High blood pressure is referred to as the “silent killer” because symptoms are often not present. When symptoms do occur, those might be headaches, vision changes, dizziness, heart palpitations, chest pain or shortness of breath.
Under the age of 60, hypertension affects just over half of the adult male population. Hypertension rates are over 75% in both men and women after the age of 75 and is more common in women at this age. The cause of hypertension is complicated and involves a combination of genetics, age and race. For example, Black Non-Hispanic Americans have a higher rate of hypertension, and it usually starts at a younger age.
And then there is age. As we age, arteries become stiffer, which increases pressure in the blood vessels. Reducing the pressure is important and environmental and lifestyle factors can also play a role.
These include:
- Excess body weight: extra weight forces the heart to work harder to pump blood. When the heart works harder, it can disrupt hormones and damage arteries.
- High sodium, low potassium diet: The typical U.S. diet is heavy in processed and sodium, causing the body to retain excess fluid and spike blood pressure. Avoid foods that are processed and check sodium content in foods.
- Obstructive sleep apnea can cause hypertension and also make it more difficult to treat. Signs of sleep apnea include snoring, making gasping sounds during sleep, morning headaches and excessive daytime sleepiness. Having episodes of apnea during sleep causing harmful reductions in oxygen to vital areas of the body. It also causes the heart rate to fluctuate because during the apnea event the heart can slow down, then speed up at the end of each event. I can order sleep studies to determine if this is a contributing factor.
- Regular, heavy drinking is strongly linked to high blood pressure.
- A sedentary lifestyle leads to weight gain and higher resting heart rates. Regular exercise strengthens the heart, allowing it to pump blood with less effort and lower arterial pressure.
Natural ways to control blood pressure:
- Failing to balance excess sodium this with potassium-rich foods (like bananas and leafy greens) worsens the effect. Some individuals are more sensitive to the effects of sodium intake. It is recommended to keep your sodium intake to less than 2,000 mg. Not adding salt to foods and eliminating processed foods can made a tremendous difference. There are salt substitutes that use potassium instead of sodium.
- Increase potassium in diet. Supplements of potassium are limited to 99 mg (FDA); however, higher amounts can be found in electrolyte drinks.
- Sleep 7-8 hours per night and get tested and treated for sleep apnea.
- Having a Body Mass Index (BMI) less than 25 has been shown to reduce the risk of developing hypertension. You can go the CDC webpage to calculate your BMI.
- Nutrients or other natural substances that help lower blood pressure:
- Magnesium: taurate and glycinate forms are a good choice
- CoQ10
- Potassium
- Nattokinase
- L-Arginine
6. Herbs and Foods
- Indian snakeroot or Rauwolfia serpentina is a tropical woody plant used for the treatment of hypertension by promoting vasodilation. It should be used under medical supervision.
- Hibiscus tea is used as a beverage and used to lower blood pressure.
- Linden flower (Tilia) eases nervous tension, widens blood vessels for better circulation, and promotes the excretion of excess fluids.
- Leonurus (Motherwort) reduces nervous tension and relaxes blood vessels.
- Garlic has been shown to help sometimes as much as medications.
- Beetroot juice helps lower blood pressure.
7. Medical Trivia
- Stevia (a natural sweetener) can lower blood pressure at high doses because it dilates blood vessels. This is a good non-sugar substitute.
- Slow-wave sleep (SWS) or “deep sleep” prevents your blood pressure from naturally dipping at night, which is a significant risk factor for cardiovascular disease.
- Deep sleep is not dream (REM) sleep. Hormonal changes do not occur during REM sleep. Only SWS.
- Sleeping in a cooler room and regular exercise improve SWS.
- During the fermentation process, kefir develops bioactive peptides that act as natural ACE inhibitors. ACE inhibitors are compounds that stop the body from producing angiotensin II—an enzyme that narrows blood vessels and raises pressure.
If you would like to learn more about how hypertension may be impacting your health, just call 9238-445-2900 and we’ll be happy to schedule a consultation for you.
Yours in Health,
Dr. Schwaiger