One of the symptoms of gestational hypertension is elevated blood pressure during pregnancy. Here are some helpful tips to maintain low blood pressure throughout pregnancy.
High blood pressure, often associated with aging, isn’t limited to older individuals. It’s also prevalent during pregnancy, known as gestational hypertension. Approximately 8 percent of pregnant women experience high blood pressure before, during, or after pregnancy. Gestational hypertension isn’t solely about blood pressure; it can lead to various complications such as preeclampsia, reduced newborn birth weight, kidney problems, and potential future heart issues. It’s crucial for every pregnant woman to manage her blood pressure to safeguard her own health and that of her baby. If you’ve been diagnosed with high blood pressure during pregnancy, here are some methods to reduce it.
5 strategies to manage blood pressure levels during pregnancy
Below are five natural methods to reduce blood pressure levels during pregnancy:
1. Unfriend salt
A moderate intake of salt is essential, but aim to minimize it as much as possible since excess sodium is linked to an increased risk of hypertension. Instead of salt, consider using alternatives like lemon juice, herbs, pepper, and other seasonings. Additionally, avoid consuming packaged foods as they often contain high levels of sodium, which can be harmful to you during pregnancy.
2. Incorporate potassium-rich fruits and whole grains into your diet
Potassium plays a crucial role in blood pressure regulation, and numerous fruits and vegetables are rich sources of this mineral. Bananas are particularly renowned for their potassium content. Additionally, consider incorporating other potassium-rich foods into your diet such as sweet potatoes, kidney beans (rajma), tomatoes, raisins, and more to help lower blood pressure. Whole grains are also beneficial as they provide dietary fiber, which has been shown to assist with gestational hypertension.
3. Maintain regular physical activity
Staying physically active throughout pregnancy is essential for a smooth delivery and the health of both mother and baby. Sedentary behavior during pregnancy is associated with complications, so it’s important to keep moving. Regular activity improves blood circulation and helps lower high blood pressure. Consider activities like walking or swimming, which are gentle yet effective pregnancy workouts.
4. Avoid stress as much as possible
Stress poses a significant threat to our health, especially during pregnancy. It’s crucial for women to stay relaxed to prevent health complications, including anxiety, depression, and postpartum depression, as stress can exacerbate gestational hypertension. Engage in activities like meditation, breathing exercises such as bhramari pranayama, and prenatal yoga to alleviate stress and promote a joyful pregnancy.
5. Monitor your weight consistently
While it’s common to hear the phrase “eating for two” during pregnancy, it’s important not to overindulge. Excessive weight gain can pose significant risks to both you and your baby. Although weight naturally increases during pregnancy, it’s essential to maintain control over your eating habits to prevent excessive weight gain.
Other Tips
In addition to the five tips mentioned above, here are some other crucial considerations:
- Quit alcohol and smoking immediately upon conception to safeguard the health and safety of both you and your unborn baby. These substances can be harmful to the developing fetus.
- Adhere to your medication schedule as prescribed by your doctor. It’s vital to follow all medical guidelines to prevent any potential health complications for you and your baby.
- Whenever you feel stressed, don’t hesitate to reach out and talk to someone. Sharing your concerns and feelings can help alleviate stress and lighten your emotional burden, contributing to a healthier pregnancy.