Wellness Tips from Josef Schenker, MD
Welcome to our Wellness Tips blog series! Dr. Josef Schenker, Medical Director at Centers Urgent Care, brings his years of medical expertise to offer advice you can use today. Whether it’s managing your daily habits or addressing health concerns, this series is here to help you stay healthy and thrive.
How to Avoid High Blood Pressure
Maintaining healthy blood pressure is crucial for overall well-being, but it’s a challenge many people face. In 2022, high blood pressure was a primary or contributing cause of 685,875 deaths in the United States. High blood pressure, or hypertension, is often called the “silent killer” because it usually has no noticeable symptoms until it causes serious health issues like heart disease or stroke. Thankfully, there are practical steps you can take to manage and prevent high blood pressure.
In this article, we’ll explore various aspects of high blood pressure, including its symptoms and how to avoid it. We’ll also discuss natural ways to reduce blood pressure. With insights from Josef Schenker, MD, a respected medical professional, you’ll gain valuable knowledge on keeping your blood pressure in check.
Dr. Josef Schenker Explains What is Blood Pressure
Blood pressure is the force of your blood pushing against the walls of your arteries as your heart pumps blood. A reading of 120/80 mmHg is considered normal blood pressure.
High blood pressure occurs when the force of blood against your artery walls is consistently too high. Over time, this increased pressure can damage your arteries, leading to serious health complications. Understanding your blood pressure readings and maintaining them within a healthy range is vital for long-term health.
Symptoms of High Blood Pressure
One of the tricky aspects of high blood pressure is that it often doesn’t cause noticeable symptoms. Many people may have it for years without knowing. However, in some cases, individuals might experience:
- Headaches: Often a sign that blood pressure has reached dangerously high levels.
- Shortness of Breath: Difficulty breathing can indicate that the heart is struggling due to high pressure.
- Nosebleeds: Frequent nosebleeds can be a signal of sustained high blood pressure over time.
Josef Schenker, MD notes, “Regular check-ups are essential because high blood pressure can be silent. Waiting for symptoms can be risky. Instead, monitor your blood pressure regularly to catch any issues early.
How to Avoid High Blood Pressure
Avoiding high blood pressure involves lifestyle changes that promote overall heart health. Here are some tips from Josef Schenker:
- Eat a Balanced Diet: Focus on a diet rich in fruits, vegetables, whole grains, and lean proteins. Reducing salt intake is also crucial because excessive sodium can raise blood pressure.
- Exercise Regularly: Aim for at least 30 minutes of moderate exercise most days of the week. Activities like walking, cycling, and swimming can help keep your heart healthy.
- Maintain a Healthy Weight: Carrying excess weight puts extra strain on your heart. Losing even a small amount of weight can significantly lower your blood pressure.
- Limit Alcohol and Caffeine: Drinking too much alcohol or caffeine can raise your blood pressure. Limit yourself to moderate intake.
- Don’t Smoke: Smoking damages your blood vessels and raises your risk of high blood pressure and heart disease. Quitting smoking can improve your overall health.
- Manage Stress: Chronic stress may contribute to high blood pressure. Practices like yoga, meditation, and deep breathing can help reduce stress levels.
Josef Schenker, MD, Explains: Can You Reduce High Blood Pressure Without Medication?
For those already diagnosed with high blood pressure, the question often arises: Can it be reduced without medication? According to Josef Schenker, MD many people can manage and reduce their blood pressure through lifestyle changes alone, especially in the early stages. However, it’s essential to work closely with your healthcare provider to monitor your progress and adjust your plan as needed.
Here are some key points you can do in terms of lifestyle changes:
- Stick to a healthy diet
- Limit alcohol consumption
- Avoid or quit smoking
- Exercise regularly
- Get 7-9 hours of quality sleep per night
- Manage time to avoid feeling overwhelmed
- Maintain supportive and healthy relationships
- Engage in activities that you enjoy and that help you relax
- Keep track of your blood pressure at home
- Maintain a healthy weight
In many cases, these lifestyle changes can be sufficient to bring blood pressure levels back to normal without the need for medication. However, it’s important to consult with a healthcare professional before making any significant changes to your lifestyle, especially if you have existing health conditions.
Natural Ways to Reduce Blood Pressure
Dr. Josef Schenker recommends several natural approaches to help lower blood pressure:
- Increase Potassium Intake: Potassium helps balance the amount of sodium in your cells, and higher potassium intake can reduce blood pressure. Foods rich in potassium include bananas, oranges, spinach, and sweet potatoes.
- Adopt the DASH Diet: The Dietary Approaches to Stop Hypertension (DASH) diet emphasizes fruits, vegetables, whole grains, and low-fat dairy products while reducing salt, red meat, and sweets.
- Stay Physically Active: Regular physical activity makes your heart stronger and more efficient at pumping blood, which can lower the pressure in your arteries.
- Reduce Sodium Intake: Limiting sodium to less than 2,300 mg per day (and ideally around 1,500 mg for most adults) can significantly impact blood pressure.
- Practice Mindfulness and Relaxation Techniques: Activities such as meditation, deep breathing, and progressive muscle relaxation can help lower blood pressure by reducing stress.
- Drink Herbal Teas: Some herbal teas, like hibiscus tea, have been shown to help lower blood pressure.
Josef Schenker, MD, Answers Frequently Asked Questions:
Individuals more likely to develop high blood pressure include those with a family history of hypertension, older adults, people with obesity, smokers, excessive alcohol consumers, or those with high sodium intake. These factors increase the risk of developing hypertension significantly.
Foods that help prevent high blood pressure include fruits, vegetables, whole grains and lean proteins. Key options are potassium-rich foods like bananas and spinach, and fiber-rich legumes. Additionally, reducing sodium intake is crucial for maintaining healthy blood pressure levels.
To lower blood pressure instantly, try deep breathing exercises, manage stress, drink water, avoid caffeine, and take a short walk. For sustained blood pressure control, adopting long-term lifestyle changes like diet and exercise, along with prescribed medications, is crucial.
Visit urgent care if you experience severe headaches, chest pain, vision changes, or shortness of breath. Also, seek care if your blood pressure is extremely high and you’re showing symptoms. These signs could indicate a hypertensive crisis requiring immediate medical attention.
Deflate the Pressure: Take Control of Your Blood Pressure
High blood pressure does not always have symptoms. If you have a family history of hypertension or you think you are prone to it, it’s best to make changes to your diet and lifestyle. In case of serious symptoms, seek professional help immediately.
If you need help managing your blood pressure or dealing with more serious hypertension symptoms, visit any of the Centers Urgent Care facilities across New York. Led by
Dr. Josef Schenker, our competent team can provide comprehensive high blood pressure screenings and expert care.
Don’t let high blood pressure take control. Visit us today!
About Josef Schenker, MD:
Dr. Josef Schenker, a board-certified expert in internal medicine and emergency medical services, brings extensive experience and compassion to his role as Medical Director and Partner at Centers Urgent Care. With leadership in SeniorCare Emergency Medical Services and as an Attending Physician at New York-Presbyterian Brooklyn Methodist Hospital, Dr. Schenker oversees critical care and treatment protocols across varied medical needs. His dedication extends to chairing NYC REMAC, ensuring adherence to state standards in emergency medical procedures. At Centers Urgent Care, Dr. Schenker's expertise ensures prompt, high-quality emergency care for patients of all ages, supported by state-of-the-art facilities including a dedicated pediatric suite.
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