Self-Help for High Blood Pressure

There are diseases that can be proven to improve by consistently adapting lifestyle habits. Hypertension is one of them. As a so-called widespread disease, High pressure often a consequence of our living conditions. Obesity, unhealthy Nutrition and too little exercise are the main causes of high blood pressure. Added to this are age-related changes in the body and the occurrence of various diseases, particularly in older people.

Become a high-pressure expert

Those who take their high blood pressure into their own hands are therefore well advised. In addition to medical treatment, which uses medication to balance the high blood pressure, it is important that patients are as well informed as possible about the causes, side effects and treatment. Actively counteracting high blood pressure means critically questioning your own lifestyle and changing it to a healthy one. A special blood pressure consultation helps to find the right path for you. The prerequisite for this is regular measurement of your own blood pressure. A blood pressure monitor for home use can be prescribed for patients at risk. Daily and correct measurement (twice in the morning, twice in the evening. Let your doctor teach you how to use your device. general practice explain) and entering it in a blood pressure calendar helps to keep an eye on high blood pressure and minimize the risk. Anyone who lives with untreated high blood pressure for more than ten years risks serious diseases of the cardiovascular system, such as arteriosclerosis, Heart attack and Stroke.

Recognizing the causes of high blood pressure

But where does the high blood pressure come from in most cases, which impairs blood flow in the long term and leads to calcified arteries and cardiovascular diseases? The main causes are an unhealthy diet, which leads to obesity, lack of exercise and Stress – all symptoms of our affluent society. Only smoking is more dangerous for our health.

Steps for Healthy Blood Pressure

Step One: Recognizing that high blood pressure is present. Since this usually goes unnoticed for a long time, the patient needs to be very sensitive. If you belong to the risk group due to your lifestyle and physical condition, we recommend that you have your blood pressure checked regularly.

Step Two: Rethink your diet. The food should be as low in salt and as fresh as possible. A detailed Nutritional consultation Choosing the right foods and preparing them in a way that is healthy is the most important thing. A positive side effect: if you change your diet over the long term, the fat will melt away and you will reach a healthy weight. It is the weight that is more important than the belly fat. For men, a waist circumference of over 102 centimeters is considered to be significantly too large. For women, it is 88 centimeters.

Step Three: Sufficient exercise in everyday life. As a rule of thumb, 10.000 steps a day are recommended. That may seem like a lot at first, but it is manageable. A pedometer can be very helpful and motivating. To start gently, 3.000 steps a day are enough, and you can increase it gradually.

Step Four:  Avoid stress. Regular relaxation exercises such as mindfulness medication, laughter yoga and autogenic training are real blood pressure reducers. It doesn't matter whether you do the exercises in a community college course, in rehab, during health training or at home. What is important is to consistently slow down your daily routine.

Step Five: Under no circumstances should you stop taking medication or change the dosage without medical advice. Only a long-term reduction in high blood pressure will achieve the desired therapeutic goal.

In order to consistently counteract high blood pressure, all steps must be taken in conjunction. The patient and Doctor as a team. It is also advantageous to exchange ideas in a self-help group for hypertension patientsBecause some steps can be accomplished better together.