Simple ways for us to lower our blood pressure

Well, I know that all of us at one time or another have read an article about how to lower your blood pressure. I know that I have. Most of the time, I read them. And, while I am reading the article, I start to think about how many of the suggestions have I tried and failed at, or how many do I feel I pretty much adhere to. It's different for all of us. There are so many variables that can work for us or against us. Our schedule, daily routines, friends and family issues, our self-control, and I feel the most important of all is our personal motivation.

This is the beginning of a new year as well as a new DECADE! Imagine this. Talk about motivation. I know that I made more New Years resolutions than I normally do. ( I think all my friends did too.) And each one of us truly intend to keep them. Here it is, almost the end of January...I feel great because I still am on track. Hard to believe I know, but none the less, very true!

At the top of my list, " TAKE CARE OF MYSELF PHYSICALLY, EMOTIONALLY, AND SPIRITUALLY!"

That's asking a lot. I am the kind of person that trys to help others around me. I love to spend time thinking how i can make others around me more comfortable. I enjoy my ministry because it allows me to reach out to not only my friends but total strangers. This is very rewarding and very inspiring. My ministry keeps me on track emotionally and spiritually. So that part I have covered.

However, the physical part is where I struggle a LOT! I am overweight by 25 pounds. I love to eat sweets, spaghetti, pizza, and fresh breads. Terrible news for someone who has been diagnosed with high cholestrol and high blood pressure. So after saying all of the above, I began reading more articles on my issues at hand. My doctor told me if I didn't bring my numbers under control...she would put me on drugs to the work for me. Well, I don't know about you guys, but I am anti-drugs. I love natural ways of keeping our wonderful body in shape. So, this is the true reason for this article. I hope and pray I can help others that think like me.

So here goes. I am going to attempt to simplify at least 12 ways to lower your blood pressure.

1. Exercise.

i AM A SENIOR... so the first thing I focused on was exercise. I get up in the morning and do simple stretch exercises. Sometimes while I stand and watch the morning news. It works. Try it. It feels good. Go at your pace. Some days I do better than others. The key is do SOMETHING. This makes your heart stronger and helps it pump blood thru your arteries easier.

2. Do some moderate gardening

Another thing I thoroughly enjoy is messing around with my plants. So do some moderate gardening. Re-pot some plants, try to bend down a lot during this process. Lift or move your plants around. If weather permits, do some weeding or trimming. I love to prune my roses. This requires me to bend and stretch. Feels great. Think of your favorite hobby. And just do it for 30 minutes or so every day. It won't feel like your exercising. Sometimes, I just enjoy my plants while I jump on my stationary bike.

3. Quit eating those delicious Hershey Bars!

Now, this is a hard one for me. Quit eating those delicious Hershey Bars! Or whatever is your weakness. I work up an appetite while I am doing my morning routine. I love to drink tea..but I also love that warm cinnamon roll. Well, I had to quit this. But I created me a substitute that not only causes me to lose weight, but replaces my cravings for sweets. I boil 2 eggs. Easy to fix and high in protein. No carbs either. Some days I chop up the night before some carrots, celery and radishes. Remember the goal here is to lose weight little by little.

4. Processed foods are not good for us

We all now that processed foods are not good for us. I like to watch the Dr. Oz show and he tells us this all the time. So one thing that I found helps me a lot is when I go to the grocery store, I walk only on the outer isles. I get as much fresh produce as I can store in fridge and plan it out. I have even learned to make my own dressing..mostly oil and vinegar and herbs. Cuts out the hidden sugar and tastes super. I buy in season produce ( saves $$) and gives me variety. Remember, cut the salt down as much as possible. I love herbs and use them frequently.

5. Change your lifestyle a little.

It is a challenge at first. I have to admit this. I had to learn to not buy chips, pretzels, candies, pizza, donuts, pies, cookies ( yes, not even Oreo cookies) and these two hurt the most...ice cream and BREAD! Of course, don't be too hard on yourself. I allow myself a treat once a week. But, I stick to one a week. It makes that treat taste better than ever.

6. Cut out sodium and salt

While we are on the subject of food...lets keep in mind that we have to cut out as much sodium and salt as possible. That is really bad for our blood pressure numbers. I found out that potassium is super good to lower our blood pressure but it also softens the damage of salt intake. Some foods high in potassium besides bananas are avocados, oranges, milk, yogurt, sweet potatoes, potatoes, tomatoes, fish,and, of course, our greens, and spinach.

7. Keep your stress down

You have to keep your stress down. Not easy for me. I have always had a very stressful lifestyle. Mostly, my own fault. I keep a very busy and rushed lifestyle. This is proving to be a little hard for me to change. But, this is work in progress. I am learning to put "ME" on the calendar. I do something nice for myself once a week.

8. Start are yoga classes

Something that I have been telling myself I was going to start are yoga classes. I read that yoga is very good for bringing our blood pressure down. It has a calming effect. I am learning new breathing techniques and trying to just " BE STILL" . Again, a lifestyle change, at least for me. I am the kind of person that has the TV going in the background ( catching up on news), or I have my headsets on while I listen to Dr. Phil's podcast, in other words, always multi-tasking. I am in process of changing these BAD habits. I get my yoga mat out, try to sit still and meditate, listen to my breathing, quiet my thoughts, and then start my poses. It really feels great. You should try it. It took me too long to try this, and I can't believe how great it feels.

9. SLEEP!

but for me at least, this is easier said than done. That is SLEEP! I think exercise and sleep are the 2 most important natural things we can do for ourselves no matter if we have medical issues or not. I was given a "Fitbit" by a friend for Christmas and I love it. It keeps the focus for me on my sleep habits, the various stages of sleep I go thru in a nite, and length. It's an eye opener for sure. I have been using it for a week and a half, and it has helped me make bedtime a more pleasant time. I am learning to turn things off and quiet my thoughts. I never realized how much difference this is making in my daily routines.

10. "BE STILL and KNOW THAT I AM"

This one is very familiar and a true pleasure for me. I sit in a favorite place...I have several. My favorite is in my greenhouse. I have a very soft comfortable chair, my Bible , a great view, and pencil and paper. How fortunate I am to have a relationship with Him. I allow myself to feel His love around me. Remember, the Bible says, "BE STILL and KNOW THAT I AM". Sometimes, I even light a candle with a scent of lavendar ( my favorite) and it totally relaxes me. It's like a spa day.

11. And of course, for those of you who smoke...

QUIT! Not good. I have never smoked..Praise God.

12. To sum it all up....

TAKE CARE OF YOURSELF, MAKE TIME FOR YOURSELF AND PAMPER YOURSELF. You will live a longer, peaceful, healthy life.

Dr. Gwen Ford

I BELIEVE Ministries

Call 24 hr PRAYER line...865-680-1891
Email me at: gwen@easttntimes.com
Visit My Website: gwenford.org
Follow Dr. Gwen Ford on Facebook
Watch and Subscribe on YouTube
Follow Dr. Gwen Ford on Twitter

<~~ GO BACK