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The Official Health and Fitness Thread

Good article that clears the confusion over the proper consumption amount of fruit and vegetables...

http://www.lef.org/news/LefDailyNews.htm?NewsID=14049&Section=Nutrition
 
Anyone else been diagnosed with high blood pressure?  :-\ Any tips on bringing it down... other than eliminating stress?
 
Sgt said:
Anyone else been diagnosed with high blood pressure?  :-\ Any tips on bringing it down... other than eliminating stress?
Click to expand...

How high are we talking?  And how long have you had it (either diagnosed or aware of it).  Are you symptomatic or is it something that you picked up as a reading a few times at the Doctors office?

How was it diagnosed.  I'm not a huge fan of attributing everything to white coat, but "real" hypertension really needs to be assessed either by ambulatory blood pressure in the office (the tower cuff that someone puts on you and then leaves you alone for a minute or two) or at least frequent home checks to see where your blood pressure lies.

Stress is a big thing to lower your blood pressure.  Salt reduction will reduce the raw numbers of your pressures but it won't actually improve your long-term health.
Regular exercise can help lower it, but even if it doesn't, it will improve your cardiac performance and will provide a benefit to your cardiovascular health.
Weight loss particularly in the waist area is better than just a raw loss of weight.
Cutting down on alcohol consumption can lower your blood pressure.

Smoking is another one that can lower your blood pressure.  Although I actually caution a little bit with this one.  If you smoke during stressful situations, trying to quit will probably make your stress level worse and thus can actually make your BP spikes worse.    SLLOOOOWWW reductions in smoking are probably the way to go in this way.  Buy a tin and stick your daily quota of cigarettes in it and slowly over periods of weeks reduce the daily quantity by 1-2 cigarettes to lessen the withdrawal cravings and thus the increased stress.

Obviously if things aren't working to bring it down there are always medications to help with it.  Where they become important is if lifestyle changes aren't bringing down your blood pressure or if you are feeling symptomatic. 
 
148/84 (or 86) at rest I can't remember... I've been getting some headaches post (and during) workouts which eventually got me in to see a doctor. I exercise regularly, eat fairly well (I don't use much salt.) I believe it's just bad DNA (runs in the family) but it's concerning because as I said, I've been taking pretty good care of myself over the last three (or so) years. - I also quit smoking about three years ago too and I feel quite good but apparently, I'm not all that good (there's some other stuff I also don't want to get in to.)

Anyway, I'm going in for an ECG next week and have been told to get a blood pressure monitor and track it. I don't want to go on meds (I don't know if I need to yet.) I was just looking for some more natural tips... Thanks for the ones you've given me. 
 
Sgt said:
148/84 (or 86) at rest I can't remember... I've been getting some headaches post (and during) workouts which eventually got me in to see a doctor. I exercise regularly, eat fairly well (I don't use much salt.) I believe it's just bad DNA (runs in the family) but it's concerning because as I said, I've been taking pretty good care of myself over the last three (or so) years. - I also quit smoking about three years ago too and I feel quite good but apparently, I'm not all that good (there's some other stuff I also don't want to get in to.)

Anyway, I'm going in for an ECG next week and have been told to get a blood pressure monitor and track it. I don't want to go on meds (I don't know if I need to yet.) I was just looking for some more natural tips... Thanks for the ones you've given me.
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I'm sorry to hear that nothing everything is going so well.  I hope it can be sorted out.

If you want some reading on hypertension in general, one of the major resources that are used by docs also has some really good patient resources:

http://www.uptodate.com/contents/high-blood-pressure-treatment-in-adults-beyond-the-basics?source=search_result&search=hypertension&selectedTitle=4~94

 
For 9 or 10 months now I've gone without breaking diet or giving myself a "treat" until this past weekend.

One giant BBQ T-Bone steak and a couple of cold Keith's.

It was a good run!
 
Sgt -- here's an excellent article explaining high blood pressure, it's effects, the various types, etc., and, going further down on the pages you will come across several modalities of treating it, including everything from prescription medications to natural alternatives, ways & means, etc.


http://www.lef.org/protocols/heart_circulatory/high_blood_pressure_01.htm

If you opt not to take a blood pressure medication and wish to try alternative options, it would be best to find a reputatble naturopath who can help you in that sphere.  Or even an integrative M.D., if possible.
 
hockeyfan1 said:
Sgt -- here's an excellent article explaining high blood pressure, it's effects, the various types, etc., and, going further down on the pages you will come across several modalities of treating it, including everything from prescription medications to natural alternatives, ways & means, etc.


http://www.lef.org/protocols/heart_circulatory/high_blood_pressure_01.htm

If you opt not to take a blood pressure medication and wish to try alternative options, it would be best to find a reputatble naturopath who can help you in that sphere.  Or even an integrative M.D., if possible.
Click to expand...

Thanks. Yeah, I'm not above taking meds if need be but I'd rather try supplements to start. My doctor pushed lots of Omega-3 but I assume that was to lower my cholesterol - or does that also work for hypertension or does it go hand-in-hand? 
 
Weird, I keep on dropping weight for no good reason. Last time I weighed this little was when I was in 7th grade or something. Down to 119 pounds, and im 5'10, for a couple of years ago I was at 160+ pounds which was pretty normal for me.
 
Sgt said:
hockeyfan1 said:
Sgt -- here's an excellent article explaining high blood pressure, it's effects, the various types, etc., and, going further down on the pages you will come across several modalities of treating it, including everything from prescription medications to natural alternatives, ways & means, etc.


http://www.lef.org/protocols/heart_circulatory/high_blood_pressure_01.htm

If you opt not to take a blood pressure medication and wish to try alternative options, it would be best to find a reputatble naturopath who can help you in that sphere.  Or even an integrative M.D., if possible.
Click to expand...

Thanks. Yeah, I'm not above taking meds if need be but I'd rather try supplements to start. My doctor pushed lots of Omega-3 but I assume that was to lower my cholesterol - or does that also work for hypertension or does it go hand-in-hand? 
Click to expand...

It goes together, Sgt.  Although it's not the only thing, but, it does have an effect on blood pressure...

Fish Oil is a source of the omega-3 fatty acids Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA), which are made to a very limited degree in the human bodyfrom alpha-linolenic acid, but are nonetheless essential for several metabolic processes. Aside from reductions in the risk of cardiovascular mortality and non-fatal cardiovascular events (Marik 2008), fish oil fatty acids show reductions in blood pressure. In an analysis of 36 clinical trials on the effects of omega-3 supplementation in over 2,000 individuals with normal and high blood pressure, a median intake of 3.7 g/day of fish oil demonstrated an average blood pressure reduction of 2.1 mmHg (systolic) and 1.6 mmHg (diastolic) (Geleijnse 2002). The effects were greater in hypertensive individuals, with average reductions of 4 mmHg (systolic) and 2.73 mmHg (diastolic). Omega-3 fatty acids from fish oil have also demonstrated modest hypotensive activities in diabetic patients. A review and analysis of five small randomized controlled trials revealed a mean blood pressure reduction of 1.69/1.79 mmHg (Hartweg 2007)
 
Stebro said:
Weird, I keep on dropping weight for no good reason. Last time I weighed this little was when I was in 7th grade or something. Down to 119 pounds, and im 5'10, for a couple of years ago I was at 160+ pounds which was pretty normal for me.
Click to expand...

What.  That's a bit extreme, dude.  Get your butt to the doctor.  Could be thyroid related or something like that.. either way, serious.
 
Hmmm.. Also very helpful, thanks. It seems I eat way too many nuts (need to cut that back.) Perhaps I  should drink less beer and more red wine (which I don't object to doing.) The fish though is problematic for me... I love it but the rest of the family doesn't. So, I basically live without it (unless I go out for it.) Can I take Omega-3 with Omega-6 in supplements? Is that even available?
 
Just out of curiosity, SGT, have you tracked your blood pressure at home yet?

At my doctor's (whom I'm comfortable with) my blood pressure was in the 140/whatever range. Even in the presence of family it'll be around 138.

I bought a good blood pressure monitor and my results at home have averaged 117/75 or so. I took the monitor in to my doctor to check its accuracy and he said it's bang on what he was reading with his equipment.

I'm still taking steps to reduce it (well in theory anyway, I've been pretty lazy lately) but it was good to know I'm not in panic mode. Cholesterol seems to be my bigger issue.
 
Bullfrog said:
Just out of curiosity, SGT, have you tracked your blood pressure at home yet?

At my doctor's (whom I'm comfortable with) my blood pressure was in the 140/whatever range. Even in the presence of family it'll be around 138.

I bought a good blood pressure monitor and my results at home have averaged 117/75 or so. I took the monitor in to my doctor to check its accuracy and he said it's bang on what he was reading with his equipment.

I'm still taking steps to reduce it (well in theory anyway, I've been pretty lazy lately) but it was good to know I'm not in panic mode. Cholesterol seems to be my bigger issue.
Click to expand...

I actually got a prescription for a monitor and called my benefits to see if they's cover and they won't.  >:( I've looked on-line and see they range from 50-100 bucks so I suppose it's just me going out and doing that. Are some better than others? How often should I be monitoring myself?

It's funny you mention the difference in readings at home vs. the doctor's office... See what I posted in the useless thread a couple of days ago...    ;) :-\

What are you doing for your cholesterol?     
 
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