Have you noticed that as our years add up, so does our blood pressure? As we age, our metabolic rate slows causing us to add a few more pounds each year and our arteries lose some of their elasticity. Both contribute to our hypertension. It need not be like that. Maintaining a healthy and physically fit body can help to reduce our BP readings, which, in turn, reduces the risk of us developing serious health problems for which our condition is a risk factor.
Here are seven super suggestions for seniors to lower their high blood pressure naturally:
1. Get Out And Move:
Our weight has a direct correlation to the quality of our life. That is particularly important in our later years when it is difficult to shed those extra pounds. Regular cardiovascular exercise, such as brisk walking, cycling or swimming, has many benefits for seniors. It keeps limbs and joints supple; it strengthens our hearts and lungs; it helps us to lose weight and it lowers our high blood pressure. The best place to exercise is outdoors in the fresh air.
2. Eat Responsibly:
As we get older, it is more important than ever to ensure that we have a healthy nutritionally balanced diet. Following the principles of the Dietary Approaches to Stopping Hypertension diet (Dash diet) is a good way of making sure that what we eat helps to lower our high blood pressure.
Our “Western” diet, which is high in saturated fats, sodium, refined sugars and highly processed foods, makes our condition, and other conditions such as type 2 diabetes, worse.
3. Drink Alcohol In Moderation:
Drinking a small amount of alcohol protects us against heart disease and stroke. US guidelines recommend that men have no more than two alcoholic drinks per day while women should have no more than one alcoholic drink per day to help lower high blood pressure. However, these benefits are quickly lost of the recommended limits are exceeded and can contribute to our hypertension.
4. Stop Smoking:
Smoking tobacco products causes our bodies to release adrenaline, which causes our heart to beat faster and our arteries to constrict thereby raising our blood pressure. This effect may not be long lasting, but it happens with every cigarette we smoke. Furthermore, smoking causes a build-up of plaque in our arteries, which makes it harder for our heart to pump blood around our body, and that too increases our blood pressure.
5. Take a good quality vitamin and mineral supplement:
As seniors, we may have to augment our diet with a good quality vitamin and mineral supplement to ensure that we get all the nutrients we need. Herbs such as ginko biloba and garlic are often included in supplements designed for the older person.
Ginko biloba supports our vascular system by reducing plaque and improving peripheral blood supply.
As we get older, our bodies produce an angiotensin converting enzyme (ACE). This enzyme causes our arteries to constrict. Garlic contains a natural ACE inhibitor. This, combined with the high amounts of allicin found in garlic give it its ability to dilate arteries, thereby lowering our BP readings.
6. Drink plenty of water:
Our arteries and blood vessels have to be elastic to cope with the difference in pressure depending whether our heart is resting or pumping blood. About 6% of the fluid lost by our bodies is from within our cells. This is important for us as that fluid loss adversely affects the elasticity of our arteries and blood vessels, which causes our blood pressure to rise.
Drinking about two litres of water each day is the best way to keep our body properly hydrated and to maintain the elasticity of our arteries and blood vessels. Some doctors have suggested that certain types of hypertension are a symptom of our bodies being dehydrated.
7. Monitor Your Blood Pressure:
For seniors, BP readings of 140/90 are considered normal. However, we can expect our readings to fluctuate, which is why it is important to take readings at the same time each day under the same conditions. Many people find that taking measurements immediately upon rising in the morning, but before having any food or drink gives the most reliable results.
We are looking for trends in our results, so it is best to take measurements over a period of a week or two. This will help us identify a potential adverse change in our condition so that we can seek medical advice, or confirm that we have our condition under control.
[important][/important]If, like me, you have high blood pressure and you want to do something about it, The High Blood Pressure Remedy Report is the report you need to reduce your blood pressure naturally without using drugs.