High blood pressure is caused by numerous reasons, ranging from diet and stress to underlying medical complications and hereditary traits. Patients diagnosed with it are normally prescribed medicines for controlling it. However, these have adverse long-term health effects, hence should be consumed in very limited quantities. So the question inevitably arises; how should high blood pressure be controlled then? The answer lies in the Prophetic medicine for high blood pressure.
Controlling High Blood Pressure
Modern science has confirmed that taking care of one’s health is the reason for longevity and a superior quality of life. This means less reliance on medicine and more on adjusting lifestyle for achieving better health. The following are 10 scientifically proven Prophetic medicine for high blood pressure guidelines which can be adjusted into daily life.
Exercising is almost always recommended for people with high blood pressure. Sometimes a patient may suffer from medical complications, such as cardiovascular, which will cause adverse effects from exertion. Even in such cases, tai chi and such exercises are recommended which are suitable in such cases. A brisk 30-minute workout can reduce 5-8 mm Hg of blood pressure and even more, depending upon an exercise routine. Exercise also helps release hypertension, which is a major contributor to high blood pressure.
Jogging, cycling, swimming, and tai chi are excellent examples of exercises that reduce high blood pressure. High Intensity Interval Training (HIIT) involves short rounds of intense workouts followed by lighter ones for muscle recovery. Strength training involves lifting weights training muscle endurance. Combining both is very beneficial, as it catabolizes the body’s fat deposits, reduces cholesterol and trains the body to control its blood pressure. In the case of medical issues, always consult a doctor for devising a proper exercise regimen.
2. Improve your Diet
You are what you eat. The body relies on its nutrition to build itself, and diet plays a significant role in it. The leading cause of high blood pressure is improper, imbalanced diet. Consuming foods high in simple carbohydrates and fats ultimately leads to higher cholesterol, clogged arteries, and high blood pressure. Controlling the macronutrients of fats and carbs in diet can cause blood pressure to easily drop 11 mm Hg.
Managing a balanced diet is a lot easier than it sounds. The first step is to identify what you eat on a daily basis. Maintain a diary (digital or paper) which will contain logs of everything eaten. Calculate their calories and nutrients against the Recommended Daily Intake (RDI). This activity will identify the current diet. Your improved diet should consist of complex carbohydrates, ample proteins, and unsaturated fats. Consult a doctor to develop a balanced diet plan which will be suitable for reducing high blood pressure.
3. Reduce Unhealthy Weight
Blood pressure is directly linked to increased fat deposits in the body. Being overweight disrupts the normal breathing rhythm, which results in sleep apnea. This medical complication not only disturbs the sleep cycle but also causes increased blood pressure.
Any and every doctor will recommend shedding weight as the first and foremost way of lowering blood pressure. On average, you can reduce 1mm Hg of blood pressure for every kilogram loss of unhealthy weight. The fat around the waistline is especially dangerous since it exerts pressure on vital organs and causes blood pressure to be passively high. Men should keep their waistline well below 40 inches and the women should keep it way below 35 inches.
Prophetic medicine for high blood pressure in case of unhealthy weight is easy. It focuses on eating appropriately. There is a documented hadith from Ibn Majah which states that a human should consume 1/3rd food, 1/3rd water and leave 1/3rd of the stomach empty.
4. Limit Processed Foods in Diet
Processed foods are high in saturated fats and simple carbohydrates. They are used as flavor enhancers and preservation. Saturated fats increase cholesterol levels, narrow the arteries and increase body fat. Combined with salt, the long-term effects on health are devastating. Foods such as preserved meats, canned food, packaged chips, and salted snacks are all high in sodium, simple sugars and saturated fats. Cutting them down will significantly improve health and reduce blood pressure. Moreover, they are low in nutrition, otherwise, they would spoil easily.
5. Reduce Consumption of Refined Carbohydrates
Consumption of processed, simple carbohydrates is as much an issue as the other factors leading to high blood pressure. A study in 2010 revealed subjects with low-carb, low-fat, balanced diet were able to drop their blood pressure by as much as 5 mm Hg.
The reasons are relatively simple to understand. The body begins producing high amounts of insulin and leptin to cope with its consumption. This causes hyperinsulinemia, which raises blood pressure and damages arteries and veins. It is damaging for kidneys and cardiovascular functionality.
Too much simple carbs force a patient to develop insulin resistance. This causes the hormone’s receptors to become unresponsive and magnesium is flushed out of the body. Magnesium is used for relaxing the body and without it, the blood vessels are unable to relax during the diastolic time. high sugar intake also affects the Nitric Oxide (NO) in the body, which keeps the blood vessels elastic. In its absence, they become hard, which increases blood pressure.
Choose complex carbohydrates instead of simple sugars to avoid these problems. Food such as whole grains and vegetables are rich in them. They take time to be digested and are steadily absorbed by the intestines. As a result, they do not suddenly add excessive sugars into the bloodstream, which causes blood sugar levels to spike.
6. Cut Back on Sodium
Sodium chloride, commonly known as table salt, is the leading dietary cause for high blood pressure. Just cutting back on salt can reduce blood pressure by 5-6 mm Hg. The RDI for salt is 2300 mg. However, some people are more sensitive than the rest. This necessitates greater control over their sodium intake. Always read food labels to understand sodium in food. Reduce the consumption of processed food because they are high in salt, which is used as a preservative. Moreover, refrain from adding more salt to food.
7. Quit Smoking
Smoking is injurious to health and has no benefit at all. The tobacco leaves are high in carcinogenic compounds, which cause cancer. The nicotine and tar in them harden the arteries, which impacts their flexibility. Both are poisonous in nature and cause adverse health reactions in the body. Smoking is very dangerous to cardiovascular health. Hence, quitting the habit of smoking (if you are into it) should be the top priority for smokers.
8. Limiting Caffeine Intake
Caffeine acts as a stimulant and provides the body with an energy boost. It also increases the blood pressure by as much as 10 mm Hg. Sources of caffeine such as coffee, tea, and cocoa products should be consumed in limited quantities, especially for high blood pressure patients. These food sources are actually good for health and can help reduce blood pressure when consumed in limited quantities. However, abusing them leads towards unstable and often high blood pressure by as much as 5-10 mm Hg. Some patients are more sensitive to caffeine. The easiest way is to measure blood pressure 30 minutes after consuming it. Any irregularities will reveal the sensitivity to caffeine.
9. De-Stress Yourself
Stress prepares the body for a flight or fight by pumping epinephrine, which releases energy from muscles and increases blood pressure. Things such as stressful work routines, family problems, and negative mindset cause unnecessary stress. This causes the body to break down over time.
There are many ways to reduce stress in everyday lives. For example, a change in mindset can do wonders. Adjust your daily expectations to be realistic and learn to say no when asked to do something unrealistic. Focus on what you can change and achieve it instead of aiming too high. Learn to identify issues, situations, and other things that cause stress and adapt to avoid them. For example, if driving in late traffic causes stress, then reach your office early to leave well before traffic builds up. Engage yourself in healthy activities of interest, such as playing some sport, interacting with your social circle and relaxing in general.
10. Keep Your Blood Pressure Under Check
The foremost mistake made by patients is neglecting to measure their blood pressure regularly. Checking it helps understand if the lifestyle changes and medication are working or not. It also allows the identification of issues that are causing problems to health, which can be resolved later. Keeping your doctor well informed about your medical condition facilitates them to make better decisions regarding your health.