Lowering Blood Pressure and Stress Naturally
For the last 30 years my colleagues and I have been sponsored by the National Institutes of Health and large private foundations in order to evaluate natural methods to lower blood pressure, reduce stress, and prevent heart disease. This work has been published in major medical journals in the United States and around the world. And today I’d like to share with you the results of our work in how to lower stress and how to lower blood pressure naturally. A very exciting event happened just in June of 2013, when the American Heart Association reviewed this research and all available research on alternative methods to lower blood pressure, on stress reduction methods, meditation and relaxation. And.
What they concluded is that the Transcendental Meditation technique is the only mediation practice that has been shown to lower blood pressure. That’s a remarkable finding, and I’m going to review with you some of the research on which the American Heart Association based their findings. Another key point that the American Heart Association noted is that not only does this particular form of meditation, TM, lower blood pressure consistently, but it is the only mediation practice that has been shown to reduce death, heart attack, and stroke. This research was published by the American Heart Association’s journal just about one year ago, and my colleagues and I were involved in that, and that’s also part.
Of this recommendation to consider this practice for your own health and well being. But what is Transcendental Meditation anyway? This meditative practice is described as a simple, natural, and effortless technique to allow your active thinking mind to become more quiet, to become more settled, until a person experiences a silent, inner state. This silent inner awareness has been called transcendental consciousness, or pure consciousness.scientists like to call it a least excited state of awareness.where a person is awake, but not thinking. And there are dramatic physiological correlates of rest associated with this state of deep rest and alertness of the level of the mind, so it’s been called a state of quot;restful alertness.quot;.
Physiologically, the brain shows high levels of alpha EEG activity, an high levels of coherence, or synchrony, between different parts of the brain, which is unique with this form of mindbody practice. Physiologically, there are lower levels of stress hormones, lower levels of metabolic activity, lower activity of the sympathetic nervous system, which is the stress related part of the nervous system. All indicating a state of deep rest, on the level of body, along with this relaxed, wakeful state on the level of the mind. And many s and scientists think of this as a fourth major state of consciousness, this state of restful alertness, which is different from waking, dreaming, and sleeping, but which is very.
Beneficial for health and well being. This is a study that my colleagues and I did more than 25 years ago. It’s a classic study where we recruited 102 subjects with high blood pressure, and we randomly assigned them to three groups. One group, uh, participated in a standard education, control intervention, where they learned about conventional methods to alter their diet and exercise more. The second group learned a conventional relaxation technique called Progressive Muscle Relaxation. The third group learned Transcendental Meditation. And both of the active groups practiced at home for 20 minutes twice a day, sitting in any comfortable position, and easily integrated it into their normal daily routines. Here.
Are the results. After three months, there was essentially no change in the education group. The relaxation group had a small reduction in their blood pressure. The Transcendental Meditation group, however, had a large change, a relatively large change, in their systolic blood pressure and in their diastolic blood pressure, which was twice as great as with the relaxation group. These results were published in the top journal in the field of high blood pressure, called quot;Hypertension,quot; and showed in a strong scientific setting, probably for the first time, that an effective mindbody practice could lower blood pressure as much as some medications for high blood pressure, and that could start after one month and be.
Consistent over several months practice. Over the ensuing 20 or 25 years there have been many studies on TM and other relaxation and stress management practices for their effects on blood pressure. And recently, all of these different studies on a variety of techniques were reviewed in a study of all the studies, called a metaanalysis. And this was published in a top medical journal.and the results showed that when you look at the strong scientifically conducted studies, that muscle relaxation and stress management, many biofeedback techniques, and combinations of treatments, just don’t have significant effects in reducing blood pressure. However, when you look at multiple studies, and put them all together, Transcendental.
How To Overcome High Blood Pressure Naturally
Hey guys, Axe here, founder of DrAxe and of Functional Medicine. Today I’m going to be sharing with you my top foods and supplements for overcoming high blood pressure. Believe it or not, blood pressure is something that can be easily balanced out if you follow the steps here that I’m going to talk about in this tutorial. First, let’s talk about what causes high blood pressure. Most of the time when you’re reading online or in the media today, you’re going to see things like excess sodium consumption, emotional stress, poor diet, and lack of exercise. Those are four of the big ones that people say may be causing high blood pressure.
Let’s start off talking about diet. What is the best diet for blood pressure? There are three specific nutrients you want to make sure that you’re getting in your diet if you have high blood pressure. Those include potassium, antioxidants, as well as omega3 fatty acids. In fact, if I had to throw a fourth one in there I would say magnesium. If you can add those four nutrients into your diet and eat foods that are high in those substances, you’re going to see your blood pressure really balance out there very quickly. That’s going to be a diet that’s high in fruits, vegetables, sprouted nuts and seeds, and organic, wildcaught meats.
One of the things you may do after watching this tutorial is go to my site, DrAxe , do a search for potassium rich foods, magnesium rich foods, and omega3 rich foods. If you go and look at those food lists, you’ll see things like avocados are packed with magnesium and potassium. Doing guacamole would be great for you or consuming chia seeds or wildcaught salmon or other foods like that. Figs are super high in potassium as well. Again, I would go online and look up foods that are really high in potassium, magnesium, omega3 fatty acids, and antioxidants as well. We have actually all of those top ten lists there on DrAxe . That should be diet.
Some things you want to avoid, diet wise, when you’re following a healthy blood pressure diet is avoid excess sodium intake. You don’t want to overdo the salt. A little bit of sea salt is fine, but definitely stay away from the processed iodized salt. Really eliminating processed sugar. Processed sugar will definitely cause your blood pressure to spike. Then, of course, processed and fast foods that contain hydrogenated oils, we know those are inflammatory to the body. That inflammation in the arteries will cause blood pressure to rise and actually will cause high cholesterol as well. Again, you get those foods out, add in those mineral and vitamin rich foods, and you’re going to see immediate results in your blood pressure.
Then in terms of the best supplements to naturally treat blood pressure, I want to go over the top ones here. The first one would be fish oil. Fish oil is high in omega3 fatty acids. Those omega3 fatty acids, called EPA and DHA, are highly antiinflammatory. We know that high blood pressure is in part caused by inflammation. If you can start adding in wildcaught fish into your diet and taking a good quality fish oil supplement at about 1000 milligrams a day, you will see results very quickly in your blood pressure. The second most important supplement to take for blood pressure is magnesium. Magnesium helps relax your blood vessel walls and improves circulation and reduces stress in your body.
All of those things are benefits of taking magnesium which will naturally lower blood pressure. Typically, you want to take 250 milligrams of magnesium 2 times a day. I recommend a magnesium chelate supplement when you take that. The third supplement you may want to consider taking if you have high blood pressure is Coenzyme Q10. This is absolutely essential as well if you’ve ever taken a cholesterol lowering medication. Coenzyme Q10 is an antioxidant that supports heart health and circulation. It also acts as an antioxidant. Again, Coenzyme Q10, about 200 milligrams a day is a great supplement for helping blood pressure issues.
The fourth supplement would be garlic. You can actually eat garlic or take garlic extract. Garlic contains allicin as well as other phyotnutrients that kill off bad bacteria in your body and act as antioxidants to help lower blood pressure. You can also use lavender essential oil. Lavender oil has been shown to reduce stress which is one of the major causes of high blood pressure. Typically take about two to four drops of lavender oil, rub it on your neck, and you will see that start to improve your overall blood pressure as well. Last but not least in lowering blood pressure, I would recommend daily exercise. You don’t.