How Can We Treat Hypertension Without Drugs?
Guide on how to measure your blood pressure accurately
Do you know what the most common health issue people face today is? It's Hypertension or high blood pressure. Not only does it put you at risk for other serious diseases, but most treatments involve expensive and potentially harmful drugs. But what if I told you that there are natural ways to manage Hypertension without relying on medication?
As a leading expert in metabolism, I have seen firsthand the negative impact of Hypertension on an individual's overall well-being. That is why I am passionate about sharing effective methods for managing and treating Hypertension without relying on medication.
This guide will explore various techniques and lifestyle changes to help lower your blood pressure and improve your health.
So, let's slide in!
Understanding Hypertension: The Silent Killer
It is also known as high or high blood pressure if your artery walls are consistently under pressure. This puts a strain on your cardiovascular system, putting you at risk for heart disease, stroke, and kidney failure.
Unfortunately, Hypertension often goes undetected because it does not have any apparent symptoms. That's why it is known as the "silent killer". This makes monitoring your blood pressure regularly and taking the necessary steps to manage it even more critical.
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Blood Pressure Measurements: What You Need to Know
It is essential to take blood pressure measurements accurately to get an accurate understanding of your health. Here are some essential factors that can affect blood pressure readings:
White-coat Hypertension: Some people may experience temporary spikes in their blood pressure due to anxiety and stress at the doctor's office. This is known as "white-coat hypertension", and it can give a false reading of high blood pressure. If this is the case, it can be managed with in-home measures for period of time. This can be done in collaboration with your doctor or, if you are curious about your blood pressure, do it on your own initiative.
Masked Hypertension: Some people may have normal blood pressure readings at the doctor's office but elevated readings outside. This is known as "masked hypertension" and can put individuals at risk for cardiovascular disease. In that case in-home measures over a period of time is recommended as well.
Overstimulation: Certain factors, such as caffeine, energy drinks, decongestants, stressful situations, a full bladder, and smoking, can increase blood pressure. You should avoid these factors at least 30 minutes before a blood pressure measurement.
Repeated measurements: Initially, it is essential to measure blood pressure in both arms multiple times with a gap of at least 1 minute between each reading. This helps to get an accurate average. In the future, measuring blood pressure on the same arm that previously had the highest reading is recommended.
Clothing and position: It is best to remove clothing from the arm used for measurement and have both feet flat on the ground with no crossing of legs. This helps to ensure proper blood flow and prevent any temporary increase in blood pressure.
Rest laying down before measures: Make sure to rest at least for 10-15 minutes before measures. The rest time can be difficult to fulfill when at the doctor's office, which gives another good reason to measure at home for a period of time.
How to Measure Blood Pressure
To get accurate readings, it is crucial to follow these steps when measuring blood pressure:
Trained personnel: Only trained medical personnel must measure blood pressure using a properly validated and calibrated device. This ensures the accuracy and consistency of readings.
Cuff placement: The cuff should be placed around the upper arm and not over any clothing. The type and size of the cuff should be appropriate for the patient's arm size.
Manual cuff measurement: If a manual cuff is being used, it should be placed one inch above the elbow bend with the center aligned with the brachial artery. After inflating the cuff until no radial pulse can be felt, it should be slowly deflated until the pulse can be felt again. The reading on the mercury column at this point is the approximate systolic blood pressure.
Stethoscope placement: This is most useful for the readers here, who are professionals. After deflating and waiting 15 seconds, the bell of a stethoscope is placed over the brachial artery. The cuff is then inflated 30 mmHg above the previous systolic reading and deflated at a rate of 2 mmHg per second or beat. The first two regular beats indicate the systolic blood pressure, while the disappearance of the beat indicates the diastolic blood pressure.
Automated cuff: An automated device is easier to use, especially for home-use. This only requires that you place the cuff right. These can be bought online and in stores. Make sure they are good quality and validated.
Recording: After obtaining readings, the cuff is immediately removed, and both systolic and diastolic blood pressures should be recorded in mmHg.
Measure at the same time of the day.
Following these guidelines helps you ensure accurate and consistent blood pressure readings. Always monitor your blood pressure regularly to make sure it is within normal ranges or consistently high readings.
How to Manage Hypertension Without Drugs
Now that we better understand Hypertension and how to measure it accurately, let's explore some natural ways to manage it. You can lower your blood pressure with these techniques while improving your overall health and well-being.
The Dietary Approach
One of the most important ways to manage Hypertension without drugs is through dietary modifications. Research has shown that a diet involving fruits, vegetables, whole grains, low-fat dairy products, and lean meats, has been shown to lower blood pressure in clinical studies significantly.
A comparative study was done between the Dietary Approaches to Stop Hypertension diet and the typical American diet. Participants were divided into two groups, one following the Dietary Approaches to Stop Hypertension diet and the other following the standard American diet.
The results showed that those on the Dietary Approaches to Stop Hypertension diet had lower systolic blood pressure at all sodium intake levels and lower diastolic blood pressure at intermediate and high sodium intake levels.
This difference was even more significant in hypertensive individuals, where the Dietary Approaches to Stop Hypertension diet had a greater effect on blood pressure than traditional antihypertensive drugs. Furthermore, transitioning from the typical American diet to Dietary Approaches to Stop Hypertension resulted in a significant reduction in both systolic and diastolic blood pressure within 8 weeks.
These findings highlight the importance of increasing fruit, vegetable, and whole grain consumption as an effective way to manage Hypertension without medication.
Here is an example of a Dietary Approach to stop Hypertension(DASH) you can try:
The DASH diet recommends specific daily and weekly servings based on a 2,000-calorie daily intake:
Grains: Aim for 6 servings daily. Each serving could be half a cup of cooked cereal, rice, or pasta, or one slice of bread and one tablespoon of dry cereal.
Vegetables: Target 4 to 5 servings daily. A serving may include 1 cup of raw leafy greens, too much chopped raw or cooked vegetables, and not enough vegetable juice.
Fruits: Aim for max 3 servings daily. A serving might be one medium-sized fruit, 1/2 cup of fresh fruit, frozen fruit, or canned fruit juice.
Fat-free or low-fat dairy products: Consume 2 to 3 servings daily. One serving equals 1 cup of milk or yoghurt or 1 1/2 ounces of cheese.
Lean meats, poultry, and fish: Limit to six 1-ounce servings or fewer per day. A serving is 1 ounce of cooked meat, poultry, fish, or 1 egg.
Nuts, seeds, or legumes: Include 4 to 5 servings per week. A serving may consist of 1/3 cup of nuts, 2 tablespoons of peanut butter, 2 tablespoons of seeds, or 1/2 cup of cooked dried beans or peas.
Fats and oils: Moderation is key with 2 to 3 servings daily. A serving could be half a teaspoon of soft margarine, half a teaspoon of vegetable oil, half a tablespoon of mayonnaise, or half a tablespoon of salad dressing.
Sweets and added sugars: Limit to 5 servings or fewer per week. A serving might be 1 tablespoon of sugar, jelly, or jam, 1/2 cup of sorbet, or 1 cup of lemonade.
Please note that this diet works best with no or less alcohol, as little as not more than two drinks a day for men and one or less for women in a day.
Energy Restriction Diet
Another method for managing Hypertension without drugs is through an energy restriction diet. This involves reducing caloric intake and following a specific eating plan to promote weight loss.
Several studies have been conducted on the effects of caloric restriction on blood pressure levels. One such study, called the MONET study, found that after 6 months of caloric restriction, there were no significant changes in blood pressure. However, other studies have shown promising results.
Specifically, a study by De Toledo et al found that medically supervised water-only fasting for 2-3 days followed by a vegan diet for 6-7 days resulted in normotension (normal blood pressure) in almost 90% of hypertensive patients. In fact, the mean reduction in blood pressure was 37/13 mm Hg, and the greatest reduction was seen in patients with stage 3 hypertension. Additionally, participants who were taking antihypertensive drugs at baseline were able to discontinue their use.
Another study by De Toledo et al investigated a fasting program that included only non-caloric beverages, freshly squeezed fruit or vegetable juice, and vegetable soup, with a total caloric intake of 200-250 kcal. This program was prescribed for 5, 10, 15, or 20 days in conjunction with mild exercise. The results showed a decrease in mean SBP from 131.6 mm Hg to 120.7 mm Hg and mean DBP from 83.7 mm Hg to 77.9 mm Hg, with no significant differences between men and women. I want to say though, I find it a bit extreme. Juice and fruit do cause a spike in blood sugar levels, so this might decrease the blood pressure, but it’s not recommended if you have type 1 or type 2 diabetes. Also in general, we shouldn’t consume fruit sugar in this amount for many days. Remember that these studies are done with the outcome on blood pressure, but it doesn’t mean that it’s great or best option. I think you can let yourself be inspired. If you just joined my Substack, you will learn that I’m all about “a balance” when it comes to health. I’m not a fan of extreme anything.
It's important to note that the effectiveness of caloric restriction may vary based on factors such as the duration of the program and individual characteristics like sex, ethnicity, BMI, and presence of metabolic syndrome or diabetes. However, overall, caloric restriction has been shown to lower both SBP and DBP, with the greatest decrease occurring in those with the highest baseline blood pressure levels.
Intriguingly, these studies also suggest that the BP-lowering effect of caloric restriction may persist beyond the end of the fasting period, making it a potential long-term solution for managing Hypertension without medication.
Based on the studies mentioned, here is a model energy restriction diet that may help lower your blood pressure:
Reduce caloric intake by roughly one-third of the Western diet.
Follow a specific eating plan, such as medically supervised water-only fasting or a vegan diet after fasting.
Consider incorporating non-caloric beverages, freshly squeezed fruit or vegetable juice, and vegetable soup into your meals.
Aim for a total caloric intake of 200-250 kcal during the restriction period
Engage in mild exercise, such as walking or yoga, to support the fasting process and overall health.
Always consult with a healthcare professional before starting an energy restriction diet, especially if you are currently taking medication for Hypertension. It's important to find a method that works best for you and fits into your lifestyle.
Keep in mind that the long-term effects of energy restriction on Hypertension and overall cardiovascular health are still being studied, so it's important to monitor your progress and make adjustments as needed.
Bariatric surgery
Also known as Gastric bypass or weight-loss surgery, bariatric surgery is a procedure that involves reducing the size of the stomach and reconfiguring the digestive system to limit food intake and absorption. This surgery is not for all, of course! It’s commonly used for individuals who are morbidly obese and have not been successful with other methods of weight loss. I do think it’s effective when we look at the long-term data in the patients who have undergone this procedure.
Aside from its significant impact on weight loss, bariatric surgery has been found to have a positive effect on Hypertension. A study by Su-Hsin C. and colleagues found that patients who underwent gastric bypass surgery showed a significant reduction in blood pressure, with 83.7% of participants achieving a ≥30% decrease in their number of antihypertensive medications while maintaining a controlled blood pressure at 12 months.
Therefore, bariatric surgery can be an effective strategy for blood pressure control in obese individuals with Hypertension. It has been found to not only decrease the need for antihypertensive medication but also improve other risk factors such as waist circumference, body mass index, and cholesterol levels.
Empower Your Health!
While medication can be an effective treatment for Hypertension, there are also many alternative methods that can help manage this condition without relying solely on drugs. Exercise and dietary changes aside, as well as stress management techniques and supplementation, various approaches can improve blood pressure levels naturally.
Working closely with a doctor is essential to determine what treatments are best suited for you. Remember to listen to your body and make necessary lifestyle changes like maintaining a healthy weight. Small but significant adjustments can make a world of difference in managing your Hypertension.
Furthermore, don't overlook the benefits of exercise, mindfulness practices such as yoga or meditation in reducing stress levels and promoting overall relaxation. Stress levels can significantly impact blood pressure levels, so taking care of your mental health is just as crucial as taking care of your physical health. Movement have a huge impact on hypertension!
This article is getting long, so let me know if you want me to investigate the impact of exercise on hypertension as a non-pharmacological method.
As I always say, "Our bodies can heal themselves when given the right tools." Let's give our bodies those tools by adopting a holistic approach to treating Hypertension and improving our overall well-being.
Here's to a healthier you!
I hope you enjoyed the article today! I wish you all a great rest of the week!
Susanna
I really would like to know what the good research says about lowering hypertension via exercise.
And thank you very much for all your articles. VERY useful.
Thank you for the article. As usual they’re interesting and informative. I’m one of those “white coat “ people. I normally take my blood pressure at home once a month which is always normal. But when I have my annual physical it’s very high.