Some customers coming into Bodywise recently have presented with heart disease, likely because of the very cold winter. In particular, there have been cases of heart arrythmias and hypertension. The following are some ideas on how to classify hypertension and complimentary herbal, nutritional, and lifestyle options. We are not trying to offer this information as a replacement for your GP’s recommendation. Bridget is our in-house naturopath and she would be the best person to talk to in order to compliment what your GP has told you.
The cardiovascular system consists of two parts: the heart and the blood vessels. The heart pumps blood through the vessels to the rest of the body.
- Blood circulation, consisting of the heart that pumps blood out to the whole body through the arteries and eventually into tiny capillaries, while the veins return blood to the heart
- Lymphatic circulation; lymph vessels and nodes remove waste from our tissues.
what we should eat to be healthy. Although it may not be a great mystery what we should eat to maintain a healthy lifestyle, it is important to note that nutrition plays a significant role in keeping our heart happy.
What could possibly go wrong? Lots really and sometimes slowly
The majority of cardio-vascular symptoms develop gradually and without any pain as people get older. These symptoms can be made worse by factors such as stress and anxiety, thyroid disease, a lack of certain minerals in the diet (such as magnesium and potassium), too much sodium from salt, alcohol and drugs, caffeine, a lack of exercise, obesity, diabetes, severe trauma and virus infections, a variety of chronic ailments, and even a heart broken from grief. Sometimes no cause is found.
Some of the common symptoms of cardiovascular disease may include:
The heart may feel irregular beating, racing, or simply an awareness with pain that extends down the left arm, tightness in the chest, and indigestion.
, all contribute to the development of atherosclerosis The development of atherosclerosis is often associated with free radical damage causing inflammation, diet, lifestyle and illness, as well as elevated LDL Cholesterol and homocysteine levels. These levels may be associated with nutritional deficiency.
. Inflammation of the arteries can cause them to narrow or harden, which then leads to the buildup of plaque. Eventually, this can cause hypertension, strokes, kidney disease, and some research suggests even dementia.
Blood pressure
Arterial pressure is monitored during both the active and resting phases of the heart muscle’s pumping cycle.
GPs now advise a more holistic approach to normal blood pressure levels. The blood pressure varies depending on different factors such as body position, breathing, stress, fitness, activity, infections, medications, diet, and time of day. Blood pressure is typically at its lowest point during the night and then rises sharply when we wake up, which is also when our cortisol levels start to increase and help us to become more alert. There are several factors that contribute to high blood pressure levels in young adults, such as having a high body mass index, being obese, drinking excessive amounts of alcohol, making poor dietary choices, and experiencing stress. Pregnant women with health problems are more likely to have complications such as pre-eclampsia.
Defining hypertension
A reading of high blood pressure is usually taken by a GP, which can be dangerous if left untreated. Complications include kidney disease and may lead to strokes, aneurysms and heart disease as described above.
The top number in a blood pressure reading is the amount of pressure your heart generates when pumping blood through your arteries to the rest of your body. SBP is greatly influenced by stress.
The bottom number in a blood pressure reading is called the diastolic pressure. This is the pressure in your arteries when your heart is at rest between beats.
The risk of death from ischaemic heart disease and stroke rises by 7-10% for every 2 mmHg increase in systolic blood pressure. The line between normal and high blood pressure is blurry when doctors take a patient’s individual situation into account. Patients who have high blood pressure will need to change their lifestyles in order to bring their blood pressure back to normal levels.
Hypertension, or high blood pressure, is a condition that is diagnosed and classified in the same way in all adults. However, treatment targets are individualized on the basis of age and other health problems.
Adult hypertension
An intermediate blood pressure level is one that falls between 120 and 139 mmHg (systolic) or between 80 and 89 mmHg (diastolic).
The first stage of hypertension is when your blood pressure is consistently high either at the doctor’s office or during the day. This is considered mild hypertension.
. Stage two hypertension is diagnosed when a clinic blood pressure measurement is ≥160/100 mmHg, or when an average daytime ambulatory blood pressure measurement is ≥150/95 mmHg.
Hypertension is considered severe when either the systolic pressure is greater than 180 mmHg, or the diastolic pressure is greater than 110 mmHg.
Isolated systolic hypertension is when your systolic blood pressure is 160 mmHg or higher, but your diastolic blood pressure is lower than 90 mmHg.
Isolated diastolic hypertension is a condition where the diastolic blood pressure (the bottom number in a blood pressure reading) is 90 mmHg or higher, but the systolic blood pressure (the top number) is less than 140 mmHg.
Hypotension
Although it is often undiagnosed and ignored, blood pressure that is lower than 120/80 or with a pressure difference of less than 40mm Hg is a cause for concern. Hypotension may cause you to feel like you can’t handle things, be very tired, dizzy, have a fuzzy head or poor memory, need to get up at night to urinate, or have swelling in your veins and ankles. If blood pressure is too low, it can be just as dangerous as if it is too high. This is because low blood pressure reduces blood flow and oxygenation. Herbal medicine and supplements are said to treat underlying fatigue and cardiac function.
Herbal combinations can solve multiple health problems at once. Below are a few herbs that may be used.
. Hawthorn is a powerful herbal aid for healthy contraction of heart muscle, which is useful for arrhythmias, coronary flow and arterial health.
Garlic: promotes arterial health and may reduce BP, blood sugar lipids; while acting as an anti-oxidant and may help prevent clots that may lead to deep vein thrombosis and strokes, use aged garlic or add raw fresh garlic to the end of your cooking so that its potency will remain intact
Dandelion leaf is a good source of potassium, which can help reduce the blood volume by promoting the excretion of excess fluid in the body. This herb cannot be used by people who have kidney disease.
The Horse Chestnut is known to be effective in treating various conditions such as varicose veins, thromboses and haemorrhoids. This is because it helps to reduce inflammation and promote healing.
10 ways to control high blood pressure without medication
1. Lose extra pounds and watch your waistline
Blood pressure often increases as weight increases. If you are overweight, it can cause your breathing to be disrupted while you sleep, which will then raise your blood pressure.
Losing weight is one of the best things you can do to control your blood pressure. If you are carrying extra weight, especially if you are obese, even a small loss can help reduce your blood pressure. On average, blood pressure will decrease by 1 mm Hg for each kilogram (2.2 pounds) of weight that is lost.
Also, the size of the waistline is important. If you are carrying around extra weight, especially in your waist, it can increase your blood pressure.
In general:
- Men are at risk if their waist measurement is greater than 40 inches (102 centimeters).
- Women are at risk if their waist measurement is greater than 35 inches (89 centimeters).
These numbers vary among ethnic groups. Talk to your health care provider to see what a healthy waist measurement would be for you.
2. Exercise regularly
Regular exercise can help to lower blood pressure by around 5-8 mmHg. If you want to keep your blood pressure from rising, it’s important to keep exercising. If you want to improve your fitness, try to do at least 30 minutes of moderate physical activity each day.
Working out can prevent hypertension by keeping blood pressure from rising. Regular physical activity can help lower blood pressure for people with hypertension.
3. Eat a healthy diet
A diet consisting mostly of whole grains, fruits, vegetables, and low-fat dairy, with little saturated fat and cholesterol, can lower blood pressure by 11 mm Hg. The Dietary Approaches to Stop Hypertension (DASH) diet is an example of an eating plan that can help to control blood pressure. Similarly, the Mediterranean diet is also effective in managing blood pressure.
If you eat foods that are high in potassium, it can help cancel out the bad effects that salt has on your blood pressure. The most beneficial form of potassium is through consumption of fruits and vegetables, rather than through supplements. The recommended amount of magnesium to consume per day is between 3,500 and 5,000 milligrams. This could potentially reduce blood pressure by 4 to 5 mm Hg. Consult with your care provider to determine how much potassium you should consume.
4. Reduce salt (sodium) in your diet
A small reduction in sodium intake can improve cardiovascular health and lower blood pressure by approximately 5-6 mmHg.
The impact that sodium has on blood pressure differs among various groups of people. You should limit your sodium intake to 2,300 milligrams per day or less. Although a lower sodium intake of 1,500 mg a day is ideal for most adults, some people may need more or less.
To reduce sodium in the diet:
- Read food labels. Look for low-sodium versions of foods and beverages.
- Eat fewer processed foods. Only a small amount of sodium occurs naturally in foods. Most sodium is added during processing.
- Don’t add salt. Use herbs or spices to add flavor to food.
- Cook. Cooking lets you control the amount of sodium in the food.
5. Limit alcohol
If you want to lower your blood pressure, limit yourself to one drink a day if you’re a woman or two if you’re a man. The equivalent of one drink is 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor.
Drinking excessive amounts of alcohol can lead to a significant increase in blood pressure. An individual’s weight can affect their blood pressure medication’s effectiveness.
6. Quit smoking
Smoking increases blood pressure. Stopping smoking helps lower blood pressure. Furthering one’s health by practicing yoga has been linked to a plethora of benefits, such as a decrease in the risk of developing heart disease and an increase in lifespan.
7. Get a good night’s sleep
If you’re not getting enough sleep, it can lead to high blood pressure. There are several things that can cause disruptions in sleep, some examples being sleep apnea, restless leg syndrome, and insomnia.
If you find that you regularly have difficulty sleeping, it is important to let your health care provider know. Finding and treating the cause can help improve sleep.
8. Reduce stress
If you’re constantly under emotional stress, it may lead to high blood pressure over time. Further research is necessary to determine if stress reduction techniques can lower blood pressure.
Determining what causes stress in your life can help you find ways to reduce it. Work, family, finances, and illness are all common causes of stress. Try the following:
- Avoid trying to do too much. Plan your day and focus on your priorities. Learn to say no. Allow enough time to get done what needs to be done.
- Focus on issues you can control and make plans to solve them. For an issue at work, talk to a supervisor. For conflict with kids or spouse, find ways to resolve it.
- Avoid stress triggers. For example, if rush-hour traffic causes stress, travel at a different time or take public transportation. Avoid people who cause stress if possible.
- Make time to relax. Take time each day to sit quietly and breathe deeply. Make time for enjoyable activities or hobbies, such as taking a walk, cooking or volunteering.
- Practice gratitude. Expressing gratitude to others can help reduce stress.
9. Monitor your blood pressure at home and get regular checkups
Home monitoring of your blood pressure can help you keep track of your progress and make sure you are taking your medication as prescribed. It can help ensure that your medications and lifestyle changes are effective.
You can find home blood pressure monitors at many places, and you don’t need a prescription to get one. You should talk to your health care provider before you start home monitoring.
It is also important to see a healthcare provider regularly to help control blood pressure. If your blood pressure is well controlled, you may only need to check it every few months. You may only be able to check it once a day or less.
10. Get support
Supportive family and friends are important to good health. Your friends and family can help you manage your blood pressure by cheering you on to take care of yourself, driving you to the doctor, or joining you in an exercise program.
If you need support that your family and friends can’t provide, consider joining a support group. This may connect you with people who can make you feel happier and more confident, and who can give you useful advice for dealing with your condition.
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