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 fat. 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:
Thickening of vessels It induces the reabsorption of water and salt by the kidney, which increase the blood volume.
Both of the them are responsible for increasing blood pressure, which is in time will make the body develop natural resistance to the insulin, followed by another chain reaction of our body creating more insulin and the excess insulin will generate higher blood pressure.?
If you’re obese, all you need is a good diet program and you’ll lose weight on significant amount, but if you are obese and have high blood pressure, you have to control it too by treat the insulin resistance. There are few alternatives to control it while losing weight:
?Avoid food that causes a high rise in blood sugar; since insulin resistance will turn sugar into fat, it is highly suggest to avoid consume food that cause high rise in blood sugar; these include bread, spaghetti, white rice, donuts, and cookies. Eat vegetables, un-ground whole grains, beans, and nuts. Consume Glucophage before meals; Glucophage is an oral diabetes medicine that helps control blood sugar levels. Consult to a doctor beforehand. Exercise; physical activities such as jogging, biking, and swimming for 30 minutes per day is advised. Fasting; there are fasting method to cure high blood pressure, obesity, and diabetes which is consist of 7 days fasting with exercise 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. Drugs;? control using drugs have to be done under a doctor’s surveillance; do not try this on your own. Acupuncture; China’s acupuncture has lasting for thousands years and it has a method to help you control your blood pressure. The process involves inserting needles into skin, so this type of medication maybe not for everyone. ?Yoga; there are many asanas that can help you in this kind of problem, such as Sukhasana, Bidalasana, Shoulder Stretches, and many more. ?Good sleep habits; study show that lack of sleep can cause increase in stress hormone levels, which is in turn will trigger high blood pressure. Make sure you have 6-8 hours good sleep per day. Reduce the consumption of food and beverages that trigger high blood pressure.
Alcohol; try to limit alcohol intake to 3 drinks per day. Coffee and smoking; limit your caffeine and nicotine intake. Salt; limit your consumption of dietary salt less than 4 grams per day.
Points 5-10 are commonly used in regular treatment caused by various factors, not necessarily insulin resistance; you are advised to do this to support your other efforts in keep it 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 with low carbohydrates intake.
Choose your exercise included weight loss program from a selected list by Stefan Vincent to gain weight loss while maintain your blood pressure level; check out Diets that work for a guide on how to choose your diet program wisely and efficiently
