Blood pressure often rises and falls throughout the day, but long-term elevation poses serious health risks. While diet and exercise are well-known factors influencing blood pressure, there are less obvious elements that can have a significant impact.
Lack of Sleep
Not getting enough quality sleep can contribute to high blood pressure. When you’re sleep-deprived, your body produces hormones that increase stress and constrict blood vessels, leading to elevated blood pressure levels. Aim for 7-9 hours of uninterrupted sleep each night to keep your blood pressure in check.
Stress
Chronic stress can lead to high blood pressure over time. When stressed, your body releases hormones that constrict blood vessels and increase heart rate, causing blood pressure spikes. Finding healthy ways to manage and reduce stress, such as exercise, meditation, or therapy, can help lower your blood pressure.
Alcohol
Excessive alcohol intake can significantly raise blood pressure levels. Consuming more than one drink per day for women and two drinks per day for men can increase your risk of developing hypertension. Limit your alcohol consumption to moderate levels or less to keep your blood pressure under control.
Cold Temperatures
Cold weather causes blood vessels to constrict, making it harder for blood to flow and thus increasing blood pressure. If you go outside in freezing temperatures, dress warmly and take frequent breaks indoors.
Medications
Certain medications, such as birth control pills, decongestants, and nonsteroidal anti-inflammatory drugs (NSAIDs), can cause a temporary rise in blood pressure. If you’re taking any medications, consult your doctor about potential side effects and how they may affect your blood pressure.
Salt Intake
Overeating salt can increase water retention in the body, which strains the heart and raises blood pressure. Aim to limit your daily sodium intake to 2,300 milligrams or less, and even lower if you have high blood pressure.
Lack of Physical Activity
A sedentary lifestyle can contribute to high blood pressure. Regular exercise helps keep your heart healthy and lowers blood pressure levels. Aim for at least 30 minutes of moderate-intensity exercise daily, such as brisk walking, cycling, or swimming.
Caffeine
Caffeine can temporarily raise blood pressure levels, especially in those who don’t usually drink it. Limit your intake to one or two cups daily if you’re caffeine-sensitive.
Dehydration
Not drinking enough water can lead to dehydration, which causes the body to release hormones that constrict blood vessels and increase blood pressure. Make sure to stay hydrated by drinking plenty of water throughout the day.
Smoking
Smoking damages blood vessels, making them narrower and less flexible, which leads to higher blood pressure levels. Quitting smoking can help lower your blood pressure and improve overall cardiovascular health.
Air Pollution
Exposure to air pollution, like vehicle exhaust or industrial emissions, can increase blood pressure. If you live in a highly polluted area, limit your time outdoors and keep windows closed when possible.
Anxiety
Anxiety disorders have been linked to high blood pressure. When you’re anxious, your body produces stress hormones that constrict blood vessels and raise your heart rate, causing blood pressure spikes. Seek professional help if you struggle with anxiety.
Genetics
High blood pressure can run in families, so if your parents or close relatives have hypertension, you may be at a higher risk. Monitor your blood pressure regularly and make lifestyle changes to lower it if needed.
Age
As we age, our blood vessels naturally become stiffer and less elastic, making it harder for blood to flow and increasing blood pressure levels. To counteract this, focus on maintaining a healthy lifestyle throughout your life to help prevent age-related hypertension.
More From Health Makes You
Hearing loss is a serious condition that can significantly impact one’s quality of life. Unfortunately, many people are unaware of the common bad habits which can lead to hearing loss. Here are 14 bad habits that could make you deaf if left unchecked.
14 Bad Habits That Could Make You Deaf
10 “Good” Habits That Are Actually Bad for You
Some healthy activities may seem like good ideas, but they are actually bad for your health. It sounds counterintuitive, but these habits can put your body at risk. Here are ten good habits that can have negative consequences if practiced too often or intensely.
10 “Good” Habits That Are Actually Bad for You
Want to Live a Long Life? Don’t Do These 20 Things
Do you want to live a long and healthy life? Then you should avoid doing certain things. Research shows that some habits, behaviors, and activities can harm your health. Here are the top 20 worst things you can do for your health.
Want to Live a Long Life? DON’T DO These 20 Things
The 30 Worst Foods to Eat After Age 30
Eating healthily is vital at all times, but after 30, consuming certain foods can harm more than help. By avoiding these food items when you reach your thirties, you can promote lasting health and happiness for years.
The 30 Worst Foods to Eat After Age 30
20 Bad Habits That Could Make You Blind
Staring at a screen (phone, laptop) has become a common habit that seems harmless, but over time it can cause severe damage to your eyes. That’s just one of the habits that can damage your eyesight. Here’s more:
20 Bad Habits That Could Make You Blind
This article was produced on Health Makes You.