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How To Lower Blood Pressure Right Now

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What Causes High Blood Pressure

Risk factors for developing high blood pressure include:

  • Up to age 64, men are more likely to develop high blood pressure than women
  • At age 65 and older, women are more likely to develop high blood pressure than men
  • Race: African-Americans tend to develop high blood pressure more frequently than people of other races in the U.S.
  • Risk factors for developing high blood pressure that can be prevented or managed include:

    • Sedentary lifestyle

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    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.

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    Sounds too good to be true right? Well, it comes with a caveat you must follow strict guidelines and the advice of your doctor. Like the fighter pilots, your blood pressure will be temporarily boosted when contracting the handgrip device. That can be dangerous if your blood pressure is very high or you also have high cholesterol.

    The key is not to overdo it. The general guidelines are as follows:

  • Set the spring resistance to 50% of maximum resistance. After doing this you should aim to squeeze the device as far as possible and hold that squeeze for 2 minutes. If that feels impossible, lighten the resistance until you can just about maintain a full 2-minute squeeze. The same applies if the load feels too light increase resistance until you are just able to hold the device for 2 minutes
  • Record or remember this intensity as you will remain at that load for the next eight weeks
  • Take a rest day. Yes, that’s right. Dont do any more today
  • The next day, and starting with your right hand, squeeze the device as far as it will go
  • Once fully contracted hold the squeeze for a full 2 minutes. After the 2 minutes is up slowly release the pressure and rest for 1 minute
  • Repeat, but this time use your left hand, maintaining the same squeeze for 2 minutes and then a slow release
  • Repeat the above 3 more times in each hand, totalling 4 contractions in each hand. Don’t be tempted to do any more than this.
  • First published on Monday 30 January 2017

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    Ask An Expert: Lowering Blood Pressure Without Pills

    “I was recently diagnosed with high blood pressure. I’d like to lower it without medications, if I can. What are the best non-drug ways to reduce blood pressure? Is it possible to do this without popping pills?”

    Answer from Craig Walsh, M.D., M.P.H., cardiologist with Providence St. Vincent Heart Clinic and the Providence Heart and Vascular Institute, and Miles Hassell, M.D., director of Providence Integrative Medicine:

    Making healthful changes in your eating and exercise habits is an excellent first step to dealing with your high blood pressure. Your efforts will show results in just a few weeks. Even if your levels don’t go down as far as needed, your drug therapy may involve fewer drugs and at lower doses.

    If you haven’t already done this, it’s also a good idea to talk with your doctor about all of the prescription and over-the-counter medicines you take. Some, including common pain relievers and decongestants, can elevate blood pressure.

    Research studies have shown that the following strategies can lead to modest but lasting decreases in blood pressure. The payoff is big: Healthy blood pressure reduces your risk of stroke, heart failure and kidney disease.

    For strength training, use light weights and do multiple repetitions. Your muscles should tire after 10 to 15 reps.

    Physical activity yields a two-fer benefit for your blood pressure: Exercise is great for arterial health, and it builds muscle and burns stored fat to keep you at an ideal weight.

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    Effective Ways To Lower Your Blood Pressure

    • Increase activity
    • Cut back on caffeine
    • Take prescription medication

    High blood pressure is called the silent killer for good reason. It often has no symptoms but is a major risk of heart disease and stroke.

    Your blood pressure is measured in millimeters of mercury, which is abbreviated as mm Hg. There are two numbers involved in the measurement:

    • Systolic blood pressure. The top number represents the force of the pressure when your heart pushes blood into the arteries throughout the rest of your body.
    • Diastolic blood pressure. The bottom number represents the pressure in your blood vessels between beats, when your heart is filling and relaxing.

    Your blood pressure depends on how much blood your heart is pumping, and how much resistance there is to blood flow in your arteries. The narrower your arteries, the higher your blood pressure.

    Blood pressure lower than 120/80 mm Hg is considered normal. Blood pressure thats 130/80 mm Hg or more is considered high.

    If your numbers are above normal but under 130/80 mm Hg, you fall into the category of elevated blood pressure. This means youre at risk of developing high blood pressure .

    The good news about elevated blood pressure is that you can make changes to significantly reduce your numbers and lower your risk without requiring medications.

    Here are some effective ways to lower your blood pressure levels.

    How much activity should you strive for?

    • using the stairs
    • going for a bike ride
    • playing a team sport
    • low sodium foods

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    How Is Blood Pressure Measured

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    Health care providers measure blood pressure with a cuff that wraps around the upper arm. When the cuff inflates, it squeezes a large artery, stopping the blood flow for a moment. Blood pressure is measured as air is slowly let out of the cuff, which lets blood flow through the artery again.

    Blood pressure is measured in two numbers:

  • The pressure when the heart pumps.
  • The pressure when the heart rests between beats.
  • You hear blood pressure reported as the first number “over” the second number, like 120 over 80 or 120/80.

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    Eat More Potassium And Less Sodium

    Increasing your potassium intake and cutting back on salt can also lower your blood pressure .

    Potassium is a double winner: It lessens the effects of salt in your system and eases tension in your blood vessels. However, diets rich in potassium may be harmful to people with kidney disease, so talk with your doctor before increasing your potassium intake.

    Its easy to eat more potassium. So many foods are naturally high in potassium. Here are a few:

    • other processed snacks

    Foods labeled low fat are usually high in salt and sugar to compensate for the loss of fat. Fat is what gives food taste and makes you feel full.

    Cutting down on or even better, cutting out processed food will help you eat less salt, less sugar, and fewer refined carbohydrates. All of this can result in lower blood pressure.

    Make it a practice to check nutrition labels. According to the Food and Drug Administration , a sodium listing of 5 percent or less on a food label is considered low, while 20 percent or more is considered high (

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