Millions of people worldwide are affected by hypertension or high blood pressure. The condition poses a big risk for heart disease, stroke, and other cardiovascular complications. It has been widely acknowledged that lifestyle changes such as mindful eating, regular exercising, weight management, quit smoking, caffeine, and reducing alcohol consumption, and sleeping better are powerful ways of managing hypertension. Yet most people find it challenging to embrace and sustain these modifications. Blame it on stress taking over in the fast-paced world and convenience overriding health but these changes are important for optimal blood pressure control.
However, here’s the good part. Adopting lifestyle changes in our daily routine is within our reach. All it requires are these simple strategies in tandem with bouts of confidence and enthusiasm.
Strategies to Manage Hypertension:
1-Set achievable goals– Kickstart your journey with a robust blueprint. Make a list of the goals you want to achieve and jot down actionable steps, milestones, and timelines. Planning provides clarity and a sense of direction. It further allows you to track your progress and celebrate your milestones.
E.g. Your goals can include putting a number to the kilos you want to lose, the cigarettes you intend to give up, the hours you want to sleep, and the time to exercise.
2-One step at a time– Rome wasn’t built in a day, and neither are healthy habits. Instead of trying to change your lifestyle overnight, break down your goals and take one step at a time.
E.g., start by replacing simple sugars with whole grains, preferring the stairs instead of the elevator, reducing your screen time, spending time on hobbies, cutting down on a cup of coffee, meditating, etc.
3-Spice up the process– Healthy living need not be boring. It can be infused with a little excitement. Including friends and family members while trying new healthy recipes, changing the place of exercise, etc can help keep up the tempo. This way, managing hypertension can be a source of pleasure rather than a chore.
4– Slow down– Practice mindful eating by savouring each bite, understanding how different foods affect your mood, and exploring various flavours. Similarly, while exercising focus on the present moment instead of letting your mind wander and tune in to the sensations and movements of your body, and the rhythm of your breath.
5- Celebrate progress– Setbacks and slip-ups are a normal part of any journey so let go of perfection and focus on progress. Acknowledge the positive changes and celebrate how far you have come. Resilience and self-compassion go a long way in hypertension management.
6- Don’t do it alone– Be around like-minded people. Join communities and online forums, or attend fitness classes to connect with others who share similar goals. Sharing experiences, and tips, and cheering on each other fosters a sense of camaraderie and encourages you towards the completion of your plan.
7-Update yourself– Stay updated with the latest knowledge about hypertension. Attend workshops or seminars and talk to healthcare professionals to deepen your understanding to make informed choices.
Managing hypertension is not a goal but a journey filled with opportunities for growth, discovery, and transformation. Embrace it.
-Content partner Happiest Health
