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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Kidney stones are deposits of minerals and salts that crystallize in the kidneys. They become solid, and passing them in the urine can be extremely painful. Usually, the fluid in urine prevents waste products from coming into contact with each other. However, kidney stones can begin to form when there is not enough fluid or […]
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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.pngadmin2021-05-17 17:58:422021-05-17 17:58:4515 natural ways to lower your blood pressure
Kidney stones are deposits of minerals and salts that crystallize in the kidneys. They become solid, and passing them in the urine can be extremely painful. Usually, the fluid in urine prevents waste products from coming into contact with each other. However, kidney stones can begin to form when there is not enough fluid or […]
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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.
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.
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
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
Controlling your blood pressure through the methods in this article may, ultimately, help you lower your risk of heart disease.
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Kidney stones are deposits of minerals and salts that crystallize in the kidneys. They become solid, and passing them in the urine can be extremely painful.
Usually, the fluid in urine prevents waste products from coming into contact with each other. However, kidney stones can begin to form when there is not enough fluid or too much solid waste content in the urine.
Though most kidney stones develop in the kidneys, they can form anywhere in the urinary tract.
Prevention
Researchers are still not exactly sure how or why kidney stones develop.
Dehydration is the primary risk factor for kidney stones. However, certain foods and various lifestyle habits can also increase the risk of developing them.
People who suspect that they have kidney stones or are at high risk of developing them should consult a doctor to find out what type of kidney stone they have and determine which specific foods or activities to avoid.
There are many steps a person can take to reduce the risk of kidney stones, including:
1. Staying hydrated
When urine contains more fluid, it is less likely that minerals and salts will cluster together and form stones. Darker urine is a sign of dehydration. Ideally, urine should appear pale yellow.
Doctors tend to recommend that a person drinks between six and eight 8 ounce (oz) glasses of water per day.
2. Reducing salt intake
Sodium, or salt, can cause water retention and lead to dehydration. The Food and Drug Administration (FDA) suggest that adults aim to keep their salt intake below 2,300 milligrams(mg) daily. This is equivalent to around one teaspoon of table salt.
Some examples of high salt foods include:
deli or smoked meats
most packaged or prepared meals
potato chips
most canned soups
most ready-to-make noodle or side dishes
foods that contain other types of sodium, including sodium bicarbonate, disodium phosphate, monosodium glutamate, baking powder, nitrites, and sodium nitrate
3. Maintaining a healthy body weight
Having overweight or obesity can put stress on the kidneys. However, it is always important to lose weight gradually and safely.
Crash dieting and following a diet high in animal protein can both increase the risk of kidney stones.
4. Limiting foods with calcium oxalate
Kidney stones can consist of many different compounds, including uric acid, struvite, and cysteine. The most common type of kidney stone involves calcium oxalate.
One 2014 study examined nearly 44,000 kidney stones and found that 67% were composed predominately of calcium oxalate.
Doctors usually only recommend restricting oxalate intake to those at a high risk of kidney stones or those with high oxalate levels.
Consuming calcium alongside oxalate-rich foods may reduce the risk of kidney stones by binding the chemicals together before they reach the kidneys.
Foods that contain high levels of oxalate include:
grapefruit and cranberry juice
potatoes
soybeans
spinach
some nuts, including cashews and peanuts
chocolate
rhubarb
beets
asparagus
most berries
celery and parsley
whole grains
tea
5. Avoiding excessive caffeine consumption
Caffeine speeds up metabolism and can cause dehydration. The recommended upper limit for adults is 400 mg of caffeine daily, which is equivalent to about four cups of coffee. It is important to remember that certain sodas, chocolate, teas, and energy drinks can also contain caffeine.
6. Avoiding sugary drinks
Some studies have linked sweetened drinks, especially those containing high-fructose corn syrup, to the development of kidney stones.
At least half of a person’s fluid intake should be pure water. Some research suggests that caffeinated drinks can increase the risk of stones, as can sweetened drinks and sodas.
7. Getting enough dietary calcium
Although calcium oxalate is the most common compound in kidney stones, consuming some dietary calcium helps reduce the risk of stones.
Most dairy products are a good source of calcium. Manufacturers fortify many other foods with calcium, including:
orange juice
canned fish with bones, such as sardines
tofu
some cereals
8. Increasing citric acidic intake
About 60% of people with kidney stones also have low citric acid levels.
Some good sources of citric acid include:
one 4 oz glass of undiluted, unsweetened lemon or lime juice
one 8 oz glass of orange juice
one 8 oz glass of melon or mango juice
9. Monitoring the intake of high acid foods
Highly acidic urine can increase the risk of uric acid kidney stones and make passing them more painful. High amounts of acid in the urine also encourage the kidneys to reabsorb citrate rather than excrete it. Citrate is a compound that can help flush out calcium-based stones, as well as impair their growth.
Highly acidic foods include:
red meat and pork
poultry
most types of fish
most cheeses
eggs
People do not need to avoid high acid foods entirely, as they can be a good source of protein. However, a person should monitor and limit their intake of these foods if they experience frequent kidney stones.
10. Taking supplements and vitamins
A wide range of natural supplements and vitamins are available that may help reduce the risk of kidney stones in some people, including:
potassium citrate
vitamin B-6, which occurs in foods such as bananas, mangos, soybeans, avocados, and halibut
other B vitamins, including riboflavin, thiamin, and B-12, none of which are harmful to people with kidney stones
vitamin D
calcium
fish oils
However, for many of these, it is best to check with a doctor or dietitian before use. Some supplements can increase the risk for some individuals.
How common are kidney stones?
According to the National Kidney Foundation, almost 1 in 10 people in the United States develop a kidney stone during their lifetime. The risk is around 19% for men and 9% for women.
Most men experience their first kidney stone after the age of 30 years.
Symptoms
Small kidney stones may not cause any symptoms, and they sometimes pass on their own without causing much discomfort. Medium-to-large kidney stones, however, can cause intense, sharp pain.
Symptoms usually begin once the stones have started to travel through the urinary system. Stones that become stuck can cause a backup of urine. This can be extremely painful.
Common symptoms of kidney stones include:
constant, intense pain in the lower back
bloody urine
vomiting or nausea, often from the pain
fever and chills
very unpleasant or odd-smelling urine
cloudy urine
stomachache that does not improve with gas medication
Treatment and when to see a doctor
If a person suspects that a kidney stone is the cause of substantial pain or discomfort, it is important to see a doctor.
Although most people experience no long-term consequences from kidney stones, they can be extremely painful and require medical monitoring.
In most cases, treating kidney stones involves increasing fluid intake, taking pain medications, and using medications that make the urine less acidic.
People with smaller stones may be able to go home and wait for the stone or stones to pass. People with larger or more severe stones may need to stay in the hospital.
Stones that are too large to pass or that become stuck in the urinary tract may require surgery. Surgery to remove the stones may also be necessary if an infection has developed around it.
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