Physical Activity and Blood Pressure

Physical activity not only helps control your blood pressure, it also helps you manage your weight, strengthen your heart and manage your stress level. A healthy weight, a strong heart and general emotional health are all good for your blood pressure.

Take charge of your activity level
Exercise in our culture may not “just happen.” When your daily routine includes hours of sitting at a desk using computers and browsing the internet, staying current with television shows and using countless labor-saving devices, you can easily fall into inactivity. But taking charge of your fitness may be one of the best decisions you’ll ever make. The choice is yours.
What happens if I’m inactive?
All Americans should be regularly physically active to improve overall health and fitness. People who aren’t physically active are much more likely to develop health problems. Even moderately intense physical activity, such as brisk walking, is beneficial when done regularly for a total of 30 minutes or longer at least 5 days a week. Lack of physical activity increases your risk for heart attack and stroke and can contribute to obesity. On the other hand, regular physical activity helps to reduce blood pressure, control weight and reduce stress.

AHA RecommendationFor overall health benefits to the heart, lungs and circulation, perform any moderate- to vigorous-intensity aerobic activity using the following guidelines: For most healthy people, get the equivalent of at least 150 minutes (2 hours and 30 minutes) per week of moderate-intensity physical activity, such as brisk walking. If you need to lower your blood pressure or cholesterol, aim for 40 minutes of moderate to vigorous physical activity 3 to 4 times per week. You can incorporate your weekly physical activity with 30 minutes a day on at least 5 days a week. Physical activity should be performed in episodes of at least 10 minutes, and preferably, it should be spread throughout the week. Include flexibility and stretching exercises. Include muscle strengthening activity at least 2 days each week.

When it comes to physical activity, just get moving. Find ways to enjoy and savor the benefits as you gradually increase your activity level.
Don’t be afraid to be active.
If you have not been active for quite some time or if you are beginning a new activity or exercise program, take it gradually. Consult your healthcare professional if you have cardiovascular disease or any other pre-existing condition. It’s best to start slowly with something you enjoy, like taking walks or riding a bicycle. Scientific evidence strongly shows that physical activity is safe for almost everyone. Moreover, the health benefits of physical activity far outweigh the risks.
Find something you like!
If you love the outdoors, combine it with exercise and enjoy the scenery while you walk or jog. If you love to listen to audiobooks, enjoy them while you use an elliptical machine.

These activities are especially beneficial when done regularly:

• Brisk walking, hiking or stair-climbing
• Jogging, running, bicycling, rowing or swimming
• Fitness classes at your appropriate level
• Activities such team sports, a dance class or fitness games

Mix it up. Variety is good for you.
A variety of activity helps you stay interested and motivated. When you include strength and flexibility goals (using weights, resistance bands, yoga and stretching exercises), you also help reduce your chances of injury so you can maintain a good level of heart-healthy fitness for many years.
Know what moderate means for you.
If you injure yourself right at the start, you are less likely to keep going. Focus on doing something that gets your heart rate up to a moderate level. If you’re physically active regularly for longer periods or at greater intensity, you’re likely to benefit more. But don’t overdo it. Too much exercise can give you sore muscles and increase the risk of injury.

Make it social.
Consider walking with a neighbor, friend or spouse. Take an exercise challenge. Connecting with others can keep you focused and motivated to walk more – join, or create, an American Heart Association Walking Club to find walking buddies near you.
Reward yourself with something that supports your goals.

• Pay yourself. Set aside a small amount of money for every workout. After one month, invest your payoff in something that motivates you to keep up the good work, like new music to enjoy while you walk or a new workout shirt.
• Celebrate your milestones. Fitness needs to a regular part of your life, so finding ways to savor your success is important. Log your walk time or distance and write yourself a congratulatory note when you achieve a milestone, or indulge in a massage after every 100 miles – whatever incentive works to keep you moving!

Warm up and cool down.
Warming up before exercising and cooling down afterwards helps your heart move gradually from rest to activity and back again. You also decrease your risk of injury or soreness. Warm-up should last at least 10 minutes — longer for older people and those who have been inactive for a long time. Cool-down is especially important. If you stop exercising too quickly, your blood pressure can drop sharply, which can be dangerous and can also cause muscle cramping. Try adding some relaxing yoga poses to your routine; they will also increase your flexibility.
Practice breath control.
Make sure that you breathe regularly throughout your warm-up, exercise routine and cool-down. Holding your breath can raise blood pressure and cause muscle cramping. Regular, deep breathing can also help relax you.
Do I need to consult my doctor before increasing my activity level?
Healthy adults generally do not need to consult a healthcare provider before becoming physically active. Adults with chronic conditions should talk with their healthcare provider to determine whether their conditions limit their ability to do regular physical activity.
What is moderately intense physical activity?

Use these simple tests to determine if you are reaching a moderate level of intensity.

• If you can easily carry on a full conversation and perform the activity at the same time, you probably aren’t working hard enough.
• If you can sing and maintain your level of effort, you’re probably not working hard enough.
• If you can exchange brief sentences easily while performing the activity, but not a comfortable or lengthy conversation, your intensity level is likely on target.
• If you get out of breath quickly, or if short sentences feel like a strain, you’re probably working too hard, especially if you have to stop and catch your breath.

Learn how to identify and monitor your target heart rate to measure the intensity of your activity.
How do I calculate my heart rate?

To calculate your target training heart rate, you need to know your resting heart rate. Resting heart rate is the number of times your heart beats per minute when it’s at rest. The best time to find your resting heart rate is in the morning after a good night’s sleep and before you get out of bed. The average resting heart rate is 60-80 beats per minute. However, for people who are physically fit, it’s generally lower. Also, resting heart rate usually rises with age. 

How much do I need to exert myself?

 Once you know your resting heart rate, you can then determine your target training heart rate. Target heart rates let you measure your initial fitness level and monitor your progress in a fitness program. You do this by measuring your pulse periodically as you exercise and staying within 50 to 85 percent of your maximum heart rate. This range is called your target heart rate. Learn more about target heart rate.Remember, pacing is important
It’s important to pace yourself properly when exercising. If you’re just starting a program, aim at the lowest part of your target zone (50 percent) during the first few weeks. Gradually build up to the higher part of your target zone (85 percent). After six months or more of regular exercise, you may be able to exercise comfortably at up to 85 percent of your maximum heart rate. However, you don’t have to exercise that hard to stay in shape.

A simpler intensity test
If you don’t want to take your pulse while exercising, try using a “conversational pace” to monitor your efforts during moderate activities like walking. It works like this:

• If you can talk and walk at the same time, you are working at a moderate physical activity level.
• If you can sing and maintain your level of effort, you’re probably not working hard enough.
• If you get out of breath quickly, you’re probably working too hard, especially if you have to stop and catch your breath.

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Lifestyle changes and natural remedies may help to control high blood pressure, and with the support on natural ingredients you can lower your high blood pressure.
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High Blood Pressure Can Be Dangerous

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High Blood Pressure? Avoid These 4 Dangerous Levels- Naturally!

• Borderline (120-139 / 80-89)
• Hypertension Stage 1 (140-159 / 90-99)
• Hypertension Stage 2 (160 or higher / 100 or higher)
• Severe (180+ / 110+)

Physicians are primarily concerned with diastolic pressure (the second number in the blood pressure reading), but systolic pressure is also important. Individuals with a normal diastolic pressure (under 82 mm Hg) but elevated systolic pressure (over 158 mm Hg) have double the risk of death due to heart attack or stroke compared to individuals with normal systolic pressures (under 130 mm Hg).
Blood pressure typically goes up as a result of stress or physical activity, but in a person with high blood pressure, is elevated even at rest. Over sixty million Americans have High Blood Pressure, including more than half of all Americans aged 65-74 years.
Most patients with high blood pressure are in the borderline-to-moderate range, a group in which almost all cases of high blood pressure can be brought under control through supplement support, diet and lifestyle. In addition, in some people, the drugs typically prescribed to lower blood pressure produce the very thing they are trying to prevent: a heart attack. Several well-designed long-term clinical studies have found that people who take blood-pressure-lowering drugs (typically diuretics and/or beta-blockers) actually suffer from unnecessary side effects (e.g., fatigue, headaches, and impotence), including an increased risk of heart disease.

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Blood Pressure History May Affect Brain in Old Age

Age at which you develop hypertension is key to understanding risk for memory problems, study suggests

For years, doctors have preached that the lower the blood pressure, the better for preventing heart disease and stroke.

But a new study suggests that having low blood pressure in later years may be linked with worse memory, at least in those diagnosed with high blood pressure in middle age.

On the other hand, researchers linked high blood pressure in later life with greater risk of brain lesions for people who didn’t have high blood pressure in their middle years. Brain lesions indicate damage and boost stroke risk.

“Our findings bring new insight into the relationship between a history of high blood pressure, blood pressure in old age, the effects of blood pressure on brain structure, and memory and thinking,” said study researcher Lenore Launer, chief of neuroepidemiology at the U.S. National Institute on Aging.

History of high blood pressure appears to be the critical element in the link between blood pressure in old age and brain function, according to the study, published online June 4 in Neurology. It is also important to note that the research reveals links, not cause-and-effect relationships, between blood pressure levels, brain changes, and memory and thinking.

The research suggests two take-home points, said Dr. Gary Kennedy, director of geriatric psychiatry at Montefiore Medical Center in New York City.

First, those who develop high blood pressure later in life can benefit from treatment, said Kennedy, who was not involved in the study. Second, those with high blood pressure in midlife who take medication to lower it should keep monitoring blood pressure in later life, he said. If the pressure becomes low, this study suggests it might put you at risk of dementia, he said.

The study didn’t look at the mechanism, but Kennedy suspects the thinking and memory problems linked with lower blood pressure in old age may be linked with a decline in oxygen to the brain.

However, Kennedy cautioned against simply stopping your blood pressure medicine. “Check with your doctor,” he said.

For the study, researchers measured the blood pressure of more than 4,000 adults in middle age, aged 50 on average. All were dementia-free at that time. The men and women had blood pressure measured again, at 76 years on average. At that time, MRIs assessed any damage to small blood vessels in the brain. The researchers also tested memory and thinking skills.

It’s known that the relationship between blood pressure levels at middle age and later brain problems, including dementia, is complicated, Launer said.

Blood pressure levels tend to decline with age, and also decline when people experience dementia. Launer’s team decided to look at midlife blood pressure and track the effects of both high and low blood pressure on the brain.

The researchers found that those who had high blood pressure in middle age but low diastolic pressure — the bottom of the two readings — in later life had brain shrinkage. They scored 10 percent lower on memory tests.

Meanwhile, those without high blood pressure in midlife who had high diastolic pressure in later life were 50 percent more likely to have severe brain lesions than those with low diastolic pressures.

Diastolic pressure measures pressure in the arteries between heartbeats. Systolic pressure, the top number, measures pressure when the heart beats. Blood pressure readings at or below 120 over 80 millimeters of mercury (mm Hg) are viewed as normal.

Experts suggest treatment with medication when blood pressure reaches 140/90 mm Hg. An expert panel last year recommended looser guidelines for most people age 60-plus, suggesting medication not be prescribed until readings reach 150/90 mm Hg.

Until more research is in, Launer offers this advice to keep the heart and brain healthy: “Monitor blood pressure, exercise, control your weight and eat healthy.”

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Exercise Tips for Those With High Blood Pressure

Making exercise a habit can help lower your blood pressure. It also gives you more energy and is a great way to ease stress and feel better.

Check in with your doctor first if you’re not already active now. They’ll make sure you’re ready for exercise. Since an active lifestyle is good for your blood pressure, your doctor will likely be all for it.

You can do any activity you like, and you don’t need to go to a gym. As long as you’re moving around and making your heart beat a little faster or breathing harder can work. That includes brisk walking, jogging, swimming, biking, lifting weights, or doing yard work.

To pick an activity, two good questions to ask yourself are:

1. What sounds like fun?
2. Would you rather exercise in a group, or on your own?

What Type of Exercise Is Best?

There are three basic types of exercise:

1. Cardiovascular, or aerobic, exercise can help lower your blood pressure and make your heart stronger. Examples include walking, jogging, jumping rope, bicycling (stationary or outdoor), cross-country skiing, skating, rowing, high- or low-impact aerobics, swimming, and water aerobics.
2. Strength training builds strong muscles that help you burn more calories throughout the day. It’s also good for your joints and bones.
3. Stretching makes you more flexible, helps you move better, and helps prevent injury.

How Often Should You Exercise?

Go for moderate activity, like brisk walking, at least 30 minutes a day, at least 5 days a week. If you’re short on time, vigorous activity, like jogging, gives you the same benefit in 20 minutes, 3 to 4 days a week.

If you’re not active today, gradually work up to this amount of exercise. If it takes you a few weeks to get there, that’s absolutely fine.

First, warm up. A 5- to 10-minute warm-up helps your body get moving and helps prevent injury.

Next, step up the intensity. Don’t overdo it — you should still be able to talk to someone while you’re exercising. But if you’re able to sing, step it up a bit to make sure you’re getting the most out of your exercise.

Lastly, cool down. When you’re done exercising, don’t stop suddenly. Just slow down for a few minutes. This is especially important for someone with high blood pressure.

3 Ways to Stick With Exercise

1. Make it fun! You’ll be more likely to stick with it.
2. Schedule exercise into your daily routine. Plan when you’re going to exercise and put it on your calendar.
3. Find an exercise “buddy.” This will help you stay motivated and enjoy it more.

Is It Safe?

Being active is one of the best things you can do for your blood pressure. Ask your doctor if there are any limits on what you can try.

When you exercise, notice how your body feels. It may take a while before your body gets used to it. That’s normal.

It’s also normal to breathe harder and to sweat, and for your heart to beat faster,  when you’re doing aerobic exercise.

But if you’re feeling very short of breath, or if you feel like your heart is beating too fast or irregularly, slow down or rest.

Stop exercising if you feel chest pain, weakness, dizziness, lightheadedness, or pressure or pain in your neck, arm, jaw, or shoulder.

Call your doctor or seek emergency treatment immediately if these symptoms do not go away quickly, or if it happens again.

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Stress and the risk for hypertension

One in five Canadians has hypertension, or high blood pressure, and many are unaware of it, according to Hypertension Canada. The condition occurs when the blood in your arteries pushes harder against the artery walls than it should. Over time, this pressure damages the walls and causes scarring that promotes the creation of fatty plaques; these can build up and block blood flow.
Despite the fact that high blood pressure is so common–it’s the leading cause of stroke and a major contributor to heart disease–most people know little about it. According to the Canadian Hypertension Education Program, 44 percent of Canadians can’t identify what a normal or high reading is.
Here’s what you should know about hypertension.

1. You control your risk.

Hypertension is usually caused by a combination of genetics, lifestyle and an unhealthy diet. Being overweight, smoking, lack of sleep, lack of exercise and a high-stress life all increase your risk. But you’re in control of almost every risk factor.

2. It’s not just a problem for old people.

You should have your blood pressure checked every year or two during your physical. As a walk-in-clinic physician, I see lots of women age 20 to 50 who haven’t had their BP checked in ages, if ever. Yet a 2008 study in the Annals of Internal Medicine found that 20 percent of young adults developed “pre-hypertension” by age 35. Because hypertension usually has no symptoms, I regularly reveal high readings to unsuspecting women. It takes several readings over time to diagnose, so if your pressure is quite high, your doctor may ask you to come in the next day for follow-up. If it is extremely high and you have symptoms such as a headache or dizziness, you may be sent to the emergency room. You can check your blood pressure at drugstore machines. However, some research shows that the machines can be unreliable, so get checked regularly by your doctor as well.

3. Aim low and avoid “pre-hypertension.”

A 43-year-old friend was recently told by her doctor that her BP of 138/88 was nothing to worry about. I nearly had a stroke when she told me that! The difference between this number and the official “high” BP watermark of 140/90 is so tiny that this person, in my books, has hypertension. The Heart and Stroke Foundation categorizes normal blood pressure as a systolic pressure (the first number) of 120 to 129, and diastolic pressure (the second number) of 80 to 84. High-normal is 130 to 139 over 85 to 89, and hypertension is 140/90 and up. Some experts consider any BP between 120/80 and 140/90 to be “pre-hypertension,” and I agree. Ideally we should all stay below 120/80. Anyone in the “pre-hypertension” range needs to take action to reduce their risk and stress.

4. Taking the pill has risks.

The progesterone component of the oral contraceptive pill can elevate blood pressure, especially if you have risk factors or a family history. I measure BP before starting someone on the pill, check again after three months, and then check every time the prescription is renewed. On several occasions I’ve had women come into the clinic for prescription renewals who told me they hadn’t had their BP checked in years–and then I discovered it was sky-high. Any woman who has high BP should avoid being on the pill until the cause of hypertension is under control.

5. Breathe deep for happier arteries.

I recommend taking “breathing breaks,” which can mean meditation with deep breathing in the morning and/or even­ing, or just remembering to breathe deeply when stressed.
A 2005 study in Hypertension Research found that six deep breaths over 30 seconds significantly lowered BP. Several studies have also found that yoga reduces blood pressure in hypertensive people.
If your doctor tells you your BP numbers are creeping up into the danger range, consider it your wake-up call to make those all-important lifestyle changes.

Tips to keep blood pressure in check

• Limit salt and sodium. Be sure to read package labels and choose those with five percent or less of the daily value for sodium.
• Choose low-fat dairy. A study in the journal Hypertension found that lower-fat dairy such as yogurt, milk or cheese may help women who are age 45 and older reduce their risk of high blood pressure.
• Get regular exercise. Hypertension Canada recommends 30 to 60 minutes on most days of the week.

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Naturopathic Treatment for High Blood Pressure

“Hypertension” is the medical term for high blood pressure. High blood pressure that has no known cause is called primary, or essential, hypertension. This type of high blood pressure is the most common and responds well to lifestyle changes, such as losing weight, dietary changes, exercise, and stress reduction. Natural treatment of essential hypertension can bring blood pressure values into the normal range; however, if lifestyle changes are not maintained, hypertension will probably return.
Secondary hypertension has an organic cause (i.e., kidney disease, pregnancy) and must be evaluated and monitored by a physician since the underlying cause must also be addressed.

Nutrition & Blood Pressure

Hypertensive people can remarkably reduce their blood pressure through nutritional changes. Increasing the amount of vegetables and fruit and reducing the amount of fat and cholesterol will not only reduce blood pressure but can help with weight loss, which also lowers blood pressure.

• Eat whole, fresh, unrefined, and unprocessed foods. Include fruits, vegetables, garlic, onion, whole grains, soy, beans, seeds, nuts, olive oil, and cold-water fish (salmon, tuna, sardines, halibut, and mackerel).
• Low sodium-high potassium diet. Most people are aware that reducing sodium (salt) intake can help reduce blood pressure. However, that may not be the whole picture. Restricting sodium intake to lower blood pressure appears to work better if accompanied by increasing potassium intake. Keep in mind that reducing sodium intake involves more than not using a salt shaker, but also reading processed and prepared food labels for the sodium content.
• Avoid salt, sugar, dairy products, refined foods, fried foods, junk foods, and caffeine.
• Eliminate food sensitivities. Use an elimination and challenge diet to determine food sensitivities.
• Drink 50 percent of your body weight in ounces of water daily (e.g., if you weigh 150 lbs, drink 75 oz of water daily).

Dietary Supplements & Blood Pressure

Supplements are intended to provide nutritional support. Because a supplement or a recommended dose may not be appropriate for all persons, a physician (i.e., a licensed naturopathic physician, or holistic MD or DO) should be consulted before using any product. Recommended doses follow:

• Calcium—Take 800-1500 mg daily.
• Vitamin C—Take 1000 mg daily.
• Coenzyme Q10—Take 50 mg two times daily.
• Flaxseed meal—Grind 2–4 tablespoons daily. Flaxseed meal is a better choice due to its fiber, lignan, and vitamin content, but flaxseed oil (1 tbsp daily) can be substituted.

Herbal Medicine & Blood Pressure

Herbal medicines rarely have significant side effects when used appropriately and at suggested doses. Occasionally, an herb at the prescribed dose causes stomach upset or a headache. This may reflect the purity of the preparation or added ingredients, such as synthetic binders or fillers. For this reason, it is recommended that only high-quality products be used. As with all medications, more is not better and overdosing can lead to serious illness and death.
These herbs are often used to treat hypertension; however, they have serious side effects if taken in large doses. It is recommended that these herbs be used only with a physician’s supervision.

• Coleus forskohlii—Lowers blood pressure and improves heart function.
• Hawthorne (Crataegus oxycantha)—Has the ability to dilate coronary blood vessels, which helps lower blood pressure.
• Mistletoe (Viscum album)—Not as potent as Rauwolfia but well tolerated and nontoxic in normal doses.
• Rauwolfia (Rauwolfia serpentina)—This is considered the most powerful hypotensive botanical. Only a small dose is required to achieve results and to avoid side effects. Nasal congestion is the most common side effect.

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Exercise: A drug-free approach to lowering high blood pressure

Having high blood pressure and not getting enough exercise are closely related. Discover how small changes in your daily routine can make a big difference.Having high blood pressure and not getting enough exercise are closely related. Discover how small changes in your daily routine can make a big difference.

Your risk of high blood pressure (hypertension) increases with age, but getting some exercise can make a big difference. And if your blood pressure is already high, exercise can help you control it. Don’t think you’ve got to run a marathon or join a gym. Instead, start slow and work more physical activity into your daily routine.

How exercise can lower your blood pressure

How are high blood pressure and exercise connected? Regular physical activity makes your heart stronger. A stronger heart can pump more blood with less effort. If your heart can work less to pump, the force on your arteries decreases, lowering your blood pressure.
Becoming more active can lower your systolic blood pressure — the top number in a blood pressure reading — by an average of 4 to 9 millimeters of mercury (mm Hg). That’s as good as some blood pressure medications. For some people, getting some exercise is enough to reduce the need for blood pressure medication.
If your blood pressure is at a desirable level — less than 120/80 mm Hg — exercise can help keep it from rising as you age. Regular exercise also helps you maintain a healthy weight, another important way to control blood pressure.
But to keep your blood pressure low, you need to keep exercising. It takes about one to three months for regular exercise to have an impact on your blood pressure. The benefits last only as long as you continue to exercise.

How much exercise do you need?

Flexibility and strengthening exercises such as lifting weights are an important part of an overall fitness plan, but it takes aerobic activity to control high blood pressure. And you don’t need to spend hours in the gym every day to benefit. Simply adding moderate physical activities to your daily routine will help.
Any physical activity that increases your heart and breathing rates is considered aerobic exercise, including:

• Household chores, such as mowing the lawn, raking leaves or scrubbing the floor
• Active sports, such as basketball or tennis
• Climbing stairs
• Walking
• Jogging
• Bicycling
• Swimming

The American Heart Association recommends you get at least 150 minutes of moderate exercise, 75 minutes of vigorous exercise or a combination of both each week. Aim for at least 30 minutes of aerobic activity most days of the week. If you can’t set aside that much time at once, remember that shorter bursts of activity count, too. You can break up your workout into three 10-minute sessions of aerobic exercise and get the same benefit as one 30-minute session.

Weight training and high blood pressure

Weight training can cause a temporary increase in blood pressure during exercise. This increase can be dramatic — depending on how much weight you lift. But, weightlifting can also have long-term benefits to blood pressure that outweigh the risk of a temporary spike for most people.
If you have high blood pressure and want to include weight training in your fitness program, remember:

• Learn and use proper form when lifting to reduce the risk of injury.
• Don’t hold your breath. Holding your breath during exertion can cause dangerous spikes in blood pressure. Instead, breathe easily and continuously during each lift.
• Lift lighter weights more times. Heavier weights require more strain, which can cause a greater increase in blood pressure. You can challenge your muscles with lighter weights by increasing the number of repetitions you do.
• Listen to your body. Stop your activity right away if you become severely out of breath or dizzy or if you experience chest pain or pressure.

If you’d like to try weight training exercises, make sure you have your doctor’s OK.
When you need your doctor’s OK

Sometimes it’s best to check with your doctor before you jump into an exercise program, especially if:

• You’re a man older than age 40 or a woman older than age 50
• You smoke
• You’re overweight or obese
• You have a chronic health condition, such as high blood pressure or high cholesterol
• You’ve had a heart attack
• You have a family history of heart-related problems before age 55
• You feel pain in your chest or become dizzy with exertion
• You’re unsure if you’re in good health

If you take any medication regularly, ask your doctor if exercising will make it work differently or change its side effects — or if your medication will affect the way your body reacts to exercise.

Keep it safe

To reduce the risk of injury while exercising, start slowly. Remember to warm up before you exercise and cool down afterward. Build up the intensity of your workouts gradually.
Stop exercising and seek immediate medical care if you experience any warning signs during exercise, including:

• Chest pain or tightness
• Dizziness or faintness
• Pain in an arm or your jaw
• Severe shortness of breath
• An irregular heartbeat
• Excessive fatigue

Monitor your progress

The only way to detect high blood pressure is to keep track of your blood pressure readings. Have your blood pressure checked at each doctor’s visit, or use a home blood pressure monitor. If you already have high blood pressure, home monitoring can let you know if your fitness routine is helping to lower your blood pressure, and may make it so you don’t need to visit the doctor to have your blood pressure checked as often.
If you decide to monitor your blood pressure at home, you’ll get the most accurate readings if you check your blood pressure before you exercise, or at least one hour after exercising.

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Prevention & Treatment of High Blood Pressure

Your choices make a big difference
If I have HBP, what can I do to take care of myself?
There are eight main ways you can control your blood pressure.
They are:

• Eat a better diet, which may include reducing salt
• Enjoy regular physical activity
• Maintain a healthy weight
• Manage stress
• Avoid tobacco smoke
• Comply with medication prescriptions
• If you drink, limit alcohol
• Understand hot tub safety

Lifestyle modifications are essential. These changes may reduce your blood pressure without the use of prescription medications. Adopting a healthy lifestyle is critical for the prevention of HBP and an indispensable part of managing it. Think of these changes as a “lifestyle prescription” and make every effort to comply with them.

Whether you have been diagnosed with high blood pressure, also called hypertension, or are concerned because you have some of the risk factors for the disease, understand this: while there is no cure, high blood pressure is manageable.

By adopting a heart-healthy lifestyle, you can:

• Reduce high blood pressure
• Prevent or delay the development of HBP
• Enhance the effectiveness of blood pressure medications
• Lower your risk of heart attack, heart disease, stroke and kidney disease

Here’s how to do your part:

• Be informed

Of all people with high blood pressure, over 20 percent are unaware of their condition. This symptomless disease could leave them with substantial health consequences. Are you one of them? If you don’t know, see a healthcare professional to be tested.

• Do your part to reach your treatment goals

There is no healthy level of high blood pressure. Don’t take life-or-death chances with this disease. Instead, take responsibility! Work with your healthcare professional to determine your treatment goals and map out your best action plan for HBP prevention and management

• Change your life and reduce your risks

Even if your blood pressure is normal (less than 120 mm Hg systolic AND less than 80 mm Hg diastolic) and your goal is prevention only, the lifestyle modifications provide a prescription for healthy living.

If your resting blood pressure falls in the pre-hypertension range (systolic – top- number between 120 and 139 mm Hg OR diastolic – bottom – number between 80 and 89 mm Hg), your doctor will recommend lifestyle modifications.

• Take medication if it is prescribed for you

If your blood pressure is 140/90 or higher, your doctor will likely prescribe medication in addition to lifestyle modifications. Follow your healthcare professional’s recommendations carefully, even if it means taking medication every day for the rest of your life. High blood pressure is a lifelong disease, and by partnering with your healthcare team, you can successfully reach your treatment goals and enjoy the benefits of better health.

Once your treatment program becomes routine, maintaining a lower blood pressure is easier. Remind yourself that by managing your blood pressure, you are lowering your risk of heart attack, heart failure, stroke, peripheral artery disease and kidney disease. Death rates from these diseases have decreased significantly, thanks in part to earlier and better treatment of HBP.

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High blood pressure in pregnancy (gestational hypertension)

What is gestational hypertension?

Gestational hypertension is high blood pressure that occurs after you’re 20 weeks pregnant.
If you had high blood pressure before 20 weeks, it’s likely that you had it before you even got pregnant. Your midwife will describe this kind of high blood pressure as essential chronic hypertension. This means that the high blood pressure was there before and you’ll continue to have it after you’ve given birth.

How will I know if I’ve got high blood pressure?

Your midwife will use a small monitor to take readings of your blood pressure. The readings will consist of two figures that look like a fraction, for example, 110/70.
The first, or top, number (110) records your blood pressure as your heart beats and pushes blood round your body. This is your systolic blood pressure.
The second, or bottom, number (70) is your blood pressure when your heart relaxes between beats. This is your diastolic blood pressure.
Once she has your numbers, your midwife will tell you if they are high. Your midwife will diagnose high blood pressure if:

• your blood pressure shows a reading of 140/90 or higher for two readings, four hours apart
• your blood pressure shows a one-off reading of the bottom number (diastolic) of 110 or more. The diastolic reading is more important in giving information about your health. So if this figure alone is high, it’s enough to mean you have high blood pressure.

If your midwife discovers you have high blood pressure during an antenatal appointment, she will ask you to have further tests at hospital. You may be at the hospital for several hours while your blood pressure is monitored hourly over three or four hours.

How common is high blood pressure in pregnancy?

High blood pressure is fairly common in pregnancy, affecting about one mum-to-be in 10.
Your blood pressure is more likely to rise if you were overweight at the start of your pregnancy.
Your midwife will work out your body mass index (BMI) at your booking appointment. A high BMI, of 30 or more, increases your chances of developing high blood pressure by up to four times. So your midwife will want to keep a close eye on you if you’re overweight.

Is high blood pressure in pregnancy serious?

Most cases of mild or moderate high blood pressure won’t cause any problems for you or your baby.
However, the earlier in pregnancy your blood pressure goes up, the greater your chance of developing pre-eclampsia later on.
High blood pressure is a sign of pre-eclampsia, a condition that influences how well the placenta works. If the placenta is not working as well as it should, it can affect how your baby grows. This is because your baby may not be able to get all the nutrients and oxygen she needs.
Your midwife will test your urine to see if it has protein in it. Having protein in your urine and high blood pressure are both signs of pre-eclampsia.
Your chances of developing pre-eclampsia are also higher if you are very overweight. Having close care from your midwife, especially if you are overweight, means she will pick up any signs of the condition.
The key thing with pre-eclampsia is to catch it early, so that you and your baby can be monitored and treated. You may have very high blood pressure and feel absolutely fine. That’s why it’s important to go to all your antenatal appointments so your midwife can check your blood pressure at each visit.
If your blood pressure is too high, you may be advised to see a hospital specialist. This will be the case whether your blood pressure rose after 20 weeks and you have gestational hypertension, or you had high blood pressure before you became pregnant.

How is high blood pressure in pregnancy treated?

Depending on how high your blood pressure is, you’ll be offered extra monitoring, blood tests, urine tests and, possibly, treatment. Blood pressure is only one factor in your health, so you may have scans too to check how your baby is growing.
If you had high blood pressure before you conceived (essential chronic hypertension), your doctor will prescribe medication to keep your blood pressure lower than 150/100.
If you were on medication before you became pregnant, this is likely to have been reviewed when planning your pregnancy or in early pregnancy. It’s also best to keep your salt intake low, as having a lot of salt can push up your blood pressure. Depending on your individual case, your midwife may organise extra antenatal checks for you.

Will my high blood pressure affect my baby’s birth?

It’s possible to have high blood pressure and have a straightforward birth. But the higher your blood pressure is, the more likely it is that your doctor will offer to start your labour artificially. This is called an induction.
Having an induction also depends on whether your high blood pressure is affecting your baby. Your doctor will discuss your case with you, mentioning any other complications, so that you can come to the right decision for you.
High blood pressure needs frequent monitoring during labour. If your high blood pressure is mild or moderate, you could have it measured hourly. If it is severe, it may need to be continuously monitored.
If you’re taking medication, you’ll need to carry on taking it during labour. Even so, it’s perfectly possible to aim for a straightforward birth, as long as your high blood pressure is well controlled during labour. Your baby will be continuously monitored, though, to make sure he doesn’t become distressed.
Some mums-to-be whose severe high blood pressure doesn’t respond to treatment may be offered an assisted birth. This means a doctor helps your baby to be born using instruments that attach to your baby’s head. This can speed up the second stage of labour.

What will happen after my baby is born?

Your blood pressure will be monitored at least daily for the first two days after your baby’s birth. It will then be checked at least once three days to five days after the birth.
If your blood pressure was normal before you became pregnant, it will most likely return to normal within a few weeks of your baby’s birth. It’s worth being aware that you’re more likely to develop high blood pressure in a future pregnancy, and later in life.
If it doesn’t return to normal then it’s unlikely you had gestational hypertension. What you have is essential chronic hypertension. This means your blood pressure will carry on being high after your baby is born. If that’s the case, your doctor will probably advise you to keep taking medication to ensure your blood pressure stays at a healthy level.
In most cases, your midwife will advise you about when you need to make an appointment with your GP to review your medication. This will happen before your six-week postnatal check-up. Rest assured if you are breastfeeding, there are many medications for high blood pressure that are also safe for your baby.
By living a healthy lifestyle, you can help keep your blood pressure in a healthy range and lower your risk for heart disease and stroke. A healthy lifestyle includes:

• Eating a healthy diet.
• Maintaining a healthy weight.
• Getting enough physical activity.
• Not smoking.
• Limiting alcohol use.

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High blood pressure and sex: Overcome the challenges

Treatment for high blood pressure and satisfaction with sex can go hand in hand — if you’re open about the problem and work closely with your doctor.

High blood pressure often has no signs or symptoms. But the impact on your sex life may be obvious. Although sexual activity is unlikely to pose an immediate threat to your health — such as a heart attack — high blood pressure can affect your overall satisfaction with sex.

A link between high blood pressure and sexual problems is proved in men. For women who have decreased sexual satisfaction, it’s not yet proved that high blood pressure is to blame.

Challenges for men

Over time, high blood pressure damages the lining of blood vessels and causes arteries to harden and narrow (atherosclerosis), limiting blood flow. This means less blood is able to flow to the penis. For some men, the decreased blood flow makes it difficult to achieve and maintain erections — often referred to as erectile dysfunction. The problem is fairly common.

Even a single episode of erectile dysfunction can cause anxiety. Fears that it will happen again might lead men to avoid sex — and affect the relationship with their sexual partner.

High blood pressure can also interfere with ejaculation and reduce sexual desire. Sometimes the medications used to treat high blood pressure have similar effects.

Challenges for women

High blood pressure’s effect on sexual problems in women isn’t well understood. But it’s possible that high blood pressure could affect a woman’s sex life.

High blood pressure can reduce blood flow to the vagina. For some women, this leads to a decrease in sexual desire or arousal, vaginal dryness, or difficulty achieving orgasm. Improving arousal and lubrication can help. Like men, women can experience anxiety and relationship issues due to sexual dysfunction. Women should talk to their doctor if they experience these difficulties.

High blood pressure medication side effects in men: Sexual problems

High blood pressure medications that can cause sexual dysfunction as a side effect include:

• Water pills (diuretics). Diuretics can decrease forceful blood flow to the penis, making it difficult to achieve an erection. They can also deplete the body of zinc, which is necessary to make the sex hormone testosterone.

• Beta blockers. These medications can affect the nervous system reaction that causes an erection. Beta blockers can also make it difficult for the arteries in the penis to widen (dilate) to let in enough blood flow to cause an erection.

To reduce the risk of side effects from these medications, including sexual problems, take medications exactly as prescribed. If you still have side effects, talk to your doctor about other possible medications that may have fewer side effects.

Medications less likely to cause sexual side effects

If sexual side effects persist, ask your doctor about other medication options. Some high blood pressure medications are less likely to cause sexual side effects, such as:

• Angiotensin-converting enzyme (ACE) inhibitors
• Calcium channel blockers
• Angiotensin II receptor blockers
• Alpha blockers

To help your doctor select the most appropriate medication for you, tell him or her all the other medications you’re taking now — including herbal supplements and over-the-counter drugs. Sometimes a particular combination of medications or supplements contributes to sexual problems.

If your doctor says it’s OK, you may be able to stop taking blood pressure medications temporarily to see if your sex life improves. To make sure your blood pressure remains within a safe range, you may need frequent blood pressure readings while you’re not taking the blood pressure lowering medication that may be causing your sexual difficulties. Sometimes this can be done with a home blood pressure monitoring device.

Erectile dysfunction drugs and high blood pressure

Men considering medications for erectile dysfunction should check with their doctor first. It’s usually safe to combine the erectile dysfunction drugs sildenafil (Viagra), vardenafil (Levitra) and tadalafil (Cialis) with high blood pressure medications.

Taking these drugs with nitrates, taken either regularly for chest pain or in an emergency setting, can cause a dangerous drop in blood pressure.

Be honest with your doctor

If you have high blood pressure, you usually don’t have to live with a loss of sexual satisfaction. Start by talking with your doctor. The more your doctor knows about you, the better he or she can treat your high blood pressure — and help you maintain a satisfying sex life. Be prepared to answer questions your doctor may ask, such as:

• What medications are you taking?
• Has your relationship with your sexual partner changed recently?
• Have you been feeling depressed?
• Are you facing more stress than usual?

Promote overall health

By making healthy lifestyle choices, you can lower your blood pressure and potentially improve your sex life. Healthy lifestyle choices include:

• Not smoking or using tobacco
• Eating healthy foods
• Reducing the amount of salt in your diet
• Losing extra pounds
• Exercising regularly

Of course, a leaner body can boost your confidence and help you feel more attractive, which could also improve your sex life.

Set the stage for satisfying sex

Your sexual response may vary with feelings about your partner and the setting in which sex occurs. To encourage satisfying sex, initiate sex when you and your partner are feeling relaxed. Explore various ways to be physically intimate, such as massage or warm soaks in the tub. Share with each other the types of sexual activity you enjoy most. You may find that open communication is the best way to achieve sexual satisfaction.

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Contact Us

These problems are rampant in every part of the world but don’t lose heart. We at HASHMI UNANI PHARMACY have a solution for all these. What you have to do is to call us or E-mail us at the given address with every details of your problem and the medicines taken so far, which will help us in thorough diagnosis of your problem.

How can we help you today?

For any assistance, please contact us by any of the methods mentioned below. Our team of trained customer service agents works hard 24/7 to ensure you have a good experience and your privacy will be given prime importance.
Your satisfaction is our goal and we are extremely committed to providing you with the highest quality products possible. If you like our product, please tell everyone. However, if you don’t, please tell us. We appreciate feedback.

Contact Us Online

We also respond to emails. If this is your preferred medium, please fill in the necessary details in the form below so that the information reaches the right agent and will be addressed to immediately.
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Email Us:
For customer support, feedback and any other issues write to : info@hashmi.com
Call Us:
0091 9720858745
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Qazi Zada Street Amroha – 244221,
Distt . Amroha, UP, INDIA

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About Us

In 1929, Hakeem M.U. Hashmi founded The Hashmi Dawakhana in India. Since its inception it has been a reflection of customer requirements. With an objective to become one roof solution for all health Care. He had a mission, to make quality phytopharmaceuticals available to the public in standardized packages. A hand operated tablet punching machine was an important part of the company then. Several cranks with the hand were needed to process herbal mixtures into single pills. History of the company spells the triumph of burning desire, courage to face the entire hardihood en route turning dreams into a reality and a lot of spadework, of course. Hashmi, the brain-child of a group of experienced medical practitioners is based on a thorough understanding of the medical needs of people around the globe. Their unfailing zeal to alleviate the plight of the underprivileged and suffering community remains the inspiration behind the entire effort.
Hashmi has adopted Total Quality Management, meticulously monitoring the purchase and storage of raw materials, their extractions, the manufacturing process and the packaging of products. Moving with the times Hashmi has invested in Freeze Drying, a process that increases the shelf life and reliability of herbal products. We at Hashmi Health Care consider ourselves very lucky. We have the honor of providing a wide range of Herbal Health Care products and offer you the goodness of natural solutions for daily use, with no side effects. Those of you that we serve will have the opportunity to experience optimal health, more abundant energy, achieve your ideal weight, and much, much more – all through the use of safe, effective, natural, herbal products. It’s easy to see why we’re passionate about our business and take such pleasure in pleasing you.
At Hashmi Health Care, our mission is to provide you with the best products and guidance available related to the most important aspect of your life – maintaining your excellent health. Along with this mission is our mandate to provide you with the herbal products you need at the lowest possible price thus helping you to maintain positive financial health as well! Hashmi ensures, always, that the consumer gets his value for money and this is the most prominent reason behind Hashmi’s successful establishment in domestic market and increasing impact in other countries.Hashmi is a reputed name in the domain of herbal medicated products. We are prominent manufacturers and suppliers of Herbal medicines.

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Ingredients

Which Herbs Lower High Blood Pressure?

The Dangers of Hypertension

According to the Centers for Disease Control and Prevention, nearly one third of American adults have high blood pressure, or hypertension. A number of factors contribute to elevated blood pressure, including stress, diet, and lack of exercise.

Having high blood pressure increases your risk for several health problems: heart attack, stroke, heart failure, kidney disease, vision loss, and metabolic syndrome. To prevent or to treat high blood pressure, you should have your numbers checked regularly by your doctor.

Herbs and Supplements

There are many ways to treat high blood pressure, including lifestyle changes and/or medications. If you are interested in turning to traditional and herbal treatments for lowering your blood pressure, you have many options.

If you are thinking of trying herbs for medical reasons, whether that means using the whole herb or a supplement, speak to your doctor first. Some herbs, especially in large quantities, may produce undesirable side effects or interfere with other medications.

Rauvolfia serpentina

Rauvolfia serpentina is a delicious herb that goes well in a variety of foods.  It also might help lower your blood pressure. Extract of Rauvolfia serpentina has been shown to lower blood pressure, although only briefly. Adding fresh Rauvolfia serpentina to your diet is easy and certainly can’t hurt. Keep a small pot of the herb in your kitchen garden and add the fresh leaves to pastas, soups, salads, and casseroles

Terminalia Arjuna

The bark of Arjun tree is researched as an anti-ischemic and cardio protective agent useful in hypertension and ischemic heart disease.

A unique herb that helps maintains a healthy heart and reduces the effects of stress and nervousness. Arjun promotes effective cardiac functioning and regulates blood pressure. It improves the blood circulation to the heart and also tones the heart.

  Iris germanica

The root has anticonvulsant, antiinflammatory, cathartic, demulcent, deobstruent, diuretic, emetic and expectorant properties. Useful in bronchitis, colds, coughs, colic, sinusitis, chronic diarrhoea, laryngitis, headache, sore throat and oedema.

Tinospora cordifolia

Gilo is used to improve the immune system and the body’s resistance to infections. It is also an effective immuno-stimulant. The plant is also used in dyspepsia, and various types of fever.

Gilo helps increase the effectiveness of protective white blood cells and helps in building the body’s own defense mechanism (immune system).

Bacopa Monniera

Bacopa is a classic brain and nervine tonic included in the “Brahmi” category of herbs, which are those that benefit both the mind and spirit and improve the intellect and consciousness. It should not be confused with one of Centella asiatica’s common name (also called Brahmi); it is a different plant. It has adaptogenic, antianxiety, antiasthmatic, antispasmodic, aphrodisiac, astringent, bitter, diuretic, emetic, nervine tonic and sedative properties. Bacopa assists in heightening mental acuity and supports the physiological processes involved in relaxation.

Trigonella foenum-graecum

Fenugreek (Methi) contains natural expectorant properties ideal for treating sinus and lung congestion, and loosens and removes excess mucus and phlegm. Fenugreek is also an excellent source of selenium, an anti-radiant which helps the body utilize oxygen. Fenugreek is also a recommended remedy for all manner of gynaecological problems, including infection of the uterus and inflammation of the vagina and vulva. Also useful in leucorrhoea, painful menstruation, pain in the back and for minimising the symptoms of menopause. Lowers fever and detoxifies the body.

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How Does it Work

High blood pressure, also called hypertension, refers to blood pushing against the walls of the arteries with chronically elevated force. Blood pressure that rises above normal levels and remains high can lead to serious health problems including heart attack, heart failure, stroke and kidney failure as well as other health problems. High blood pressure is defined as a reading above 140/90 mm Hg (millimeters of mercury). Normal blood pressure is defined as less than 120 over less than 80. A person whose blood pressure runs between 120-139 over 80-89 is said to have pre-hypertension.
Blood vessels called arteries carry blood from your heart to the rest of your body. If blood pressure is elevated, the heart must work harder to pump an adequate amount of blood to all tissues of the body. Ultimately, the condition often leads to arteriosclerosis, obesity, diabetes, hyperthyroidism, adrenal tumors, kidney failure, and heart failure.

What Causes High Blood Pressure?

The exact causes of high blood pressure or ‘hypertension’ vary from person to person, with some inheriting a genetic susceptibility to the condition and others developing secondary high blood pressure as a result of an underlying condition such as kidney disease or diabetes. But there are a number of factors that can increase your risk of developing the problem, many of which are related to diet and lifestyle and can therefore be modified. These include:

• A high-salt diet
• Inadequate exercise
• Being overweight
• Smoking
• Drinking too much alcohol
• Stress

What Can You Do About High Blood Pressure?

As well as addressing the factors listed above, your doctor might recommend medication, particularly if your blood pressure is worryingly high. However, many people – particularly those whose blood pressure is only slightly raised – prefer to adopt a more natural approach.
You’re about to discover a natural way to drop your blood pressure to normal, even for people who have suffered from life-threatening hypertension for years. We are pleased to present the most complete and effective HT-NIL formula to support and maintain healthy blood pressure levels.
HT-NIL capsule is a proprietary blend made from all natural supplements that is a simple and safe way to reduce your blood pressure. Almost anyone can lower their blood pressure to a healthy level within thirty days! HT-NIL can help prevent stroke, heart attack, kidney failure, and impotency, just to name a few conditions caused by high blood pressure. And you can avoid these illnesses without suffering the side effects of prescription medications and at a fraction of the cost!
HT-NIL is a 100% natural, non-addictive herbal remedy specifically formulated by our team of experts in natural medicine and used for many years to safely maintain health and systemic balance of the cardiovascular and circulatory systems.
HT-NIL supports the healthy functioning of the cardiovascular system, thereby helping to maintain balanced pressure of the blood on veins and arteries that is already in the normal range, routine oxygenation of the blood to the heart muscle and pulse regulation. HT-NIL can make all the difference, without risking serious side effects or compromising health.

Benefits of HT-NIL Capsules:

• Helps maintain blood pressure already within a healthy range
• Supports balance in the cardiovascular system
• Supports healthy circulation
• Promotes coronary artery health and integrity
• Supports routine energy levels

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