Meditate or take slow, steady deep breaths to calm the nervous system, relax and your dilate blood vessels. Breathing exercises help calm your sympathetic nervous system and your fight-or-flight response. This technique also encourages blood flow to your body’s tissues and causes your diaphragm to move up and down, which eases blood flow to your heart.
Chronic hypertension causes the arteries throughout a patient’s body to become damaged and can lead to additional complications that may yield fatal consequences, especially when left untreated. One study noted that there is a significant increase in the risk for coronary artery disease and stroke amongst people who have elevated or high blood pressure. The study also noted that developing this condition at a younger age seems to hold an opportunity for more risks.
Enjoy a nice, sunny day and go for a brisk walk, for aerobic physical activity at least 30 minutes per day. Kennedy believes this "can decrease systolic blood pressure by 4-9 points." However, even "ten minutes a day can make all the difference." When blood pressure isn’t controlled, general isometric exercise is bad. Preferred cardiovascular exercises include: walking, running, cycling, and swimming.
An aside: We don't much like taking medications, either. But if you end up needing blood pressure medicine to achieve a healthy blood pressure, don't be discouraged. The medicines are effective and safe, and they present only mild side effects, if any. Studies comparing older and newer blood pressure medicines found that one of the oldest and cheapest classes of drugs (the thiazide diuretics, such as hydrochlorothiazide and chlorthalidone) was as good as, or better than, the newer, more expensive ones.
Sleep apnea, diabetes, and stress, each of which may be controlled (though this can be difficult), can also put a strain on the cardiovascular system and intensify blood pressure and related problems. Factors that put you in a high-risk category but that are difficult (or impossible) to control include family history, gender, and chronic kidney disease.
Track your sodium levels. Many American diets include up to 5000 milligrams (5g) of sodium daily, which nearly all medical professionals consider extremely unhealthy. While you usually can't, and don't want to, cut out all sodium, it's important to try to get to below 2 g (2000 mg) per day. To do this, track your total daily intake of salt/sodium, and make sure you are avoiding as much sodium as you can.
Conventional allopathic medicines and lifestyle modifications still remain the backbone of hypertension management. What about alternative treatments, though? Well,in 2013, the American Heart Association came out with an official statement addressing this issue, published in the journal Hypertension. The statement runs about 59 pages, but I will try to summarize this statement's conclusion's addressing the efficacy of approaches like acupuncture, yoga, meditation, etc in treating high blood pressure. Please note that these conclusions apply only to treatment of high blood pressure, and not to other health/psychological benefits that may be derived from doing these activities.
Magnesium. High magnesium intake is associated with lower blood pressure and may have a synergistic effect with potassium. Increasing both nutrients while moderately reducing sodium can lower blood pressure to the same extent as a single medication (17). Magnesium stimulates vasodilators and can inhibit free radical formation in blood vessels (18). Nuts, seeds, spinach, beet greens, and chocolate are good whole food sources.
When you get a high blood pressure reading at the doctor's office, it might be tough for you to understand exactly what impact those numbers can make on your overall health, since high blood pressure has no unusual day-to-day symptoms. But the truth is, having high blood pressure is a serious health risk—it boosts the risks of leading killers such as heart attack and stroke, as well as aneurysms, cognitive decline, and kidney failure. What's more, high blood pressure is a primary or contributing cause of death in more than 1,000 deaths a day in the United States.
1. Isometric handgrip exercises. An American Heart Association study found that squeezing a spring-loaded handgrip for two minutes, over a period of 12 to 15 minutes three times a week, can help lower blood pressure. Why? The study found that blood flow returns to your hands after the isometric exercise, improving blood vessel function. Another study reported in the journal Hypertension found this exercise produced a 10% drop in both systolic (top number) and diastolic (bottom number) readings when practiced six times a day, five days a week for four weeks.
Elevated blood pressure levels can cause dangerous and even potentially fatal complications. Since symptoms are not present during early stages of the condition, frequent monitoring of blood pressure can help a person identify the condition and take appropriate measures. In this post, we provided a complete overview of high blood pressure symptoms, causes, and complications, as well as providing a look at some helpful tips to help you lower blood pressure quickly.
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It's time to heed your partner's complaints and get that snoring checked out. Loud, incessant snores are a symptom of obstructive sleep apnea (OSA), a disorder characterized by brief yet potentially life-threatening interruptions in breathing during sleep. And many sleep apnea sufferers also have high levels of aldosterone, a hormone that can boost blood pressure, according to University of Alabama researchers. In fact, it's estimated that sleep apnea affects half of people with high blood pressure.
Too much booze is known to raise blood pressure. But having just a little bit could do the opposite. Light to moderate drinking (defined as one drink or fewer per day) is associated with a lower risk for hypertension in women, according to research from Boston’s Brigham and Women’s Hospital. Moderate drinking could play a role in heart disease prevention too, studies show.
It’s well known that high sodium can increase blood pressure. To cut back, I recommend patients avoid adding extra salt to foods, avoid foods such as pretzels where there is visible salt, and cut back on prepared foods such as microwavable meals, canned soups and restaurant meals. High-potassium foods, such as bananas and sweet potatoes, can be substituted to offset the effects of sodium to help keep blood pressure down.
A study published in the Journal of Bioscience, Biotechnology and Biochemistry looked at the effect that vinegar has on blood pressure if it is introduced to your diet. The results of the research showed that consumption of acetic acid (which is found in apple cider vinegar) caused a significant reduction in hypertension (high blood pressure). The research found that the acetic acid reduced blood pressure by lowering the renin activity. Renin is an enzyme which helps regulate blood pressure. I mix 1-2 tablespoons in a glass of warm water in the morning. I have found like I like Braggs ACV with the mother.
Low levels of vitamin D—which the body gets from fortified foods, supplements, or the skin’s exposure to sunlight—have been linked to high blood pressure. But most research has found that taking supplements doesn't seem to help. Dr. Bisognano says the jury’s still out on how the two are linked. “I have found that people with extremely low vitamin D levels can have high blood pressure that’s more difficult to treat,” he says, “but I can’t be sure whether that’s the driving issue.”
Another study by UCLA researchers of 1,117 men and women with high blood pressure reported that within three weeks of arriving at Pritikin, systolic blood pressure fell on average 9%. Diastolic pressure also fell 9%. Of those taking blood pressure drugs, 55% returned home medication-free. Many of the remaining 45% left Pritikin with their dosages substantially reduced.2
Omega-3 fats are typically found in flaxseed oil, walnut oil and fish, with fish being by far the best source. Unfortunately, most fresh fish today contains dangerously high levels of mercury. Your best bet is to find a safe source of fish, or if this proves too difficult, supplement with a high quality krill oil, which has been found to be 48 times more potent than fish oil.
Exercise can also lead to lower blood pressure. Although performing moderate to vigorous exercise leads to higher blood pressure during activity, it is lowered afterwards. A wealth of studies indicate that getting 150 minutes per week of exercise—whether walking, cycling, gardening, dancing, or weights—can lead to significant drops in blood pressure over time. Try to exercise every day, but even three or four times per week can bring on big improvements.
Consider once again the analogy of the garden hose. If you turn on the water “harder,” there is more pressure in the hose. Excessive salt in the diet can result in excessive fluid volume in the blood, which results in elevated blood pressure. This cause, too, is reversible, as a plant-based diet of whole, natural foods, devoid of added salt, is naturally low in sodium chloride.
It can also be put into common foods and soups (a few tablespoons of the liquid will do), to hide the flavor in regular meals. Apple cider vinegar is often drunk as a healthy morning tonic and combined with lemon juice, warm water, and a dash of organic honey, can be a rather tasty beverage that not only helps to lower high blood pressure but gives your body a metabolic boost to start the day with as well.
Cardamom is a seasoning that comes from India and is often used in South Asian cuisine. A small study of 20 people investigating the health effects of cardamom found that participants with high blood pressure saw significant reductions in their blood pressure readings after taking 1.5 grams of cardamom powder twice a day for 12 weeks. You can include cardamom seeds or powder in spice rubs, soups and stews, and even baked goods for a special flavor and a possible positive health benefit.
Today's episode of the OPP we feature guest Joe Scola, who is the founder of Wise Ape Tea. They specialize in Adaptogenic teas, which regulate stress for your body. We get into some HEAVY Tea Topics like the weirdest blend of tea, the historic origins of tea, and discuss how adding in CBDs affects tea. Wise Ape also partners with many organizations, and for each tea sale they donate a chunk of the proceeds to these organizations which is awesome! Each tea is partnered with a specific charitable organization so go out there, buy your favorite tea, and contribute to a great cause! Two birds with one stone!
A diet that’s low in fat and carbohydrates can improve artery function, according to a 2012 study by Johns Hopkins researchers. After six months, those on the low-carb diet had lost more weight, and at a faster pace. But in both groups, when weight was lost—and especially when belly fat shrank—the arteries were able to expand better, allowing blood to travel more freely. The study shows that you don’t have to cut out all dietary fat to shrink belly fat. For heart health, simply losing weight and exercising seems to be key.
Most doctors have been taught that once a diagnosis of “high blood pressure” has been made, blood pressure medication is the treatment of choice. As a result, many physicians believe that the current definition of “high” blood pressure is also the same level of blood pressure at which drug treatments are worthwhile. Unfortunately, this is not the case.
“We have many people with hypertension who come to Pritikin,” says Pritikin’s Associate Medical Director Danine Fruge, MD, “and within three days, many have blood pressures that have dropped so low that we need to reduce their medications or take them off their pills altogether. Yes, just three days. That’s how quickly and powerfully our bodies respond to healthy food, exercise, and other lifestyle changes.”
2. Take the right nutrients. Talk with your chiropractor or other healthcare professional about the wide range of well-studied nutrients that, along with dietary and lifestyle modifications, can help normalize your blood pressure. One meta-analysis found magnesium supplements could lower blood pressure. Likewise, researchers find a small but significant decline in blood pressure for people with hypertension who use fish oil. (You can get all of fish oil’s benefits combined with anti-inflammatory flax oil and GLA in our Optimal Omega.)