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mojatu.com | Nottingham connected Ten steps to lower your blood pressure… and keep it down! By Dominick Yeboah, Mojatu magazine health contributor In our quest for healthy lifestyle, numerous health studies have shown that how you live your life can greatly influence your blood pressure levels. If you experience higher than normal blood pressure, changes in some of your lifestyle habits can also reduce blood pressure levels. Health studies define high blood pressure as a systolic pressure (top number) of 140 or above and/or a diastolic pressure (bottom number) of 90 or above. With that in mind, here is a synopsis of 10 relatively simple changes you can make to lower your blood pressure and keep it down. Lose extra pounds and watch your waist line: An increase in waist can also increase your blood pressure. If you lose 10 pounds it can help reduce your blood pressure. In general, the more weight you lose, the lower your blood pressure. Weight loss can also help make blood pressure medications more effective. Make sure to talk to your doctor to discuss the best weight loss plan for you. Exercise regularly: At least 30 to 60 minutes most days of the week of regular physical activity is a good rule of thumb. It doesn’t take long to see results either; in just a few weeks, with an increase in your level of exercise, you can lower your blood pressure. Even moderate activity for 10 minutes at a time such as walking and light strength training can help. Eat a healthy diet: A diet rich in whole grains, fruits, vegetables and low fat dairy products that reduce saturated fat and cholesterol can lower blood pressure by up to 14 mm hg. Low sodium diet: limit sodium to 2,300 milligrams a day or less. A lower sodium level of 1,500 milligrams a day or less is appropriate for people 51 years of age or older, and individuals of any age who are African-American or who have high blood pressure, diabetes or chronic kidney disease. Limit the amount of alcohol you drink: Alcohol can be both good and bad for your health. In small amounts, it can potentially lower your blood pressure by 2-4 mm Hg. But that protective effect is lost if you drink too much alcohol. Generally more than one drinks a day for women and men older than age 65, or more than two a day for men age 65 and younger. Also, if you don’t drink alcohol, you shouldn’t start drinking as a way to lower your blood pressure. There is more potential harm than benefit to drinking alcohol. Avoid tobacco products and second-hand smoke: On top of all the other dangers of smoking, nicotine can T he K enyan N ottinghamshire W elfare A ssociation 14 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. Cut back on caffeine: Drinking caffeinated beverages can temporarily cause a spike in your blood pressure, but it’s still unclear whether the effect is temporary or long lasting. Reduce your stress: Stress or anxiety can temporarily increase blood pressure. Take some time to think about what causes you to feel stressed, such as work, family, finances or illness. Once you know what is causing your stress, consider how you can eliminate or reduce it. If you can’t eliminate your stressors, you can at least try coping with them in a healthier way. Monitor your blood pressure at home and make regular doctor’s appointments: 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. Regular visits to your doctor should also become part of your normal routine. Support from family and friends: 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. If you find you need support beyond family and friends, consider joining a support group. This may put you in touch with people who can give you emotional or moral boost and who can offer tips to cope with your condition. Join free and enjoy a wide variety of activities and benefits with other Kenyan’s living in Nottinghamshire. See more details at www.mojatu.com/knwa