10 ways to control high blood pressure without medication Part 2

Cont'd from Part 1

6. Avoid tobacco products and secondhand smoke

On top of all the other dangers of smoking, the nicotine in tobacco products can raise your blood pressure by 10 mm Hg or more for up to an hour after you smoke. Smoking throughout the day means your blood pressure may remain constantly high. In addition, chemicals in tobacco can damage your arteries and cause fluid retention, both of which can raise your blood pressure. And like alcohol, tobacco products can interfere with the effectiveness of your blood pressure medications.

Also, avoid secondhand smoke. Inhaling smoke from others also puts you at risk of health problems, including high blood pressure and heart disease.

7. Cut back on caffeine


The role caffeine plays in blood pressure is still debatable. Drinking caffeinated beverages can temporarily cause a spike in your blood pressure. And some studies show that people who drink caffeine regularly have a higher average blood pressure, suggesting that caffeine might have a long-term impact. But other studies show you can develop a tolerance to caffeine so that it doesn't affect your blood pressure.

To see if caffeine raises your blood pressure, check your pressure within 30 minutes of drinking a cup of coffee or another caffeinated beverage you regularly drink. If your blood pressure increases by five to 10 points, you may be sensitive to the blood pressure raising effects of caffeine.

Regardless of your sensitivity to caffeine's effects, doctors recommend you drink no more than 200 milligrams a day — about the amount in two cups of coffee.

8. Reduce your stress

As with caffeine, the influence of stress on blood pressure isn't settled. Stress or anxiety can temporarily increase blood pressure.

You need to know what stresses you before you can try to reduce your stress. Take some time to think about what causes you to feel stressed, such as work, family, finances or illness. Once you know what's causing your stress, consider how you can eliminate or reduce stress.

If you can't eliminate all of your stressors, you can at least cope with them in a healthier way. Take breaks for deep-breathing exercises. Get a massage or take up yoga or meditation. If self-help doesn't work, seek out a professional for counseling. Try meditation or ask your doctor about purchasing a machine that helps teach slow deep breathing.

9. Get regular health care

If you have high blood pressure, you may need to monitor your blood pressure at home. Learning to self-monitor your blood pressure with an upper arm monitor can help motivate you. Talk to your doctor about home monitoring. Make sure you ask about what size arm cuff you should use and what time of day you should measure your blood pressure. Also, a record of your blood pressure readings helps your doctor know if your medications are working or if they need to be adjusted.

Regular visits to your doctor are also likely to become a part of your normal routine. These visits will help keep tabs on your blood pressure - and ensure that you don't neglect other health concerns.

Have a primary care doctor. People who don't have a primary care doctor find it harder to control their blood pressure. If you can, visit the same health care facility or professional for all of your health care needs.

Visit your doctor regularly. If your blood pressure isn't well controlled, or if you have other medical problems, you might need to visit your doctor every month to review your treatment and make adjustments. If your blood pressure is under control, you might need to visit your doctor only every six to 12 months, depending on other conditions you might have. People who have frequent blood pressure checks at their doctor's office are more likely to control their blood pressure than are those who go a year or more between visits.

10. Get a support system

Supportive family and friends can help improve your health. They may encourage you to take care of yourself, drive you to the doctor's office or embark on an exercise program with you to keep your blood pressure low.

Talk to your family and friends about the dangers of high blood pressure. If they understand the potential complications of uncontrolled high blood pressure, they're more likely to support your efforts to change unhealthy lifestyle habits.

If you find you need support beyond your family and friends, consider joining a support group. This may put you in touch with people who can give you an emotional or morale boost, and who can offer practical tips to cope with your condition.

The payoff: Healthier living

For most people, these are not drastic changes in daily life, but they offer significant rewards. When your blood pressure is under control, your risk of life-threatening complications, such as heart attack and stroke, decreases and you may live a longer and happier life.