August 15, 2014
Guide to Naturally Curing High Blood Pressure
Recommended Herbs and Vitamins for High Blood Pressure
High blood pressure is a common medical condition affecting people whose blood pressure rate is higher than normal. The condition is also called hypertension and causes a variety of health risks including heart disease. It is common in the United States, with about 1/3 of the adults having high blood pressure. There are a variety of ways to naturally manage and cure high blood pressure, including taking a number of natural herbs, vitamins, and supplements. Aside from these herbs and vitamins, you should focus on eating a variety of healthy foods and limiting the amount of sodium in your diet.
One of the lesser known herbs that is great for high blood pressure is garlic. You can either get garlic pills or if you like the taste of it, add garlic powder to your cooked meals. There have been many different health studies on garlic’s effectiveness for blood pressure and have found it be excellent in addition to other natural remedies for reducing mild hypertension.
Another important herb for naturally lowering blood pressure is ginseng. It is one of the most popular herbs in the United States and is beneficial for a variety of medical condition, including high blood pressure. Ginseng must be taken in higher doses in order to lower your blood pressure effectively. Speak with your doctor or an herbalist to find out what dose you will need and how best to administer it for the full effects.
Magnesium is extremely important for managing hypertension. Many foods with magnesium in them will appear on the DASH diet, which is also recommended as a dietary guideline for people that have high blood pressure. If you are taking a magnesium supplement, take two 400mg pills a day. Foods with magnesium include bran, dried herbs, pumpkin, squash, dark chocolate, watermelon seeds, sesame seeds, flax seeds, sunflower seeds, molasses, cashews, soybeans, and almonds.
If you aren’t taking a multi-vitamin, you might not be getting the recommended amount of folic acid each day. Folic acid is a B vitamin that is recommended for everyone, including those who have high blood pressure. The recommended amount of folic acid is 1,000 micrograms a day. Unlike other vitamins, folic acid is more effective when taken in supplement form as a pill rather than food, although you should still eat healthy foods containing a variety of vitamins and minerals.
Natural Cures for High Blood Pressure
High blood pressure, also called hypertension, means your blood pressure count is at a level higher than what is normal and healthy. It will include the systolic pressure over the diastolic pressure. The American Heart Association has said that about 1 in 3 adults in the US has high blood pressure, which raises their risk for heart disease and other medical conditions. Hypertension exists when your blood pressure is over 140/90 and extreme high when it is at 160 systolic and 100 diastolic.
Symptoms of High Blood Pressure
If you aren’t yet sure if you have high blood pressure, there are some signs and symptoms to look out for. Some common signs of high blood pressure include headaches, nosebleeds, and dizziness. Many times, people don’t realize they have high blood pressure which is another reason it is considered the silent killer.
Causes of High Blood Pressure
High blood pressure, or hypertension, is caused by many things including obesity, low activity level, smoking cigarettes, eating foods high in sodium, not getting enough potassium, drinking excessive amounts of alcohol, being older, and having a family history of high blood pressure. It may also be caused by other medical conditions including hormonal disorders, kidney disease, thyroid disease, or adrenal gland disease.
If you have high blood pressure, you have no doubt been offered a prescription blood pressure medication. While this can help you lower your blood pressure, you may not want to stay on it for the rest of your life. Luckily, there are many different ways to naturally lower and manage your blood pressure without taking a pill.
– Diet is important not only because it helps you to lower your weight, but also due to the many vitamins and minerals included in healthy foods. Focus on portion control and eating the right types of foods including fruits, vegetables, whole grains, legumes, nuts and seeds, and low-fat dairy products. Lean protein is also allowed but you should avoid eating too much red meat, high-fat foods, or salt.
– Lack of exercise is a factor in high blood pressure, therefore getting your heart pumping can help lower your blood pressure. Aim for 30 minutes of physical activity 3-5 days a week to begin conditioning your body to pump blood more easily.
– Your stress level also plays a big part in blood pressure, especially if you deal with high amounts of stress or anxiety. Try to eliminate the causes of stress or learn relaxation techniques to help remedy it.
Reduce Stress and Cure High Blood Pressure
High blood pressure affects approximately 1 out of every 3 adults in the United States, according to the American Heart Association. It can be caused by a number of factors including a high fat and salty diet, low or no exercise, obesity, genetics, and stress. Emotional, relationship, and work stress all contribute to high blood pressure, but what if they can’t be avoided? While you may not be able to avoid factors leading to your stress, there are ways to manage it which can help lower your blood pressure.
Stress and Heart Disease
While there isn’t solid evidence that stress can lead to heart disease, it is a common actor in high blood pressure, which is directly linked to heart disease. By reducing your levels of stress or learning to manage your stress, you can better manage your blood pressure and even lower it to a normal level. This reduces the need for taking blood pressure medication and gives you a natural way of maintaining a normal blood pressure rate.
How to Know if Stress is an Issue
If you have high blood pressure but aren’t sure if stress is leading to it, there are warning signs stress is a problem in your life. Some of the common warning signs include having dizziness, grinding teeth, clenched jaws, muscle tension, insomnia, ringing in your ears, frequent headaches, weight gain or loss, exhaustion, trembling, sweaty palms, or exhaustion. You may also have trouble making decisions, trouble concentrations, or have a constant worry. Emotional signs of stress include anxiety, depression, anger, crying, frequent mood swings, irritability, negative thinking, sadness, nervousness, and loneliness.
The way you deal and cope with stress will depend on where your stress is coming from and how severe it is. Occupational or relationship stress might warrant a chance in your relationship or career. However if that isn’t possible, you can look to other methods of coping with the stress. To start, be physically healthy including eating right, getting exercise, and avoiding stimulants like alcohol or caffeine. Find time to relax yourself every day, even if it is just a 15-minute bath or reading a book during your break at work. Setting realistic goals and expectations for yourself is equally important. You may want to do everything yourself, but sometimes it’s just not possible. Limit yourself to what you are able to carry on your own and don’t be afraid to ask for help when you need it. Lastly, practice relaxation techniques such as taking yoga, learning meditation, getting massages, or using aromatherapy at home to unwind.
Diet and High Blood Pressure
High Blood pressure, also called hypertension, can be dangerous on many levels. Called the “silent killer”, having high blood pressure raises your risk for a heart attack and other cardiovascular problems. While there are medications to help lower your blood pressure, you can also take steps to manage it without the use of medication. One of the most efficient ways to do this is by eating a proper diet. There are certain foods you should eat with high blood pressure, and many which you should avoid. Even if you don’t have high blood pressure yet, you can help prevent it with the following dietary guidelines.
The Importance of Weight Loss
One way switching your diet manages high blood pressure is by losing weight with certain healthy eating techniques. Most doctors will advise you to practice portion control and eat a larger variety of whole grains, fruits, vegetables, legumes, nuts, and seeds as opposed to high-salt and high-fat foods that cause you to gain weight. Eating healthier is one of the most efficient ways to lose weight the healthy way, and lower your blood pressure at the same time.
In order to manage your high blood pressure with diet, you should first focus on portion control .While knowing what to eat is also important, it helps to work up to that gradually. Portion control is a way to know you are only eating what is necessary and not eating more than you need. Getting a food scale helps to know how much 3 or 4 ounces of chicken actually is; you might find it is much less than what you figured. Until you become more familiar with portion control, fill up 1/3 of your plate with protein and 2/3 of your plate with fruits or vegetables, or whole grains.
The DASH Diet
If you aren’t sure what foods to eat, start by following the DASH diet. DASH stands for Dietary Approaches to Stop Hypertension. It shows you exactly what to eat and what to avoid in order to maintain proper blood pressure levels and cure hypertension. There is the traditional DASH diet as well as a low-sodium version which is even more beneficial for lowering your blood pressure. Recommended food groups for the DASH diet include whole grains, vegetables, fruits, low-fat or fat-free dairy products, lean meat, poultry and fish, nutsy, seeds and legumes, fats and oils, and sweets. It is recommended that you have 2,300 milligrams or less of sodium each day, which is approximately a teaspoon of salt.
Exercise and High Blood Pressure
If you have recently been diagnosed with high blood pressure, you may have been given instruction on how to manage it such as changing your diet and taking medication. However, another way to naturally cure your high blood pressure is by getting regular exercise. You should be sticking to a normal fitness routine that combines different forms of exercise including stretching and yoga, cardio, and strength training.
How Exercise Helps with High Blood Pressure
When you get regular exercise, at least a few times a week, your heart becomes stronger because it is pumping more blood and in time your heart strengthens. However if your heart is working less to pump blood due to lack of exercise, it becomes weak. You can raise the systolic blood pressure reading with an active lifestyle, which has been shown to be just as effective as many blood pressure medications available from your doctor. Keep in mind it can take 1-3 months of regular exercise for it to positively affect your blood pressure rate.
Recommended Amount of Exercise
You should use a combination of exercises to manage high blood pressure, including cardio, weight training, stretching and flexibility. At least 30 minutes of physical fitness 3-5 days is recommended, but daily is even better. Some daily activities that help get your blood pumping include yard work like mowing the lawn, household chores, outdoor activities like hiking or swimming, walking, jogging, bicycling, climbing stairs. For example, to increase your daily exercise, choose the stairs instead of the elevator or escalator, or park far away from your office building so you get that extra walking at least twice a day. Spend your morning and afternoon break taking a short walk around the building and increase the amount of yard work you do yourself.
When you first begin an exercise routine, it can increase your chance of injury especially if you haven’t worked out in a long time. To prevent injury, start slowly and gradually work your way up to more intensity. You should always stretch and condition your body before and after workouts.
Consulting your Doctor
Any time you add a physical fitness routine to your daily life, you should consult a doctor. Not everyone will do this, but there are some instances when it is highly recommended. This includes being over 40 years old, smoking cigarettes, being overweight, having a chronic health condition like high cholesterol or high blood pressure, having a history of heart disease or heart attack, a family history of cardiovascular problems, chest pain or dizziness during exercise, and not being sure of your overall health status.
Mind and Body Remedies for High Blood Pressure
Natural cures for high blood pressure aren’t anew idea; people have been managing high blood pressure with herbs and vitamins, diet, and exercise for many years. However a concept many people haven’t tried is a mind and body remedy. Interventions using mind-body connections will incorporate natural therapies including yoga, biofeedback, meditation, hypnosis, and cognitive behavioral training.
One of the more popular methods of reducing stress and learning to relax your body is called autogenic training. This is a technique used to control your breathing which will then reduce your blood pressure, along with your heart rate and body temperature. It includes six different exercises with certain postures, and using verbal cues, imagination, and certain concentration methods. With regular practice of autogenic training, you will soon learn to control your stress levels and relax your way to lower blood pressure.
Another mind-body technique used for lowering blood pressure is biofeedback. Biofeedback will let you gain control over your internal body processes that usually happen out of your control, such as your blood pressure, muscle tension, skin temperature, and heart rate. If you suffer from high blood pressure, this gives you more control over it and helps you learn to manage it. There are different types of biofeedback including thermal feedback and activity feedback.
Yoga has long since been used as a way to relax your mind and body, find your center, and learn important breathing techniques for lowering blood pressure and other ailments you might be experiencing. Through body movements and breathing exercises, yoga will help you to relax from head to toe, reduce stress, and manage your blood pressure. Many people start Yoga for the physical fitness aspect and soon learn they no longer need their blood pressure medication.
Cognitive Behavioral Therapy
You can also try cognitive behavioral therapy which is a technique that teaches you how to control your negative or harmful thoughts and instead focus on positive thoughts. Many people who have stress or phobias, let those negative thoughts consume them. This leads to high amounts of stress, tension, and anxiety which can make your blood pressure rise. In order to manage it effectively, you should learn more about cognitive behavioral therapy and how to relax those bad thoughts. Cognitive behavioral therapy will also help anyone suffering from depression with similar bad thoughts keeping you from everyday activities.