Medical terms Hypertension is high blood pressure. It is by far a common condition that can lead to serious complications if untreated. Complications off untreated hypertension can lead to emergencies scubas stroke, heart failure, heart attack, and kidney damage.
Dietary changes and losing weight are effective treatments for reducing blood pressure. Several lifestyle changes that can help to reduce blood pressure. These can be achieved by stopping smoking, reducing stress, reducing alcohol consumption, and by exercising regularly.
Lifestyle changes and diet modifications are very effective when used alone but often have the greatest benefit when used together.
On the other hand many patients with hypertension need and are advised to take medications to lower their blood pressure to safe levels and such goals are to be monitored regularly.
The main source of sodium in the diet is the salt contained in packaged and processed foods and in foods from restaurants.
The body requires a small amount of sodium in the diet. However, most people consume more sodium than they need. A low-sodium diet contains fewer than 2 grams (2000 milligrams) of sodium each day.
Drinking an excessive amount of alcohol increases your risk of developing high blood pressure. People who have more than two drinks per day have an increased risk of high blood pressure compared with nondrinkers.
Adding more fruits and vegetables to your diet may reduce high blood pressure or protect against developing high blood pressure. A strict vegetarian diet may not be necessary.
Eating an increased amount of fiber may decrease blood pressure. The recommended amount of dietary fiber is 20 to 35 grams of fiber per day. Many breakfast cereals are excellent sources of dietary fiber.
Eating more fish may help to lower blood pressure, especially when combined with weight loss.
Caffeine may cause a small rise in blood pressure, although this effect is usually temporary. Drinking a moderate amount of caffeine (less than 2 cups of coffee per day) does not increase the risk of high blood pressure in most people.
Regular exercise (walking, running) for 20 to 30 minutes most days of the week can lower your blood pressure, even if you don’t lose weight. To maintain this benefit, you must continue to exercise; stopping exercise will allow your blood pressure to become high again.
While we have a wide range of drugs and supplements to control blood pressure no one has the final answer on blood pressure control.
Even the most aggressive drug regime may fail to control a person’s blood pressure. I have seen patients on eight or ten medications who are still experiencing elevated blood pressures. Many of them are very stressed by what they see as a very imminent risk of dying, which naturally raises their blood pressure further.
Best ways to control blood pressure without taking medications.
1.Regular exercise ; 30 minutes of exercise 4 to 5 days a week can lower your blood pressure by 5 to 10 mmhg. It is important to keep in mind that ,If you stop exercise immediately your blood pressure can rise again. The exercises good for reducing blood pressure are walking,jogging,swimming,dancing,cycling,aerobic aerobic exercises. Consult a cardiologist before starting an exercise programme.
2.Reduce weight ; blood pressure increases with weight.overweight causes breathlessness when you sleep called sleep apnea which causes rise in blood pressure(hypertension).men are at risk of developing hypertension if their waist measures greater than 40 inches and women are at risk if their waist measures greater than 35 inches. Measurement varies from person to person.
3.Eat a healthy diet ; DASH diet (dietary approach to stop hypertension). DASH diet emphasizes on eating a variety of foods and getting the right amount of nutrients.
Sodium(salt intake): you can consume upto2300mg of sodium per day.
Grains: 6 to 8 servings /day, includes cereals, rice and pasta.
Vegetables: 4 to 5 servings/day, includes carrots, tomatoes,broccoli, sweet potatos, greens, vegetables full of fiber. Example of one servings; one cup of raw leafy vegetables or half cup cooked vegetables.
Fruits: 4to5 servings/day. One serving equals one fruit or 1/2cup fresh fruit or 4 ounce juice.
Diary:2to3servings/day.Milk,yogurt,cheese are major source of calcium, vitaminD and protein. But the key is to make sure that you choose diary products low in fat.
Nuts and seeds:4to5servings/week. One servings equals 1/3cup nuts,2tablespoon seeds or 1/2cup cooked beans.
Fat and oil: 2to3 servings a day. Examples of one serving: 1 teaspoon oil
Sweets:5or fewer a week. One serving equals 1tablespoon sugar, jam. When tou eat sweets, choose that are fat free.
4.Quit smoking ; It helps your blood pressure return to normal level.
5.Alcohol ; Drinking too much alcohol can increase blood pressure.DASH diet recommends toltolimit alcohol to fewer drinks a week.
6.Cut back on caffeine; It can raise blood pressure by as much as 10mmhg in people who rarely consume it. Although the effect of chronic caffiene ingestion on blood pressure are not clear, but the possibility of a slight increase in blood pressure exists.
7.Reduce your stress; it is an important contributor to high blood pressure. Try to avoid stressors by changing your expectations,make a plan to solve problems,make time to relax, practice gratittude.
8.Get support;Getting support from family ang friends can improve your health .
9.Monitor blood pressure at home and see your doctor regularly.
How do you lower your blood pressure?
1) **Reduce sodium. Cultures that don’t use sodium don’t have high blood pressure and the ones that use the most sodium (i.e. Japan) have the highest. Easily said, but hard to do.
2) Reduce simple carbs. Carbs, especially simple carbs, cause you to retain water. Similar effect to sodium except you can reverse it faster.
3) Eat less. Up to a certain point, getting thinner will reduce your blood pressure. Bigger mass = bigger body to pump things through = higher blood pressure.
Generally, it’s the boring diet that we know works but few of us do – eat more vegetables, less processed food, etc., etc. Slightly more controversially, many people have found that eggs help them reduce their blood pressure and long term diet studies seem to confirm this very surprising finding.
Different people’s blood pressure responds differently to alcohol! Heavy drinking is always bad for blood pressure, but light drinking might not be. This could mean 1-2 drinks for some people or 3-4 drinks for others. I’ve found no more than 1-2 drinks 3-4 times per week doesn’t seem to impact my blood pressure and that this is a reasonable standard for others.
1) **Lift weights or do other resistance training 1-2 times/week. Yes, it is said that cardio is king, but in my experience a weight and/or circuit workout at higher intensity has the most immediate and significant effect on reducing blood pressure.
2) Do cardiovascular exercise that you enjoy. This is for all other days of the week that you are not lifting weights. Yoga and walking are fine but the bulk of this exercise should be more challenging (walking on hills, swimming, etc.). Forget 3 times per week – make exercise part of your daily ritual.
1) **Sleep more. To test this one, take your blood pressure after a good night’s sleep and then take it after a bad night’s sleep. ’nuff said, and one of the most underrated factors impacting your blood pressure. Sleep and blood pressure are integrally related – if you have high blood pressure it could impact your sleep, or your bad sleep could impact your blood pressure. Treat the source and the other will fall in line quickly.
2) Extend your exhales by 2-3 seconds. Do this ten minutes a day and you could bring your blood pressure in line. There are various devices for doing this, the best is probably Resperate which has you to sit and do it for 5-15 minutes per day. Extremely relaxing and dilates the blood vessels. Similar in impact to meditation described below.
3) Meditate, or practice progressive relaxation. Too many of us are in fifth gear too much of the time. TV doesn’t count. Find a way to break the stress cycle at a core level. Meditation probably the most effective of these three.
4) Maintain a positive attitude. Smile more ;-).
Many supplements claim to impact blood pressure, in my experience the following work:
1) **Hawthorn root
2) Chai Hu Gui Zhi Tang
3) Ding Xin Wan
The latter two are generally good for relaxation.
The following do not work but are often claimed to:
2) Fish oil
3) Coenzyme Q10
You could try them but they didn’t work for me. Fish oil (especially krill oil) has other beneficial effects so I still take it.
Blood pressure is notoriously hard to impact so it is important not to get discouraged if the above changes don’t work for you. Remember, your blood pressure is like your body’s thermostat. It is possible that after all the changes you still can’t get your blood pressure where you want it. In these “last resort” situations I would recommend the following:
1) **ACE inhibitors or ARBs. These both work on a similar mechanism (impact the enzymes that cause your heart to constrict), and if you have seriously high blood pressure you might end up on BOTH of them as they can work in concert. ACE inhibitors are usually first line of defense (longer history, more generics, etc.) but some people (about 5%) get a cough when they use them so need to stop. I take an ACE inhibitor and have found it very effective (on the order of 10 points of reduction). ARBs may have some benefit related to Alzheimer’s so some doctors have begun prescribing them in place of ACE inhibitors. I view this as a success of pharmaceutical marketing rather than a documented benefit, but would recommend if you can’t tolerate the ACE inhibitors.
The medical community is probably split 50-50 on whether you should start with an ACE inhibitor or diuretic (below) as first line of treatment. I would tend to suggest diuretics as they have been around for longer and don’t mess with internal chemical balances as much.
2) Thiazides and other diuretics. The oldest type of treatment for blood pressure. Seem to be especially effective in African Americans and several other populations. Basically this is similar in impact to the dietary change of reducing sodium as in the end you will retain less water.
3) Other medicines (the list is long). Beta blockers, Calcium Channel blockers, Central agonists, blood vessel dilators. They have a place but I’d recommend discussing with your doctor as they would typically prescribe one of the top two categories first. If they are going with these first it is important to understand why.
Acupuncture, massage, hypnosis, etc. might help. They haven’t for me.
The bottom line: blood pressure is really important to bring under control, and hopefully a combination of the above will work for you.
Hypertension or high blood pressure is known as the silent killer .In fact Over 1000 Americans every day die from High blood pressure with 1 in of 5 people don’t even know they have this serious health condition.
In the next few lines you’ll discover some effective ways to manage hypertension naturally.
1Healthy lifestyle is the best treatment for high blood pressure
No drug can ever help you to win a battle against high blood pressure for good. The best they can do is to give a temporarily relief. However, by changing your lifestyle habits you can keep your blood pressure under control.
There are 3 major aspects of your life that affect blood pressure
– Stress management
Making your heart beating slightly faster than normal from time to time is very important. This doesn’t mean you will have to go the gym every day. Many everyday things count as exercise – house chores, gardening, walking your dog or playing active games with your children are good examples. Walking is the best exercise for high blood pressure, even 15 minutes a day will do wonder. Most important you should do some exercise every day.
Another essential thing you will have to evaluate is your diet. Do you like souses, pickles and pre-cooked meals? Than you will have to cut it down, because all of the above are extremely high in sodium and sodium affects blood pressure very badly. Add more veggies and fruits to your diet, remove your salt shaker from the table and you will feel much better as your blood pressure lowers.
Every time you stress out, your blood pressure jumps up. And if stress is a permanent part of your life it can constantly keep your readings high. Don’t ignore stress; there are many effective ways to deal with it. For example, you can enroll in a stress relief class or take a yoga or Tai Chi class. Try to find time to do things that you enjoy.
When it comes to high blood pressure drugs, you should never get one without consulting a doctor. If a particular medicine works well for your friend it doesn’t mean it will suit you. Most high blood pressure drugs are prescription drugs, so the only way to get them is to visit your physician first and ask for prescription.
Natural Remedies To Treat High Blood Pressure
If you don’t trust conventional drugs and prefer alternative medicine, there are several treatments that can help to lower blood pressure.
Natural herbs for high blood pressure are very popular. Most effective are Hawthorn and Ginkgo Biloba. Several studies have shown that garlic also helps with hypertension control. Garlic thins the blood (reduces its ability to clot). Garlic supplements work just as well as fresh garlic.Here how to make garlic tea How to lower blood pressure quickly and naturally
Among the alternative therapies, most common are acupuncture and magnetic high blood pressure therapy.
Acupuncture relaxes your body and releases some of the strain on the heart. There is no hard scientific proof that acupuncture works, but many people who tried it, swear that it helped to decrease their blood pressure.
Treatment with magnets can also help. Copper and iron bracelets reduce the effects of blood pressure, but scientists don’t know how and why. However, this treatment is painless and safe, so it is worth the try.
There are many ways to treat high blood pressure. You should never ignore it, because this condition doesn’t just go away unless you do something to control it.