Obesity has become national problem in most of prosperous country where the people have used to sedentary lifestyle and eating foods that contain too much saturated fats. Many studies have shown that obese people have a higher blood pressure than people with normal weight. This is caused by our body reaction to fight obesity; it produces insulin to decrease the excessive sugar concentration in blood, which is in turn resulting other effects:
1. Thickening of vessels
2. It induces the re-absorption of water and salt by the kidney, which increase the blood volume.
These two side effects will lead to increased blood pressure and over time the body will develop a resistance to insulin that will be followed by our body creating excess insulin thus raising our blood pressure.
The best thing you can do for your body if you are obese is to find a good diet plan and lose weight. It can be done fairly quickly if you follow the right plan. But if you suffer from high blood pressure along with obesity you have to treat your high blood pressure by treating the insulin resistance. Here are some effective alternatives to control your blood pressure while going through a weight loss program:
1. There are some foods such as: bread, pasta, white rice, donuts and cookies that can cause a rise in your blood sugar. Insulin resistance will cause the sugar in these foods to turn into fat. Try to eat vegetables, whole grains, nuts and beans.
2. Take Glucophage prior to every meal. This is a diabetes medicine that you can take by mouth and it can help control blood sugar levels. Make sure to talk to your doctor first.
3. Get plenty of exercise such as swimming, jogging, biking, etc for at least 30 minutes a day. This can also help lower your blood pressure.
4. Reduce the consumption of food and beverages that trigger high blood pressure
? Alcohol: no more than 3 drinks daily.
? Coffee and smoking; limit your caffeine and nicotine intake.
? Salt; limit the amount you have every day to no more than 4 grams a day.
5. Consume more potassium; research show that people who consume more potassium have lower blood pressure. There are many good sources of potassium, such as mollusk, apricots, banana, prune juice, beet greens, soy beans, and potatoes.
6. Drugs; blood pressure control using drugs have to be done under a doctor’s surveillance; do not try this on your own.
? Acupuncture; this Chinese form of healing has been around for thousands of years and is an effective way to help you control your high blood pressure. The method involves sticking needles into your skin so it’s not for everyone.
8. Yoga; there is a large number of asanas and they can all help control your blood pressure. Some of them are Sukhasana, Bidalasana, and Shoulder Stretches.
9. Enough sleep; lack of sleep can actually cause your blood pressure to go up. You should get at least 6-8 hours of sleep.
Points 4-10 are commonly used to treat regular high blood pressure caused by various factors, not necessarily insulin resistance; you are advised to do this to support your other efforts in keep your blood pressure under control. The best and safe ways to lose weight while treat high blood pressure are good portion of exercise combined with a good diet, preferably low in carbohydrates intake.
