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Focus on Blood Pressure

A diagnostic approach to lowering Blood Pressure ...

In order to lower your blood pressure naturally, without the use of pharmaceuticals, you first need to identify those lifestyle factors that need to change. In other words, you need to answer the question: "Why is my blood pressure too high?"

1. Are you overweight? Legend has it that for every additional pound of weight the body requires 10 additional miles of blood vessels. That means the heart has to beat harder, and pressure has to go up to enable blood to travel that additional distance.

2. Are you stressed? Several stress hormones cause a rise in blood pressure. Adrenaline [aka epinephrine] clamps down on blood vessels going to hands feet and skin. Aldosterone causes sodium and water retention. Vasopressin (aka antidiuretic hormone,) inhibits water loss. Oxytocin causes smooth muscle tissue to contract, including the smooth muscle tissue that lines blood vessels. Note: The changes that occur during a stress reaction are normal for short periods of time. Under chronic stress there is a lot of pressure on the walls of the blood vessels which can result in damage, and lead to atherosclerosis.

3. Do you skip meals or go for long periods of time without eating? People who skip meals are more apt to have hypertension, high cholesterol levels, and even diabetes.

4. Do you eat fewer than 3 meals (3 times) per day? People who eat fewer than 3 meals per day are more apt to have weight problems, and in turn blood pressure problems.

5. What is your average alcohol consumption over the course of a week? Alcohol will increase blood pressure by several mechanisms: a) It triggers production of antidiuretic hormone, and b) it depletes the body of potassium and magnesium.

6. Are you diabetic? (Is your blood sugar too high?) Glucose is osmotic. It will pull additional water into your blood stream. More fluid means higher blood pressure.

7. Do you consume natural licorice? Licorice contains a chemical identical to the hormone aldosterone. It can cause sodium and water retention, and blood pressure can go way up.

8. Do you exercise regularly? Regular exercise will help to normalize your blood pressure, in addition to helping you cope with stress.

9. Do you take a diuretic? (Such as Lasix or Hydrodiuril?) Diuretics such as these cause a loss of minerals from the body, including potassium, magnesium, chloride, zinc, and sodium. The loss of sodium and water will trigger the productions of aldosterone, which in turn causes the body to hold on to salt and water. Deficiencies of potassium and magnesium can aggravate hypertension.

10. Do you consume 5 (or more) servings of fruits & vegetables daily? We need the potassium and magnesium content of fruits and vegetables to keep blood pressure normal. Potassium helps to flush out excesses of salt and water. Magnesium helps the blood vessels relax, and we tend to become deficient in magnesium because of stress.

11. Are you a Type A Behavior Personality? Type A Personalities are impatient, aggressive, competitive, driven, and angry. They are prone to hypertension and heart disease.

The following foods are high in sodium chloride. About 25 % of people with hypertension are sensitive to salt and need to cut back on their intake in order to bring their pressure down. For now, until you know your sensitivity to sodium for certain, cut back on your intake of high sodium foods, including the following: bouillon, cheese, crackers, cured or processed meats: (bacon, bologna, corned beef, ham, hot dogs, salami,) Ethnic foods: (Chinese, Italian, Japanese, Mexican,) frozen TV dinners, goldfish, pickles, popcorn, potato chips, pretzels, salad dressings, salted nuts, soy sauce

Note: Point of interest... it is likely the chloride portion of sodium chloride that causes blood pressure to rise.

	Lose weight. (If appropriate.)  Cut calories. Increase exercise.
	Quit smoking (if you  smoke.)
	Manage stress. Relax. Meditate. Practice Yoga. Slow down.
	Increase potassium intake: Aim for 9 servings a day of fruits and vegetables.
	Increase dietary magnesium. Eat more greens and nuts.
	Include calcium containing foods or supplements in your diet.
	Decrease alcohol.
	Decrease saturated fats (cheeses, processed meats, lard.)
	Decrease salt (sodium choride.)
	Increase monounsaturates (olive oil, Canola oil) & Omega-3 fatty acids.
	Eat celery and garlic.

For additional information on lowering blood pressure contact me.

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Copyright © 1999-2008 Jackie Storm PhD, CNS  
CHANGES is a registered servicemark of Jackie Storm.
Note: Information presented is for educational purposes only and is not intended to substitute for a personalized consultation with a health professional.