While the advantages of consuming less salt and stress management are Well known when it comes to keeping blood pressure Under control, the Maino well-being consultant recently shared five unique ways of achieving the same objective on her social networks. According to her,
It’s as simple as a 15 -minute walk around your home or at the top of stairs. Even only 10 minutes after a meal, can make a significant difference in your blood sugar.
Choose protein on carbohydrates for breakfast
Exchange ordinary oat flour for Greek yogurt with berries and oats! A breakfast full of protein keeps you longer and helps stabilize blood sugar.
Aim five grams of fiber per meal or a snack
Fiber is the key. Try to get 25-30 grams a day by adding fiber-rich foods like the bays in the morning, a high fiber smoothie for lunch and a lot of vegetables with dinner.
Prioritize 7 to 9 hours of sleep
Quality sleep regulates blood sugar. To improve your sleep cycle, define an hour of coherent bedtime routine and abandon social media an hour before bed.
Effectively manage stress
Reduce cortisol (stress hormone) by finding what works for you – whether it’s tapping, walking, reading or simply enjoying a cup of coffee. Less stress, more balance, she said.
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To verify and assess the effectiveness of these viral tips, we consulted experts. Here’s what we learned.
Can monitoring these measurements really help you lower your blood pressure?
Dr Manjusha Agarwal, principal consultant in internal medicine at Gleneagles Parel hospital, Mumbaihas agreed that an adequate management of sleep and stress helps fight blood pressure. “Try to effectively manage your stress levels while adding simple changes to your daily lifestyle. Concentrate more about doing things that help you stay calm.
According to the neurologist consultant, Dr. Sudhir Kumar, sleeping for 7 to 9 hours helps the body to recover and reduces stress. “You have to practice mindfulness, meditation or yoga (~ 30 min / day),” said Dr. Kumar, adding that even conscious practices like listening to music for at least 25 minutes on 3 days / week can help the mind to relax.
Here is what you need to include in your diet (photo: freepik)
She also shared that the inclusion of fibers and the choice of proteins rather than carbohydrates helps weight management, which can help you feel more full and improve your exercise results. “It can help keep your arterial levels in check. Individuals are advised to incorporate various exercises or physical activities such as yoga, stretching, a fast walk, a bicycle, swimming, cardio or force training in their daily lifestyle for at least 30 to 50 minutes a day, “said Dr Agarwal.
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If you have a sedentary lifestyle, you are more sensitive to high blood pressure, said Dr Agarwal. “Make sure you take time to spend the day, and especially after a few minutes of your meals for at least 10 minutes,” said Dr Agarwal.
Apart from these, she also highlighted the importance of eating a healthy diet and avoiding oily or illness foods.
“If you are someone who is actively smoking or drinks alcohol, then you should try to slow down this habit. Too much alcohol or smoking can contribute to high blood pressure. Stop smoking or drinking completely can help protect your overall health, “said Dr Agarwal.
Non-liability clause: This article is based on information in the public domain and / or experts to whom we have spoken. Always consult your health practitioner before starting any routine.