More Ways To Lower Your Blood Pressure Naturally
You can also find out a lot more about how to get yourself into a good regular sleeping pattern in our guide:
Step 9 of the guide looks at the effects of sleep on blood pressure. However, there are many other factors that affect your blood pressure.
So if you want to lower your blood pressure , the best way is to apply a broad approach, using natural home-based remedies to cover all possible causes.
This guide will help you do that. It contains simple and proven strategies to lower your blood pressure and keep it low through easy, effective and enjoyable changes in lifestyle.
It takes you through these in nine easy-to-follow steps. These progressive steps are based on the principle that positive incremental change is always best in health matters, and each chapter will take you further along the road of greater vigour and peace of mind .
Choose between a wide range of delicious foods that reduce your blood pressure. Include a number of mental and physical exercises in your schedule for both relaxation and invigoration .
To download a sample of the guide to your computer right now and scroll to the bottom of the page for the download link.
Post by Alison.
Risk Factors Of High Blood Pressure
- Shift work: Those who do shift work all the time might confuse their body. That being said, the blood pressure mightnt come down when it ought to.
- Advanced age: Aging comes with some health issues that might interfere with your circadian rhythm.
- Salty diet: Have you ever felt thirsty when you eat a bunch of salty foods ? Salty diet causes conserving water in the body and urinary retention, which could jack up the blood pressure.
- Diabetes: Sticky blood surely puts a burden on the heart to work harder to pump the blood all across the body.
- Lack of exercise during the day: Yes, exercise does good for you most of the time. Its darn good to lower your blood pressure. But if you have a sedentary lifestyle that could be one of the reasons for nocturnal hypertension.
Cut Back On Sugar And Refined Carbohydrates
A 2010 study compared a low-carb diet to a low-fat diet. The low-fat diet included a diet drug. Both diets produced weight loss, but the low-carb diet was much more effective in lowering blood pressure.
The low-carb diet lowered blood pressure by 4.5 mm Hg diastolic and 5.9 mm Hg systolic. The diet of low-fat plus the diet drug lowered blood pressure by only 0.4 mm Hg diastolic and 1.5 mm Hg systolic .
A 2012 analysis of low-carb diets and heart disease risk found that these diets lowered blood pressure by an average of 3.10 mm Hg diastolic and 4.81 mm Hg systolic .
Another side effect of a low-carb, low-sugar diet is that you feel fuller longer, because youre consuming more protein and fat.
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Causes Of Nighttime Spikes
Kario told Healthline that blood pressure rises naturally to excrete excess sodium from the kidneys, particularly among people with high sensitivity to salt intake.
Usually, high daytime blood pressure is enough to excrete the sodium, he said. However, in the subjects with increased circulating blood volume , blood pressure needs to increase not only during daytime but also nighttime to excrete the sodium from the body. This is the compensated mechanism, but its harmful to the heart.
Dr. Raymond Townsend, a medical expert with the American Heart Association and director of the Hypertension Program at University of Pennsylvania, told Healthline that ideally all blood pressure measurements would be taken at night, not during the day.
When youre asleep at night, its the purest time for blood pressure, he said. Its a window into how that persons system is working.
Townsend, who has administered thousands of nighttime blood pressure tests, said theres potential for using consumer devices for at-home blood pressure monitoring.
A device called the WatchBP Home from Microlife, for example, can provide up to three nocturnal blood pressure results per night.
What Reading Is Considered High Blood Pressure
Blood flows in almost every single corner of your body. It brings oxygen and nerves to each site so that they can operate for proper functioning.
Blood vessels are its pathway in which it travels and if you lay them out in one line it would be around 100,000 miles in an average adult. You can imagine how tiny and super fine they are.
Hence, blood in blood vessels should be flowing at an ideal pressure so that it doesnt hurt vulnerable blood vessels. You mustve seen numbers like these when your blood pressure was taken.
120/80, 112/76, 158/84
Although it can vary depending on gender and age, the ideal blood pressure is normally somewhere between around 90/60 mmHg and 120/80 mmHg .
Lets delve into what each number means.
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How To Lower Blood Pressure While Sleeping
Believe me, there is a slew of blood pressure-lowering techniques out in the wild. Its like there are a million ways to lose weight .
I am not going to explain every single thing here, but Ill let out some of the good methods that I EYE-WITNESSED the effectiveness in my patients.
- Quit smoking: The damn worst thing in the world! When you smoke it constricts the blood vessels and damages their walls in the long run. By stopping smoking you can somehow lower down your blood pressure even in a day! See my other blog post about 5 reasons not to smoke.
- Eat less junk food: This food carries a ton of sodium which causes water retention in your body. Its not really helping with your high blood pressure.
- Take potassium: I recommend that you eat potassium tablets unless can eat bananas like a monkey all day long. Potassium is excellent at getting rid of sodium out of your body. A lot of my patients have benefited from this regime. Why dont you try?
- Workout and lose weight: Being overweight or obese could be pretty critical as it increases the resistance to blood flow, which means your heart should work harder to pump blood. Yes, losing weight isnt easy but it could actually save you from lots of nasty health issues.
What Is The Connection Between Sleep And High Blood Pressure
Sleep is the bodys natural way to process stress hormones known to raise blood pressure. Without enough restful sleep, the hormone levels remain high which leads to inflammation. This, in turn, can cause your blood vessels to narrow and lead to high blood pressure. Most adults require 7 to 8 hours of restful sleep each night. If you are in the habit of skimping on sleep just to get through the week, it may be impacting your blood pressure. Make room for sleep in your daily schedule and avoid the temptation to think you can catch up later when life is less hectic. Making sleep a priority will reduce stress, improve your health and make you better able to tackle daily tasks.
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Sleep Face Down For Lower Blood Pressure
Nighttime Blood Pressure Affected by Sleeping Position
Oct. 11, 2004 — A change in sleeping position may lower your blood pressure.
That suggestion comes from a study presented this week at the American Heart Association’s 58th Annual Fall Conference.
Researcher Yasuharu Tabara of Ehime University School of Medicine in Ehime, Japan, notes that high nighttime blood pressure is a bad sign for people with heart problems. He wondered whether sleeping posture might affect overnight blood pressure — and a person’s risk of a nighttime heart attack.
Tabara and colleagues signed up 271 healthy men not taking blood pressure medication. They ranged in age from 19 to 64, with an average age of 50. The researchers put automatic blood-pressure cuffs on the men and asked them to lie face up. Then they had them turn over and lie face down while they again measured the men’s blood pressure.
The men’s overall blood pressure went down slightly — but significantly — when the men rested face down. Twenty-five of the men had a dramatic decrease in blood pressure — more than 15 points — when they flipped from face up to face down.
“Marked change in blood pressure during sleep by turning the position further studied as a possible cause of cardiovascular events during the sleep,” Tabara and colleagues conclude.
Sleeping Pill Use Linked To Later Increase In Bp Meds
The use of sleeping tablets by older hypertensive patients was linked to a subsequent increase in use of antihypertensive medications in a new study.
Previous studies have generally found associations of sleep characteristics with blood pressure and hypertension in middle-aged adults. However, these associations were absent or inconsistent among older subjects, senior author José Banegas, MD, Universidad Autónoma de Madrid, Spain, explained to Medscape Medical News.
Our findings may be useful in practice, given that 1 in 5 older people in the present study increased their antihypertensive treatments during the follow-up, and it is known that the greater the number of medications patients take, the higher the risk of inappropriate medications, adverse reactions, and lower treatment adherence, he added.
The prospective cohort study was on March 25 in Geriatrics and Gerontology International.
The study involved 752 patients aged 60 years participating in a seniors cohort. The patients were undergoing treatment for hypertension and were followed from 2008-2010 through 2012-2013.
Selfreported sleep duration, sleep quality , and sleeping pill use were ascertained at baseline, and the change in the number of antihypertensive drugs prescribed by the end of follow-up was calculated.
Analyses were carried out with logistic regression and were adjusted for demographics, lifestyle, comorbidity, baseline number of antihypertensive drugs used, and hypertension control.
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How Blood Pressure Is Measured
It is best to measure blood pressure when you are relaxed and sitting. Blood pressure is usually measured by wrapping an inflatable pressure cuff around your upper arm.
Blood pressure is recorded as two numbers, such as 120/80. The larger number indicates the pressure in the arteries as the heart pumps out blood during each beat. This is called the systolic blood pressure.
The lower number indicates the pressure as the heart relaxes before the next beat. This is called the diastolic blood pressure. Both are measured in units called millimetres of mercury .
Common Causes Of High Blood Pressure Spikes
Some people with high blood pressure will experience sharp rises in their blood pressure. These spikes, which typically last only a short period of time, are also known as sudden high blood pressure. These are some possible causes:
- Certain medications or combinations of medications
- Chronic kidney disease
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For Better Sleep Opt For Healthy Habits Not Pills
Research has shown that changing your lifestyle and sleep habits is the best way to combat insomnia. Even if you decide to use sleeping pills or medications in the short term, experts recommend making changes to your lifestyle and bedtime behavior as a long-term remedy to sleep problems. Behavioral and environmental changes can have more of a positive impact on sleep than medication, without the risk of side effects or dependence.
Best Sleeping Positions For People With High Blood Pressure
If you are one of the 75 million Americans with high blood pressure, you have probably already made efforts to lower your numbers with lifestyle changes. But what you may not know is that changing the way you sleep may help bring down those numbers, too. Not only does the length and quality of your sleep make an impact on your blood pressure, but the position you sleep in can make a big difference, too. Find out how changing your sleeping habits and position can help you lower your blood pressure and improve your overall health.
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Maintain A Healthy Weight
Being overweight is a risk factor for having high blood pressure, and your risk increases further if you are obese.
There are two ways to check if you are overweight:
- Body Mass Index – This is your weight in kilograms divided by your height in metres squared. In the UK, people with a BMI of between 25 to 30 are overweight, and those with an index above 30 are classed as obese. People with a BMI of 40 or more are morbidly obese.
- Waist size – Using a measuring tape place the tape round your waist between the bottom of your ribs and the top of your hip bone. The table below indicates how much your health might be at risk, your ethnicity should also be taken into account.
|Over 80 cm|
The best way to tackle obesity is by reducing the amount of calories that you eat, and taking regular exercise. Your GP can provide you with further information and advice on how you can do this.
More about having a healthy weight
Check Your Risks & Get Your Sweat On
Ive told you that insomnia and sleep deprivation can increase your risk, or worsen your already existing high blood pressure. But aging and genetics also play a role. So if you have a family history of hypertension, its especially important your blood pressure is being monitored on a regular basis. If youre sedentary, start slow and work your way up to moderate workouts 3 times a week, or walking five times a week.
So now that you know about the important connection between high blood pressure and sleep, as well as some ways to naturally lower your blood pressure, Id like you to think about what simple but immediate steps you can take on the path to better health. I hope youll be inspired to make some healthful changes and to get a better night of sleep for your healths sake.
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Try Meditation Or Yoga
Mindfulness and meditation, including transcendental meditation, have long been used and studied as methods to reduce stress. A 2012 study notes that one university program in Massachusetts has had more than 19,000 people participate in a meditation and mindfulness program to reduce stress .
Yoga, which commonly involves breathing control, posture, and meditation techniques, can also be effective in reducing stress and blood pressure.
A 2013 review on yoga and blood pressure found an average blood pressure decrease of 3.62 mm Hg diastolic and 4.17 mm Hg systolic when compared to those who didnt exercise. Studies of yoga practices that included breath control, postures, and meditation were nearly twice as effective as yoga practices that didnt include all three of these elements .
Wrong Medication Or Wrong Dose
For each person theres an ideal combination of medications and dosages that would best control their hypertension. Some people havent yet received that ideal combination. Its important to work with a doctor who is familiar with the range of medications and who knows what works best for each individual.
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Regular Blood Pressure Checks If Diagnosed With High Blood Pressure
If you are diagnosed with high blood pressure, your blood pressure will need to be closely monitored until it is brought under control.
After your blood pressure has been controlled, your GP or practice nurse will measure your blood pressure at agreed regular intervals .
It is important you attend these appointments to ensure your blood pressure is being maintained within an acceptable range.
Making The Exercise Habit Stick
Despite our best intentions, many of us struggle ditching our sedentary lifestyle. But there are steps you can take to make exercise less intimidating and more fun.
Start small and build momentum. If exercising for 30 minutes a day, 5 times a week sounds overwhelming, set a smaller goal and gradually build up as you gain self-confidence and momentum.
Reward yourself. Once it becomes a regular habit, exercise will reward you with more energy, better sleep, a greater sense of well-being, and improved cardiovascular health. When youre starting out, though, give yourself a simple reward for successfully completing a workout, such as having a hot bath or a favorite cup of coffee.
Choose activities you enjoy. Youre more likely to stick with a workout you find pleasurable. If you hate running but like yoga or dancing, for example, dont force yourself onto the treadmill every day. Pick activities that fit your lifestyle, abilities, and taste.
See How to Start Exercising and Stick to It to learn more.
The effects on your blood pressure
- 30 minutes of moderate aerobic exercise, such as walking, for five days of the week can reduce your reading by 4 to 11 mm Hg.
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S To Lowering Your Blood Pressure
The first line of treatment for high blood pressure is to make healthy lifestyle changes:
Its also important to take any antihypertensive medications your doctor recommends. There are many different types of medications available to control high blood pressure, so if one drug causes unpleasant side effects, your doctor can help you find a more suitable one.
Even if your doctor also prescribes you medication to help tackle hypertension, controlling your weight, quitting smoking, improving your diet, managing stress, and getting regular exercise are critical for keeping your heart in shape and managing your blood pressure over the long term.
If youve just been diagnosed with cardiovascular disease or have suffered a serious health event such as a stroke or heart attack, you may be experiencing a great deal of emotional upheaval. Its important to give yourself time to process the change in your health and be kind to yourself as you adjust to your new situation. But its also important to know there are plenty of things you can do to come to terms with your diagnosis and regain control of your health.