“It’s important to remind all the healthcare people out there that we need to arm ourselves with every tool in the arsenal,” he said. “That includes medications and procedures of course, but we really need to learn more about lifestyle medicine, and a lot of those gaps that are created during our training, we really need to spend time filling so that we have the tools available to treat diseases better — and more cheaply, for that matter.”
Stress can cause blood pressure to rise, both short- and long-term. So finding something that helps you relax can be an important part of preventing or reducing hypertension. What that something is, exactly, is up to you—but research suggests that yoga, meditation, spending time with pets, laughing, and even having sex (!) may be good choices. “Just like with exercise, you have to choose something that you enjoy and that you can do consistently as part of your daily lifestyle,” says Dr. Bisognano.
You bet. As reported by ABC World News on September 16, 20103, one cardiologist believes the connection between stress and hypertension is undeniable, yet still does not receive the emphasis it deserves. In response, Dr. Kennedy developed a stress-relieving technique he calls "The 15 Minute Heart Cure," a set of breathing and creative visualization techniques that can be done anywhere, anytime. The technique is demonstrated in the ABC World News video above. By teaching your body to slow down and relax when stress hits -- essentially short-circuiting your physical stress reaction -- you can protect your health.
Those who received a placebo drink improved their reading by only 1 point. The phytochemicals in hibiscus are probably responsible for the large reduction in high blood pressure, say the study authors. Many herbal teas contain hibiscus; look for blends that list it near the top of the chart of ingredients for low blood pressure—this often indicates a higher concentration per serving.
It goes without saying that when you don’t sleep well, you don’t feel well, and your body just doesn’t work well. In fact, research has shown for decades that a strong link between insomnia and hypertension exists. Reevaluating your daytime decisions or nighttime routines leading up to bedtime can help you find what works best for you in getting a good night’s rest.
High blood pressure over an extended period can lead to potentially dangerous complications. This can cause damage to organs, leading to microalbuminuria, cognitive dysfunction, and left-ventricular hypertrophy, as noted by one study. Additionally, the risk of renal failure, dementia and suffering a heart attack also dramatically increases in the population with elevated blood pressure levels.
A comprehensive exercise regimen, such as my Peak Fitness program, is very important in producing long-term benefits in people with high blood pressure. Nearly every program should incorporate anaerobic sprint or burst-type exercises one to three times a week, as these have been shown to be even more effective than aerobic exercises at reducing your risk of dying from a heart attack.
Don’t assume that your doctor is aware of these facts. If you are diagnosed with mild, high blood pressure, you likely will be prescribed medication, instructed that it is helpful, and told that you must take it for the rest of your life. But before accepting this potentially dangerous treatment, it may be to your advantage to seek answers to the following questions: “What caused my high blood pressure?” and “Can I remove those causes and reverse this condition?”
Perhaps you’ve never given much thought to your blood pressure, especially if it’s been spot on for most of your life. But as you get older and deal with more stressful aspects of in life, it can affect your blood pressure. Maybe not quite high enough to require medication, but it may be something to keep an eye on it. And this can affect even those who eat well, exercise most days, and do all the right things to stay healthy.
Aerobic exercise, such as brisk walking, will act to quickly lower blood pressure. The average American leads a very sedentary lifestyle, but daily exercise has been shown to be a key component in a healthy routine. A sedentary lifestyle, in combination with poor diet, results in excess weight or even obesity - one of the main triggers of hypertension.
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First, keep in mind that drugs have limited success. Most studies on diuretics and other blood pressure-lowering drugs suggest they lower the risk of cardiovascular events among those with blood pressure between 140/90 and 159/99 by 15 to 20%.3 The problem is, with this range of blood pressure, the risk of cardiovascular-related deaths has increased by 300 to 400% compared to people with normal blood pressure.
4. Limit your salt usage. A sudden jump in blood pressure may be a sign of salt-sensitive hypertension. Overall, about half of Americans with high blood pressure are sodium sensitive; it's particularly common in African-Americans and those over age 65. Cutting the salt in your diet can result in anything from a small to a dramatic improvement in high blood pressure, depending on your level of salt sensitivity.
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.
There are more worrisome facts about medications, notes Dr. Fruge. Drug treatment frequently has annoying and sometimes dangerous side effects, and never cures the disease. All too often, blood pressure problems grow progressively worse despite the use of medications. That’s deeply troubling because hypertension is a major risk factor for heart attacks, strokes, heart failure, cardiac arrhythmia, and premature death.
Certain groups of people—the elderly, African Americans, and those with a family history of high blood pressure—are more likely than others to have blood pressure that's particularly salt-sensitive. But because there's no way to tell whether any one individual is at risk, everyone should consume less sodium, says Eva Obarzanek, PhD, a research nutritionist at the National Heart, Lung, and Blood Institute.
If you’re eating more fruits and vegetables, you’re already taking a positive step toward reducing salt and enhancing potassium intake. Sodium can be found in abundance in processed foods – anything that comes in a package, can, or especially from a fast food restaurant. If you’re over 50, or at higher risk, aim for no more than 1,500 mg/day. Check your food labels for sodium content. If you see that a food has more than 400-500 mg in a serving, see if there’s a lower-sodium option.
If you have not been active for quite some time or if you are beginning a new activity or exercise program, take it gradually. Consult your healthcare professional if you have cardiovascular disease or any other preexisting condition. It's best to start slowly with something you enjoy, like taking walks or riding a bicycle. Scientific evidence strongly shows that physical activity is safe for almost everyone. Moreover, the health benefits of physical activity far outweigh the risks.
Kidneys depend on healthy blood vessels to function properly, proper kidney function is crucial to filtering excess fluid and waste from your blood. High blood pressure can damage your kidneys leading to kidney disease (nephropathy). High blood pressure is the most common cause of kidney failure. Kidney failure leads to either dialysis or a kidney transplant, because your own body can no longer filter the waste and excess fluid from your body.
The connection between caffeine consumption and high blood pressure is not well understood, but there is ample evidence to indicate that if you have hypertension, coffee and other caffeinated drinks and foods can exacerbate your condition. Caffeine is a drug, and while it's entirely legal and widely consumed, it can have a powerful effect on your individual physiology. If you want to eliminate caffeine from your diet, try to do it gradually over a period of days or even weeks in order to avoid withdrawal symptoms like headaches.
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.
To calculate your target training heart rate, you need to know your resting heart rate. Resting heart rate is the number of times your heart beats per minute when it's at rest. The best time to find your resting heart rate is in the morning after a good night's sleep and before you get out of bed. Typically, an adult’s resting heart rate is 60-100 beats per minute. However, for people who are physically fit, it's generally lower. Also, resting heart rate usually rises with age.