Lowering Blood Pressure - A 15 Minute Heart Cure
posted by Anita Sands Hernandez, from ANITA'S HOLISTIC GUIDE.Supplement Magnesium with beets, Eliminate a few Everyday 'SALTY' Foods
and Watch Your High Blood Pressure Plunge to normal.It's important to understand that uncontrolled high blood pressure is a
very serious health concern that can lead to heart disease and increase
your risk of having a stroke.The good news though is that following a healthy nutrition plan, along
with exercising and implementing effective stress reduction techniques
will normalize blood pressure in most people.So please review the guidelines below, and look through the related
article links at the end to learn more if you or someone you know is
affected by high blood pressure. It's actually an easily treated
condition, but one that can cause serious damage to your health if it's
ignored.Your Diet Will Raise or Lower Your Blood Pressure Are you on a high
grain, low fat regimen?If so, I have bad news for you, because this nutritional combination is
a prescription for hypertension and can absolutely devastate your
health.Groundbreaking research published in 1998 in the journal Diabetes
reported that nearly two-thirds of the test subjects who were insulin
resistant (IR) also had high blood pressure, and insulin resistance is
directly attributable to a high sugar, high grain diet along with
insufficient amounts of exercise.So, chances are that if you have hypertension, you also have poorly
controlled blood sugar levels because these two problems often go hand
in hand.As your insulin level elevates, so does your blood pressure...
As explained by Dr. Rosedale, insulin stores magnesium, but if your
insulin receptors are blunted and your cells grow resistant to insulin,
you can't store magnesium so it passes out of your body through
urination. Magnesium stored in your cells relaxes muscles.If your magnesium level is too low, your blood vessels will constrict
rather than relax, which will raise your blood pressure and decrease
your energy level. Supplement Magnesium at night, as it aids SLEEP.Insulin also affects your blood pressure by causing your body to retain
sodium. Sodium retention causes fluid retention. Fluid retention in turn
causes high blood pressure, and can ultimately lead to congestive heart
failure.If your hypertension is the direct result of an out-of-control blood
sugar level, then normalizing your blood sugar levels will also bring
your blood pressure readings into the healthy range.Fructose Can Cause Your Blood Pressure to Skyrocket
The first thing you need to do is remove all grains and sugars,
particularly fructose, from your diet until both your weight and your
blood pressure have normalized. Eating sugars and grains -- including
any type of bread, pasta, corn, potatoes, or rice -- will cause your
insulin levels, and your blood pressure, to remain elevated.A study published earlier this year discovered that those who consumed
74 grams or more per day of fructose (the equivalent of about 2.5 sugary
drinks) had a 77 percent greater risk of having blood pressure levels of
160/100 mmHg. (For comparison, a normal blood pressure reading is below
120/80 mmHg.)Consuming 74 grams or more of fructose daily also increased the risk of
a 135/85 blood pressure reading by 26 percent, and 140/90 by 30 percent.This is significant because the average American now consumes 70
grams of fructose EVERY day!Fructose breaks down into a variety of waste products that are bad for
your body, one of which is uric acid. Uric acid drives up your blood
pressure by inhibiting the nitric oxide in your blood vessels. Nitric
oxide helps your vessels maintain their elasticity, so nitric oxide
suppression leads to increases in blood pressure.In fact, 17 out of 17 studies demonstrate that elevated uric acid levels
lead to hypertension.For more information on the connection between fructose/uric
acid/hypertension, please see this recent article that reviews it in
greater depth.I've also interviewed Dr. Johnson, one of the leading medical
researchers in this field, about his research into the health dangers of
fructose, specifically how fructose causes health problems such as high
blood pressure.My Recommended Fructose Allowance
As a standard recommendation, I strongly advise keeping your TOTAL
fructose consumption below 25 grams per day. Since the average 12-ounce
can of soda contains 40 grams of sugar, at least half of which is
fructose, this can of soda ALONE would exceed your daily allotment.In addition, most people would be wise to also limit the amount of
fructose you get from fruit to 15 grams or less, because you're
virtually guaranteed to consume "hidden" sources of fructose (typically
in the form of high fructose corn syrup) from most beverages and just
about any processed food you eat.Fifteen grams of fructose is not much -- it represents two bananas,
one-third cup of raisins, or just two Medjool dates. In his book, The
Sugar Fix, Dr. Johnson includes detailed tables showing the content of
fructose in different foods, but for a sampling of the fructose content
of several common fruits, please see this link.Other Dietary Considerations 1.. Eat right for your nutritional type --
Eating according to your nutritional type tends to normalize elevated
blood pressures in the vast majority of people.In fact, when you address your nutritional type -- your unique
biochemical needs, which are based on your specific genetics -- your
health problems are addressed at the foundational level, and you are far
more likely to achieve a permanent solution for regaining your health.2.. Normalize your omega 6:3 ratio -- Both omega-3 and omega-6 fats are
essential for your health. Most Americans, however, are getting too much
omega-6 in their diet and far too little omega-3. Consuming omega-3 fats
is one of the best ways to re-sensitize your insulin receptors if you
suffer from insulin resistance.Omega-6 fats are found in corn, soy, canola, safflower and sunflower
oil. If you're consuming a lot of these oils, you'll want to avoid or
limit them.Omega-3 fats are typically found in flaxseed oil, walnut oil and fish,
with fish being by far the best source. Unfortunately, most fresh fish
today contains dangerously high levels of mercury. Your best bet is to
find a safe source of fish, or if this proves too difficult, supplement
with a high quality Krill Oil, which has been found to be 48 times more
potent than fish oil.3.. Eliminate caffeine -- The connection between caffeine consumption
and high blood pressure is not well understood, but there is ample
evidence to indicate that if you have hypertension, coffee and other
caffeinated drinks and foods can exacerbate your condition.Caffeine is a drug, and while it's entirely legal and widely consumed,
it can have a powerful affect on your individual physiology. If you want
to eliminate caffeine from your diet, try to do it gradually over a
period of days or even weeks in order to avoid withdrawal symptoms like
headaches.Use Exercise as a Drug Physical activity is by far one of the most
potent "drugs" there is, and its side effects are exactly the kinds you
want to experience. Regardless of the primary reason you start an
exercise program, your efforts will be rewarded in countless other ways.A comprehensive exercise program seems to be very important in producing
long-term benefits in people with high blood pressure.Exercise in combination with the supplement L-arginine has also been
shown to correct the abnormal functioning of blood vessels seen in
people with chronic heart failure. However, I would view this more as a
drug approach and not necessarily a supplement you would consider using
for optimizing health in general. L-arginine probably works through its
interaction with nitric oxide. I would consider it an adjunct, not a
replacement, for coenzymeQ10, which is a well proven therapy for heart
failure.Depending on your physical condition when you embark on an exercise
program, you may need to consult with a health care professional who can
help you can increase to the intensity required to make a difference in
lowering your insulin levels.For a description of my Peak Fitness program, with guidelines for
creating a well-rounded fitness routine, please see this article.Nearly every program should incorporate anaerobic sprint or burst-type
exercises one to three times a week, as these have been shown to be even
more effective than aerobic exercises at reducing your risk of dying
from a heart attack.If you are insulin resistant, you'll definitely want to include weight
training in your exercise program. When you work individual muscle
groups, you increase blood flow to those muscles. Good blood flow will
increase your insulin sensitivity.If you are overweight with hypertension, you should engage in relatively
intense exercise six to nine hours a week in order to decrease the
sensitivity of your insulin receptors.Optimize Your Vitamin D Levels
Believe it or not, the farther you live from the equator, the higher
your risk of developing high blood pressure. And did you know that
blood pressure is typically higher in winter months than during the
summer?Sunlight actually affects blood pressure in several ways:
a.. Sun exposure causes your body to produce vitamin D. Lack of sunlight
reduces your vitamin D stores and increases parathyroid hormone
production, which increases blood pressure. b.. Vitamin D deficiency
has been linked to insulin resistance (IR) and Syndrome X (also known as
Metabolic Syndrome), a group of health problems that can include IR,
elevated cholesterol and triglyceride levels, obesity, and high blood
pressure. c.. Vitamin D is also a negative inhibitor of your body's
renin-angiotensin system (RAS), which regulates blood pressure. If
you're vitamin D deficient, it can cause inappropriate activation of
your RAS, which may lead to hypertension. d.. Additionally, exposure to
UV rays is thought to cause the release of endorphins, chemicals in
your brain that produce feelings of euphoria and relief from pain.
Endorphins naturally relieve stress, and stress management is an
important factor in resolving hypertension. Exposure to appropriate
amounts of safe sunlight is a basic requirement for your health, and not
only to normalize your blood pressure. Vitamin D helps systems and
organs throughout your body function properly.Ideally, you'll want to get your vitamin D through safe exposure to
sunshine or a safe tanning bed, but vitamin D3 supplements can also be
used. Please do NOT let your doctor give you a "prescription" vitamin D.
That is vitamin D2, which is synthetic, and not nearly as beneficial as
the real vitamin D, which is D3 (cholecalciferol).Keep in mind that if you decide to supplement with oral vitamin D3, you
must carefully monitor your vitamin D blood levels to avoid overdosing.
(This is why it is highly preferable to get your vitamin D through sun
exposure since there is virtually no chance of overdosing.)To learn much more about vitamin D test values and the best labs to get
your tests done, please visit the following page. I also recommend
watching my free one hour lecture for more information about the
incredible health benefits of this essential nutrient.Controlling Your Stress is Crucial
One in three American adults have high blood pressure (hypertension),
and just as many, if not more, battle emotional and mental stress on a
day to day basis. Are these two conditions connected?
You bet.As reported by ABC World News on September 16, 2010, one cardiologist
believes the connection between stress and hypertension is undeniable,
yet still does not receive the emphasis it deserves. In response, Dr.
Kennedy developed a stress-relieving technique he calls "The 15 Minute
Heart Cure," which consists of a set of breathing- and creative
visualization techniques that can be done anywhere, anytime. Google it.By teaching your body to slow down and relax when stress hits --
essentially short-circuiting your physical stress reaction -- you can
protect your health.My preferred method is the Emotional Freedom Technique (EFT), which you
can learn more about here. It's easy to learn, easy to use, and can help
you release negative emotions. It too uses visualization and calm,
relaxed breathing, while employing gentle tapping to 'reprogram' deeply
seated emotional patterns.Supplements and Other Alternatives
Although there are supplements that can be helpful, such as the ones
I've listed here, it's important to understand that they should never be
considered as an alternative to the primary recommendations above, which
treat the real cause of the problem.Only using the supplements below without incorporating the lifestyle
recommendations discussed above is an allopathic approach not very
different from using drugs. In most instances, it is not likely to be
effective.a.. Calcium and magnesium. Daily calcium and magnesium supplementation
can be useful in lowering blood pressure, especially if yours is on the
high end of high. However, if you avoid sugars and grains and eat for
your Nutritional TypeT (see above), it's unlikely additional calcium or
magnesium supplements will be necessary. b.. Vitamins C and E. Studies
indicate that these vitamins can be helpful in lowering blood pressure.
If you're eating for your nutritional type, you should be getting the
right amount of both these nutrients through your diet alone. If you
decide you need a supplement, make sure to take a natural (not
synthetic) form of vitamin E. You can tell what you're buying by
carefully reading the label. Natural vitamin E is always listed as the
'd-' form (d-alpha-tocopherol, d-beta-tocopherol, etc.) Synthetic
vitamin E is listed as 'dl-' forms.c.. Olive leaf extract. In one 2008 study, supplementing with 1,000 mg extract daily over
eight weeks caused a significant dip in both blood pressure and LDL
('bad') cholesterol in people with borderline hypertension. If you want
to incorporate olive leaves as a natural adjunct to a nutritionally
sound diet, you should look for fresh leaf liquid extracts for maximum
synergistic potency. You can also prepare your own olive leaf tea by
placing a large teaspoon of dried olive leaves in a tea ball or herb
sack. Place it in about two quarts of boiling water and let it steep for
three to 10 minutes. The tea should be a medium amber color when done.d.. Electrical acupuncture. Acupuncture combined with electrical
stimulation has shown to temporarily lower elevations in blood pressure
in animals by as much as 50 percent. It's currently undergoing testing
in humans and could be a promising alternative treatment for controlling
blood pressure. e.. Breastfeeding. Studies have shown that babies who
are breastfed for more than 12 months have a dramatically reduced risk
of developing hypertension. Researchers believe long-chain
polyunsaturated fatty acids (the same found in fatty fish) in breast
milk provide a protective effect for newborns.
f.. Quick tricks. Quit all chips, olives, canned/frozen salted entrees.
G. Increasing nitric monoxide in your blood can open constricted blood
vessels and lower your blood pressure. Methods for increasing the
compound include taking a warm bath, breathing in and out through one
nostril (close off the other nostril and your mouth), and eating bitter
melon, rich in amino acids and vitamin C. Like obesity, high blood
pressure is an epidemic. And, like obesity, your best treatment is to
evaluate your lifestyle and make the necessary adjustments.A natural approach to preventing disease and healing yourself when
illness strikes is always the better choice. In the case of high blood
pressure, lifestyle changes -- with particular emphasis on normalizing
your insulin levels -- can put you on the road to a drug-free, all
natural return to optimal health.
See:http://drsircus.com/medicine/magnesium* * * * * * * * * * * * * * * * * * * * * * * * *
Our POSTER is ANITA SANDS HERNANDEZ, Los Angeles Writer, Mother of 4 and Career Astrologer. Catch up with her websites TRUTHS GOV WILL HIDE & NEVER TELL YOU, also The FUTURE, WHAT'S COMIN' AT YA! FRUGAL LIFE STYLE TIPS, HOW TO SURVIVE the COMING GREAT DEPRESSION, and Secrets of Nature, HOLISTIC, AFFORDABLE HEALING. Also ARTISANRY FOR EXPORT, EARN EUROS..* Anita is at astrology@earthlink.net ). Get a 35$ natal horoscope "my money/future life" reading now + copy horoscope as a Gif file graphic! No smarter, more accurate career reading out there!
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