Doctors Elena Malysheva and German Gandelman spoke about how to lower blood pressure without resorting to medications on the air of the program “Live Healthy!” on Channel One. Need a manual expander.
Physical exercise helps to reduce blood pressure. Specifically, the expander will help to maintain the strength of the arms.
— And this leads to an increase in life expectancy, because the strength in the arms reflects our life expectancy. We activate our brain through physical exercise, calm our brain, stimulate the parasympathetic system, and the pressure also decreases, — noted Gandelman.
Malysheva clarified that exercises with an expander increase the release of nitric oxide, which, according to her, dilates blood vessels, which also helps to reduce blood pressure.
Previously, Malysheva advised hypertensive patients to stop drinking alcohol to lower their blood pressure.
How else can you lower your blood pressure without medication?
1. Improve your diet. Increase your consumption of fruits, vegetables, whole grains, and lean proteins.
2. Limit salt in your diet to 1,500-2,300 mg per day. Eat foods rich in potassium (bananas, potatoes, spinach).
3. Aim for at least 150 minutes of moderate physical activity per week (e.g. brisk walking, swimming, cycling).
4. Be sure to monitor your weight. Lose any excess weight.
5. Manage stress, don't get nervous.
6. Quit smoking.
7. Be sure to get enough sleep.
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Important! Information is provided for reference purposes. Ask a specialist about contraindications and side effects and do not self-medicate under any circumstances. At the first signs of illness, consult a doctor.
Elena Malysheva Medicine Doctor and TV presenter