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How To Control Your Blood Pressure

Reduce Stress Through Meditation And Rest

How to get blood pressure under control

Chronic stress can lead to chronic elevations in the stress hormones cortisol and adrenaline, says Dr. Desai. These hormones constrict the arteries and cause weight gain, which further increases blood pressure.

He recommends reducing stress by using breathing exercises, practicing meditation, completing physical exercise, practicing yoga, logging quality sleep, taking breaks throughout the day, spending time in nature, listening to music and eating a balanced diet.

May Relieve Symptoms Of Rheumatoid Arthritis

Rheumatoid arthritis is a long-term autoimmune condition that causes warm, swollen, painful joints. It is increasing in prevalence in the United States, where it affects more than 1.28 million adults .

Some studies suggest that cats claw can help relieve its symptoms.

For example, a study in 40 people with rheumatoid arthritis determined that 60 mg of cats claw extract per day alongside regular medication resulted in a 29% reduction in the number of painful joints compared to a control group .

As with osteoarthritis, cats claw is thought to reduce inflammation in your body, easing rheumatoid arthritis symptoms as a result .

Although these results are promising, the evidence is weak. Larger, better-quality studies are needed to confirm these benefits.

Summary

Research suggests that cats claw extract may aid your immune system and reduce symptoms of osteoarthritis and rheumatoid arthritis. However, more studies are needed.

  • ovarian cysts
  • AIDS

Due to the lack of research, its unclear whether cats claw is an effective or safe treatment option for any of these ailments.

Summary

Despite many marketing claims, there is insufficient evidence to support using cats claw for conditions like cancer, allergies, and AIDS.

Whats Considered Elevated Blood Pressure

Blood pressure numbers that are higher than 120/80 mm Hg are a warning sign. It means you need to pay attention to your blood pressure and focus on heart-healthy habits.

Although these numbers arent technically considered high blood pressure, youve moved out of the normal range. Elevated blood pressure may turn into high blood pressure, which puts you at an increased risk of heart disease and stroke.

Elevated blood pressure

When your systolic pressure is between 120 and 129mm Hgand your diastolic pressure is less than 80mm Hg, it means you have elevated blood pressure.

No medications are necessary for elevated blood pressure. But your doctor may talk with you about the importance of a healthy lifestyle, such as getting regular exercise, eating a balanced diet, and managing your weight.

You may receive a diagnosis of stage 1 hypertension if:

  • your systolic blood pressure is between 130 and 139 mm Hg, or
  • your diastolic blood pressure is between 80 and 89 mm Hg

However, the AHA notes that if you get only one reading this high, you may not truly have stage 1 hypertension. What determines the diagnosis of hypertension at any stage is the average of your blood pressure numbers over a period of time.

Your doctor can help you measure and track your blood pressure to confirm whether its too high.

Stage 1 hypertension

If your systolic blood pressure is 130 to 139 mm Hgor your diastolic blood pressure is 80 to 89 mm Hg, its considered stage 1 hypertension.

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Managing Blood Pressure Is A Lifelong Commitment

If you have high blood pressure, its vital that you listen to your doctor. Remember: Youre a part of your healthcare team. You and your doctor are partners.

Educate yourself about HBP and learn how to monitor your blood pressure at home. Armed with this information, you can commit to living heart healthy.

The Bottom Line On Blood Pressure

Understanding and taking control of your blood pressure

Blood pressure can be confusing. But its also an amazing predictor of your future heart health. Get familiar with your blood pressure numbers. Know them as well as you know your weight. Then listen to your doctors recommendations. If your doctor prescribes medication, dont put off taking it because you think you can fix the problem through diet and exercise. For some people, lifestyle changes alone arent enough.

Sema continues to follow the same routine she initiated 30 years ago. In the morning, she spends 20 minutes meditating followed by 30 minutes on the treadmill. In the evening, shes back on the treadmill for another 30 minutes. When I go to the doctor now, she says. Im happy to tell him, Im doing all that I can. Now its up to you.

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What Do The Numbers Mean

When a healthcare professional takes your blood pressure, its expressed as a measurement with two numbers, one number on top and one on the bottom , like a fraction. For example, 120/80 mm Hg.

Blood pressure is measured in millimeters of mercury. Thats what the mm/Hg stands for. Heres what the numbers mean:

  • Your systolic pressure is the pressure of the blood in your arteries when your heart contracts or beats.
  • Your diastolic pressure is the pressure of the blood in your arteries between beats, when your heart relaxes.

Both numbers are important in determining the state of your heart health.

Numbers greater than the ideal range may be a sign that your heart is working too hard to pump blood to the rest of your body.

For a normal reading, your blood pressure needs to show:

  • a systolic pressure thats above 90 mm Hg and less than 120 mm Hg, and
  • a diastolic pressure thats between 60 mm Hg and less than 80 mm Hg

The American Heart Association considers blood pressure to be within the normal range when both your systolic and diastolic numbers are in these ranges.

If youre in the normal range, no medical intervention is needed. However, its important to maintain a healthy lifestyle and moderate weight to help prevent high blood pressure from developing.

You may need to be even more mindful of your lifestyle if high blood pressure runs in your family.

Safety And Side Effects

While side effects of cats claw are rarely reported, available information to determine its overall safety is currently insufficient.

The high levels of tannins in cats claw may cause some side effects including nausea, stomach upset, and diarrhea if consumed in large amounts .

Case reports and test-tube studies support other possible side effects, including low blood pressure, increased risk of bleeding, nerve damage, anti-estrogen effects, and adverse effects on kidney function (

The lack of safety evidence means that you should always use cats claw with caution.

Summary

There is insufficient research into the risks of cats claw, although side effects are rare. Certain populations, such as pregnant women or those with particular medical conditions, should avoid cats claw.

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Finding And Treating Underlying Causes And Making Lifestyle Changes Will Help

Many people have high blood pressure in older age, and sometimes its hard to control. That problem is called resistant hypertension blood pressure that stays above a set goal, such as 140/90 millimeters of mercury , despite taking three classes of blood pressure drugs at the highest tolerable doses. The condition is a major risk factor for stroke, heart disease, dementia, and more. What can you do to tame it?

How To Raise Low Blood Pressure

More ways to control blood pressure | The Check Up

If youre dealing with hypotension, the first step is making an appointment with your doctor. After discussing your medical history, lifestyle, and other factors, your doctor may change your medication or suggest certain lifestyle changes to get to the root of the issue.

Its important not to stop taking any medications or change dosages without talking to a healthcare professional first. The same is true of dietary or other changes.

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How Is High Blood Pressure Treated

Treatment for hypertension depends on how high your blood pressure is, as well as your lifestyle and risk factors.

For elevated blood pressure, the goal is to keep your blood pressure from developing into clinical hypertension. No medications are necessary at this stage. Your doctor may recommend:

For stage 1 hypertension, your doctor may recommend lifestyle changes as mentioned above, as well as:

  • reducing your sodium intake
  • finding healthy ways to manage your stress
  • medication, if your blood pressure doesnt improve after 1 month of lifestyle changes

For stage 2 hypertension, the typical treatment, in addition to a healthier lifestyle, is medication. Your doctor may prescribe one or more of the following medications to help lower your blood pressure:

A hypertensive crisis requires immediate treatment. Medications may be given orally or intravenously .

The most for a hypertensive crisis include:

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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Where Can I Get My Blood Pressure Checked

You can get your blood pressure measured

  • By a health care team member at a doctors office.
  • At a pharmacy that has a digital blood pressure measurement machine.
  • With a home blood pressure monitor that you can use yourself.

Take this form pdf icon with you on your first blood pressure visit to record important blood pressure-related information.

How Can I Control My Blood Pressure

How to control, manage your blood pressure

You can often lower your blood pressure by changing your day-to-day habits and by taking medication if needed. Treatment, especially if you have other medical conditions such as diabetes, requires ongoing evaluation and discussions with your doctor.

Lifestyle changes you can make to help prevent and lower high blood pressure:

In addition to recommending lifestyle changes, your doctor will likely prescribe medication to lower your blood pressure to a safe level. Isolated systolic hypertension, the most common form of high blood pressure in older adults, is treated in the same way as regular high blood pressure but may require more than one type of blood pressure medication. You may try several kinds or combinations of medications before finding a plan that works best for you. Medication can control your blood pressure, but it can’t cure it. If your doctor starts you on medication for high blood pressure, you may need to take it long-term.

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How To Lower Blood Pressure Naturally

The term lifestyle changes implies you will need to change your habits to bring your blood pressure down. Broadly speaking, these modifications are natural non-pharmaceutical ways of lowering blood pressure. Six methods have been proven effective in clinical studies, and two others are recommended:

Eat Garlic Or Take Garlic Extract Supplements

Fresh garlic or garlic extract are both widely used to lower blood pressure.

A meta-analysis found that for people with high blood pressure, garlic supplements reduced their systolic blood pressure by up to about 5 mm Hg and reduced their diastolic blood pressure as much as 2.5 mm Hg .

According to a 2009 clinical study, a time-release garlic extract preparation may have a greater effect on blood pressure than regular garlic powder tablets .

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How To Lower Blood Pressure Without Medication

Lifestyle changes are effective in controlling high blood pressure. A healthy lifestyle can avoid, delay, or reduce the need for blood pressure medications.

Here are 10 ways to control blood pressure without medications:

  • Weight loss: Obesity can increase the risk of high blood pressure. Weight loss has been the most effective way of reducing blood pressure. Even losing 10 pounds can lower blood pressure. Besides losing weight, one should generally focus on abdominal fat. Men having a waist measurement above 40 inch and women having waist measurement above 35 inches are at risk of high blood pressure.
  • DASH diet: A program called Dietary Approaches to Stop Hypertension is advised for control and prevention of high blood pressure. It advises cutting away high-fat foods, processed foods, and sugar and salt-containing foods avoiding excess salt for dressing and excess caffeinateddrinks such as coffee and energy drinks and focusing on fruits, fresh vegetables, whole grains, and high fiber and high calcium food.
  • Daily exercise: Daily exercise is an excellent way to lose fat and reduce high blood pressure. Exercising daily for 30 minutes can bring down the blood pressure by about five to eight mm Hg. Walking, jogging, cycling, swimming, or dancing are the most effective ways of controlling blood pressure. Meditation and stress relaxing techniques can also help.
  • Fruits such as papaya, orange, melons, avocadoes, and apricots
  • Green leafy vegetables such as spinach and kale
  • Why Does Hypertension Matter

    How to keep your blood pressure under control

    If you are in this 130/80 range, reducing your blood pressure can help protect you from heart attack, stroke, kidney disease, eye disease, and even cognitive decline. The goal of the new guidelines is to encourage you to treat your high blood pressure seriously and to take action to bring it down, primarily using lifestyle interventions. “It is well documented that lifestyle changes can lower blood pressure as much as pills can, and sometimes even more,” says Dr. Fisher.

    Making those changes can be challenging. More than one woman has woken up in the morning committed to healthy eating only to be derailed by a plate of cookies on a table in the office or a dinner out with friends.

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    How To Use A Home Blood Pressure Monitor

    • Be still. Don’t smoke, drink caffeinated beverages or exercise within 30 minutes before measuring your blood pressure. Empty your bladder and ensure at least 5 minutes of quiet rest before measurements.
    • Sit correctly.Sit with your back straight and supported . Your feet should be flat on the floor and your legs should not be crossed. Your arm should be supported on a flat surface with the upper arm at heart level. Make sure the bottom of the cuff is placed directly above the bend of the elbow. Check your monitor’s instructions for an illustration or have your healthcare provider show you how.
    • Measure at the same time every day. Its important to take the readings at the same time each day, such as morning and evening. It is best to take the readings daily however ideally beginning 2 weeks after a change in treatment and during the week before your next appointment.
    • Take multiple readings and record the results. Each time you measure, take two or three readings one minute apart and record the results using a tracker. If your monitor has built-in memory to store your readings, take it with you to your appointments. Some monitors may also allow you to upload your readings to a secure website after you register your profile.
    • Don’t take the measurement over clothes.
    and/or HIGHER THAN 120

    Note: A diagnosis of high blood pressure must be confirmed with a medical professional. A doctor should also evaluate any unusually low blood pressure readings.

    You Can Fight High Blood Pressure

    While heart disease is still the No. 1 killer in the United States and around the world, death rates have decreased significantly. Earlier and better treatment of high blood pressure has played a key role in that decrease.

    Written by American Heart Association editorial staff and reviewed by science and medicine advisers. See our editorial policies and staff.

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    Consider Cutting Back On Caffeine

    Caffeine raises your blood pressure, but the effect is temporary.

    In a 2017 study, the systolic blood pressure of 18 participants was elevated for 2 hours after they drank 32 ounces of either a caffeinated drink or an energy drink. Blood pressure then dropped more quickly for the participants who drank a caffeinated drink .

    Some people may be more sensitive to caffeine than others. If youre caffeine-sensitive, you may want to cut back on your coffee consumption, or try .

    Research on caffeine, including its health benefits, is in the news a lot. The choice of whether to cut back depends on many individual factors.

    One older study indicated that caffeines effect on raising blood pressure is greater if your blood pressure is already high. This same study, however, called for more research on the subject .

    If your blood pressure is very high or doesnt decrease after making these lifestyle changes, your doctor may recommend prescription drugs.

    They work and will improve your long-term outcome, especially if you have other risk factors (

    Seek Help For Snoring

    How To Keep Your Blood Pressure Under Control?

    Loud, incessant snoring is a symptom of obstructive sleep apnea , a disorder that causes brief but dangerous breathing interruptions. Up to half of sleep apnea patients also live with hypertension, possibly due to high levels of aldosterone, a hormone that can boost blood pressure. Fixing sleep apnea could be helpful for improving BP, says Robert Greenfield, M.D., medical director of Non-Invasive Cardiology & Cardiac Rehabilitation at MemorialCare Heart & Vascular Institute.

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