Lowering Blood Pressure at Your Age
The Wholistic Fly Fisher
Getting old sucks. And honestly, there is some luck involved in how long we’re going to live, am I right? Luck and location have a lot to do with blood pressure, if you slow down a minute … think about it.
For whatever reason, it’s a fact this season on my local lake has been a down one. That leads to two things – stress trying to find fish, and no relaxing payoff when IF we never find them. Maybe we spend even more time in this cycle as the fly fishing around here becomes even more difficult. So we decide to try somewhere else, hitch it up, get in the auto and go. These days? Bad roads. Bad drivers. I’ll have another dose of stress with that, please, heck make it a double.
Maybe some of the factors below need your attention, especially if there hasn’t been a GOOD OFFSET from your fly fishing season this year? As a Wholistic Fly Fisher, which is a theme that will be running in my background (and occasionally foreground!) for the remainder, I see a few of these recommendations that need my undivided attention going forward. And honestly, now that the weather has changed, unseasonably early, there are no excuses left this year – for all of us to get back at it! Actually, I can only check off two-and-half of these steps as ones I am actively attending – 4,6 and alcohol in number five. I teeter on a healthy diet, but get bumped off that wagon more often when busy and stressed. How about you?
Then there’s the killer – genetics. We can do all these things right, and still have a never ending war with blood pressure, just because of who we were born from. This my fly fishing friends, is a fact of life in my case. Let’s see if we can make some time to do battle with this, and all become more of The Wholistic Fly Fishers we were meant to be – from now on.
Read What ChatGPT had to say this morning – BELOW. I wonder how the bot knew to include “fly fishing” in their stress relieving activities? But then … the bot probably knew I would wonder about that, wouldn’t it?
Lowering mildly high blood pressure can often be managed through lifestyle adjustments. Here are some steps you can take:
1. Increase Physical Activity
- Aim for at least 150 minutes of moderate-intensity aerobic exercise (e.g., brisk walking, cycling, or swimming) per week.
- Include strength training exercises two or more days a week. This can also help reduce blood pressure over time.
2. Adopt a Heart-Healthy Diet
- DASH Diet: Focus on the DASH (Dietary Approaches to Stop Hypertension) diet. This emphasizes fruits, vegetables, whole grains, lean proteins, and low-fat dairy products.
- Reduce Sodium: Limit sodium intake to less than 2,300 mg per day, and ideally aim for 1,500 mg.
- Increase Potassium: Foods rich in potassium (bananas, potatoes, and spinach) can help counterbalance sodium’s effects.
- Limit Saturated Fats: Cut back on red meat and full-fat dairy, and increase sources of unsaturated fats like olive oil, nuts, and fish.
3. Manage Stress
- Practice relaxation techniques like deep breathing, meditation, or yoga. Chronic stress can contribute to elevated blood pressure.
- Engage in hobbies or activities that bring you joy and relaxation (such as fly fishing).
4. Maintain a Healthy Weight
- If overweight, losing even a small amount of weight can help reduce blood pressure. Aim for a BMI in the healthy range (18.5 to 24.9).
5. Limit Alcohol and Caffeine
- Keep alcohol intake moderate (up to 1 drink per day).
- Be mindful of caffeine, as it can temporarily increase blood pressure. If sensitive, consider cutting back.
6. Quit Smoking
- If you smoke, quitting can have immediate and long-term benefits for blood pressure and overall cardiovascular health.
7. Monitor Blood Pressure Regularly
- Regularly check your blood pressure at home to track your progress and keep an eye on any fluctuations.
8. Get Regular Medical Checkups
- Consult your doctor to discuss your blood pressure, particularly if you’re considering any medications or supplements to help control it.
Making these changes gradually and sticking to them consistently can have a significant impact. Would you like more specific advice on any of these areas?
Category: Body-Mind-Soul, Fly Fisher Health and Wellness, Wholistic Fly Fisher
