high blood pressure

Learn how to reduce high blood pressure by using the power of your mind

If you suffer from high blood pressure (hypertension), or are at risk of developing it, you can take steps to improve the situation. Learning how to reduce high blood pressure involves making some lifestyle changes.

First, what is considered high blood pressure? A systolic pressure (the top number) of 140 or above, and/or a diastolic blood pressure (the lower number) of 90 or above indicates high blood pressure. If you are concerned about the potential side effects of most blood-pressure reducing medications, you can take the following steps to naturally lower blood pressure – and you may reduce or avoid the need for medication. However, please do not stop taking any medication or alter your dosage without consulting with your doctor!

1. Lose weight. Being at a healthy weight significantly decreases blood pressure and your chances of developing high blood pressure. Although you will want to lose weight all around, pay particular attention if you are carrying extra weight around your waist. Fat that is concentrated around the organs indicates potentially serious health problems, since the body will deposit fat around the organs to protect them from toxic substances. These can be due to factors such as a diet high in processed food and uncontrolled stress. In general, men with a waistline greater than 40 inches (102 cm) and women with a waistline greater than 35 inches (89 cm) are at risk for hypertension.

2. Manage stress. This is essential! Every stress causes a temporary increase in blood pressure. This is normal, and good! However, your brain can’t tell the difference between life-and-death stress (like jumping out of the way of a moving vehicle) and emotional stress due to work, finances, relationships or illness. Either way, the brain immediately signals the release of adrenaline and cortisol into the system to help you cope. One of the physiological responses to stress is increased blood pressure, so you can fight, or run away from the problem.

 

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You can’t run away from emotional stress; it can be unrelenting and chronic, meaning your blood pressure never has a chance to come down to normal levels and remains high.

Here are ways to manage stress:

  • Meditate. Just 15-30 minutes a day will lower blood pressure, teach you to control your thoughts so you can stop focusing so much on your problems, and gives the body a chance to come down from the “stress high.” Meditation, contemplation, prayer and other spiritual practices, have been proven to lower blood pressure!

  • Learn to imagine what might go right instead of what might go wrong. If you are stressed, you worry a lot. You can learn to stop worrying using the Silva Method self-reprogramming and visualization exercises; and instead turn your imagination into a tool for creating the life you desire.

  • Exercise. Even a relaxing walk in Nature will help take the focus away from things that stress you out.

  • Learn to self-soothe in difficult situations. Use the Silva Countdown method to calm yourself quickly anytime and prevent stress from building up.

  • Do something that soothes and engages you.

    Do something that soothes and engages you

    Choose your attitude. Does rush-hour have to stress you out, or can you choose to simply accept it? Do you have to panic about finances, or calmly figure out ways to do the best you can to manage? Every single response you have, to any situation, is a choice. You can choose to be calm and relaxed, or you can allow emotions to escalate and raise your blood pressure right along with them.

  • Yoga, tai chi and other forms of moving meditation combine exercise and meditation for powerful stress relief.

  • Avoid stimulants like caffeine, sugar, artificial sweeteners and other substances that stress your system like processed food. This will also help you drop a lot of weight, since some excess weight is due to your body’s attempts to protect the organs from toxic substances!

  • Do something that is soothing and engaging – a hobby that makes you feel good.

3. Exercise regularly, 30-60 minutes 4-5 days a week. If you “don’t have time to exercise” you will be better served to make the time – you are your greatest investment! You can always squeeze in a brisk 10-minute walk, even during the busiest workday. If you do three fast walks every day, you’re taking quite a few steps in the right direction! Consult with your doctor about creating an exercise program designed for your needs.

4. Eat a healthy diet. Change your eating habits slowly, or you probably won’t do it at all:

  • Start a food diary. Write down everything you eat and drink, for a week.

  • After you have done this for a week, identify one SMALL change you can make at each meal. For example, instead of a bagel with cream cheese for breakfast, make it a half a bagel with cream cheese, and add an apple. Instead of soup and sandwich at lunch, make it soup, half a sandwich and a piece of fruit. The key is, small changes that you will stick with.

  • Stay hydrated. Hunger and thirst feel the same, and we often believe we are hungry when in fact we are thirsty. Drink first, and then wait 15 minutes. Chances are you were just thirsty.

  • Substitute a fresh vegetable for one processed item at dinner.

  • Make a shopping list and stick to it, to avoid impulse purchases.

  • Meditation and visualization both lower blood pressure!

    Meditation and visualization both lower blood pressure

    Always remember, processed “convenience” food ALWAYS has a negative effect on your health.

  • Limit sodium. If you cut out most processed foods, you will go a long way in lowering your blood pressure. Even if you don’t add salt to foods, processed food is loaded with it so you’re getting more sodium than you think, if you eat these types of foods.

  • Limit alcohol use.

  • Be careful with caffeine, which temporarily raises your blood pressure.

  • Avoid tobacco use (an all-around bad idea anyway!)

If you incorporate these suggestions into your life, do so slowly and allow yourself time to create new lifestyle habits. Keep yourself motivated by visualizing the new, healthy, vibrant you.

You can use this article as inspiration about the power of visualization: http://www.silvamethodlife.com/better-visualization-with-the-silva-method/

 

Are you serious about personal development?  Click on the banner below to download the FREE Silva Starter Kit

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