8 Ways to Reach a Healthy Blood Pressure

Maintaining a healthy blood-pressure level is important for your heart. Many Americans suffer from high blood pressure (also known as hypertension), but they don’t know it or keep it in a healthy range.

Healthy blood pressure for most adults is 120/80 millimeters or less. If your blood pressure is consistently higher than 130/80 millimeters, you are at risk of heart disease, kidney damage, eye damage and stroke. If your blood pressure is between 120/80-130/80, and you are at risk for heart disease or blood vessel diseases, then your doctor may recommend that you lower it.

It is important to note that high blood pressure can be “silent” and not cause any symptoms. However, it can still damage your body over time, particularly your heart. Poor heart health increases your risk of COVID-19-related severe illnesses. You can take steps to reduce your blood pressure risk, even though you cannot control all factors. High blood pressure runs in families and increases with age. It also varies based on race and ethnicity. The Heart Truth program of the National Heart, Lung, and Blood Institute (NHLBI), offers some tips.

Know your Numbers. Every person over the age of 3 should have their blood pressure measured by a healthcare provider at least one time a year. Expert advice: Do not exercise, consume caffeine, or smoke cigarettes 30 minutes prior to your test. Just before the test, visit the toilet. Rest your arm at your heart level on a flat table and place your feet on the ground. Relax and do not talk.
Eat Health. Use a heart healthy eating plan such as the NHLBI’s DASH (Dietary Approaches To Stop Hypertension). Use herbs instead of salt to flavor your meals and include a fruit or vegetable in every meal.
Move more. To lower blood pressure and to control it, you should be doing at least 2 1/2 hour of physical activity per week. Try breaking up your exercise to ensure that you are moving more throughout the day. Exercise for 10 minutes, three times per day, or 30 minutes on five different days of the week. All physical activity counts and any amount is better than none.
Aim to Maintain a Healthy Body Weight . Losing just 3 to 5% of weight can help lower blood pressure if you are overweight. You can lose 6-10 pounds if you weigh 200 lbs. Ask a family member or friend to help you lose weight or join a program together. Social support is a great way to keep yourself motivated.
Manage Stress. Stress can cause your blood pressure to rise and your body to store more fat. Reduce stress by meditating, doing relaxing activities or getting support from a group or counselor.
A healthy pregnancy is important. High blood pressure can be harmful to both mother and child. This can also increase a woman’s chances of developing high blood pressure in later life. Speak to your doctor about high blood tension. You can track your blood pressure during and after pregnancy and ask if it is normal. Start monitoring your blood pressure now if you plan to get pregnant.
Stop smoking. Tobacco smoke contains chemicals that can damage your blood vessels and heart. Find free resources such as text message and smoke-free hotlines.
Consult your doctor. Get help setting your target blood pressure. Every time you have your blood pressure measured, write down the numbers. You can ask if you need to monitor your blood-pressure at home. Maintain a healthy lifestyle and take all prescribed medication as directed. Ask to have your blood-pressure taken multiple times during the visit if you are worried about seeing a doctor.

To find more information about high blood pressure as well as resources for tracking your numbers, visit nhlbi.nih.gov/hypertension.

Images courtesy of Getty Images

SOURCE : National Heart, Lung, and Blood Institute

The article 8 Ways to Achieve a Healthy Blood Pressure first appeared on Alternative Medicine Magazine.

Frequently Asked Questions

What is holistic medical opposite?

Holistic medicine is a way to approach health care that takes into account all aspects of the body, as well as its spiritual, emotional, and social dimensions. Holistic medicine is based in the notion that any illness must have multiple causes. This means that it needs a combination of treatment options to be effective.

Holistic medicine practitioners believe prevention is better that cure. They work closely with their patients to help them achieve optimal wellness.

They look for the root causes of disease to prevent them from returning. Holistic doctors consider the whole body and not just the individual organs. They refer to the whole of being as “the entire body.”

It means they treat the body holistically and look beyond the skin. The doctor might recommend lifestyle changes, such as diet and exercise. He may also recommend meditation or yoga exercises, herbal supplementation, massage or chiropractic treatment, as well as acupuncture and other forms of alternative medicine.

Complementary and Alternative Healthcare – Are they Evidence-based?

While the evidence base in complementary and alternative medicine remains incomplete, there are many good reasons to choose them. They might have tried conventional therapies but were unsuccessful, or they might want to try alternative treatments because they feel it offers more benefits than the conventional ones. They might also consider alternative and complementary medicines to improve their health. Patients should always check if any complementary and alternative medicines they use are supported by scientific research. Ask your doctor or pharmacist for advice if in doubt about the effectiveness of a particular treatment. It could save you money and time in the long run.

Who uses holistic healing?

Holistic medicine is a holistic approach to healthcare that treats the whole person, not just specific symptoms. Holistic medicine focuses on both mental and physical well-being.

Holistic medicine can include acupuncture, massage therapy and chiropractic treatment. It also includes nutritional counseling, yoga, and many other complementary therapies.

A holistic approach to medicine includes those with heart problems, cancer, diabetes, arthritis or depression.

What makes holistic medicine superior?

Holistic health care treats the whole person instead of just specific symptoms. This involves looking at the person’s feelings, food, lifestyle, stress levels, etc.

Holistic medicine takes into account all aspects of a patient’s life and treats them like a whole package. It may sound simple, but in practice, this approach is very difficult to achieve because most doctors focus solely on the physical side of patients.

Which types of treatment should not be considered holistic medicine?

Holistic medicine treats the whole person, not the symptoms. Holistic medicine is a way to help people heal from illness. It also promotes good health and helps prevent disease.

Holistic medicine uses natural remedies such as herbs, homeopathy, and acupuncture instead of drugs and surgery.

Holistic medicine encompasses lifestyle changes, such as diet, exercise, meditation, yoga and breathing exercises.

Holistic medicine can also be called integrative medicine. It integrates all aspects that a patient needs to achieve a comprehensive care plan.

Holistic medicine emphasizes prevention and early detection of disease and encourages healthy lifestyles.

Holistic doctors believe there is no single cause of any condition. Instead, holistic doctors consider the whole picture, including genetics, environment, lifestyle choices and personal habits.

Holistic practitioners emphasize the mind and emotions more than the body.

Holistic physicians collaborate closely with their patients in order to determine the best fit for each individual.

How safe is holistic medicine.

Holistic medicines are safe because they are not harmful drugs but natural remedies for people who have been using them for centuries.

They have been shown in many cases to treat conditions such as arthritis and chronic pain, asthma.

Millions of people all over the globe are using holistic medicine to treat various types of illnesses. They include homeopathy. acupuncture. chiropractic care. herbal treatments. massage therapy. Yoga, meditation. biofeedback. Nutrition, counseling. Physical fitness. exercise. These therapies are holistic and treat the person as a whole, not the symptoms.

What are the benefits of holistic medicine over conventional medicine?

Many cultures and religions around the globe have been using holistic medicine for thousands of year. They were based on ancient wisdom and experience.

These medicines can be used safely, effectively, naturally, and are affordable. These side effects are far less severe than those from pharmaceutical drugs.

They also help you achieve better health and wellness.

They can reduce the risk of disease and increase your overall well-being.

They can even treat diseases like cancer, diabetes and heart disease, arthritis, asthma or depression, as well as high blood pressure.

There are hundreds of traditional medicines in the world. Each has its own benefits.

The World Health Organization has estimated that around 80% rely on traditional methods of treating illness and injury.

According to some reports, about half a million people depend on traditional herbal remedies for their primary healthcare.

Global market for complementary therapies will reach $22.2 billion in 2020, according to estimates.

Alternative medical treatments are becoming more popular to avoid the side effects of conventional treatment.

Complementary therapies are often used when other options fail to work. These therapies may be tried before they resort to medication or surgery.

There are many reasons why people choose to use complementary therapies.

To improve your quality of life
To reduce stress levels
For relaxation
To relieve pain
To enhance immunity
Support for those with serious illnesses
To boost energy
To control weight
To maintain good nutrition
To improve sleep patterns
To deal with chronic diseases

Statistics

A 15-year systematic review published in 2022 on the global acceptance and use of CAM among medical specialists found the overall acceptance of CAM at 52% and the overall use at 45%. (en.wikipedia.org)
In the 17% in which they disagreed, a third reader agreed with one of the initial readers to set a rating. (en.wikipedia.org)
In 83% of the cases, the readers agreed. (en.wikipedia.org)
category.[111]Edzard Ernst characterized the evidence for many alternative techniques as weak, nonexistent, or negative and in 2011, published his estimate that about 7.4% were based on “sound evidence.” However, he believes that may be an overestimate. (en.wikipedia.org)
According to the World Health Organization, 80% of people use herbal medicine worldwide. (webmd.com)

External Links

How To

What Are The Advances And Shortcomings Of Holistic Medicine?

Holistic medicine, a type of medical practice, emphasizes the importance and interdependence of mind, spirit, environment, social factors, and the healing process. The concept was developed by Dr. Edward Bach (1886-1936), in the late 19th century. His first book, The Doctor’s Book of Mind Cure (in 1924), is his first. He used simple techniques such as meditation, visualization, and hypnosis. People with stress, anxiety, depression or pain experienced this treatment. This therapy can also help patients deal with their problems and improve their quality life.

While holistic therapies are still being used today, there is not enough evidence to support their effectiveness. Some studies do show that these therapies can be used to reduce chronic conditions like arthritis, cancer and heart disease.

There are many positives and negatives to holistic medicine.

There is insufficient scientific evidence. The benefits of holistic therapies can only be evaluated in a small number of well-designed, randomized controlled trials (RCTs). Positive results are most common in observational studies.
It is cheaper than traditional medicine. Alternative medicines may be more affordable than traditional medicines, especially if the patient eats a healthy diet.
Patients do NOT feel pressured or compelled to follow prescribed protocols.
Many doctors recommend complementary therapies without prescribing them.
Holistic therapies are often used in combination with conventional medicine. For example, acupuncture is usually done along with medication or surgery.
People believe alternative treatments are better than traditional medicine.
Alternative medicines are considered to be more natural than conventional drugs.
Many patients choose complementary treatments to enhance their lifestyle changes. They want to be well but still enjoy their lives.
Patients who follow holistic treatments tend to be healthier.
The popularity of holistic therapies is growing among seniors.
More research needs to be conducted on complementary treatments.
Studies show that most people prefer alternative treatments to going to the doctor.
It is important for doctors to realize that not all patients will benefit equally from alternate treatments.
Holistic treatments must be an integral part of culture and education.
Holistic treatments might not be for everyone.
We must learn how to teach patients about different therapies so that they can make informed decisions.
Holistic treatments are not just for hippies.
Certain diseases cannot be treated with holistic treatments.
Holistic treatments are sometimes dangerous.
Holistic treatments are helpful for specific conditions.
Holistic treatments work.
Holistic treatments are based in ancient knowledge.
Holistic treatments are easy and simple to understand.
Holistic treatments are difficult to learn.
Holistic therapies are difficult to learn.
Holistic treatments are too expensive.
Holistic treatments are expensive.
Holistic therapies are more affordable than traditional medicine.
Holistic therapies are more costly than traditional medicine.

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Holistic Medicine–A Brief History

Holistic medicine treats the whole person. It is not about treating their symptoms. It addresses all aspects, including the physical, emotional and mental, as well as cultural, social, occupational, environmental, and cultural factors. It promotes prevention over cure.

Bastyr University, Seattle was the first school to offer holistic medicine. It was founded in 1972. After the 1996 publication of “Spontaneous Healing,” Dr. Andrew Weil’s book, holistic medicine began to take root. In 1997, the American Holistic Medical Association (AHMA) was founded by Dr. David Williams and Dr. Michael Murray. There are many holistic medicine schools around the world today, including Bastyr University and Columbia College of Physicians & Surgeons.

The World Health Organization named holistic medicine as one of five key trends in healthcare in 2013. This trend is focused on integrating conventional care with complementary therapies such as acupuncture, homeopathy, herbalism, massage therapy, reiki, yoga, meditation, and tai chi. This integration aims at providing safe, effective, patient centered care while minimizing costs and side effects.

Holistic medicine works as a result of an interconnected mind-body-spirit. If any of these three elements are out of balance, illness can occur. Take, for example:

When your mind is anxious or stressed, you can become tense and out-of-balance. Cortisol is a hormone which increases inflammation. It causes fatigue, weakness, and even sickness.

Anxiety and negative emotions can lead to anxiety, fear, grief, sadness, and other unpleasant feelings. These feelings can lead to stress in the brain. Untreated, stress can cause your body to make adrenaline and cortisol. Adrenaline increases your heart rate, blood pressure, breathing rate, and heart rate. Cortisol affects your immune system, digestive tract, and nervous system. Both hormones can cause fatigue and muscle tension, headaches as well as dizziness.

If your spirit is low, it can cause you to lose faith in yourself and your ability to see the good in others. A lack of self-esteem and confidence can also lead to low self-esteem. This can lead to poor eating habits, unhealthy relationships, and low energy. A healthy spirit makes you happy, joyful, peaceful and optimistic.

Differentiation between alternative and allopathic medicine

Allopathic medicine is based upon the scientific method. To diagnose patients, doctors use xrays, MRIs and CAT scans. When necessary, they prescribe medication and perform surgery. Allopathic doctors believe they understand the human body, and can prescribe medications to treat ailments. Alternative medicine includes herbs, vitamins, minerals and exercise. It also includes spiritual healing, emotional support, and diet. Alternative medicine is not defined in a standard way. Alternative medicine is also known as natural medicine or integrative medicine. Others refer to them as traditional medicine, holistic medicine, and CAM.

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By: Dick Benson
Title: 8 Ways to Reach a Healthy Blood Pressure
Sourced From: alternativemedicine.com/conditions/hypertension/8-ways-to-reach-a-healthy-blood-pressure/
Published Date: Fri, 28 Jul 2023 19:52:42 +0000