Self-Helpapedia

Powerful techniques to optimize your emotions, beliefs, and behaviors

Overcoming High Blood Pressure

Tips On Lowering Your Blood Pressure

If anyone knows or suspects they have high blood pressure they should consult with a medical doctor. High blood pressure is linked to strokes, cardiovascular disease, and cerebral disease.

The largest contributing factors to high blood pressure are:

 

*Overweight. This is a large one.

 

*Genetics. We can't do much about our genetic heritage, but we can work around it.

 

*Stress. Too much stress constricts blood vessels.

 

*High sodium intake. A debate raged for awhile whether this was a culprit or not. Newest research points the finger at salt intake.  It stimulates appetite which increases weight gain.

 

*Diets low in calcium, magnesium, and potassium. Calcium, magnesium, and potassium are required for healthy blood pressure.

 

*Alcohol drinking and alcohol abuse raise blood pressure.

 

*Not getting enough sleep (7 to 8 hours a day). Naps help too.

 

*Cigarette smoking, as well as being bad for your lungs, breath, and heart, is the pits for your blood pressure.

 

*Eating processed foods lead to weight gain. 

*Be aware that gluten, even if you are not celiac disease sufferer, contributes to overweight and blood pressure.  limit or stay away from wheat, spelt, barley, and rye.

*Corn starch, a constituent of many processed foods, ought to be avoided as much as possible.  It moves folks toward excessive weight gain.


*Avoiding regular health care.

 

*Not getting enough exercise. Aerobic exercise is fine for the whole cardiovascular system and it helps in lowering weight. See your medical doctor before you engage in a program.

 

What can we do to naturally counter high blood pressure?

 

*Deep and slow belly breathing will lower blood pressure. See our Longevity Maneuver which stimulates the Vagus Nerve.

 

*Lose weight if your require it. Take up exercise and food life style changes that assist in losing weight.

 

*Reduce your salt intake. Watch that old salt shaker and avoid eating processed foods.

 

*Reduce your stress. The Longevity maneuver and the Dive Reflex help. Consider one of finest of all relaxation exercises: The nap. If you can nail down 20 minutes per day nap you can make a dent in your daily stress level.

*Eat nuts not roasted in hydrogenated oils.  Pecans, walnuts, pumpkin seeds, hazelnuts, peanuts are excellent.

*The addition of sesame oil to cooking has been shown to reduce high blood pressure in studies.  Taking a teaspoon of sesame oil per day shows benefit.

*Cranberries, blueberries, elderberries, dark grapes, pomegranates, mission figs, bilberries, ligon berries all contain dark dyes that are excellent for blood pressure and overall health.

*Grapeseed extract and French Maritime Pinebark extract appear helpful for blood pressure as do Coenzyme Q10 and acetyl L-Carnatine.

 

*Hand grip exercises for lowering blood pressure show some early promise in limited studies.

*Another potent way to lower blood pressure is to warm a hand while doing slow and deep belly breathing.  To warm your hand

either focus on it and imagine it being held over a pot of boiling water or hold a warm tea or coffee cup. You can also place your hand in a sink of warm water.  Do this hand warming and belly breathing for 4 to 5 minutes.  It affects the vagus nerve in very relaxing ways and reduces stress along with lowering blood pressure.

 

*Consider an exercise program. Aerobics, walking, running, and swimming are excellent.  Interval training is outstanding.

*Celery juice is potent for lowering blood pressure.

 

*Eat a diet high in colorful fruits and veggies.

 

*Cut your coffee/caffeine intake to a cup or two a day.

 

*Green tea's catechins appear to help with blood pressure.

 

*Natural chocolate is a marvelous blood pressure aid.

 

*Consider and research the following supplements for blood pressure reduction (Get your medical doctor's permission):

 

-Omega-3 oils. Omega 3's offer many benefits.

-Garlic/onions seem to have some blood pressure reduction effects.

-Cinnamon.  This common spice can be helpful.

-Calcium, magnesium, and potassium supplements are worth investigating.
-CoQ10.
-Lycopene. Eat that tomato sauce!
-Vitamin C in moderate doses may help.

-D-ribose.

-Grape Seed extract is something to research.

-Three cups of hibiscus tea per day may lower mild high blood pressure according to research.

*Avoid iboprofin as it appears to raise blood pressure

 

 

Get A Grip On Your Bood Pressure

Warning: Consult with a medical doctor and get their permission before working with any hand-grip exercises for reducing blood pressure. Avoid this exercise if you have a history of aneurysm or mitral valve difficulties. You only have the permission to use this hand-grip exercise if you will agree to absolve the webmaster, the webhost, Emoclear.com, and Steve Mensing of any responsibility for the application or misapplication of this exercise and for any difficulties that might result.


The original fighter pilot research, done in the late 60's, was performed with a typical V-shaped hand spring exercisers (You bring the two plastic handles toward each other) still common in most sporting goods stores for developing grip strength. These V-shaped hand spring exercises are recommended over hard rubber balls. During the fighter pilot research these spring handgrips were employed to help the pilots better tolerate gravitational forces while in steep maneuvers and not blackout. While the "gripping" worked to increase blood pressure during flight, it was later noted on the ground that pilots experienced a marked reduction in resting blood pressure. The researchers were on to something.


Two studies were performed at McMaster University in Canada with an isometric hand-grip and sporting goods store hand-gripper, using both hands one at a time. This research replicated the earlier fighter pilot findings and successfully lowered blood pressure.

How To Perform The Hand-Grip Exercise

Purchase a V-shaped hand spring exerciser at a sporting goods store. They vary in resistance so find one that fits your comfort level. The grip needs to offer enough resistance.


Without tightening your face, tensing up your body, or holding your breath, grasp the hand grip steady and closed for two minutes (Both handles touching). If your hand begins to tire from the squeezing in the contracted position you have the right grip. The squeezing-contraction should be at least 30 percent of your maximum hand-strength for the exercise to have an effect on your blood pressure. If your hand is shaking too much at the outset your spring exerciser may require too much resistance.

For the exercise to bring your blood pressure it should be performed about 4 to 5 times per week. Remember: Never hold your breath or tighten up your face or body
other than your hand during the exercise. Here goes:

 

(1)   For two minutes squeeze the grip with your left hand. Hold that contraction until 2 minutes are up. Relax your hand and rest for two minutes.

(2) For two minutes squeeze the grip with your right hand. Hold that contraction until 2 minutes are up. Relax your hand and rest for two minutes.

(3) Repeat steps (1) and (2) four more times with your left and right hands. No need to do more that day.


For your blood pressure to remain lowered you will need to continue these hand exercises 4 to 5 times a week or else you will witness a return of higher blood pressure after an eight week layoff. Test your blood pressure every week to note results. Remember to run this exercise past your medical doctor and get his or hers okay.


Good health, Steve

 

 

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