 |
| FREE ARTICLE |
Natural
Ways to Lower Blood Pressure
Hypertension, or high blood pressure, is often
called the “silent killer.” And with good
reason. According to the American Heart Association,
high blood pressure has no symptoms, and can
lead to debilitating conditions such as heart
disease, stroke, kidney disease and vision
problems.
Blood pressure is the force of blood pushing
against the walls of the arteries as the heart
pumps. Normal blood pressure is less than
120/80: The higher number (systolic) is the
pressure created as your heart beats and pumps
blood; the lower number (diastolic) is the
pressure of blood flow when your heart rests
between beats.
The National Heart, Lung and Blood Institute
(NHLBI) estimates that about 1 in 3 Americans
over the age of 20 suffer from the disease.
In Canada, the Heart and Stroke Foundation
indicates that 1 in 5 Canadians have high
blood pressure. Unfortunately, children and
adolescents are also increasingly suffering
with hypertension — a trend largely attributed
to the rise in obesity and obesity-related
diabetes among this younger group.
Many people suffering with high blood pressure
opt for medication, such as diuretics and
beta blockers. However, there is increasing
evidence that natural intervention can help
those suffering with high blood pressure that
isn’t chronic. Some natural approaches include
cutting out cigarettes and alcohol. Here are
five other natural ways you can help lower
your blood pressure:
Drop
the pounds
One of the quickest natural ways to lower
your blood pressure is to lose weight. According
to the College of Family Physicians of Canada
(CFPC), losing 1 kg (about 2.2 pounds) leads
to a 1.6 reduction in systolic pressure and
1.1 reduction in diastolic pressure. The CFPC
recommends 30 to 60 minutes of moderate activity
four to seven times per week.
Do
a DASH diet
DASH stands for dietary approaches to stop
hypertension. The NHLBI conducted studies
which showed that eating meals that are low
in saturated fat, cholesterol, added sugar,
and total fat can help to lower blood pressure.
They recommend filling up on fruits, vegetables,
fish, whole grains, poultry, nuts and fat-free
or low-fat milk and milk products. The diet
is rich in protein, fiber, potassium, magnesium
and calcium. The NHLBI also indicates that
keeping daily sodium intake to 1500 mg (about
three-quarters of a teaspoon) or less makes
the DASH diet even more effective. You’ll
have to consider all the canned foods you
eat as well, which are usually packed with
sodium. To heighten the flavour of your low-salt
foods, add healthy herbs and spices such as
onions, garlic, thyme, rosemary, sage and
basil.
Meditate
on it
Studies show that meditation can significantly
lower blood pressure. In particular, transcendental
meditation (TM) can lower systolic pressure
by 5 points and diastolic pressure by 2.8
points, as revealed in studies conducted at
five independent universities and medical
institutions, mostly funded by grants from
the National Institutes of Health.
Transcendental mediation is a technique that
involves concentrated attention on a single
point and chanting a mantra to achieve a state
where the mind is empty of thoughts, feelings
and fantasies leading to a sense of inner
peace. The results of the studies indicate
that it is just as effective as dietary changes
and exercise in treating hypertension. To
learn more about TM, visit the official site
at tm.org.
Get
a furry friend
According to a study conducted at the State
University of New York at Buffalo, owning
a pet can help to lower blood pressure in
stressful situations. The study looked at
the responses to stressful situations by two
groups of stockbrokers who lived alone and
who were being treated with the drug lisinopril.
One of the groups was also given a cat or
a dog to take home. The stockbrokers in the
group with pets had a much lower increase
in their blood pressure during stressful situations.
The researchers couldn’t confirm why the difference
occurred. But a beneficial effect on your
blood pressure is just another great reason
to adopt a cat or dog, if your lifestyle allows
it.
Go
under the needle
Acupuncture is quickly gaining respect in
the treatment of hypertension in the West.
In Traditional Chinese Medicine (TCM), high
blood pressure is viewed as a symptom, not
a disease itself. Acupuncture helps to improve
circulation and the flow of qi (energy) in
the body. In one study, it was shown to lower
blood pressure by 50 per cent. During the
procedure very fine needles are inserted into
specific points on the body. Researchers believe
that acupuncture stimulates neurotransmitters
in the brain that reduce the heart’s activity
and need for oxygen, which helps to lower
blood pressure. For more information you should
consult a licensed acupuncturist.
How to prep for a blood pressure test
• Never test your blood pressure after exerting
yourself physically, such as taking the stairs,
running or walking a long distance.
• Lay off the caffeine and cigarettes for
a few hours before your test is due.
• A full bladder can affect your reading,
so go to the bathroom before your test.
• Wear a top that is sleeveless or has loose
sleeves.
• Because blood pressure can fluctuate, don’t
panic if you have one high reading. For your
pressure to be considered high, you should
have at least three consistently high readings.
View more free
articles.
|
| |
|
| |
|
|
