It’s tough to combat high blood pressure, especially if you’re a senior trying to live out your golden years. One in three Americans older than 65 has high blood pressure, and it can cause serious health issues if left unchecked. So what can you do? Read this blog post for 10 of the best ways that seniors can better manage their high blood pressure in the Sacramento retirement community!
1.) Maintain A Healthy Lifestyle
A healthy lifestyle will help seniors get their high blood pressure under control. Seniors want to make sure that they are getting plenty of exercise, eating a low salt and low-fat diet, and avoiding alcohol or tobacco. Exercise is especially important since it can reverse the health problems caused by high blood pressure, reduce heart disease risk, and strengthen your heart muscles.
During physical activity, the body releases hormones called endorphins that help relieve symptoms of stress and depression. When paired with physical activity, low salt and low-fat diet can lower blood pressure by preventing the heart from having to work as hard to pump blood throughout the body. Relaxation is also an important part of combating high blood pressure, and seniors should make sure that they are getting plenty of sleep each night.
2.) Eat Healthy Foods
A low sodium diet is another great way to keep your high blood pressure in check in the Sacramento retirement community. Foods that are high in salt, like soup, crackers, and bread, can increase blood pressure. Instead of these high-salt foods, try to include more fruits and vegetables in your diet. Fruits and vegetables have natural anti-clotting properties which keep blood from coagulating. The fish, poultry, meat, and low-fat dairy products that you eat also provide a healthy balance of protein, calcium, and vitamins.
3.) Always Keep Track of Your Blood Pressure
One of the best ways to manage high blood pressure is to keep track of your blood pressure to learn when the high readings happen. High blood pressure often goes up and down throughout the day, so it’s crucial that you do not ignore these readings by putting off getting a check-up with your doctor. Instead, stay on top of it by recording your blood pressure at the same time and taking it with the same device every day.
Over time, you’ll notice more common readings, like everyday low blood pressure and daily high blood pressure. By identifying these patterns, you can better manage your high blood pressure by making lifestyle changes to reverse your dangerous readings.
4.) Avoid Junk and Processed Foods
Many fast food restaurants offer fries that are cooked in oil that contains a chemical called trans-fat. This oil is often used because it can stay on the shelf for longer, but it can increase blood pressure. Instead, opt for fast food items that are made with healthier cooking methods.
5.) Drink Plenty of Water
Another one of the best ways to manage high blood pressure is to drink plenty of water each day. Proper hydration helps prevent dehydration, a condition that can cause high blood pressure in some seniors. Drink water every morning when you wake up, and drink one glass every hour throughout the day. Make sure that you are getting enough water to prevent dehydration!
6.) Stay Active Throughout the Day
Maintaining a healthy lifestyle by staying active throughout the day is one of the best ways to manage high blood pressure. Try to stand whenever possible and walk regularly. In addition, perform regular activities that improve your cardiovascular health like jogging, bicycling, lifting weights, or swimming. Exercising for at least 30 minutes each day can help lower blood pressure. Here at Regency, we have an excellent community activity calendar residents can check out each day for ideas!
You may not want to exercise every day, but try to include some type of physical activity in your daily routine. If you are not able to get in a workout, then at least try to get up and walk around your home as often as possible. This will help you avoid sitting down too much and increasing the amount of time that your heart has to pump blood throughout the body!
7.) Eat Larger But Less Frequent Meals
A high-carbohydrate diet is another of the best ways to manage high blood pressure in the Sacramento retirement community. In order for your body to properly use this type of food, you must have enough room in your stomach and intestines to properly digest it. For this reason, you may want to eat larger meals instead of smaller meals.
8.) Lose Weight if You Are Overweight
Being overweight can increase your risk of high blood pressure, so losing weight can help combat this issue. In addition, obesity is a major cause of high blood pressure in the elderly population and can be treated better with the help of a nutritionist. You can start losing weight by increasing your exercise and implementing healthy eating habits.
9.) Take a Blood Pressure Medication if You Need It
If you cannot avoid taking blood pressure medication, talk to your doctor about treating high blood pressure with this type of medication. Your doctor may suggest trying a medicated diet as well to lower your blood pressure as much as possible.
10.) Consider Antidepressants
Elderly people are more at risk of developing depression than younger people, and this type of mental illness can contribute to high blood pressure in the Sacramento retirement community. If you think that you may be experiencing depression, talk to your doctor about treating it with medication. Many seniors take antidepressant medication for their depression, and feeling happy and engaged during retirement can help keep your blood pressure in check.
It is important to take care of your cardiovascular health throughout your retirement years. If you are a senior, it is also important to speak with a doctor about how you can manage high blood pressure. If you feel that you have high blood pressure and need help managing it, speak with your doctor about the best ways for you to do so.
For more senior health tips, follow the Regency Place blog. Our senior living was rated the best by residents in the US News and World Report, so you can be sure you’re getting the best tips.