Approximately 1 billion people in the world suffer from high blood pressure. While the condition doesn’t typically cause symptoms, it is still a serious problem because it can increase the risk for heart disease and stroke if it goes unchecked. While your older family member should certainly follow the advice the doctor gives them and take their prescription medications, there are ways than can contribute to the treatment of hypertension, helping to keep it under control. Below are 5 natural ways for seniors to lower their blood pressure.
#1: Go for Regular Walks
Walking is generally considered a safe form of exercise for older adults since it doesn’t place undue stress on their joints. In addition to being good for muscles and joints, it can also reduce blood pressure. Your aging relative should try to take a 30-minute brisk walk at least 5 times per week, or several shorter walks adding up to 150 minutes in the week.
If you’re concerned about the older adult walking on their own because of poor balance or other health conditions, senior care can walk with them. A senior care provider can hold their arm to improve their balance and make certain they get back home safely.
#2: Eat Healthier Meals
Experts recommend that people with hypertension follow the DASH diet. DASH stands for Dietary Approaches to Stop Hypertension. The general rules of the plan are:
- Avoid high-fat foods, especially those that are high in saturated fat.
- Eat a variety of colorful fruits and vegetables.
- Eat plenty of whole grains.
- Avoid processed foods that are high in salt, carbohydrates, sugar, and fat.
- Drink alcohol in moderation.
- Reduce caffeine consumption.
Senior care providers can help with this step by cooking healthy meals that conform to the DASH plan, such as baked fish with roasted vegetables or a turkey burger on a whole grain bun.
#3: Manage Stress
Stress can drive blood pressure up, especially when it’s chronic. It makes the heart beat faster and causes blood vessels to constrict. Older adults can lower stress by learning stress management techniques, like deep breathing, meditation, and yoga.
Senior care can be a great way to lower stress in older adults, too. Having a senior care provider to rely on for help may lessen the amount of time your aging relative spends worrying.
#4: Practice Home Monitoring
Checking blood pressure at home can helps seniors to see the effects their lifestyle changes have on their condition. It can also help the doctor to determine if treatment is working, so older adults should write down the results of their checks.
Senior care can assist older adults to check their blood pressure at home, making sure they are sitting properly and put the cuff on right. A senior care provider can also write down the results in a log.