Sunday 25 September 2011

Proper Position For Taking Blood Pressure

What is the proper, the most correct, position for taking blood pressure readings?

First of all, you should sit down and wait for at least a couple of minutes. Do not cross your legs. Make sure you are rested. For example, if you have just been exercising then this will affect your readings and they won't be an accurate reflection of your normal blood pressure.

For those of you using a traditional cuff monitor, make sure that it fits properly. Many cuffs will have indicating lines that tell you if there is too much or too little overlap and a good fit or not. If not, you can exchange for a smaller or larger one from the manufacturer and usually for free. Make sure that the rubber hose emerges from the cuff on the inside of your elbow as this is where your brachial artery lies.

Whether you use a cuff monitor or a wrist monitor, the key thing is to now get the cuff or your wrist at the same level as your heart. For the former, it helps to have a table in front of you on which to lie your arm out.

Now take your reading. Remember, you need to take a series of readings during the day and also over several days as your blood pressure will naturally vary and what you want is your average. You can find some good info on logging your b.p. here: Blood Pressure Logging Sheet.

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Blood Pressure Logging Sheet

As you may well already know, a single measurement of your blood pressure is pretty much meaningless. Blood pressure varies throughout the day and even between days. It may be exceptionally low when you take your measurement of it might be exceptionally high.

Only by taking a series of measurements throughout the day and for several days can you then take an overall average. You can also learn a lot from your blood pressure range. For example, you may find that your blood pressure peaks when you are in your stressful job and you can then take measures to reduce this workplace stress.

A blood pressure logging sheet is a great way to do this. It's a simple and easy framework that you can simply fill in. For example, there is software out there that will do this. There are also blank spreadsheets that you can use such as this one that someone has uploaded to the Microsoft site for use with the MS Excel software.

One of the best ways though is to use an online form. This is a simple and free membership style web site where you log in and enter your readings. You can then share and compare with others in the community who are also similarly trying to reduce their blood pressure. One of the best sites in this regard is BPLog.com.

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Water Fast For High Blood Pressure

Water fasting is a technique that is usually used to either lose weight or "cleanse" the body. But some people have also tried using it for lowering their high blood pressure. Let's see how this might work.

Water fasting is one of the most extreme diet regimes out there. During the fast, you can only drink water and nothing else. It can be done for a day or two or three days or longer. Some people reportedly fast for up to 30 days but that frankly sounds dangerous to me!

Before you think about doing a water fast you should do plenty of research into it. That's because a water fast can actually increase your blood pressure if you don't do it properly. If your reading is already very high then such a move could put you into extremely dangerous territory.

For example, some people say that using distilled water is a bad idea as it can flush the potassium out of your body, less so than for your sodium. Thus your potassium-to-sodium ratio is worsened, your arteries narrow and your blood pressure goes up. On the other hand, some experts recommend using distilled water! They say that your blood pressure may rise temporarily but it will normalize when you reach close to two weeks fasting. It can get very confusing indeed!

Water fasting is certainly not something without adverse effects which even its biggest proponents will admit. It is hard on the kidneys and it is a severe shock to your metabolic system.

If you do decide to do a water fast, it's advisable to speak to your doctor soon. He will probably not condone it but, if you still want to go through with it, then he can at least do some cursory checks. This is even more important if you have other medical conditions in which case he may forbid you to even try as it could be too much stress on your body. For example, if you have diabetes then it is not a good idea at all to do a water fast.

One other thing to say is that if you get any sudden changes in your blood pressure or any other vital signs during your fast then you should break the fast and resume normal activities immediately and not resume it before speaking to your doctor again.

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Monday 5 September 2011

Allicin For Blood Pressure

Allicin is one of the many "super ingredients" that is beneficial for not just blood pressure lowering in those with high blood pressure but also for all manner of other ailments and conditions including acne, chronic fatigue, candida and others.

Allicin is an organic and sulfurous compound that is found in the highest amounts in garlic but also to a lesser extent in onions. It is a powerful anti-viral and anti-bacterial compound whose only major side effect is to thin the blood. Therefore, if you are already taking blood thinning medications such as Warfarin then it may not be for you but I'd advise you to check with your doctor first.

Concerning blood pressure, numerous studies have been done to show that it can successfully lower it in those with hypertension. Not just that, but it may also even reduce atherosclerosis (thickening of the arterial wall due to a build-up of fatty deposits) so this is a double-whammy effect in terms of benefits for your cardiovascular system.

The easiest way to get allicin into your diet is via crushed garlic pills. This way, you do not get the nasty taste in your mouth. Be warned though because your sweat may take on a different odor, you'll have to ask your partner and your closest friends for their honest opinion and see what they think.

When buying garlic pills, make sure to check the allicin content. This is not the easiest thing in the world to do. I strongly advise that you check this great guide as a reference: How to select a garlic supplement.

For information on studies done with garlic supplements to treat high blood pressure, here are a few to check out:
Silagy CA, Neil HA (1994). "A meta-analysis of the effect of garlic on blood pressure". J Hypertens 12 (4): 463–8. PMID 8064171.A. Elkayam, D. Mirelman, E. Peleg, M. Wilchek, T. Miron, A. Rabinkov, M. Oron-Herman and T. Rosenthal (2003). "The effects of allicin on weight in fructose-induced hyperinsulinemic, hyperlipidemic, hypertensive rats". Am. J. Hypertens 16 (12): 1053–6. doi:10.1016/j.amjhyper.2003.07.011. PMID 14643581.

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Picture credit: http://www.flickr.com/photos/jenorton/2212742541/

Sunday 4 September 2011

Is My Blood Pressure Normal For My Age?

This is a common question I am often asked: "Is my blood pressure normal for my age?".

The question is the wrong one to be asking. It implies that it is safe for your blood pressure to rise with age. Yes, it commonly does rise with age. Nobody knows for sure why but there is a definite association between obesity and age. When people get older, they become less active but they also eat too much and for comfort - they start to eat when they are not hungry (otherwise they would not even become overweight).

The only normal blood pressure is between 115/75 and 120/80. Anything higher than this range is not normal, regardless of your age, and will be causing you cardiovascular damage.

Age is not an excuse for high blood pressure. For example, if you are at 140/90 and 60 years of age then it is still not healthily. I suppose that if you define "normal" to be what is common then it might actually start to become the "norm". But, obviously, you should not judge your health depending on what everyone else is doing. You should do it depending on what clinical research has proven to be the case.

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What Causes Blood Pressure To Elevate?

What causes blood pressure to elevate?

There are a few things. First, even simple exercise can cause your blood pressure to elevate. Why? Because blood moves around your system faster during exercise and so the pressure rises. But exercise is actually good for lowering your long term blood pressure. We don't know exactly why but it might make the arterial walls more flexible.

Anything that causes the blood vessels to narrow will increase the pressure within them (think of gripping a flexible hose pipe between your fingers and imagine what happens to the flow of water). One of the major factors in determining the width of your blood vessels is your mineral balance and chiefly your sodium to potassium mineral balance.

Getting more sodium in your diet (e.g. eating more processed foods with added salt) is not bad per se, but because it is not usually accompanied by a proportional increase in potassium (e.g. from fruits and vegetables) then it normally leads to narrow blood vessels and therefore increased blood pressure. This partly explains the huge differences in long term health outcome between a balanced diet and a terrible diet and is one reason why losing weight with a healthier diet (as is usually the case) can help you to lower your blood pressure.

Stress can also cause your blood pressure to elevate. The "fight or flight" stress response is actually an evolutionary instinct that has saved many lives over the last few million years. But today, we suffer stress due to modern problems and often while sitting down and with no way to get rid of the stress hormones that continue to circulate around our body and wreak damage, including giving rise to higher blood pressure. These stress hormones used to be gotten rid of when we or animals made our escape from dangerous situations. So stress is only useful if your life is in immediate danger. If it isn't, then stress is only damaging. You must get rid of stress in your life if you want to live a long and healthy life.

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Saturday 3 September 2011

Will My Blood Pressure Lower If I Lose Weight?

Here is a question I received from a reader of this blog. She asks: "will my blood pressure lower if I lose weight?"

The answer is almost certainly it will.

High blood pressure and obesity have a high correlation. Those who are overweight are more likely to have high blood pressure and the more you are overweight then the higher your blood pressure is likely to be.

Does this means that being obese causes higher blood pressure? This is not clear and the relationship between the two is complicated. One thing for sure is that those who are overweight are more likely to have a poor diet, especially one that contains too much salt.

By the way, it's not just your weight that is important but also your levels of activity (they don't have to necessarily be high but they should at least be moderate) and also your stress levels. If you neglect any of these three things then you can still have high blood pressure and the increased risk of cardiovascular disease that it brings with it.

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What Are Some Ways I Can Lower My Blood Pressure? 5 Great Tips

What are some ways that you can lower your blood pressure? Well, the good news is that there are many. Here are 5 hot tips that you can use to lower your arterial blood pressure and therefore reduce your risk of cardiovascular disease.

L-Theanine Supplement

This supplement contains a natural amino acid that is found in green tea, especially green tea. It is basically one of nature's natural sedatives and reduces both physical and mental stress but without making you feel "hazy" like antidepressant drugs might do to you.

Salt Substitute

High sodium is known to be related to high blood pressure. This is because your sodium to potassium ratio is important for the width of your arteries. One great way to get a lower ratio is to use less salt and instead use a potassium-based salt alternative. You can get one from most health stores and even some supermarkets.

More Cardio

Cardiovascular exercise is known to help lower blood pressure in the long term, even though it increases it temporarily whilst doing the actual exercise concerned. Nobody knows exactly why it is beneficial for blood pressure but it might make the arterial walls more flexible.

Quit Smoking

Smoking is linked to high blood pressure. It is also unhealthy for many other reasons as I am sure you are aware. Quitting smoking will have huge health benefits for you. I know it is hard because I have been there too. I recommend Allen Carr's EasyWay method. It worked for me and it can work for you too.

Garlic Capsules

There is a chemical in garlic (and also in onions but to a lesser extent) called allicin. Studies have shown that this can lower your blood pressure. But garlic in cooking has nowhere near the same effects because allicin is destroyed by cooking.

For best results, get your hands on capsules containing raw garlic powder.

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Thursday 1 September 2011

How To Fit A Blood Pressure Cuff

How do you fit a blood pressure cuff so that you get accurate readings? Because incorrect placement can either needlessly make you think you have too high a blood pressure (you might actually be healthy) or you might think you have a lower and healthier blood pressure than you really do. Either way, you need an accurate reading!

The first thing is to get a good fitting cuff. Good cuffs will come with an indication line that tells you wear the velcro end of the cuff should finish (it should lie within a zone specified by two lines). Or there my be some other instructions that come with the cuff so you can tell if it fits you correctly or not. Most blood pressure monitors come with instructions on how to replace your cuff free of charge. Some monitors even come with two cuffs!

After fitting it, you should make sure that the cuff is level with your heart, otherwise you will get a slightly incorrect reading. This is much easier to do if you lay your arm out on a table in front of you. Keep both feet flat on the ground and make sure you have been in this position for at least 30 seconds because sudden movements before a reading can affect it.

Now you just need to take your reading several times over the course of a day because it can fluctuate slightly. Take an average and this is your effective blood pressure reading. If it is over 120/80 then you should do something about it to lower it to this value or to between 115/75 and 120/80. Anything higher than this range is doing damage to your cardiovascular system that you should not ignore. You will find plenty of good tips elsewhere on this site for doing so.

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Can Blood Pressure Meds Make You Go Blind?

Can blood pressure meds make you go blind? Well, not that I have heard about.

Blood pressure meds are well known for having strong side effects that are not at all uncommon. In fact, this is why they are commonly prescribed in pairs as it means that side effects can be minimized, though elimination of them altogether is rare.

Is impaired vision a side effect of these meds? I haven't heard that specifically as being common and I doubt that it is but it would not surprise me to hear it.

However, you should not be worrying about the meds if you value your eyesight. High blood pressure itself presents a risk of going blind. Some people's high blood pressure is actually diagnosed when they get their eyesight checked because they present with damaged blood vessels of the retina that can be seen by the opthamologist/optometrist.

So what should you do then? On the one hand you could get a raft of side effects and on the other you might lose your vision or be more likely to suffer from a heart attack or stroke. I recommend that you speak to your doctor about all your options but also consider natural methods such as modifying your diet.

Natural methods for treating hypertension are not some inexact science, in fact one of the largest studies ever carried out by the National Heart, Lung and Blood Institute showed that a great reduction in blood pressure could be obtained through diet alone. Other lifestyle modifications can also make a big difference. The end result is that you may not need drugs at all or, if still needed, you can take a much lower dose than otherwise and therefore suffer fewer side effects.

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