How can I lower my high blood pressure?
More and more people, including young people, suffer from the disease high blood pressure, also called hypertension. As a rule, this refers to arterial hypertension and unfortunately one could almost say that it is a widespread disease. In the meantime 1/3 of the people in Germany are concerned and it becomes annually ever more. Even though men are affected somewhat more often than women, it still almost balances out.
How does high blood pressure develop and what are the types?
Our entire body is interconnected by a closed vascular system consisting of veins (leading to the heart) and arteries (leading away from the heart).
The heart is the center and the organ that pumps our blood through the vascular system. Whenever our heart beats, blood is pumped through our circulatory system, thereby creating a certain pressure on our vessels = blood pressure. This is important, because only in this way can the blood supply our organs and also the tissues with oxygen and the necessary nutrients that we need to live.
When our heart starts pumping, it contracts and the intracardiac pressure and thus the blood pressure increase and pass this on to the arteries for a short time. This is also called systolic blood pressure and this is the first and higher value in a blood pressure measurement. The second value is called diastolic blood pressure and occurs when the heart relaxes again after contracting.
If the pressure in the arteries exceeds a certain standard value during a measurement, this is referred to as high blood pressure. Depending on how high the two values are, blood pressure / high blood pressure can be divided into different "risk classes".
High blood pressure values:
- Optimal blood pressure to still elevated normal blood pressure: 120-139 / 80-89 mmHg
- Slightly elevated blood pressure (hypertension) grade 1: 140-159 / 90-99 mmHg
- Moderate-severe hypertension (hypertension) grade 2: 160-179 / 100-109 mmHg.
- Severe high blood pressure (hypertension) Grade 3: >180 / >110 mmHg or higher.
Generally, hypertension is divided into 2 types: secondary hypertension and essential hypertension. Secondary hypertension is rather rare and does not occur so often, because it is caused by certain diseases such as hormonal disorders or kidney disease.
The situation is different for essential hypertension, which is the most common and, in addition to hereditary factors, is mainly triggered and determined by external influences and risk factors.
What are all the causes of elevated blood pressure and why can it be so dangerous?
As mentioned above, the most common form of hypertension is essential hypertension.
A major role in how high blood pressure can occur is played by factors such as obesity, an unhealthy diet high in fat/salt, lack of exercise, increased nicotine and alcohol consumption, stress, but age can also be such a factor.
The insidious thing about this disease, however, is that it can go undetected for a long time and is also often ignored.
Because you don't necessarily always have to feel something lasting immediately or the symptoms can also disappear quickly for a short time.
However, this will not work in the long run. The opposite is rather the case!
If our arteries are clogged or blocked, the blood in our body can no longer flow properly and our heart has to pump much more to transport the blood and thus the vital nutrients = high blood pressure results.
This is not only a high additional workload that our heart has to bear, but due to the blockage of the vessels, they lose elasticity and can become permanently constricted, which in turn means that our organs are not supplied properly and can become diseased. Especially for organs like the heart, the kidneys and also the brain, it can thus bring lasting damage with it and it can come up to a heart attack or stroke.
Recognize high blood pressure symptoms quickly and act
The symptoms of hypertension are quite obvious and usually several occur at the same time:
- Headache (especially after getting up)
- Shortness of breath
- red face and water retention
If you notice these symptoms, you should see a doctor quite quickly and have this examined. You do not have to be afraid of this, usually only your blood pressure will be measured and if there is a suspicion, you will get a 24-hour blood pressure monitor to evaluate it then.
What helps against high blood pressure and what can be done against it sustainably?
If you want to prevent high blood pressure or even if you are already directly affected, you do not always have to assume the worst scenario, because high blood pressure is one of the diseases that can be treated very well today and for which you can even actively do something against it. Before one reaches now immediately, if this is the case, to medicines, one should sound out first all other options. Because one does not get around a multiplicity of these "changes" even by the use of medicines.
Lower high blood pressure naturally:
First of all, you should focus on the 4 most important basic factors and consider them as a basis.
- More exercise and sports. Don't worry, no one expects you to become a top athlete overnight. Here, light walking, jogging or, to start with, going for a walk 5 times a week for about 30 minutes can already be very effective.
- Reduce weight and eat healthier. A healthy diet rich in fiber and low in salt is not only good for high blood pressure, but also makes it easier for you to lose weight when combined with exercise. Make sure that you reduce especially carbohydrates and bad fats (keyword: Mediterranean cuisine) and you should also reduce your alcohol consumption to a minimum.
- Less stress! The statement "this and that brings me to 180" comes in this case not by chance. Try to become more balanced and avoid stress! Stress is poison for you, always remember: "it brings as well as so nothing to get upset, you harm with it only yourself and nobody else". It is your body and not the body of others! However, if you are more the person who finds it difficult to relax, you can seek professional help as with all other points. Just breathing exercises or a meditation can work wonders.
But certain nutritional supplements can also support you in your endeavor and stand by your side.
Vitamin C is not only one of the best known vitamins and absolutely essential for the immune system, but it is also involved in the synthesis of collagen and elastin - which, among other things, are responsible for the stability of the vascular wall and ensure that they remain elastic and flexible.
L-arginine and / or citrulline. These two amino acids are responsible for the formation of nitric oxide, which in turn ensures that the vessels dilate. The more dilated the vessel, the lower the blood pressure.
Omega 3 fatty acids can have a blood pressure lowering effect by dilating the vessels and can have a positive effect on cholesterol levels.
Here it should be noted that omega from a fish source should be preferred such as fish oil capsules, because they are in DHE / EPA and can be used directly by the body.
Other omega 3 sources such as linseed oil etc. are in the ALA form and must first be converted by the body.
Vitamin D3 is probably one of the most "spectacular" vitamins. There are studies that suggest that it may have an effect on the regulation of blood pressure and is beneficial in inflammation in the body.