Even Cinnamon Alone Will Reduce Blood Pressure
Valued in ancient times as currency and once considered more precious than gold, cinnamon has been used in medicine to treat everything from nausea to menstruation, to even diabetes.
Cinnamon itself has insulin-like activity and also can potentiate the activity of insulin. The latter could be quite important in treating those with type 2 diabetes. Cinnamon has a bio-active component that we believe has the potential to prevent or overcome diabetes, researcher Don Graves said in a prepared statement.
When it comes to the highest antioxidant values on the ORAC scale, cinnamon comes in the top 10. ORAC units or ORAC score were developed by the National Institute on Aging in the National Institutes of Health .
While the exact relationship between the ORAC value of a food and its health benefit has not been established, it is believed that foods higher on the ORAC scale will more effectively neutralize free radicals. According to the free-radical theory of aging, this will slow the oxidative processes and free radical damage that can contribute to age-related degeneration and disease.
Numerous studies have reported that cinnamon and the compounds it contains may improve parameters associated with diabetes. The meta-analysis, performed by scientists from the University of Toronto , the University of West London , and London South Bank University is said to be the first to evaluate the effects of cinnamon on blood pressure in diabetics.
Should You Take A Magnesium Supplement
If you dont have low magnesium levels, no evidence suggests that taking a supplement will provide any measurable benefit.
Yet, if you are deficient, obtaining this mineral from whole foods is always the best initial strategy. Magnesium is present in a variety of foods, including (
- Others:dark chocolate
However, if youre unable to get enough magnesium from your diet, a supplement may be worth considering.
Certain populations may be at a greater risk of deficiency, including older adults and people with type 2 diabetes, digestive disorders, and alcohol dependence .
Decrease Your Salt Intake
Salt is the enemy of high blood pressure, says Dr. Desai. When you eat too much salt, it increases the amount of fluid that enters the bloodstream and arteries from the surrounding tissue, which raises the pressure in the arteries.
While you may not have to remove salt from your diet completely, avoid foods very high in salt like chips, french fries, salted nuts, soups, store-bought salad dressings, processed foods and cheese.
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How Low Magnesium Leads To Hypertension
Several conditions contribute to the development of high blood pressure,such as whether blood vessels are flexible , stressresponses, and structural changes in the blood vessels themselves.
Low magnesium levels impact all these conditions.
Blood Vessel Constriction
Magnesium keeps blood pressure down by aiding blood vessel relaxation anddilation.11-13
Magnesium is a cofactor, or helper compound, required for hundreds ofreactions throughout the body. One of those reactions leads to theproduction of prostaglandin E1, an important vascular relaxant which alsohelps prevent clots from forminginside blood vessels.14
Magnesium also tempers the secretion of the hormone aldosterone, which causes thekidney to hold onto sodium and water. This can affect blood pressure.15-17
When theres a deficiency of magnesium, blood vessels arechronically constricted and sodium and water are retained,resulting in hypertension.
Stress is a physiological risk factor that leads to elevated bloodpressure.8
Sympathetic nervous system reflexes, often referred to as our fight or flight responses, cause therelease of neurotransmitters and hormones known collectively as catecholamines.These compounds exert a powerfulconstricting effect on blood vessels, raising blood pressure.
In lab studies, magnesium was shown to reduce the amount ofcatecholamines released in response to stressors.15,18
Blood Vessel Structure
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What Do The Results Mean
If your results show you have a magnesium deficiency, it may be a sign of:
If your results show you have a higher than normal amount of magnesium, it may be a sign of:
- Addison disease, a disorder of the adrenal glands
- Dehydration, the loss of too much bodily fluids
- Diabetic ketoacidosis, a life-threatening complication of diabetes
- Overuse of antacids or laxatives that contain magnesium
If your results show you have a magnesium deficiency, your health care provider will probably recommend you take magnesium supplements to raise levels of the mineral. If your results show you have too much magnesium, your provider may recommend IV therapies that can remove excess magnesium.
If you have questions about your results, talk to your health care provider.
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What Dosage Of Magnesium Should I Take For High Blood Pressure
Your daily dosage of magnesium is really based on your gender.
The University of Maryland Medical Center has suggested a daily dosage of 270 to 400 mg of magnesium per day for a male. For a female, their recommended daily dosage is 280 to 300 mg.
If you have a heart or kidney disease, do not begin a magnesium supplement treatment before consulting your doctor.
How Effective Is Magnesium For Blood Pressure
Magnesium is vital for the proper functioning of the human body. With more than 300 biochemicals in the body dependent on Magnesium, you need to maintain an abundant supply of it in the body. Not just boosting the neurotransmitters, Magnesium also plays a vital role in regulating the blood pressure in the body. Those who take Magnesium-rich foods tend to develop fewer chances of developing problems out of high blood pressure. This is because magnesium intake maintains healthy nerve and muscle functions.
According to a meta-analysis on the effects of Magnesium Supplementation on Blood Pressure, a study conducted 34 clinical trials on more than 2028 participants and the research summarized that those who had a median consumption of over 368 mg of Magnesium daily, witnessed a dramatic decline in the systolic blood pressure of more than 2.00 mm Hg and by 1.78 mm Hg. With the continuous intake of Magnesium for months, the blood pressure got in control in no time.
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How To Lower Your Blood Pressure Using Magnesium
If you want to lower your blood pressure, you can do so naturally. You dont need medication. You dont even have to change your diet or exercise either.One very simple way to do this is to increase your magnesium.
If you want to lower your blood pressure, you can do so naturally. You dont need medication. You dont even have to change your diet or exercise either.
One very simple way to do this is to increase your magnesium.
This invaluable mineral is important to the health of every cell and organ, especially your heart. Playing a role in over 600 different reactions in your body.
Unfortunately, researchers estimate that up to 80% of American do not get enough magnesium from their diet to replace the magnesium lost.1
Interesting Types Of Magnesium
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Magnesium is the fourth most abundant mineral in your body.
Its involved in over 300 metabolic reactions that are essential for human health, including energy production, blood pressure regulation, nerve signal transmission, and muscle contraction .
Interestingly, low levels are linked to a variety of illnesses, such as type 2 diabetes, heart disease, mood disorders, and migraines .
Although this mineral is present in many whole foods like green leafy vegetables, legumes, nuts, and seeds, up to two-thirds of people in the Western world dont meet their magnesium needs with diet alone .
To boost intake, many people turn to supplements. However, as multiple varieties of supplemental magnesium exist, it can be difficult to know which one is most appropriate for your needs.
This article reviews 10 various forms of magnesium, as well as their uses.
What Are The Common Side Effects Of Blood Pressure Medications
There are different types of prescription blood pressure medications on the market that come with their own set of side effects. And each type of medication treats your blood pressure in a different way.
One common type of blood pressure medication is called a diuretic, which works by removing excess water and salt from your body. Diuretic medications side effects include:
- Excess urination
- Erectile disfunction in men
- Weakness, leg cramps, fatigue
Beta-blockers are another type of commonly prescribed blood pressure medication. They counter high blood pressure by making the heart beat more slowly and less forcefully. Common side effects of beta-blockers are:
- Cold hands and feet
- Sleep disorders
- Asthma symptoms
Calcium blockers are a type of blood pressure medication that blocks calcium from entering the heart and blood vessels so they can relax. Common side effects of calcium blockers are:
- Heart palpitations
There are plenty of other scary side effects such as nausea, skin rashes, weight gain/weight loss, excessive hair growth and more. If you’re prescribed blood pressure medicine, be sure to ask your doctor about the potential side effects before you begin taking them.
Eat Some Dark Chocolate
Yes, chocolate lovers: Dark chocolate has been shown to lower blood pressure.
But the dark chocolate should be 60 to 70 percent cacao. A review of studies on dark chocolate has found that eating one to two squares of dark chocolate per day may help lower the risk of heart disease by lowering blood pressure and inflammation.
The benefits are thought to come from the flavonoids present in chocolate with more cocoa solids. The flavonoids help dilate, or widen, your blood vessels .
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Try These Medicinal Herbs
Herbal medicines have long been used in many cultures to treat a variety of ailments.
Some herbs have even been shown to possibly lower blood pressure. However, more research is needed to identify the doses and components in the herbs that are most useful.
Always check with your doctor or pharmacist before taking herbal supplements. They may interfere with your prescription medications.
Heres a partial list of plants and herbs that are used by cultures throughout the world to lower blood pressure:
How Much Magnesium Is Enough
According to the National Institutes of Health, the adult body contains 25 grams of magnesium, mostly in the bones. This amount depends on several factors, like diet and a persons kidney function. Many people do not get enough magnesium in their diets, says Dhanunjaya Lakkireddy, MD, chair of the American College of Cardiologys Electrophysiology Council.
The recommended dietary allowance for magnesium meaning the amount you should take in each day varies depending on your age and sex. On average, the RDA is 400 milligrams for men ages 19 to 30 and is lower, at 310 mg, for women of the same age. For those 31 and older, men should get 420 mg of magnesium daily, and women should get 320 mg daily. If a person’s magnesium level is less than 1.8 mg per deciliter, they are considered to have a magnesium deficiency, Dr. Lakkireddy explains.
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May Help Treat Headaches
Magnesium is needed for proper nerve cell functioning. As such, a deficiency in this mineral can lead to migraine headaches.
Studies show that magnesium oxide may reduce headache symptoms. It may even be as effective as some migraine headache medications .
For example, a 2021 randomized, controlled, double-blind study in 63 people who experienced migraine found that taking 500 mg of magnesium oxide daily reduced migraine frequency as effectively as a migraine medication called valproate sodium (
What Is The Best Way To Take The Magne 5
Take 2 capsules daily.
We recommend taking a serving of magnesium after dinner and prior to bed. This helps to stimulate more restful sleep, calms the nervous system, relaxes the heart and promotes healthy bowel movements the next morning.
Magnesium supplements are generally safe for most people. If you have kidney or heart issues, be sure to consult your holistic doctor.
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Muscle Relaxants Interacts With Magnesium
Magnesium seems to help relax muscles. Taking magnesium along with muscle relaxants can increase the risk of side effects of muscle relaxants.Some muscle relaxants include carisoprodol , pipecuronium , orphenadrine , cyclobenzaprine, gallamine , atracurium , pancuronium , succinylcholine , and others.
Magnesium And Blood Pressure What The Research Says
New research finds thatmagnesium supplements may indeed lower blood pressure.
In a meta-analysis, a group of researchers led by Dr. Yiqing Song, an associate professor of epidemiology at Indiana University, looked at 34 studies having a combined total of more than 2,000 patients.
All the studies were double-blind, placebo-controlled trials. In other words, some of the subjects in each study received a placebo instead of magnesium, and neither the participants nor the investigators knew who had been given the supplements and who had been given the placebos.
The participants were given between 240 and 960 milligrams of magnesium daily, and the studies ranged in duration from three weeks to six months.
As reported by LiveScience:
The researchers found that taking 368 mg of magnesium supplements daily for three months reduced peoples systolic blood pressure by an average of 2 millimeters of mercury , and reduced their diastolic blood pressure by an average of 1.8 mm Hg.
The research team concluded after further analysis of the data that taking 300 mg of magnesium supplements per day for a month could both lower blood pressure and result in higher magnesium levels in the blood.
The researchers wrote:
Our findings support a causal anti-hypertensive effect of supplementation in adults.
The recommended daily amount of magnesium is about 400 mg/d for adults.
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Can Magnesium Prevent High Blood Pressure
One study found data which seems to show that magnesium plays an important role in regulating blood pressure. Additionally, a number of other studies have looked at various nutritional factors and how they contribute to the prevention of high blood pressure. These studies have shown that diets rich in magnesium do seem to have some protective effect and that people who have diets rich in magnesium seem to develop high blood pressure at a lower rate.
However, the real question is: Is it the magnesium in these “magnesium-rich diets” that is providing the apparent protection, or is the observed benefit related simply to the fact that diets rich in magnesium are just plain good for you? To date, this question has no conclusive answer. However, the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure, a well-known and respected medical body, feels that the data are strong enough for them to officially state that diets that provide plenty of magnesium are a “positive lifestyle modification for individuals with hypertension.”
Eat Healthy High Protein Foods
A long-term study concluded in 2014 found that people who ate more protein had a lower risk of high blood pressure. For those who ate an average of 100 grams of protein per day, there was a 40 percent lower risk of having high blood pressure than those on a low protein diet .
Those who also added regular fiber into their diet saw up to a 60 percent reduction of risk.
However, a high protein diet may not be for everyone. Those with kidney disease may need to use caution. Its best to talk with your doctor.
Its fairly easy to consume 100 grams of protein daily on most types of diets.
A 3.5-ounce serving of salmon can have as much as 22 grams of protein, while a 3.5-ounce serving of chicken breast might contain 30 grams of protein.
With regard to vegetarian options, a half-cup serving of most types of beans contains 7 to 10 grams of protein. Two tablespoons of peanut butter would provide 8 grams .
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Bisphosphonates Interacts With Magnesium
Magnesium can decrease how much bisphosphate the body absorbs. Taking magnesium along with bisphosphates can decrease the effectiveness of bisphosphate. To avoid this interaction take bisphosphonate at least two hours before magnesium or later in the day.Some bisphosphonates include alendronate , etidronate , risedronate , tiludronate , and others.
Commonly Used Treatments And Medications
The Dietary Approaches to Stop Hypertension eating plan
In addition to the nutrients listed below, eating pattern plays a key role in blood pressure regulation. For example, adherence to the DASH eating plan a diet rich in fruit, vegetables, and low-fat dairy while low in saturated and total fat has been linked to significant reductions in both systolic and diastolic blood pressure.
For more information about the DASH eating plan, see the National Institutes of Health.
There are many medications prescribed to lower blood pressure. The five main classes of blood pressure-lowering medication and potential nutritional interactions are listed in Table 1.
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Side Effects Of Magnesium
Magnesium is safe for consumption, but in some rare incidences, it can backfire for those who are taking any diuretics, heart medicines, and even antibiotics. In general, there are no life-threatening side effects that have surfaced from taking the Magnesium in any form.
But milder ones like diarrhea, nausea, and vomiting do occur. If you are taking medicines for kidney ailments, you must consult with the doctor before taking the magnesium supplement for high blood pressure.
Magnesium with numerous benefits attached to it has been solving multiple health problems in the body. Magnesium is known to cure not just high blood pressure, but other problems like muscle strains after exercise, depression, Type 2 diabetes, heart inflammation, migraines, and PMS well.