This list could easily be twice as long, if not three times as long. But through studies and surveys done by American and European clinics, there’s been a consistent trend in these 8 habits that can potentially raise your blood pressure.
If you’re doing all 8 of these habits, it wouldn’t be too dramatic to say your BP might be 10-20 points higher than it should be.
The good news is that we already know the most common reasons that Americans experience hypertension. For example, poor diet, too much sugar, lack of exercise, stress, and genetics.
What’s great is that these 8 things are controllable! I believe that when you change these common daily habits, you’ll directly notice healthier blood pressure overtime.
To get started, I don’t promise you will notice a huge difference by changing these 8 habits alone. A life of healthy blood pressure is a mix of a healthy diet, exercise, plus small lifestyle changes as I’m about to show you.
So let’s jump right into 8 commonly overlooked causes of unhealthy blood pressure.
BP Habit #1
Smartphone Use:
We’re gonna start off with a big one. We’re almost all guilty of this, but the constant use of our smartphones can lead to worse sleeping patterns. Especially if you use your phone a lot before bed.
So it's not the phone itself, it's what the phone does to your brain when you're trying to get into rest mode. It messes with your internal clock.
Experts suggest shutting off your phone at least 30 minutes before going to sleep. This is to maximize the quality of sleep you get, which in turn leads to healthier blood pressure.
Look at it this way. Poor sleep patterns = higher BP. So turn your phone off before bed, get a good night's sleep, and live a healthier life.
BP Habit #2
Skipping Breakfast:
This one doesn’t seem like a big deal. But in this case, the classic saying is true “Breakfast is the most important meal of the day.”
The reason not to skip breakfast is because it can cause disruptions in our metabolic rhythm. This is a fancy way of saying that our bodies' internal clock naturally goes up and down throughout the day.
And it’s important to work with these patterns, instead of against them. So take the time to have a light healthy breakfast. I suggest trying overnight oats or even having some fruit with yogurt. Just do your best not to skip this key meal!
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BP Habit #3
Air Fresheners:
We all love a good-smelling home! But nowadays certain air fresheners contain chemicals that can trigger respiratory issues and allergies, potentially leading to increased blood pressure.
The solution is to find natural air fresheners, or crack open the windows and let your home air out. Or simply get plants such as Lavender, Gardenia or bamboo palm.
Plants like these not only make your home smell good. But they can also purify the air you breathe by absorbing chemicals.
BP Habit #4
Mouthwash:
You probably would’ve never guessed this one. And don’t get us wrong, we don’t want you to have a smelly breath in the morning.
But here’s what to look out for...Alcohol-based mouthwashes. These types of mouthwashes have been found to raise blood pressure in some people.
So the solution is simple, avoid alcohol-based mouthwashes, or switch over to a natural-based mouthwash with cinnamon or peppermint oil.
BP Habit #5
Evening snacking:
Consider this before your next midnight bag of chips or other things. High-sodium snacks or any heavy foods can be big disruptors of sleep.
And as mentioned before, healthy sleep patterns can equal healthier blood pressure. If anything, look for healthy alternatives to your favorite snacks, something with lower sodium or lower fats. Something that won’t make you feel like a boulder before bed.
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BP Habit #6
Sleeping in a Cold Room:
Most of us can agree that sleeping under a heavy warm blanket, while the rest of the room is chilly, feels just right.
So here’s the trouble with excessively cold sleeping environments. It can cause blood vessels to constrict, leading to a temporary rise in blood pressure. If you want to continue sleeping in a colder room.
Check your readings a little after you wake up. So your body has some time to warm itself up.
BP Habit #7
Overeating Cold Foods:
Similar to #6, I will say that this causes a temporary rise in blood pressure, not permanent. So you can still eat cold food or have cold beverages. But just know that when you do, taking your readings shortly after may give you inflated BP numbers.
The reason this happens is similar to sleeping in a cold room. Your internal body temperature drops slightly, and cold food or drinks cause your blood vessels to constrict, which then raises your BP. The solution here is to let your body warm up before checking your readings.
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BP Habit #8
Excessive Use of Perfumes or Fragrances:
I don’t want you smelling bad. But it might benefit you a lot, to ease down on how much fragrance you spray on. This is similar to #3, but maybe even more health-affecting. Because fragrances stay on your body for hours at a time.
Perfumes or colognes go wherever you go. Now, this might not be an issue for most people. But anyone with even slight respiratory issues could see their BP readings rise when they’re breathing in strong perfumes/colognes all day.
A quick recap of the daily habits:
1. Excessive Smartphone Use
2. Skipping Breakfast
3. Excessive Use of Air Fresheners
4. Excessive Use of Mouthwash
5. Evening snacking
6. Sleeping in a Cold Room
7. Overeating Cold Foods
8. Excessive Use of Perfumes or Fragrances
Before you continue down. I highly suggest reading our article on how to prevent false blood pressure readings. You can read that article here.
Now, back to the main article..
The best time to make lifestyle changes is today. If you really want to tackle high BP and make sure your readings aren’t inflated. Try to do 1 of these 8 changes each day and ideally practice changing all 8 until you see a difference.
I wanna say this last thing... Don’t think that you can only rely on these 8 lifestyle changes.
The biggest impact you can make on your BP comes down to diet and exercise.
The exercise part is gonna take discipline and consistency.
And a healthy diet is just replacing junk food with healthy food.
I want to point out that over half of America eats unhealthy food. Which means they’re not getting their daily nutritional needs.
With how busy life gets it’s understandable that many people end up eating loads of sugar and carbs. Maybe fast food, a few soda cans, it can easily become routine.
But we need to break those routines and replace them with healthier ones.
The routine that we recommend starting. Is taking organic supplements.
For those with unhealthy Blood Pressure. Having an organic supplement stack combined with a healthier diet and exercise routine. Will almost certainly be the most life-changing thing you can do.
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When our bodies produce more nitric oxide we experience healthier blood circulation, more oxygen in the blood, and even more energy.
When this happens, you’ll notice your blood pressure remains at healthier levels. When you have a healthy heart the rest of your body benefits from it.
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