Blood Pressure Issues in Your 30s? Here’s How You Can Manage It
Career and work pressure, starting a new family, kid’s education, lack of exercise, pregnancy, and a diet heavy with junk items – young professionals are no strangers to stress and anxiety today. Therefore, many in their thirties suffer from hypertension or high blood pressure (BP). While the leading cause is still unknown, hereditary, preeclampsia, chronic stress, insomnia, smoking, obesity, uncontrolled diabetes, and lack of physical activity are some factors that can lead to high blood pressure in your 30s.
However, BP is a common and treatable risk factor associated with heart disease. In fact, you can avoid it by making small but significant lifestyle changes.
Effective Ways to Control Blood Pressure without Medication
High blood pressure has no symptoms, but some possible signs of caution are headache, dizziness, excessive sweating, trouble sleeping, and blood spots in the eyes. We suggest consulting a doctor if you have two or more of these symptoms simultaneously and your BP level is > 130/80mmHg.
1. Exercise Regularly – Move Your Body
Physical activity is one of the best ways to control your blood pressure.
Exercising, such as walking, swimming, strength training, or even a sports activity, half an hour daily, can strengthen your heart muscles, which will make it efficient at pumping blood and lowering the pressure on your arteries.
Aim for at least 200 minutes of moderate exercise per week as a general goal. If you lack time, you can perform 15 -20 minutes of HIIT (high-intensity interval training) thrice a week. HIIT includes burpees, lunges, jump squats, plank, push-ups, Russian twists, and kettlebell swings.
2. Shed The Extra Weight
Being overweight can automatically raise blood pressure levels, which surge as your weight increases.
Losing a few extra pounds is the second-best way to control high BP. Shedding even 1 Kg of weight might reduce the unit of blood pressure by 1 millimeter of mercury (mmHg), which is the standard measurement to record blood pressure.
Focus on reducing the waistline first, as carrying too much weight around the waist increases the risk of high BP.
We also understand that maintaining a healthy weight in an already hectic lifestyle is not an easy task. Therefore, you can take neuherbs’ Certified Organic Apple Cider Vinegar with Mother Enzymes to reach and manage your weight loss goal efficiently for the long term. It is formed by naturally fermenting pure Himalayan apples to deliver the benefits of good gut enzymes and the natural benefits of raw, unfiltered, unpasteurized apple cider vinegar.
3. Take Omega-3 Fatty Acids Supplements
Consuming Omega-3 Fatty Acids through food or in the form of Fish Oil Capsules supplements can lower blood pressure by an average of 2 mmHg over a period.
Omega-3 Fatty Acids contain essential nutrients that are important in managing and preventing heart disease.
Besides lowering blood pressure, taking fish oil capsules regularly might reduce bad cholesterol levels, prevent plaque formation in arteries, manage abnormal heartbeat, and lessen the chance of sudden cardiac arrest.
However, before you buy omega-3 fish oil, you must check the source of the fish, the appropriate dosage, and whether there’s any trace of heavy metal content.
neuherbs Deep Sea Fish Oil is India’s first lemon-flavored Omega-3 supplement that doesn’t give out fishy burps. The fish oil is made from deep sea cold water fatty fish, like Sardines and Anchovies, lab tested for heavy metals and molecularly distilled to prevent metal toxicity.
4. Follow a Healthy Diet (Potassium, Calcium, and Magnesium Rich)
The DASH is the most popular and recommended heart-healthy diet for individuals with high BP. DASH, referring to Dietary Approaches to Stop Hypertension, emphasizes adding the following potassium-rich foods to your meals every day:
- Fruits, such as apricots, oranges, avocados, and prunes
- Vegetables like tomatoes, potatoes, and leafy greens
- Lentils and beans
- Zero-fat milk and yogurt
- Nuts and seeds
- Poultry and fish
DASH also emphasizes limiting refined sugar, saturated fats, and processed foods like packaged snacks.
Even if packaged food is labeled low in fat, it might be high in sodium and sugar to compensate for the loss of fatty food taste.
Magnesium and calcium are two essential minerals that can help relax blood vessels. Adding a variety of magnesium-rich foods, like legumes, chicken, whole grains, and vegetables, can ensure you are meeting your diet needs.
You can get your daily dose of calcium from beans, leafy vegetables, sardines, tofu, and dairy products.
5. Consider Quitting Smoking and Limiting Alcohol
Every puff of cigarette smoke can cause a slight increase in your blood pressure level. Breaking the smoking habit can lower the chances of heart disease, enhance lung function, and promote better sleep quality.
Furthermore, restricting alcohol consumption to less than one drink per day can lead to a 4-point reduction in blood pressure levels. Excessive alcohol intake can elevate blood pressure and reduce the effectiveness of medications used to manage hypertension.
6. Manage Stress by Practicing Mindfulness
Chronic emotional stress may be a contributing factor to high blood pressure. We advise you to identify the sources of stress in your life, which could include factors like job, family, finances, or health, and actively seek ways to reduce stress. Here are some practical steps you can take to manage stress:
- Practice meditation and yoga
- Change your work environment
- Talk to a therapist if it helps
- Take time out for relaxation
- Start a hobby
- Spend time with pets
- Express gratitude
High blood pressure increases the risks for a number of health problems, such as stroke, kidney failure, diabetes, and cardiovascular diseases.