Discover the 6 secret lifestyle changes that can lower your blood pressure naturally!
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Disclaimer: The information provided in this article is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified healthcare providers with any questions you may have regarding a medical condition or before making any changes to your health regimen.
As we age, managing our health becomes a top priority, and blood pressure is a key player in the game of well-being.
High blood pressure, or hypertension, is often referred to as the “silent killer” because it typically has no symptoms but can lead to serious health issues, including heart disease and stroke.
While medication is a common recourse, many of us are keen on exploring natural ways to keep those numbers in check.
Let's dive into six secret lifestyle changes that can naturally lower your blood pressure, inspired by the story of David Hampshere, who successfully managed his hypertension without medication.
Weight loss is a powerful tool in lowering blood pressure.
As Hampshere's experience illustrates, losing weight can have a dramatic effect on your numbers. For every 20 pounds you lose, you can drop your systolic blood pressure by an average of 5 to 20 mm Hg.
The heart doesn't have to work as hard to pump blood when there's less body mass to supply, easing the pressure on artery walls.
By David’s next exam, his doctor agreed that medicine wasn’t needed anymore–as he lost the extra weight, causing his blood pressure to normalize.
Regular physical activity — at least 150 minutes a week, or about 30 minutes most days of the week — can also lower your blood pressure by about 5 to 8 mm Hg.
It's important to be consistent because if you stop exercising, your blood pressure can rise again.
Whether it's walking, cycling, swimming, or playing a sport like pickleball, find an activity you enjoy and make it part of your routine.
But aside from these tips, there are very specific actions that Hampshere followed to successfully achieve his healthier lifestyle now.
1. Training your breathing
According to a 2022 study from the University of Colorado in Boulder, high-intensity breathing with the use of a device that resists when you inhale causes lower blood pressure readings over time.
Daniel Craighead, the assistant research professor in the university’s laboratory, remarks that they “found that 30 resisted inhales per day, five to seven days a week for six weeks, lowered systolic blood pressure by 9 mm Hg and diastolic blood pressure by 4 mm Hg.”
Its effect can be likened to the feeling after aerobic exercises such as walking or running, but breath training must be coupled with other workouts for stronger health benefits.
“If that’s maintained over the long term, that’s enough to decrease the risk for cardiovascular disease by 25 percent,” Craighead adds.
2. Walk 8,200 steps per day
Many have heard of walking 10,000 steps per day to achieve good health, but research says that 8,200 might be the ideal number.
This step count not only helped lower blood pressure rates, but it also helped keep the participants’ weight under control.
3. Eat a heart-healthy diet
A diet rich in whole grains, fruits, vegetables, and low-fat dairy products can lower your blood pressure by up to 11 mm Hg. This eating plan is known as the Dietary Approaches to Stop Hypertension (DASH) diet.
4. Manage stress through Tai Chi
Chronic stress may contribute to high blood pressure. Techniques such as deep breathing, meditation, yoga, or tai chi can help manage stress.
Since these involve slow, flowing motions and deep breathing, it can help with improving hypertension. Those who consistently did tai chi for three months were shown to decrease their blood pressure.
Even setting aside time to do other aerobic activities you enjoy can be beneficial!
5. Stretch!
Researchers found that even simple stretching exercises helped lower blood pressure readings.
According to Philip Chilibeck, professor of kinesiology at the University of Saskatchewan, “Stretching seems to literally stretch a person’s blood vessels, which reduces arterial stiffness, lowering blood pressure.”
So, gently stretching the big muscles in the lower body for at least 30 seconds–then taking breaks in between–would help with blood pressure and joint flexibility.
6. Add wall sits to your workout
Wall sits are actually effective in lowering blood pressure, as per the British Journal of Sports Medicine.
Holding your body in one position, like a wall sit or a plank, are said to be doubly effective in lowering blood pressure than simply doing activities like running or biking.
As you get used to the exercise, experts say that you should try to hold your position for longer than 20 to 30 seconds. However, don’t forget to pace yourself depending on what your body tells you!
What are your thoughts on these techniques recommended by David Hampshere and other experts? Do you already have an effective exercise routine in the works? What’s your favorite tip? Let’s make our hearts healthier together and share our thoughts in the comments below!
As we age, managing our health becomes a top priority, and blood pressure is a key player in the game of well-being.
High blood pressure, or hypertension, is often referred to as the “silent killer” because it typically has no symptoms but can lead to serious health issues, including heart disease and stroke.
While medication is a common recourse, many of us are keen on exploring natural ways to keep those numbers in check.
Let's dive into six secret lifestyle changes that can naturally lower your blood pressure, inspired by the story of David Hampshere, who successfully managed his hypertension without medication.
Weight loss is a powerful tool in lowering blood pressure.
As Hampshere's experience illustrates, losing weight can have a dramatic effect on your numbers. For every 20 pounds you lose, you can drop your systolic blood pressure by an average of 5 to 20 mm Hg.
The heart doesn't have to work as hard to pump blood when there's less body mass to supply, easing the pressure on artery walls.
By David’s next exam, his doctor agreed that medicine wasn’t needed anymore–as he lost the extra weight, causing his blood pressure to normalize.
David Hampshere managed to significantly lower his blood pressure and cease medication after losing weight and maintaining an active lifestyle, including playing pickleball. Image source: Pexels
Regular physical activity — at least 150 minutes a week, or about 30 minutes most days of the week — can also lower your blood pressure by about 5 to 8 mm Hg.
It's important to be consistent because if you stop exercising, your blood pressure can rise again.
Whether it's walking, cycling, swimming, or playing a sport like pickleball, find an activity you enjoy and make it part of your routine.
But aside from these tips, there are very specific actions that Hampshere followed to successfully achieve his healthier lifestyle now.
1. Training your breathing
According to a 2022 study from the University of Colorado in Boulder, high-intensity breathing with the use of a device that resists when you inhale causes lower blood pressure readings over time.
Daniel Craighead, the assistant research professor in the university’s laboratory, remarks that they “found that 30 resisted inhales per day, five to seven days a week for six weeks, lowered systolic blood pressure by 9 mm Hg and diastolic blood pressure by 4 mm Hg.”
Its effect can be likened to the feeling after aerobic exercises such as walking or running, but breath training must be coupled with other workouts for stronger health benefits.
“If that’s maintained over the long term, that’s enough to decrease the risk for cardiovascular disease by 25 percent,” Craighead adds.
2. Walk 8,200 steps per day
Many have heard of walking 10,000 steps per day to achieve good health, but research says that 8,200 might be the ideal number.
This step count not only helped lower blood pressure rates, but it also helped keep the participants’ weight under control.
3. Eat a heart-healthy diet
A diet rich in whole grains, fruits, vegetables, and low-fat dairy products can lower your blood pressure by up to 11 mm Hg. This eating plan is known as the Dietary Approaches to Stop Hypertension (DASH) diet.
It's not just about what you eat, but also how much; watching portion sizes and reducing sodium intake can further improve blood pressure levels. Source: AARP.
4. Manage stress through Tai Chi
Chronic stress may contribute to high blood pressure. Techniques such as deep breathing, meditation, yoga, or tai chi can help manage stress.
Since these involve slow, flowing motions and deep breathing, it can help with improving hypertension. Those who consistently did tai chi for three months were shown to decrease their blood pressure.
Even setting aside time to do other aerobic activities you enjoy can be beneficial!
5. Stretch!
Researchers found that even simple stretching exercises helped lower blood pressure readings.
According to Philip Chilibeck, professor of kinesiology at the University of Saskatchewan, “Stretching seems to literally stretch a person’s blood vessels, which reduces arterial stiffness, lowering blood pressure.”
So, gently stretching the big muscles in the lower body for at least 30 seconds–then taking breaks in between–would help with blood pressure and joint flexibility.
6. Add wall sits to your workout
Wall sits are actually effective in lowering blood pressure, as per the British Journal of Sports Medicine.
Holding your body in one position, like a wall sit or a plank, are said to be doubly effective in lowering blood pressure than simply doing activities like running or biking.
As you get used to the exercise, experts say that you should try to hold your position for longer than 20 to 30 seconds. However, don’t forget to pace yourself depending on what your body tells you!
What are your thoughts on these techniques recommended by David Hampshere and other experts? Do you already have an effective exercise routine in the works? What’s your favorite tip? Let’s make our hearts healthier together and share our thoughts in the comments below!
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