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5 Natural Ways to Lower Blood Pressure

Welcome to a comprehensive guide on naturally lowering blood pressure. High blood pressure, a common concern for many, particularly as we age, can often be effectively managed through simple lifestyle changes.

 In this post, we’ll explore practical solutions supported by scientific findings. From the importance of monitoring blood pressure to learning about five natural ways to maintain/lower blood pressure. This includes dietary adjustments, exercise routines, weight management, quality sleep, and herbal supplements.

 Learn how these strategies can make a significant impact on blood pressure levels and when it’s crucial to seek professional guidance. 

“Let’s embark on a journey toward healthier living and optimal well-being.”

 
 

In The Medical Office:

 The most common diagnosis that I treat on a daily basis is high blood pressure (hypertension).

 This is mostly due to the fact that blood pressures appear to naturally rise as we age. 

At least up until about age 60 when blood pressures seem to level off some. 

With that said, more than half of individuals over the age of 60 have high blood pressure while a little over 1/3 of adults aged 40-59 have it.

How is high blood pressure defined?

These are the guidelines that we use to define and treat elevated blood pressure.

  Anything over:

     140 systolic (top number) 

     90 diastolic (bottom number) 

     Ex: 140/90

These thresholds get relaxed a little for those over the age of 60 to 150/90.

These guidelines are laid out by the JNC-8 (which stands for joint national commission .) These guidelines were updated in 2014 and define the thresholds for treatment.

Monitoring Blood pressure

        I typically recommend most of my patients to get a home blood pressure machine. In many cases we can even prescribe one. Even when purchasing out of pocket you can typically find a good one for 30-40$. I personally have an omron at home. 

       Try to avoid buying a wrist cuff. These are much less reliable than the arm machines. Cuff size also matters. Using a cuff that is too small or too big will skew numbers. 

       It’s important to make sure you’re sitting with your feet on the floor. Your arm should be level with your heart. Dropping your arm down or raising it up can obscure your readings.

Why do we care?

If your car was constantly on the verge of overheating, you’d probably do something about it. Otherwise, you’d better get some good walking shoes. Ironically the more you walk, the better your blood pressure is likely to be. I digress, living with high blood pressure puts a lot of strain on your organs, especially the heart. If the heart is asked to consistently work against an elevated pressure it will behave like any other muscle and start to enlarge. Turns out having a big heart is only good when it comes to being generous. It is not good for your health. Moral of the story, control your blood pressure and it will protect your heart.

5 Natural Ways to Lower Blood Pressure

  1. Dietary Changes: 
  • The most commonly used dietary approach is the DASH diet. This stands for Dietary Approaches to Stop Hypertension. 
  • The DASH diet is very similar to the Mediterranean diet as they both emphasize fruits, vegetables, whole grains and lean meats. 
  • Studies show that the DASH diet can drop systolic blood pressure by as much as 10 points.

 

  1. Exercise: 
  • Regular physical activity, like brisk walking, jogging, cycling, or swimming, can help lower blood pressure.
  •  Aim for at least 150 mins of moderate-intensity exercise per week, which may be best achieved by focusing 30 mins a day for 5 days a week.   
  • Studies show that regular exercise can lower blood pressure by about 5 points.

 

  1. Weight Management:
  •  Weight loss has the largest impact on blood pressure. 
  • For every 20 pounds of weight loss blood pressure can drop by up to 20 points.

 

  1. Adequate Sleep: 
  • Aim for 7-9 hours of quality sleep per night. 
  • Poor sleep can contribute to high blood pressure.

 

  1. Herbal Supplements:
  • The use of certain herbs, like hibiscus, garlic, and ginger, have been shown to have the ability to lower blood pressure.

Special note from the Doctor:

  “Remember, your health is a lifelong partnership, and small changes can make a big  difference. Try to indulge in a good laugh regularly, and let   your heart thank you with every beat. Laughter is not only a great medicine but also a   fantastic workout for your heart.” 

  “Wishing you a life filled with good health, happiness, and hearty laughter….haha get it”

Disclaimer:

The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of content found on this blog.

  • If you think you may have a medical emergency, call your doctor or emergency services immediately. Reliance on any information provided by this blog is solely at your own risk. The author(s) of this blog do not assume any liability for the information contained herein, be it direct, indirect, consequential, special, exemplary, or other damages.

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Have a Healthy Day!

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