During pregnancy, 140mm Hg or higher systolic blood pressure and 90mm Hg or higher diastolic blood pressure is considered high. It can lead to slow fetal growth, low birth weight, and decreased oxygen and nutrient flow to the baby. If you are at risk of developing gestational hypertension or already have been detected with the same, effective lifestyle changes can be of great help. Here’s a look.
Keep Moving
Exercising for at least 30-40 minutes can help you keep your weight under control. This is important during high-risk pregnancy because being overweight can disturb your sleep pattern. It further raises your blood pressure, posing a threat to the fetus. Perform low-intensity activities like walking, swimming or mild aerobics. Divide the time into 10-minute segments, throughout the day, to avoid getting exhausted.
Well Balanced Diet
To keep your blood pressure stable, consume potassium-rich foods. Tomatoes, kidney beans, bananas, potatoes, prunes, and raisins must be included in your daily diet. Eat lots of fresh fruits, vegetables, legumes, and whole grains. Dietary fibers can help reduce hypertension to a great extent. Try to have more plant-based foods and less processed food. You can also talk to your doctor about beneficial supplements.
Stress Levels
Chronic stress is quite risky during pregnancy since it might trigger anxiety and occasional high blood pressure. Make it a point to de-stress yourself by reading, listening to music, watching fun shows or simply relaxing. Avoid taking sauna baths during pregnancy to reduce stress, since the heat might further heighten body temperature.
Quit Smoking
Cigarettes can lead to spikes in blood pressure and heart rate. In fact, the chemicals present in tobacco can damage the walls of blood vessels and inflame them. These can increase the pressure while narrowing your arteries. If you are unable to stop smoking during pregnancy, do consult a doctor to find a solution.
Reduce Caffeine Intake
Although there are no proven results of caffeine affecting blood pressure, it is better to cut down on consumption. Blood pressure might increase slightly, so to stay on the safe side, try to control the intake. To check if you are sensitive to caffeine, check blood pressure 20-30 minutes after drinking a cup of coffee. In case it increases by 5 to 10 mm, you might have to reconsider your beverages.
Limit Alcohol Consumption
It is best to avoid alcohol altogether during high-risk pregnancy. Even moderate consumption might increase blood pressure, causing dangerous impacts on the fetus. In addition, the potency of blood pressure medication can also be affected, complicating the entire treatment process.
Cut Down on Salt
Eating excess salt in your meals can increase blood pressure in leaps and bounds. This is one of the most natural ways to bring down your blood pressure. Potassium can lessen the effect of salt on your body and relax your blood vessels. Make sure to avoid fried and canned foods. If you do need to consume canned food, check the labels for low sodium.
Daily Meditation
Yoga is one of the most effective ways to reduce stress on both the body and the mind. The right techniques can lower the tension levels. Consider breath control poses, meditation, and relaxing postures. In fact, mindful programs are quite useful in reducing labor pain in the future. Daily practice of 10-15 minutes is enough to help you cope with high blood pressure.
Hypertension does not have symptoms. But can be extremely harmful for the unborn child. Adopting these measures can help you have a happy and healthy full-term pregnancy.
