High blood pressure is a dangerous condition that can damage your heart. It affects one in three people in the US and 1 billion people worldwide. If left uncontrolled, high blood pressure raises your risk of heart disease and stroke. But there’s good news. There are a number of things you can do to lower […]
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Back pain is a common reason for absence from work and for seeking medical treatment. It can be uncomfortable and debilitating. It can result from injury, activity and some medical conditions. Back pain can affect people of any age, for different reasons. As people get older, the chance of developing lower back pain increases, due […]
High blood pressure is a dangerous condition that can damage your heart. It affects one in three people in the US and 1 billion people worldwide. If left uncontrolled, high blood pressure raises your risk of heart disease and stroke. But there’s good news. There are a number of things you can do to lower […]
https://moreliaclinic.com/wp-content/uploads/2015/08/FINAL-MORELIA-LOGO1.png00adminhttps://moreliaclinic.com/wp-content/uploads/2015/08/FINAL-MORELIA-LOGO1.pngadmin2021-07-19 19:31:192021-07-19 19:31:2215 natural ways to lower your blood pressure
Back pain is a common reason for absence from work and for seeking medical treatment. It can be uncomfortable and debilitating. It can result from injury, activity and some medical conditions. Back pain can affect people of any age, for different reasons. As people get older, the chance of developing lower back pain increases, due […]
High blood pressure is a dangerous condition that can damage your heart. It affects one in three people in the US and 1 billion people worldwide.
If left uncontrolled, high blood pressure raises your risk of heart disease and stroke.
But there’s good news. There are a number of things you can do to lower your blood pressure naturally, even without medication.
Here are 15 natural ways to combat high blood pressure.
1. Walk and exercise regularly
Exercise is one of the best things you can do to lower high blood pressure. Regular exercise helps make your heart stronger and more efficient at pumping blood, which lowers the pressure in your arteries. In fact, 150 minutes of moderate exercise, such as walking, or 75 minutes of vigorous exercise, such as running, per week, can help lower blood pressure and improve your heart health.
What’s more, doing even more exercise than this reduces your blood pressure even further, according to the National Walkers’ Health Study.
Bottom line: Walking just 30 minutes a day can help lower your blood pressure. More exercise helps reduce it even further.
2. Reduce your sodium intake
Salt intake is high around the world. In large part, this is due to processed and prepared foods.
For this reason, many public health efforts are aimed at lowering salt in the food industry.
Many studies have linked high salt intake with high blood pressure and heart events, including stroke.
However, more recent research indicates that the relationship between sodium and high blood pressure is less clear.
One reason for this may be genetic differences in how people process sodium. About half of people with high blood pressure and a quarter of people with normal levels seem to have a sensitivity to salt.
If you already have high blood pressure, it’s worth cutting back your sodium intake to see if it makes a difference. Swap out processed foods with fresh ones and try seasoning with herbs and spices rather than salt.
Bottom line: Most guidelines for lowering blood pressure recommend reducing sodium intake. However, that recommendation might make the most sense for people who are salt-sensitive.
3. Drink less alcohol
Drinking alcohol can raise blood pressure. In fact, alcohol is linked to 16% of high blood pressure cases around the world.
While some research has suggested that low-to-moderate amounts of alcohol may protect the heart, those benefits may be offset by adverse effects.
In the U.S., moderate alcohol consumption is defined as no more than one drink a day for women and two for men. If you drink more than that, cut back.
Bottom line: Drinking alcohol in any quantity may raise your blood pressure. Limit your drinking in line with the recommendations.
4. Eat more potassium-rich foods
Potassium is an important mineral.
It helps your body get rid of sodium and eases pressure on your blood vessels.
Modern diets have increased most people’s sodium intake while decreasing potassium intake.
To get a better balance of potassium to sodium in your diet, focus on eating fewer processed foods and more fresh, whole foods.
Foods that are particularly high in potassium include:
vegetables, especially leafy greens, tomatoes, potatoes, and sweet potatoes
fruit, including melons, bananas, avocados, oranges, and apricots
dairy, such as milk and yogurt
tuna and salmon
nuts and seeds
beans
Bottom line: Eating fresh fruits and vegetables, which are rich in potassium, can help lower blood pressure.
5. Cut back on caffeine
If you’ve ever downed a cup of coffee before you’ve had your blood pressure taken, you’ll know that caffeine causes an instant boost.
However, there’s not a lot of evidence to suggest that drinking caffeine regularly can cause a lasting increase.
In fact, people who drink caffeinated coffee and tea tend to have a lower risk of heart disease, including high blood pressure, than those who don’t drink it.
Caffeine may have a stronger effect on people who don’t consume it regularly.
If you suspect you’re caffeine-sensitive, cut back to see if it lowers your blood pressure.
Bottom line: Caffeine can cause a short-term spike in blood pressure, although for many people, it does not cause a lasting increase.
6. Learn to manage stress
Stress is a key driver of high blood pressure.
When you’re chronically stressed, your body is in a constant fight-or-flight mode. On a physical level, that means a faster heart rate and constricted blood vessels.
When you experience stress, you might also be more likely to engage in other behaviors, such as drinking alcohol or eating unhealthful food that can adversely affect blood pressure.
Several studies have explored how reducing stress can help lower blood pressure. Here are two evidence-based tips to try:
Listen to soothing music: Calming music can help relax your nervous system. Research has shown it’s an effective complement to other blood pressure therapies.
Work less: Working a lot, and stressful work situations, in general, are linked to high blood pressure.
Bottom line: Chronic stress can contribute to high blood pressure. Finding ways to manage stress can help.
7. Eat dark chocolate or cocoa
Here’s a piece of advice you can really get behind.
While eating massive amounts of dark chocolate probably won’t help your heart, small amounts may.
That’s because dark chocolate and cocoa powder are rich in flavonoids, which are plant compounds that cause blood vessels to dilate.
A review of studies found that flavonoid-rich cocoa improved several markers of heart health over the short term, including lowering blood pressure.
For the strongest effects, use non-alkalized cocoa powder, which is especially high in flavonoids and has no added sugars.
Bottom line: Dark chocolate and cocoa powder contain plant compounds that help relax blood vessels, lowering blood pressure.
8. Lose weight
In people with overweight, losing weight can make a big difference to heart health.
According to a 2016 study, losing 5% of your body mass could significantly lower high blood pressure .
In previous studies, losing 17.64 pounds (8 kilograms) was linked to lowering systolic blood pressure by 8.5 mm Hg and diastolic blood pressure by 6.5 mm Hg.
To put that in perspective, a healthy reading should be less than 120/80 mm Hg.
The effect is even greater when weight loss is paired with exercise.
Losing weight can help your blood vessels do a better job of expanding and contracting, making it easier for the left ventricle of the heart to pump blood.
Bottom line: Losing weight can significantly lower high blood pressure. This effect is even more significant when you exercise.
9. Quit smoking
Among the many reasons to quit smoking is that the habit is a strong risk factor for heart disease.
Every puff of cigarette smoke causes a slight, temporary increase in blood pressure. The chemicals in tobacco are also known to damage blood vessels.
Surprisingly, studies haven’t found a conclusive link between smoking and high blood pressure. Perhaps this is because smokers develop a tolerance over time.
Still, since both smoking and high blood pressure raise the risk of heart disease, quitting smoking can help lessen that risk.
Bottom line: There’s conflicting research about smoking and high blood pressure, but what is clear is that both increase the risk of heart disease.
10. Cut added sugar and refined carbs
There’s a growing body of research showing a link between added sugar and high blood pressure.
In the Framingham Women’s Health Study, women who drank even one soda per day had higher levels than those who drank less than one soda per day.
Another study found that having one less sugar-sweetened beverage per day was linked to lower blood pressure .
And it’s not just sugar — all refined carbs, such as the kind found in white flour — convert rapidly to sugar in your bloodstream and may cause problems.
Some studies have shown that low carb diets may also help reduce blood pressure.
One study on people undergoing statin therapy found that those who went on a 6-week, carb-restricted diet saw a greater improvement in blood pressure and other heart disease markers than people who did not restrict carbs .
Bottom line: Refined carbs, especially sugar, may raise blood pressure. Some studies have shown that low carb diets may help reduce your levels.
11. Eat berries
Berries are full of more than just juicy flavor.
They’re also packed with polyphenols, natural plant compounds that are good for your heart.
Polyphenols can reduce the risk of stroke, heart conditions, and diabetes, as well as improving blood pressure, insulin resistance, and systemic inflammation.
One study assigned people with high blood pressure to a low-polyphenol diet or a high-polyphenol diet containing berries, chocolate, fruits, and vegetables.
Those consuming berries and polyphenol-rich foods experienced improved markers of heart disease risk.
Bottom line: Berries are rich in polyphenols, which can help lower blood pressure and the overall risk of heart disease.
12. Try meditation or deep breathing
While these two behaviors could also fall under “stress reduction techniques,” meditation and deep breathing deserve specific mention.
Both meditation and deep breathing may activate the parasympathetic nervous system. This system is engaged when the body relaxes, slowing the heart rate, and lowering blood pressure.
There’s quite a bit of research in this area, with studies showing that different styles of meditation appear to have benefits for lowering blood pressure.
Deep breathing techniques can also be quite effective.
In one study, participants were asked to either take six deep breaths over the course of 30 seconds or simply sit still for 30 seconds. Those who took breaths lowered their blood pressure more than those who just sat.
Try guided meditation or deep breathing. Here’s a video to get you started.
Bottom line: Both meditation and deep breathing can activate the parasympathetic nervous system, which helps slow your heart rate and lower blood pressure.
13. Eat calcium-rich foods
People with low calcium intake often have high blood pressure.
While calcium supplements haven’t been conclusively shown to lower blood pressure, calcium-rich diets do seem linked to healthful levels.
For most adults, the calcium recommendation is 1,000 milligrams (mg) per day. For women over 50 and men over 70, it’s 1,200 mg per day.
In addition to dairy, you can get calcium from collard greens and other leafy greens, beans, sardines, and tofu. Here is a list of calcium-rich plant-based foods.
Bottom line: Calcium-rich diets are linked to healthy blood pressure levels. You can get calcium through eating dark leafy greens and tofu, as well as dairy.
14. Take natural supplements
Some natural supplements may also help lower blood pressure. Here are some of the main supplements that have evidence behind them:
Aged garlic extract: Researchers have used aged garlic extract successfully as a stand-alone treatment and along with conventional therapies for lowering blood pressure.
Berberine: Traditionally used in Ayurvedic and Chinese medicine, berberine may increase nitric oxide production, which helps decrease blood pressure.
Whey protein: A 2016 study found that whey protein improved blood pressure and blood vessel function in 38 participants.
Fish oil: Long credited with improving heart health, fish oil may benefit people with high blood pressure the most.
Hibiscus: Hibiscus flowers make a tasty tea. They’re rich in anthocyanins and polyphenols that are good for your heart and may lower blood pressure.
Bottom line: Researchers have investigated several natural supplements for their ability to lower blood pressure.
15. Eat foods rich in magnesium
Magnesium is an important mineral that helps blood vessels relax.
While magnesium deficiency is pretty rare, many people don’t get enough.
Some studies have suggested that getting too little magnesium is linked with high blood pressure, but evidence from clinical studies has been less clear.
Still, eating a magnesium-rich diet is a recommended way to ward off high blood pressure.
You can incorporate magnesium into your diet by consuming vegetables, dairy products, legumes, chicken, meat, and whole grains.
Bottom line: Magnesium is an essential mineral that helps regulate blood pressure. Find it in whole foods, such as legumes and whole grains.
Take home message
High blood pressure affects a large proportion of the world’s population.
While drugs are one way to treat the condition, there are many other natural techniques, including eating certain foods that can help.
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Back pain is a common reason for absence from work and for seeking medical treatment. It can be uncomfortable and debilitating.
It can result from injury, activity and some medical conditions. Back pain can affect people of any age, for different reasons. As people get older, the chance of developing
lower back pain increases, due to factors such as previous occupation and degenerative disk disease.
Lower back pain may be linked to the bony lumbar spine, discs between the vertebrae, ligaments around the spine and discs, spinal cord and nerves, lower back muscles, abdominal and pelvic internal organs, and the skin around the lumbar area.
Pain in the upper back may be due to disorders of the aorta, tumors in the chest, and spine inflammation.
Causes
Problems with the spine such as osteoporosis can lead to back pain.
The human back is composed of a complex structure of muscles, ligaments, tendons, disks, and bones, which work together to support the body and enable us to move around.
The segments of the spine are cushioned with cartilage-like pads called disks.
Problems with any of these components can lead to back pain. In some cases of back pain, its cause remains unclear.
Damage can result from strain, medical conditions, and poor posture, among others.
Strain
Back pain commonly stems from strain, tension, or injury. Frequent causes of back pain are:
strained muscles or ligaments
a muscle spasm
muscle tension
damaged disks
injuries, fractures, or falls
Activities that can lead to strains or spasms include:
lifting something improperly
lifting something that is too heavy
making an abrupt and awkward movement
Structural problems
A number of structural problems may also result in back pain.
Ruptured disks: Each vertebra in the spine is cushioned by disks. If the disk ruptures there will be more pressure on a nerve, resulting in back pain.
Bulging disks: In much the same way as ruptured disks, a bulging disk can result in more pressure on a nerve.
Sciatica: A sharp and shooting pain travels through the buttock and down the back of the leg, caused by a bulging or herniated disk pressing on a nerve.
Arthritis: Osteoarthritis can cause problems with the joints in the hips, lower back, and other places. In some cases, the space around the spinal cord narrows. This is known as spinal stenosis.
Abnormal curvature of the spine: If the spine curves in an unusual way, back pain can result. An example is scoliosis, in which the spine curves to the side.
Osteoporosis: Bones, including the vertebrae of the spine, become brittle and porous, making compression fractures more likely.
Kidney problems: Kidney stones or kidney infection can cause back pain.
Movement and posture
Adopting a very hunched sitting position when using computers can result in increased back and shoulder problems over time.
Back pain can also result from some everyday activities or poor posture.
Examples include:
twisting
coughing or sneezing
muscle tension
over-stretching
bending awkwardly or for long periods
pushing, pulling, lifting, or carrying something
standing or sitting for long periods
straining the neck forward, such as when driving or using a computer
long driving sessions without a break, even when not hunched
sleeping on a mattress that does not support the body and keep the spine straight
Other causes
Some medical conditions can lead to back pain.
Cauda equina syndrome: The cauda equine is a bundle of spinal nerve roots that arise from the lower end of the spinal cord. Symptoms include a dull pain in the lower back and upper buttocks, as well as numbness in the buttocks, genitalia, and thighs. There are sometimes bowel and bladder function disturbances.
Cancer of the spine: A tumor on the spine may press against a nerve, resulting in back pain.
Infection of the spine: A fever and a tender, warm area on the back could be due to an infection of the spine.
Other infections: Pelvic inflammatory disease, bladder, or kidney infections may also lead to back pain.
Sleep disorders: Individuals with sleep disorders are more likely to experience back pain, compared with others.
Shingles: An infection that can affect the nerves may lead to back pain. This depends on which nerves are affected.
Risk factors
The following factors are linked to a higher risk of developing low back pain:
occupational activities
pregnancy
a sedentary lifestyle
poor physical fitness
older age
obesity and excess weight
smoking
strenuous physical exercise or work, especially if done incorrectly
genetic factors
medical conditions, such as arthritis and cancer
Lower back pain also tends to be more common in women than in men, possibly due to hormonal factors. Stress, anxiety, and mood disorders have also been linked to back pain.
Symptoms
The main symptom of back pain is an ache or pain anywhere in the back, and sometimes all the way down to the buttocks and legs.
Some back issues can cause pain in other parts of the body, depending on the nerves affected.
The pain often goes away without treatment, but if it occurs with any of the following people should see their doctor:
weight loss
fever
inflammation or swelling on the back
persistent back pain, where lying down or resting does not help
pain down the legs
pain that reaches below the knees
a recent injury, blow or trauma to the back
urinary incontinence
difficulty urinating
fecal incontinence, or loss of control over bowel movements
numbness around the genitals
numbness around the anus
numbness around the buttocks
When to see a doctor
You should seek medical help if you experience any numbness or tingling, or if you have back pain:
that does not improve with rest
after an injury or fall
with numbness in the legs
with weakness
with fever
with unexplained weight loss
Diagnosis
A doctor will usually be able to diagnose back pain after asking about symptoms and carrying out a physical examination.
An imaging scan and other tests may be required if:
back pain appears to result from an injury
there may be underlying cause that needs treatment
the pain persists over a long period
An X-ray, MRI, or CT scan can give information about the state of the soft tissues in the back.
X-rays can show the alignment of the bones and detect signs of arthritis or broken bones, but they may not reveal damage in the muscles, spinal cord, nerves, or disks.
MRI or CT scans can reveal herniated disks or problems with tissue, tendons, nerves, ligaments, blood vessels, muscles, and bones.
Bone scans can detect bone tumors or compression fractures caused by osteoporosis. A radioactive substance or tracer is injected into a vein. The tracer collects in the bones and helps the doctor detect bone problems with the aid of a special camera.
Electromyography or EMG measures the electrical impulses produced by nerves in response to muscles. This can confirm nerve compression, which may occur with a herniated disk or spinal stenosis.
The doctor may also order a blood test if infection is suspected.
Other types of diagnosis
A chiropractor will diagnose through touch, or palpation, and a visual examination. Chiropractic is known as a direct approach, with a strong focus on adjusting the spinal joints. A chiropractor may also want to see the results of imaging scans and any blood and urine tests.
An osteopath also diagnoses through palpation and visual inspection. Osteopathy involves slow and rhythmic stretching, known as mobilization, pressure or indirect techniques, and manipulation of joints and muscles.
A physical therapist focuses on diagnosing problems in the joints and soft tissues of the body.
Chronic or acute pain?
Back pain is categorized into two types:
Acute pain starts suddenly and lasts for up to 6 weeks.
Chronic or long-term pain develops over a longer period, lasts for over 3 months, and causes ongoing problems.
If a person has both occasional bouts of more intense pain and fairly continuous mild back pain, it can be hard for a doctor to determine whether they have acute or chronic back pain.
