Do you know your numbers?
We know our Social Security numbers, our phone numbers, our credit card numbers, our bank account numbers and the number we weigh on the scales.
But do you know one of the most important numbers? Our blood pressure. Because high blood pressure is known as the “silent killer,” we must be proactive in keeping our numbers in check. We talked last week about the importance of keeping your blood pressure in normal ranges. High blood pressure can do so much damage to your body before you even know you have it.
What is great about being part of a team is that we are all in this together. None of us are immune to physical challenges or the stresses of life. But somehow knowing that there are others out there that struggle with the same issues makes us feel better about ourselves.
We will look at this as a team effort. I would love to hear from you as you begin your wellness journey, and you begin to see your numbers coming down.
Of course, you should check with your physician before beginning an exercise program or changing any of your nutritional habits. You may be advised by your physician to take medicine for your high blood pressure, and that is exactly what you should do.
But if you are not there yet, or even if you are, you can incorporate these top 10 natural ways to lower your numbers. These are the top 10 ways to lower your blood pressure without medication according to “A Fit and Well Way of Life” by Gwen Robbins, Debbie Powers and Sharon Burgess:
1. Maintain a healthy weight. Losing even 5-10 pounds can lower blood pressure.
2. Exercise regularly.
3. Do not smoke. Smoking promotes cardio-vascular disease.
4. Keep your sodium intake low – below 2,400 milligrams daily – about 1 teaspoon.
5. Avoid alcohol; If you drink, do so in moderation. Have no more than one drink daily if you are a woman and two if you are a man.
6. Eat a well-balanced diet rich in fruits, grains and vegetables. This helps to cut back on high-fat foods and high-calorie foods that can cause weight gain.
7. Increase your calcium intake. Calcium has been linked to reduction in blood pressure. Daily consumption of 800-1,500 milligrams is recommended. One glass of milk has approximately 300mg. Choose low-fat, calcium rich products.
8. Increase your intake of potassium. Studies are showing that potassium has blood pressure lowering effects – especially in people with mild hypertension. Check with your physician about how much you need. (Bananas are high in potassium.)
9. Increase fiber intake. Plant fiber has been observed to lower blood pressure.
10. Practice a stress management technique. Of course, exercise is a great way to manage your stress – even taking a brisk walk when you feel overwhelmed can help. Or choose other techniques that may work for you. Meditation, prayer and quiet time have proved to be successful also.
Harvard Medical School studies have confirmed the value of stress management in the reduction of high blood pressure.
The takeaway from this is that we all have stress in our life, but for your health’s sake, learn how to mange it to the best of your ability.
Do not wait until tomorrow start these lifestyle changes today. Let’s team up to keep our numbers in the normal range.
LINDA STOLLINGS is a personal fitness trainer and the owner of FitPrescriptions in Bristol, Tenn. E-mail her at info@fitprescriptions.com or visit www.fitprescriptions.com.
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