Lifestyle Changes Can Significantly Lower High Blood Pressure, Experts Say
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London, UK - New guidance and personal stories highlight the power of lifestyle interventions in managing and even reversing high blood pressure, offering hope for those seeking alternatives to lifelong medication. Experts emphasize the importance of diet, exercise, and sleep in controlling blood pressure, with one man’s story demonstrating dramatic improvements through running and weight loss.
The NHS recommends reducing salt intake, limiting alcohol consumption, and maintaining a healthy weight to give the body a chance to recover.
Prioritize Sleep: aim for Six to Eight Hours
Sleep is now recognized as a critical factor in blood pressure regulation. Professor Francesco Cappuccio notes, “It’s an environmental factor that has been neglected for many years, but lots of studies in recent years have shown the importance of good sleep for blood pressure.” research indicates individuals deprived of sleep are two to three times more likely to develop high blood pressure, while longer sleep durations correlate with lower readings. Prof. Cappuccio also points to sleep’s impact on weight gain, which further influences blood pressure, advising, “We should really all be making an effort to sleep for at least six to eight hours a night.” He suggests creating a sleep-conducive bedroom habitat: dimming lights, removing screens, maintaining a pleasant temperature, and reading.
Running for Remembrance: A 2.5 Stone Transformation
Bradley Pike,a 31-year-old father of three,experienced a health wake-up call following the death of his mother from a heart condition in 2023. He initially turned to unhealthy coping mechanisms, increasing his alcohol and tobacco consumption, leading to illness and dizzy spells. A visit to his GP revealed he was prediabetic and had worryingly high blood pressure.
doctors were hesitant to prescribe medication due to his young age and the likelihood of lifelong dependence, rather recommending lifestyle changes. Shortly after, bradley was offered a place in the London Marathon by the British Heart Foundation in memory of his mother.
Despite initial difficulties due to his weight and blood pressure, Bradley persevered with training. Within three months, he lost 2.5 stone (15kg) and successfully lowered his blood pressure to normal levels. He has since completed two additional marathons and a 62-mile ultramarathon across the Gower Peninsula. “I look back at my life before and barely recognize myself,” Pike says. “There’s so much you can do to turn your health around. All you have to do is start.”
