessive amounts can elevate blood pressure. Limit intake to one drink per day for women and two for men. Going beyond this limit can raise blood pressure, increase your cancer risk and interfere with medications.
Even better, avoid alcohol entirely. Leave this indulgence for special occasions.
For reference, one standard drink equals:
🍺 12 ounces of beer
🍷 5 ounces of wine
🥃 1.5 ounces of 80-proof liquor
Please share this information.
I speak to this and more health topics in my book SIMPLE STEPS to WELLNESS: Your personal manual for improving your immunity.
In this book, I teach you all the steps you need to reclaim and improve your health.
It can be purchased here or at my office located at Level 2 Maritime Centre, Tenth Avenue, Barataria. You can message me at 868-705-6359 for more information.
Always remember your body can heal itself and wellness is available to you.
Share this post