How To Maintain Blood Pressure Levels?

Blood Pressure Levels BP Monitor

Fluctuating blood pressure levels are becoming a common problem among people. Senior citizens and the young generations are facing BP issues these days. 

Several factors related to modern lifestyles can contribute to high blood pressure and disturb your normal lifestyle. It is also known as hypertension. 

It's important to maintain a healthy lifestyle, including a nutritious diet, regular physical activity, stress management techniques, and avoiding tobacco and excessive alcohol consumption to help keep blood pressure at a healthy level.

Reasons Behind Blood Pressure Fluctuations

According to some experts, people don't know much about the reason behind their fluctuating blood pressure. Six out of ten blood pressure patients ask doctors the same question, why does my blood pressure fluctuate so much? 

Fluctuating blood pressure in the elderly is because by many reasons as their body changes over a time period. But when it comes to the young generation, blood pressure fluctuation is just because of their unhealthy habits and lifestyle. Let's see what contributes to your imbalanced blood pressure. 

Poor diet

A diet high in salt, unhealthy fats, and sugar can contribute to high blood pressure.

Lack of physical activity

People who are inactive are more likely to have high blood pressure.


Chronic stress is not good for you if you face blood pressure simulations. It can lead to high blood pressure, as it activates the body's "fight or flight" response and causes the release of stress hormones that can raise blood pressure.

Alcohol consumption

Excessive alcohol consumption can raise blood pressure.


Tobacco use can increase blood pressure and damage the lining of blood vessels.

Lack of sleep

Lack of sleep is a major reason behind many diseases and disorders, and Blood Pressure is one of these. If your body is not getting enough sleep or has poor sleep quality, then there are chances that you will face high blood pressure. 


High blood pressure can run in families. If someone in your family lineage had the same issues, then there are chances that you derived it from there. 

Things To Do To Maintain Your Blood Pressure Level

Maintaining a healthy blood pressure level is not a big challenge. You can make slight changes to your lifestyle and maintain your blood pressure easily on your own. Let's see what you need to work upon:

Eat a healthy diet

This includes eating plenty of fruits, vegetables, and whole grains and limiting your sodium, saturated fat, and added sugars intake.

Exercise regularly

Aim for at least half an hour of physical activity. It can be an easy walk or a moderate-intensity daily aerobic activity, such as brisk walking.

Maintain weight

Being overweight or obese is not good for your body. We all know that we still face challenges in managing our weight. More weight can increase your risk of high blood pressure. Centers for Disease Control and Prevention (CDC) recommends at least 1.5 hours of moderate-intensity exercise every week to maintain weight. This can include walking, running, cycling, swimming, or strength training. Practice aiming for mindful eating.

Limit your alcohol intake

High alcohol consumption can raise your blood pressure. To quit alcohol, make a plan to gradually reduce your consumption, seek support from friends and loved ones, consider seeking professional help such as therapy or a support group, and find healthy ways to cope with stress and negative emotions.

No smoking

Smoking is a major cause of many diseases, including high blood pressure. To quit smoking, try setting a quit date and enlisting the support of friends and family, finding healthy ways to cope with cravings, and considering the use of nicotine replacement therapy or prescription medications to help manage withdrawal symptoms.

Reduce stress

Chronic stress is not good for people who face challenges while maintaining BP. It contributes to high blood pressure. Try relaxation techniques to minimize stress. You can manage stress by using deep breathing, meditation, or yoga.

Get enough sleep

Lack of sleep can contribute to high blood pressure. 7 to 9 hours of sleep without any disturbance every night is good enough for your health.

Monitor your blood pressure regularly.

Use a home blood pressure monitor or visit your healthcare provider regularly to keep track of your blood pressure.

Why Is It Important To Self-Diagnose Your Blood Pressure Level?

It is important to self-diagnose your blood pressure level because high blood pressure can increase the risks of serious health problems. Left untreated, it can also lead to serious complications such as heart attack, stroke, and aneurysm. By regularly monitoring your blood pressure, you can identify if you have high blood pressure and take steps to lower it, which can help reduce your risk of these serious health issues.


Healthcare providers may recommend medication and lifestyle changes to help manage your blood pressure. Follow your healthcare provider's recommendations, and take any prescribed medications as directed. Self-monitoring your blood pressure can also help you understand how your body responds to different factors, such as stress, exercise, and medication. This can help you and your healthcare provider identify potential high blood pressure triggers and determine the best treatment plan.

By Pankaj Rai.

Older Post Newer Post