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You don't always have to wait to quit your job or lose weight before lowering your blood pressure. Use these natural techniques to re-gain your health and reduce stress.
1.Reduce Sodium Intake and Increase Potassium Intake.
Reduce or eliminate colas from your diet. Use low or no sodium soy sauce or other seasonings products. Avoid pre-packaged, pre-made foods such as boxed frozen and canned foods which are high in sodium (20% or more of you daily value). Increase high potassium foods such as unsalted tomato sauce bananas, avocados, cantaloupe, apricots, raisins, beans, figs & winter squash.
2.Exercise Daily.
Studies show that cardio vascular exercise reduces blood pressure and relieves stress.Sometimes due to health reasons or time constraints we cannot work out often or engage in a vigorous cardio-vascular program. That is okay. Start by walking for 5-15 minutes per day. Slowly increase your walking time and soon you may be able to go to the gym again. Also try hatha yoga, qi-gong or tai-chi.
3.Give Yourself Alone Time.
Even five minutes a day of quiet time can help. Try any of the following; meditate, walk, sit in a garden, breathe, go for a drive or bike ride.
4.Breathe.
Become aware of your breath. Do you stop breathing when you are stressed or do you sigh a lot? Do you take short breaths into the top of your chest? Or do breathe deeply filling down to the bottom of your belly? Take time to just breathe and relax. You don't always have try some special breathing exercise because sometimes just sitting and feeling the sensation breath moving through your body can be enough. Inhale through the nose, feel the air move through, is it cool or warm? Can you feel it move through the throat? Notice your chest expand, your lungs fill and ribs expand.
