Some Things We Can Do To Reduce Our Blood Pressure Without Medication.

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High blood pressure is often referred to as a silent killer because high blood pressure doesn’t always give you symptoms and so you may not know that you have high blood pressure. Having high blood pressure for long period with cause damage to the blood vessels, resulting in strokes, kidney failure and even myocardial infarction. High blood pressure is very common and probably under diagnosed. However, once diagnosed as having a high blood pressure it is relatively easy to treat and prevent future complications. The trick is to have your blood pressure checked periodically, especially if there is a family history of high blood pressure and if it is high to see your doctor for advise. The public health agency of Canada reports hypertension statistics as follows:-

  • In 2006/07, 450,029 adults were newly diagnosed with hypertension (22.1 per 1,000 population aged 20 years and older, 21.6 per 1,000 women and 22.7 per 1,000 men).

Here are some suggestions based on some evidence that they may be helpful, but the proof of the pudding is when your blood pressure readings become normal  after following these suggestions.

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1. Decrease your weight, even by losing as little as 10 lbs will be helpful.

2. Daily aerobic exercise 30-40 min per day, combined with strength training three times a week.

3. Reduce or stop alcohol intake.

4. Reduce salt intake. We only need 500mg per day but our diets can have as high as 5000mg per day if it is mostly from canned or packaged or processed foods. Most restaurant food is also with high salt content.

5. Reduce oils with high ratio of omega -6 to omega -3, which include corn oil, safflower oil, and sunflower oil; replace it with extra virgin olive oil or macadamia oil.

6. Increase garlic intake, four cloves every day. Can get the same benefit with 900 mg of aged garlic extract.

7.High quality seaweed 3 gm per day.

8.Lycopene in fresh tomatoes or lycopene supplement may also help.

9. Magnesium 500 mg per day , but people with kidney disease should consult their doctor first. Consuming generous portion of green leafy vegetables will give you the same benefit.

10. Vitamin D supplement helps lower blood pressure as well as many other benefits.

11. Four grams of Omega-3 per day also helps to lower the blood pressure.

12. CoQ10 deficiency can cause high blood pressure. Taking 200-400 mg per day can lower the blood pressure.

13. Stress management will also reduce blood pressure.

If you have high blood pressure try to adopt as many of these measures as possible and see if the blood pressure come down. ALWAYS work with you doctor so there are no conflict with medication, proper target of blood is achieved and the supplements are not doing any other harms.

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Resources

The Science of Natural Healing – by Dr Mimi Guarneri

The Importance of Good Sleep and How to Get it.

I have already talked about the importance of right eating and exercising to enrich our soil so we may enjoy health and vitality. Another component of “rich soil” is getting a good sleep.

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Poor sleep leads to serious health consequences in a relatively short time period as compared with eating bad food or not getting enough exercise. Our brain regulates sleep so that if we don’t get enough we developed a sleep debt and our brain works very hard to force us to pay it back. This means whenever there is a quite moment like when we are driving or maybe operating heavy machinery our brain will cause us to sleep resulting in injuries, disasters, and death. In the United States 10,000 deaths are reported from falling asleep whilst driving; this figure is thought to be underestimated of the actual figures.

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The lack of sleep also affects our mood, poor cognitive performance, poor memory, impaired ability to learn and low energy level. Long-term effects include Obesity, Diabetes, Impaired insulin sensitivity, Arrhythmia, Heart attacks, Strokes, Depression and low resistance to infectious diseases.

  • “Studies show short sleepers are three times more likely to develop colds than comparable individuals who average 8 hours of sleep.”
  • “Individuals with sleep problems were 9 times more likely to have planned suicide and 7.5 times more likely to have attempted suicide. Recent studies of suicidal patients showed that treating their sleep disorders led to healthier scores on clinical scales that measure suicidal thoughts and behaviors.”

– Professor H. Craig Heller.

How to improve sleep?

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Drugs.

For short-term only, to get into a sleeping rhythm, OTC remedies or prescription drugs can be used. OTC remedies include diphenhydramine or Melatonin. Prescription drugs include Benzodiazepine such as clonazepam, Valium and Non – Benzodiazepines such as Imovane or Restoril. Sometimes tricyclic antidepressants can also we used to induce sleep very effectively; these include Trazodone, Amitriptyline and Doxepin.

Sleep hygiene

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The most importance aspect of good sleeping is getting the “sleep hygiene” right. This include:–

  1. Keep regular schedule of sleep and awaking- even on the weekend- your biological clock then wouldn’t fight with you.
  2. Sleep only as much as you need to feel rested, don’t over sleep – this will only interfere with the sleep on the following day.
  3. Do not force yourself to sleep – you don’t want to reinforce that sleep is a chore or difficult.
  4. Maintain good sleeping environment – no noise, comfortable and relaxing; not too hot or cold.
  5. Exercise regularly at least 2 twenty minutes per day – avoid intense exercise just before bed.
  6. Avoid caffeinated beverages from mid- afternoon. Do not smoke.
  7. Don’t eat just before bed but don’t go to bed hungry either.
  8. Don’t take your worries to bed.

Other useful techniques.

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Cognitive Behavior therapy help improve sleep by changing your ideas and attitudes towards sleep. It helps to create and maintain a strong association between sleep and bed.

Relaxation techniques nearing bedtime: a warm bath, calm music, meditation and yoga. Involves clearing your mind and focusing on one part of your body at a time. Starting with your feet, consciously relax your toes, your ankles, your lower legs and so on.

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Resources

Secrets of Sleep Science: From Dreams to disorders

By Professor H. Craig Heller.

Interchange Blog

Interchange Blog

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