Why Are My Varicose Veins Worse During My Period?
If your varicose vein symptoms worsen during your periods, you’re not alone. Many women find that their veins become more visible and more painful during menstruation. Here, learn the reason why.
6 Practical Ways to Lower Your Blood Pressure
Roughly half of all adults in the United States have high blood pressure (hypertension), yet only a quarter of those have their blood pressure under control. That means the other three-quarters have unmanaged hypertension that leaves them at risk of other serious health problems, like heart disease, heart attack, stroke, and kidney disease.
At TLC Medical Group Inc., Anthony B. Lewis, MD, FACC, and his team help patients learn simple, effective blood pressure management through lifestyle changes and medication, when necessary. Here are six simple things you can do to help keep your blood pressure under control.
1. Watch your salt and fat intake
High levels of salt (sodium) and unhealthy fats contribute to high blood pressure in several ways. Sodium makes you retain fluid, putting excess pressure on your blood vessels and your heart. Unhealthy fats raise cholesterol levels, a sticky, waxy substance that clings to your artery walls, interfering with normal blood flow.
The easiest ways to monitor your salt and fat intake are to read food labels and adopt a healthier eating plan. The DASH diet, developed by the National Heart, Blood, and Lung Institute and recommended by the American Heart Association, helps lower high blood pressure and prevent it. Find a three-day sample menu here.
2. Commit to daily activity
Making exercise part of your daily routine is another way to help lower blood pressure, and best of all, you don’t have to join a gym or become an Olympic-level athlete to enjoy the benefits.
All it takes is 30 minutes of brisk aerobic activity five days a week to manage your blood pressure and improve your heart health. Can’t fit a half-hour walk into your schedule? You can get the same benefit from three 10-minute sessions.
3. Quit smoking
Smoking is a major risk factor for atherosclerosis, a chronic condition in which cholesterol deposits (plaques) collect on artery walls, making the arteries stiff and narrow. Not surprisingly, these changes impede blood flow and raise blood pressure.
Smoking also causes inflammation inside the arteries, another contributor to atherosclerosis. Quitting isn’t easy, but you can do it. These tips can help.
4. Learn to manage stress
For many of us, stress has become so common that it can start to seem like a regular part of life. Unfortunately, stress can cause significant health problems, including high blood pressure. Stress releases hormones that increase heart rate and blood pressure. It also triggers inflammation, increasing the risk of atherosclerosis.
Managing stress takes some practice, but it’s well worth the effort. Yoga, meditation, and deep breathing are all great ways to reduce stress. But you can also reduce stress simply by setting aside some time each day to read, listen to calming music, or take part in a fun hobby.
5. Improve your sleep routine
Up until now, the items on this list have involved some effort. But this one makes up for all of it: Get more sleep. Or rather, make sure the sleep you’re getting is the best quality possible.
Blood pressure naturally declines when we sleep, providing our circulatory system a much-needed respite. Aim for 7-9 hours each night to reduce your risk of hypertension, and incorporate these tips to improve your overall bedtime routine.
6. See your doctor regularly
Finally, one of the best ways to manage your blood pressure effectively is to have annual physical exams. Regular office visits not only monitor your blood pressure but also ensure you receive guidance to help manage fluctuations in your pressure over time.
Blood pressure changes a lot, especially as you get older. If your pressure ventures into unhealthy territory, regular exams can make sure you receive medication and other therapies to bring it back under control.
Take steps to manage your blood pressure
Whether you have high blood pressure or you’re looking for ways to prevent it, our team can help. To have us develop a blood pressure management plan just for you, request an appointment online or over the phone with Dr. Lewis and the team at TLC Medical Group in Port St. Lucie, Florida, today.
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