High blood pressure has been linked to causing headaches and chronic pain in the body which can be a contributing factor to low back pain. Even when you have a chronic condition, like high blood pressure, there are many things you can do to live a healthy, satisfying life. Making small changes to your daily habits can help you take care of your health, do what you enjoy, and get the most out of life.
Below are 6 key changes that can help you live well with high blood pressure.
1. Eat Well
What it means:
- Eat less salt
- Limit caffeine
- Eat more fruits and vegetables
- Follow the DASH (Dietary Approaches to Stop Hypertension) eating plan. For more information about the DASH diet, go to the National Heart, Lung, and Blood Institute’s website at: https://www.nhlbi.nih.gov/health-topics/dash-eating-plan
Why it matters:
Eating well can help you:
- Control your blood pressure
- Manage your weight
- Prevent or manage other health problems, such as diabetes
2. Be Active
What it means:
- Make activity part of your daily routine
- Work up to 30 minutes of moderate physical activity on most days of the week (at least 150 minutes per week)
- Walking is a great place to start
Why it matters:
Being active can help you:
- Lower your blood pressure
- Need less medicine for your blood pressure (always check with your medical doctor before making any changes to your medicines)
- Feel less stressed and in a better mood
- Have more fun in your life
3. Manage your weight
What it means:
- Choose healthy foods
- Be active every day
- Know what weight is healthy for you
- Have a plan to get to or stay at your healthy weight
- Manage stress
- Get support if you need it
Why it matters:
Managing your weight can:
- Lower your blood pressure
- Help your blood pressure medicine work better
- Help you have more energy
4. Know what triggers your blood pressure to go up and down
What it means:
- Know how emotions and stress can raise your blood pressure
- Avoid tobacco and limit alcohol and caffeine
- Stick with your healthy eating and exercise plan
Why it matters:
Knowing what affects your blood pressure can help you:
- Avoid triggers that make your blood pressure go high or low and cause chronic pain
- Change unhealthy habits that affect your blood pressure
- Keep your blood pressure in a normal range
5. Manage stress in healthy ways
What it means:
- Practice and use healthy stress management skills
- Change or avoid stressful situations when you can
- Fill your life with people, hobbies, and activities you enjoy
Why it matters:
Managing stress can help you:
- Keep your blood pressure from going up
- Stick with your healthy habits
- Take care of yourself and your health
6. Be an active member of your health care team
What it means:
- Take time to learn about high blood pressure. For more information about high blood pressure, go to the National Heart, Lung, and Blood Institute’s website at: https://www.nhlbi.nih.gov/health-topics/high-blood-pressure
- Know what to do to take care of yourself and your high blood pressure
- Change your habits when they are not helping you to be healthy
- Take part in health decisions with your doctor and other members of your health care team
- Become confident that you can do what you need to do to live well
- Ask your health care practitioner if there are any tests, referrals, or treatments that might be helpful to use along with your current treatment plan
Why it matters:
Taking an active role in your health can help you:
- Take charge of your health and your life
- Get the most out of your health care
- Live better and feel better
- Become more confident
- Become motivated to make changes