Running fasting is certainly not an excuse for those of you who have health problems not to fast. For example, for those of you who have high blood pressure (hypertension) problems, fasting can certainly make it easier for you to feel dizzy, nauseous and also vomiting. Especially when fasting, the body will reduce the production of certain hormones in the body. This of course can cause blood pressure to tend to rise.
Apart from this, of course this condition can cause your fasting to be very disturbed. For those of you who have hypertension problems, of course, don’t worry because you can deal with various alternatives and special tips that might be of great benefit to you. So, what are the specific tips for smooth fasting for people with hypertension? Let’s just look at the following!
Special Tips For Smooth Fasting For Patients With Hypertension
Having a health problem in the form of hypertension can certainly be a serious problem, especially when fasting. For people who have normal blood pressure, of course there is no need to worry when fasting. However, this condition is different for those of you who have high blood pressure (hypertension) where your fasting will be slightly disturbed by this one health problem.
You need to know that when you are fasting, your body will experience a spike in blood pressure. This of course causes the body’s metabolic processes to run slower, causing fat accumulation to occur faster. For people with hypertension, this condition will certainly cause blood pressure to rise. As we know, high blood pressure (hypertension) is a condition in which a person’s blood pressure reaches 140/90 mmHg while the blood pressure count in normal people ranges from 90/60 mmHg to 120/80 mmHg.
Conditions where blood flow is not smooth will create more pressure so that blood can carry oxygen to the organs of the body. As a result, blood pressure can increase. Even though this condition occurs in people with hypertension, this is not an obstacle for you to fast. As conducted by a study published in the Journal of Hypertension in 2016, it states that fasting can help lower blood pressure in patients with mild or moderate hypertension.
When fasting, of course there are changes in sleep patterns and also eating. This condition affects the renin nervous system, sympathetic system and also antidiuretic hormones so that it can cause your blood pressure to drop. Apart from that, fasting can also provide an opportunity for your body to rest from various foods that trigger high blood pressure. So that blood pressure will tend to be stable during fasting.
Even so, you still have to do some tips and also what you have to do when fasting for people with hypertension. Do the tips below so that your fast can run smoothly, including:
Increase the consumption of water
For people with hypertension who want to fast, of course, they must increase their consumption of water. Without us knowing it, of course, the lack of fluids in the body greatly affects the blood pressure in a person’s body. The best tip is that when fasting you have to consume more water, especially when breaking and also sahur. Water is indeed a mainstay for everyone to relieve thirst and also meet the needs of body fluids as needed.
Increasing the consumption of water can certainly prevent dehydration in your body. In addition, consuming enough water can make the body fitter. If dehydration occurs, it is very possible for hypertension complications to occur in the future. When fasting, people with hypertension are not advised to consume too much tea, coffee and soft drinks because they can risk increasing blood pressure by up to 10 mmHg.
Check with your doctor before fasting
People with hypertension certainly have different conditions from people who have normal blood pressure. Before fasting or when fasting, of course you are advised to do so medical check up first or routine checks to monitor your health condition. When you do the MCU, the doctor will certainly advise or discourage hypertension sufferers from fasting. The doctor will also see how much the severity of the hypertension you are experiencing.
In general, your doctor will prescribe anti-hypertensive drugs that will help you control high blood pressure while fasting. For that, make sure you ask your doctor when is the best time for you to take medication and the possible side effects that might occur. In addition, don’t forget to do regular blood pressure checks so you can find out your blood pressure and can immediately anticipate it.
Increase the consumption of fruits and vegetables
Not only hypertension sufferers are advised to increase their consumption of fruits and vegetables, but of course everyone who wants to be healthy is very obliged to eat this menu. Of course, you can make fruits and vegetables into your daily menu every day, either at dawn or when breaking the fast. For people with hypertension, consumption of fruits and vegetables has many benefits. The reason is, vegetables and fruits contain high potassium so they can reduce the effect of sodium on the blood.
Getting used to eating fruits and vegetables, whether it’s open or sahur, is believed to reduce blood pressure up to 11 mmHg. You also have to choose the type of vegetables and fruit that are high in fiber and vitamins. Choose green vegetables that are high in potassium and fiber such as mustard greens, broccoli and spinach which can balance sodium levels in the body. As for the source of potassium, you can get it from bananas, apples, oranges, mangoes, melons, and avocados.
Balance by doing regular exercise
Exercising regularly is certainly the best way for you to normalize blood pressure. This has even been proven by a study where it has shown that exercise done by people who are fasting can help lower high blood pressure. However, while fasting, you are not advised to do sports that make you tired. Of course, you can choose the right time to exercise, namely in the morning and evening, and choose the type of exercise that doesn’t drain excess sweat. The most important thing for you is to try to do regular exercise for at least 30 minutes every day to reduce blood pressure to 5-8 mmHg. In addition to exercising, of course you can balance enough rest for at least 7 hours of sleep at night to make your body fitter.
Reduce your salt intake
Salt is indeed one of the ingredients in the kitchen that can increase the risk of increasing blood pressure. This is the reason why people with hypertension should avoid foods high in salt such as canned foods, salted beans, sausages, chips, processed cheese and various other foods. Reducing salt levels can at least help lower blood pressure by around 5-6 mmHg and can improve heart health.
Those are some of our special tips for smooth fasting for people with hypertension that you can do right now. Good luck!