How to Lower High Blood Pressure

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You can find means of lowering high blood pressure, in fact many approaches are reviewed in these pages, but can it be avoided in the first instance? This article discusses some preventative measure that could help you avoid getting hypertension in the first place.

Your body weight has a direct link to blood pressure, as your weight increases the blood pressure also rises. Overweight people have an increased risk of high blood pressure, heart disease, and other cardiac problems. Losing weight can help you feel active and lower your risk of blood pressure and other diseases.

It’s not just how much you weigh that’s important: It also matters where your body stores extra fat. Just like the other things your body shape is also inherited from your parents. Some people are “Apple-shaped”; these have extra fat at the waist while others are “pear shaped” having more fat at their hips and thighs. The former have higher health risks than the later. Current medical advice is that if your waist measurement exceeds 40 inches you are more likely to have heart problems. Anyhow, wherever that extra weight is, you can still reduce it and control your blood pressure.

To lose weight, you should use up more calories than you eat. You need to use up the day’s calories and some of the calories stored in your body fat. Eating 300 to 500 calories less per day, may lead to losing between one and two pounds per week. This is a realistic weight loss goal which should not overtax your body, and over the long term adds up to a substantial reduction in weight. Losing weght gradually increases your chances of keeping it off.

Increase your physical activity if you really want to lose your weight. Being active multiplies the effect of eating less because over time you increase your metabolic rate and therefore burn off fat more readily. Besides losing weight, there are other reasons to be more active: Being physically active can help lower high blood pressure and your total cholesterol level while raising HDL-cholesterol, and reduces your risk for heart disease. Physically active people have a lower risk of getting high blood pressure (20% to 50% lower) than inactive people.

You are not being asked to join a gym but at least try to fit various physical activities into your daily routine in small but important ways. If light physical activities done on regular basis can reduce the risk of blood pressure and heart disease.

Do at least 30 minutes of exercise like swimming or running. If you don’t have 30 minutes for exercising, try to find two 15-minute periods or even three 10-minute periods. Try to do some type of aerobic activity in the course of a week or try brisk walking, most days of the week. These exercises can condition your heart and lungs and can prevent you from diseases.

Most people don’t need to see a doctor before they start exercising, since a gradual, sensible exercise program has few health risks. But in case of any health problem like, heart disease, blood pressure problem or any other you should first consult your physician. Your doctor or other health worker can help you set sensible goals based on a proper weight for your height, build and age and help you prevent high blood pressure. Men and very active women may need up to 2,500 calories daily. Other women and inactive men need only about 2,000 calories daily. A safe plan is to eat 300 to 500 fewer calories a day to lose 1 to 2 pounds a week.

I have always found Qigong and Tai Chi to be fascinating subjects and have found significant health benefits from following some of the exercises. I was therefor very interested recently to come across an article by an expert practitioner, H. Wei Williams. In this article she outlines a series of simple Qigong exercises designed to lower hypertension (high blood pressure). The exercises are very simple and do not involve getting breathless, but are effective. I reproduce the full article below:

We all know that a healthy lifestyle cannot exist without adequate exercise. Qigong is one of the best kinds of exercises because it can provide both a gentle as well as a thorough workout.

Also important, there have been a growing number of studies on qigong (a.k.a. chi kung) and its benefit in the treatment and prevention of high blood pressure, as well as other cardiovascular diseases.

There are literally thousands of qigong exercises you can practice, ranging from short and simple exercises that take only a few minutes to do, to some very complicated forms that may take up to an hour or more to complete. Some are light and gentle exercises that are suitable for the weak ad elderly, or even for the physically challenged, while other qigong exercises are more rigorous and demanding in the workout.

Here is one simple qigong exercise specially designed to treat or prevent hypertension:

1. Stand with your feet shoulder-width apart, toes pointing forward, knees slightly bent.
2. Bend your torso so that your arms hang loosely past your knees, with your head hanging down at about waist level or lower.
3. Begin swinging your arms loosely back and forth from side to side, letting the momentum flow freely by keeping the arms totally relaxed and loose.
4. Continue swinging for several minutes. Then, to conclude your exercise, strike the back of your knees firmly three to five times with your fists, before rising up from your bent torso position.

This exercise is easy to do and only takes a few minutes of your time. If you suffer from high blood pressure, practice this qigong exercise whenever you can — at least three to six times a day. With regular practice, you will be able to reduce your blood pressure to normal levels.

This is one of five exercises designed to loosen joints and muscles. These exercises form the basic foundation to tai chi and other qigong forms. You can find more such exercises including qigong yogic breathing, tai chi and meditation on my website — all excellent for helping to treat your high blood pressure.

Don’t let hypertension get the better of you. With a healthy lifestyle that includes regular practice of qigong/chi kung, you will find you can reduce high blood pressure without having to resort to medication. Look forward to my last article on qigong practices for hypertension: yogic meditation to lower stress and blood pressure.

By: H. Wei Williams

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As a teenager, H. Wei Williams trained intensively in qigong/chi kung and tai chi chuan for health, self-defence and spiritual growth—several hours a day, 365 days a year. Her 30 years of knowledge and teaching experience in martial arts, Chinese medicine, meditation and yogic breathing is reflected in the wide range of topics offered on her website. Visit www.chikung-unlimited.com to see how qigong/chi kung can meet your individual needs.

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When a person is under stress, their body starts what is known as a stress reaction. A number of chemicals are let loose into the bloodstream, the heart beats faster, breathing becomes more rapid, and muscles tense up.  If the person is planning on running away from a hefty animal, these are all suitable responses. However these are not acceptable reactions for the businessman at his desk taking a telephone call!

The body easily takes care of an occasional reaction like this, the chemicals are cleaned out, and the body becomes relaxed once more. However, when this reaction occurs a number of times a week, the stress starts to modify the resting state of the body.  Muscles no longer totally relax, and the frequent release of these chemicals creates other problems. Constant stress may well bring on such difficulties as sleeplessness, stomach and digestion problems, panic attacks, and pain of some sort (like frequent headaches). Long term difficulties relating to stress include strokes, high blood pressure, and colitis or other gut difficulties.

Someone might attempt to handle stress on his or her own, by finding something to mask it.  Alcohol, caffeine, cigarettes, and even lots of sugar may well make the person feel better. One of the most frequent “pills” after a stressful moment is a cup of coffee and a doughnut, or maybe a cigarette. Physicians may well also prescribe medications to combat some of these symptoms, both psychological and physical.  Antidepressants, one of the more common medicines for this, only offer short-term relief at best.

The obvious answer is to get rid of the cause of stress. However, many times that simply is not possible.  Is there another solution? One of the most successful results from acupuncture is the relaxation of the patient, followed by the removal of tension from the body.  This relaxation reaction produces a decreased heart rate, lowered blood pressure, and increased energy and possible tissue regeneration. There is frequently a feeling of well being and self-confidence. As the acupuncture treatment stimulates and redirects the vital energy of the body, each muscle and organ system begins to perform the way that it should.  Acupuncture is not only used to relieve the stress reaction of a patient, but also in a number of cases it has made the doctor prescribed antidepressant unnecessary. With wider use of acupuncture, there could be a substantial reduction in the consumption of drugs like Prozac.

Standard acupuncture techniques using needles are highly effective to combat persistent stress.  If this were more widely accepted by Americans under routine stress, we would have a much healthier populace. Furthermore, acupuncture treatments that use low levels of electrical energy have been found to be even more successful in reducing blood pressure.   The combination of using acupuncture therapy for blood pressure management and possible healthy tissue regrowth is a highly exciting issue for people with heart and circulatory difficulties

Acupuncture is one of the most successful treatments for this American problem.  Not only do the symptoms decrease, but the acupuncture treatment results in a healthier body as well.

With a little knowledge and a sense of enquiry, people with hypertension can lower their blood pressure using herbs that can be found right in their backyard.

People who are prone to developing hypertension due to their family history or lifestyle would be well advised to learn about the cheap herbs that are widely available and yet have been shown to be quite effective in regulating blood pressure levels.

1. Garlic or Allium Vineale - Eating at least 10 cloves of raw garlic per day can keep your systolic and diastolic blood pressure at healthy levels. The substances found in garlic like selenium, sulphides and germanium can lower blood pressure and bad cholesterol levels. Garlic is also able to prevent blood clots. Raw garlic is apparently more effective in keeping blood pressure low compared to cooked garlic or garlic supplements. The strong odor of this herb is a turn off to many, but they can still benefit from its blood pressure lowering effects if they bake it or mix it into their favorite dishes.

2. Hawthorn (Crataegus Oxycantha Monogyna) - Hawthorn helps lower your blood pressure, dilate your blood vessels, strengthen your heart and improve your body’s circulation. To get the most of this powerful herb, take around 900 mg of hawthorn flower and 160 mg of hawthorn leaf extract daily, for a month and a half or more. It is important to note, though, that hawthorn is to be used just as a supplement and not as a substitute for doctor-prescribed medication. You can just take hawthorn along with your blood pressure medications.

3. Olive leaves from the olive tree (Olea Eupopaea) - Olive leaves are not just great for your hair and skin, it also works effectively to lower blood pressure, ensure healthy blood circulation, and keep your heart and immune system at tip top shape. Olive contains powerful antioxidants that are responsible for preventing the oxidation of bad cholesterol and the dilation of blood vessels. It is also recommended that you try the Mediterranean diet, which, with its extensive use of olive oil, helps decrease your chances of getting heart problems.

4. Kelp or the common aquatic plant - This aquatic weed is often found as a main or side ingredient in Japanese dishes. Kelp extracts are said to contain histamine which is known for reducing blood pressure levels. This chemical is commonly used in hypertensive drugs. Kelp is widely used in Japan as a food. Various Japanese studies confirm the effectiveness of kelp in lowering blood pressure. It is used as a main ingredient in Japanese noodles and can be used as a substitute for salt.

5. Parsley or Petroselinum Crispum - This herb is a staple in many households and is used for many common dishes like omelet and salads. Parsley leaves, which can be used as a food herb or as a beverage, are very high in potassium. Potassium is needed by the body to maintain adequate levels of sodium. The intake of parsley is said to keep the body’s sodium level low (by eliminating salt) which in turn keeps blood pressure low. Experts recommend the intake of 3,500mg pf parsley daily to keep the blood pressure level normal.

Aside from these five, there still are other herbs that can be used for its healing properties, particularly in controlling blood pressure. If you are interested to ensure that your blood pressure levels are kept at a low, choose from among these highly affordable and readilyavailable herbs.

By: Robert L Brown

Article Directory www.articledashboard.com

Additional reading: Find out about ways to lower blood pressure & also ways to cure high blood pressure naturally - click on the links for details.

Quite often people are surprised to realise that their heartbeats are irregular. Awareness of heartbeats (called palpitations) varies enormously. Some people can feel normal heartbeats, and most people can feel heartbeats when they lie on their left side. There are many who are not particularly aware of their heartbeat or it’s variations until something dramatic occurs.

Irregular heartbeats or arrhythmias have potential consequences that range from harmless to life threatening. The seriousness of an arrhythmia may be unrelated to the severity of the symptoms that occur. The absence of strong symptoms does not necessarily mean there is nothing to worry about and indeed some potentially life-threatening arrhythmias cause no symptoms. Whereas sometimes inconsequential arrhythmias can cause severe symptoms and discomfort.

When arrhythmias impair the person’s heart’s ability to pump blood, they can produce weakness, a reduced capacity for exercise, light-headedness, dizziness, and fainting. Fainting occurs when the heart is pumping so inefficiently, it can no longer maintain enough blood pressure. If such an arrhythmia persists, death may be a direct result.

Arrhythmias may also aggravate the symptoms of underlying heart disease, including chest pain and shortness of breath. Arrhythmias that produce symptoms require prompt attention.
Often, a person’s description of symptoms can help doctors make a preliminary diagnosis, determining the severity of the arrhythmia. The most important considerations are whether the palpitations are fast or slow, regular or irregular. If the palpitations are brief or prolonged? Whether or not the arrhythmia itself produces symptoms?

Whether the palpitations occur when you are resting or only during strenuous or unusual activity, whether they suddenly start and stop or whether the process is more gradual will affect the doctor’s assessment. However, diagnostic procedures and tests over a prolonged period may be required to determine the exact nature of the arrhythmia and its cause and of course, the appropriate treatment

People with suspected life-threatening arrhythmias are usually hospitalized and monitored closely. Their heart rhythm is continuously recorded and displayed on a television-type monitor by the bedside or nursing station. Thus, any problems can be identified promptly, and dealt

Hypertension or high blood pressure is an affliction that is currently affecting a continuously growing number of people. The main cause of high blood pressure is an unhealthy lifestyle and a wrong diet. Other causes include obesity, excessive alcohol intake, kidney diseases and others. People with hypertension are often given medication by their doctors and specialists to help maintain the optimum blood pressure level. But did you know that there are natural remedies you can take to prevent high blood pressure? These remedies are 100% natural and cheaper.

There are a number of renowned natural remedies for hypertension. These include the following:

1. Garlic - chew a clove of garlic every morning and drink lots of water afterwards. You can also pound the garlic and drink it together with water. It is said that garlic can lower blood pressure by as much as 5-10%. Garlic is also effective in lowering cholesterol levels in the body.

2. Hawthorn - Hawthorn has been used for ages as a herbal tonic. From Europe to China, hawthorn is used to lower blood pressure. Recommended daily dosage of hawthorn is from 100-300 mg, for 3x a day.

3. Honey - Honey is an all-natural food that is reputed to have dozens of health benefits. For hypertension you can mix one teaspoon each of honey, ginger, and cumin powder. Drink twice a day for maximum effect.

4. Ginkgo Biloba - very well-known in oriental medicine, the ginkgo is also an effective herbal remedy for cardio-vascular problems including hypertension. It is anti-inflammatory and also a stimulant, thus it can help reduce the constriction of blood vessels that results to high blood pressure.

These are just four of the many natural and herbal remedies for hypertension. A bit of research will yield dozens of other herbal and fruit remedies people with hypertension can try. These herbal remedies help alleviate hypertension by treating the underlying causes of it.

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How is blood pressure measured?

Blood pressure is measured through the use of an instrument called sphygmomanometer. It is recorded by giving the systolic and diastolic pressures expressed in millimeters of mercury (mm Hg).

The measurement is written with the systolic pressure above the diastolic pressure or with the systolic number before the diastolic number, such as 120/80 mm Hg.

What are systolic pressure and diastolic pressure?

The systolic pressure is the force of the blood exerted as the heart muscle contracts while the diastolic pressure is the measure of the force of the blood against the arteries during the relaxation of the ventricles between beats.

What is the normal blood pressure?

The normal blood pressure of a healthy young adult is about 110/75 (below 120 mm Hg systolic and 80 mm Hg diastolic). As one gets older, the normal blood pressure usually gets higher- a 60-year old usually has a blood pressure of 130/90.

What is high blood pressure?

Abnormally high blood pressure, medically known as hypertension, is a condition wherein the blood pressure measures above the normal blood pressure even when he is at rest.

What is low blood pressure?

Low blood pressure, medically known as hypotension, is a condition wherein a person of normal heart and blood vessels has blood pressure that is too low for his age. In effect, blood flow towards the brain is lessened, causing the person to get dizzy and faint.

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The state of having high blood pressure is also referred to as hypertension. You are a possible candidate for hypertension if your blood pressure is higher than 140/90 mmHg.

Hypertension can originate from a lot of things. For one thing, improper diet with increased intake of fatty and high-cholesterol food can cause hypertension. Emotional disturbances can also heighten the risk of hypertension. Sometimes, doctors cannot point out the root cause of hypertension but for those which reasons are determined the solution is more apparent.

If you have some problems with your kidney’s blood vessels then the chances of acquiring hypertension is higher. Renal parenchymal and renal vascular diseases are the two most common kidney ailments that can cause hypertension.

A pregnant person is also susceptible to hypertension as during pregnancy, major changes happen in a woman’s body. When a body adapts to the baby growing inside her, even though these changes are all regarded as normal, some of these activities can eventually lead to hypertension. Expectant moms that have a record or a lineage of heart problems are advised to be extra careful during the entire pregnancy stage.

Using birth control pills can also be a factor as these pills are known to have some side effects. The change in the body’s blood pressure is the primary side effect of taking pills.

If you any heart problems, chances are, your blood pressure becomes erratic. Your blood pressure can either be low or high, depending upon the reaction of your heart and your body.

If hypertension persists, there are different problems that could arise out of it. People with hypertension can contract a stroke at anytime. The chances of stroke are very high.

Hypertension can also cause faulty vision. When the fine blood vessels of the eyes break because of high blood pressure you could have blurry vision, which can even lead to blindness. Hypertension can also damage the kidneys as the kidney’s blood vessels can thicken with high blood pressure.

A way to be free of hypertension is to regularly check your blood pressure. Doing that is very essential for a fuller, healthier life!

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