We live such fast-paced lives, and some of our modern-day conveniences are taking a toll on our health. Many of our lifestyle choices have a cumulative effect on our wellness.
Whether you are looking for high blood pressure prevention or looking for ways to lower your high blood pressure naturally, you will need to make some changes to your routines. Here are some daily tips to keep your blood pressure in balance all day long.
Why High Blood Pressure is a Problem
The number one cause of death worldwide is cardiovascular disease. One of the most common reasons someone develops a heart condition is due to high blood pressure.
Unfortunately, many people don't make the changes to their lifestyle that are necessary until they have a cardiac episode. In many cases, these changes might be too late.
Long-term high blood pressure can damage your arteries, force strain on the heart, and cause a stroke. So, here are some ways to change your routine to lower your blood pressure naturally.
Morning Routines for High Blood Pressure
Starting the day off right is essential for monitoring your blood pressure. Whenever you wake up anxious or stressed, it sets the tone for the rest of your day. Here are some tips for getting things off on the right foot!
Wake Up At The Same Time Everyday
The body is intricately designed to follow a 24-hour cycle. This autonomous process is known as our circadian rhythm. Our cells need this window to accomplish all the necessary functions that make us productive and healthy human beings.
Like many within the workforce, our cells work efficiently with a set schedule. Research on the circadian rhythm suggests that waking up, eating, and going to bed at the same time can help keep processes running smoothly.
Waking up at the same time every day helps sync up your circadian rhythm. That way, your cells aren't under stress. In turn, you are less likely to experience pressure that causes high blood pressure.
A Healthy Breakfast
Sure, breakfast is the most important meal of the day. That doesn't mean you need to have a buffet. Remember, the purpose of food is to create energy. You just woke up from sleeping and probably had some coffee.
Whether you like to admit it or not, you have the brainpower to crush your day already. There's no need to bog down your body or jack up your cholesterol with sugary muffins, highly-processed sausage links, and bagels topped with layers of cream cheese.
Start your day off with foods that have adequate protein to provide your cells with strength. Also, dietary fiber helps balance out potential blood pressure influencers, such as high cholesterol or extra pounds. Lastly, get plenty of micronutrients that help provide your cells with the power necessary to do their thing.
Some of the best breakfasts for people with hypertension include:
- Yogurt Parfait with Steel-Cut Oats
- Smoked Salmon and Egg White Omelette
- Trail Mix and Granola
- Berry Bowl
- Banana-Cinnamon-Honey Smoothie
Try to go light with the meal with plenty of colors on the plate to get a wide variety of antioxidants. Antioxidants help heal oxidative stress caused by high blood pressure.
Also, drink plenty of water to help aid with digesting these foods. That way, you absorb their nutrients quicker and are less likely to reach for an unhealthy snack before lunch.
Use this time to take your supplements. Unless otherwise noted, many supplements are best taken with a meal. The body starts digesting all the food and is ready to break down the supplements, as well.
When it comes to managing your blood pressure, one of the best supplements is Nutretics’ Krill Oil. This all-natural supplement is fortified with Antarctic krill oil that’s teeming with omega-3 fatty acids.
Omega-3s are excellent brain boosters to power your mind through the workday. However, they also offset damage caused by too many omega-6 fatty acids in the system.
Over two-thirds of the population have too many omega-6s due to a diet rich in saturated fats. Between Nutretics’ Krill Oil and these breakfast suggestions, you can set your body up for success...and low blood pressure!
Schedule Your Day
According to the Mayo Clinic, the way we react to stress plays a large role in our blood pressure. When enduring stress, it causes our bodies to produce the hormone cortisol. As stress becomes chronic, so does cortisol production.
Many studies have pointed out that too much cortisol can cause issues with both diastolic and systolic blood pressures. When it comes to managing daily stress, there is no currency more valuable than our time.
Time dictates where we put our energy and emotion. When we're in a time crunch, it causes more pressure on us, which spikes our blood pressure. One of the most significant reasons for poor time management is a lack of budgeting.
You can easily sidestep stress by knowing what to anticipate ahead of time. Schedule out your day, making sure to fill in any essential deadlines or meetings. Then fill in other time blocks with other pressing tasks.
Next, take a step back. See where you have openings in your schedule. Even if it's just ten minutes, pencil in self-care opportunities. Make sure you a couple of those breaks include some sort of exercise, reading, meditation, or other tasks that nourish the body and mind. This time isn't intended to catch up on your DVR!
Afternoon Routines for High Blood Pressure
The afternoon means we are knee-deep in our day. That's when stress is at an all-time high. Chances are, so is your blood pressure. Here are some tips to help lower your blood pressure naturally during the workday.
Diffuse Essential Oils
Aromatherapy is more than just a marketing term slapped on bubble baths. There is a true science behind it, and it might have some benefits for your blood pressure.
Aromatic molecules, known as terpenes, stimulate hairs in our nose that influence our olfactory system. The olfactory system gives direct access to the brain. Therefore, the compounds within essential oils can cause quick reactions.
Think about when you're stressed. You take a deep breath. Essential oils promote that relaxing deep breath. However, they also provide terpenes that help curb cortisol production.
Some of the best essential oils for stress include:
- Roman Chamomile
- Sweet Orange
One of the most effective preventative measures is to get an essential oil diffuser. Simply fill the diffuser with water and add a few drops of your favorite scents. Let the diffuser run while you're working.
If you feel stress rising, take a moment to think about what you're smelling. Within moments, your disposition will change, and your blood pressure will follow suit.
No Midday Coffee
Many of us are guilty of turning to a midday pick-me-up. That's fine. Just don't let it be caffeine!
Research shows that most people feel the effects of coffee for the first hour of consumption. Then, it starts to metabolize. To us, we believe the effects are wearing off. In reality, they're just not as intense as they used to be.
The average half-life of caffeine is five hours. So, while we might not feel caffeine's effects after hour five, there are still five more hours where this stimulant is circulating our system.
Unknowingly, many of us will grab a second or third cup of joe. Then, we're up all night with twitching legs and restless thoughts!
Many times, we associate being tired with needing more coffee. However, grogginess is also a sign of dehydration.
Sure, coffee is made of water. However, it's also a diuretic. So, we urinate a lot of that water out. Instead, drink the real deal.
If you're not a fan of water, there are a few things you can do. Try infusing your water with fruits. These will add antioxidants and electrolytes to your water that give you energy and help fight oxidative stress.
Otherwise, opt for a midday cold-pressed juice or organic smoothie. Essentially, you want water and nutrients instead of caffeine.
Vitamins and minerals provide shorter bursts of energy necessary to get you through the workday. Whereas caffeine keeps you wound up all night. Inevitably, too much caffeine can lead to high blood pressure.
If you do go for another cup of coffee, think about what you’re putting in the cup. All the added sugars and cream are just causing higher blood pressure. Try going for black or mix in natural sweeteners like cinnamon or honey.
Daily workloads can be a major burden and add to your stress and high blood pressure. With the defined schedule you made in the morning, you'll be able to organize your work priorities more efficiently. With this task list, you are more likely to get your itinerary done with time to spare! Use that time wisely and take a break.
According to Inc, the ideal work schedule would be 52 minutes of productivity, followed by a 17-minute break. During this time, stay away from devices. They keep us sedentary, and we've been sitting all day!
Instead, get up and move around. Get the blood flowing so that you can help regulate the blood pressure naturally.
Also, try to go outside. The sun is our most significant source of Vitamin D. While science is still trying to figure out the exact connection, many studies link low Vitamin D levels to an increased risk of hypertension.
Early morning and midday, you will be at your peak energy levels and brainpower. Take advantage of this positivity by doing some good for your body. Exercise!
You should schedule at least thirty minutes of exercise every day. During these hours, you should do cardiovascular work to help break up blockages in the arteries that are causing high blood pressure.
Cardio work doesn't necessarily mean running. You can also take a self-defense class, dance around the house, or follow a stepping workout on YouTube.
Strength training can also be an excellent way to lower your blood pressure. With cardio, you lose fat that can cause obesity and blood pressure problems.
Incorporating weights and resistance training can help you convert that fat to muscle and tighten up any loose skin. Sculpting your body can improve your confidence, which boosts your mood. Naturally, these positive vibes will lower your blood pressure.
Nighttime Routines for High Blood Pressure
Just because you're home or no longer working doesn't mean that your blood pressure is in the clear. Many of us bring the stress home with us. For those of us who work at home, we just bring that stress into the next room. Plus, there are the daily pressures of being a parent, spouse, and friend. Here are some tips for managing your blood pressure with a healthy nighttime routine.
Cut Down on the Devices
Remember when we said no devices on your work breaks? You should limit them after hours, as well. After all, our devices are a source of stress, and stress can impact your blood pressure levels.
Think about what you're doing on your phone or computer and how it makes you feel. Are you watching the news and getting worked up? Is there a friend in your feed you're thinking about blocking? Do you feel pressure to come up with a status that says how great your life is?
All of these are recipes for high blood pressure. These ingredients are all coming from the same source -- the internet.
Also, your devices are tied to your email. 43% of people admit to checking their emails every few hours after work hours. These habits are addictive and disruptive to work-life balance and your blood pressure.
Make work hours and stick to them. If there are a few key coworkers that need 24-hour access to you, then put up filters on your email. Set it so that these essential employees are the only ones who can send you notifications.
You're on a screen all day. Why be on one at home? Sure, we like to relax and watch TV, too. However, binge-watching doesn't create moments that make lifelong memories.
Instead of watching TV, spend time with loved ones. Play a board game. Go for a walk. Build a treehouse. Do something productive that will enrich your relationships and, inevitably, lower stress.
Lastly, our screens are made with blue LED lights. These lights mimic the rays of the sun rising. Remember the 24-hour biological clock we talked about? It's dictated by light.
The pineal gland in our skull lies between our eyes. It gets charged by light that enters our room. Based on the light intensity, our cells can figure out how much time they have before we wake up!
Unfortunately, blue light from our devices confuses our pineal gland. It makes our cells think the sun is rising when, instead, it's going down. So, we're less likely to feel tired at night. Try not to use a device at least one hour before going to bed for a restful night's rest.
Cut Back on Red Meat, Dairy, and Sweets
There are countless studies that point to a diet high in omega-6s and having high blood pressure. You must make changes to your diet to lower your blood pressure levels naturally.
Consider cutting down on the amount of red meat and dairy you consume. There are many nutrients in these foods and should be enjoyed in moderation. However, consuming them every meal can be hazardous to your blood pressure.
Instead, opt for:
- Wild-Caught Fish
- Seeds and Nuts
- Black Beans
Instead of looking at one food source as your protein, add more foods to your plate. Switch up your protein by making a quinoa bowl with almonds and black beans. Try making baked chicken that is breaded with walnuts. Make chickpea and turkey tacos for your next Taco Tuesday.
Also, try cutting out the sweets. Refined sugars leave sticky plaques in your arteries. Over time, these sugars harden. This transformation makes it challenging for blood to flow freely, which causes high blood pressure.
Get Regular Sleep
Your day should start at the same time. It should end at the same one, too. A regular bedtime is a perfect bookend for your circadian rhythm!
When we sleep, our blood pressure decreases naturally. After a day of high blood pressure, our system can certainly use the downtime.
Sleep also allows our body to repair itself and fight off illnesses. That way, we don't experience physical stress when we wake.
Lower your blood pressure and get sleepy by drinking some chamomile tea before bed. Diffuse lavender essential oil in your bedroom. Maybe do some light yoga to help restore the body after a day of wear and tear. There's plenty of opportunities to promote sleepiness and lower blood pressure at the same time.
When you awaken, you'll be ready to start your day stress-free. Just pick up on the same routine as the day before. Start with a healthy breakfast, schedule your day, and take your Nutretics' Krill Oil. Your heart, blood pressure, and coworkers will thank you!