Are you taking a lot of medication? You can reduce this by making lifestyle changes! (Medication Reduction)

Many of us take one or more medications every day for conditions like high blood pressure, cholesterol, or Type 2 Diabetes. Sometimes you may wonder, "Will I ever be able to get off these medications?" The truth is, it's not a pipe dream. With the advice and support of your doctor, and some simple changes to your lifestyle, you may be able to reduce the amount of medication you take, and even stop taking it altogether over time. Let's see how we can help you do that.

1. Make a healthy diet easy

A heart-healthy diet is so simple, yet we make it so difficult.

• Reduce foods high in saturated fats (e.g. fried foods, processed meats)
• Increase your intake of fruits and vegetables .
• Stay away from things that contain refined sugars (e.g., sweetened drinks, cakes, biscuits).
• Include foods that contain healthy fats , such as nuts, fiber -rich foods, and fish .

This sounds easy, doesn't it? But the problem is, in order to eat these things, you first have to have them at home. Think about what's in your kitchen cupboard, in your fridge, in your desk drawer at work, and in your car. Are there things there that are helping you achieve your health goals? Or are there things that are hindering you? If so, it's time to start thinking about it now and change the things you bring home.

2. Get into the habit of reading labels when buying products from the store.

When buying any food that comes in a packet, box, or can, make a habit of reading the Nutrition Facts Label on the back of it. Often, these types of prepared foods can contain a lot more salt (sodium) than we think. Think about how much salt is in the packet of sausages or noodles that you eat every day. But often, there are lower-sodium options for those same foods in the store. Making that small change, as well as reducing the amount of salt you add to your food, can have a big impact on your health. When you reduce the amount of salt in your food, your blood pressure will start to come under control within a short period of time, like a month.

3. Strengthen the most important muscle in the body

Do you know what that is? That is your heart.. Like any other muscle, you need to strengthen your heart by giving it some work. That means exercising. This doesn't have to be something you do at the gym. You can incorporate it into your daily routine.

• Maybe you can go for a short walk with your pet dog.
• You can put on a little song and dance while doing housework.
• You can try it by watching a yoga video online.
• You can take the dusty bike in the garage and go for a little ride.

Whatever you do, you're strengthening your heart. It lowers your blood pressure, controls your blood sugar levels. When you exercise, your body's insulin resistance decreases. That means it becomes easier for your body's cells to absorb sugar. This can help you reduce the amount of medication you need for diabetes. When you control your diet and exercise in this way, your excess weight will also decrease. Losing a little weight will also be a great help in reducing your medication .

4. Limit alcohol consumption

Drinking alcohol in excess can increase blood pressure. So if you are thinking of reducing your medication, you need to be careful about this too. You don't have to stop completely. But keep a limit. Generally, it is appropriate to limit yourself to one standard drink per day for women and two for men .

5. Practice calming your mind.

Stress is a sneaky contributor to many diseases, such as high blood pressure and diabetes. Therefore, keeping your mind calm is like medicine.

• Sit quietly. Breathe. Repeat: Every day for 15-20 minutes, sit in a quiet place, close your eyes, and breathe deeply. Exhale slowly. This simple thing will give you a big relief from your blood pressure.
• Manage your time: Don't try to say 'yes' to everything. Don't be afraid to say 'I can't do this' if you're tired or don't have time.
• Identify Stress Triggers: Identify what things make you uncomfortable and upset you, and stay away from them as much as possible.

6. Quit smoking completely

This is something that you absolutely must do. Stay away from cigarettes and all other forms of tobacco completely.If you smoke, quitting is a great way to help lower your blood pressure, heart attack, and stroke risk. Even if you don't smoke, being around other people who smoke (secondhand smoke) is just as bad for your health.

7. Discuss all of this with your doctor.

This is the most important thing. Let your doctor know that you are starting to make these lifestyle changes. He or she can support your efforts. Over time, as your health improves (blood pressure, sugar levels), he or she will decide if, by how much, and when you can reduce your medication. Your doctor may, if necessary, refer you to another specialist, such as a dietitian, to help you on this journey.

How long will it take to see results from these changes?

This varies from person to person. It depends on how much you make and how your body responds to it. But generally, within 3 to 6 months, you should see a positive change in your blood pressure, weight, blood sugar, and cholesterol levels. You will also feel better and more relaxed. Medication reduction, lifestyle, high blood pressure, cholesterol, diabetes, healthy eating, exercise