Hi, I have been in similar situation twice already, where the stressor doesn't go away. I was able to reduce my BP with the following combination of actions: 1. Low sodium DASH diet - clinically proven approach to hypertension. 2. Followed by just DASH diet 3. Yoga in the evening twice a week (results in better sleep among other benefits) 4. Walking outside 5. Mind work - learned to react to situations differently and not take responsibility for things that are outside of my control
I know there are also breathing exercises but I did not need to go that far.
When I designed my DASH diet, I did not just take any fruit and veggies, but mostly those that lower blood pressure. Because you don't know how exactly your BP is triggered physically , it makes sense to address several issues at the same time ( l-arginine foods, relaxation foods etc) . I used BP-lowering tea and BP-lowering meals.
It took two weeks to see reduction by 15 points first time, and by 20 points the second time.
Hope this helps. Olga PS I even started a blog about it, you can take a look at some BP-lowering foods and a sample of a DASH diet plan, but there are not enough recipes there yet. www.foods-that-lowerbloodpressure.co m
loosing weight is key. it really brought mine down.
find foods that work with YOUR body chemistry.
i make this mixture for breakfast , lunch and dinner. i have lost 34 pounds .
i cook 4 large portabella mushrooms sliced, balsamic vinegar, olive oil, 4 large onions sliced, 2 large green peppers, 3 cans green beans, 1 can rutabaga and 5 sliced chicken sausages. find foods that work with your chemistry. i created this meal on my own. i can't seem to loose weight if i eat any grain products. so one day i experimented.
it makes enough for at least 4 days, three meals a day. total cost is 12 dollars. i buy the mushrooms and chicken at sams club. sounds crazy but it taste good and most importantly it's working. i'm not hungry . if i feel the urge to cheat i go get a fork full of my mixture. i chew very slowly as to enjoy my meal.
i have added a small banana and grapes for my snacks and to be a fix for my sweet tooth.
you can add other foods into your menu. just know what works with your body chemistry.
I have gone from 198 to 164 pounds. i can now fit into a size 14 comfortably. i feel so much better. think of carrying a 2 year old around your waist every minute of every day. no i am not done. on the obese chart i have gone from being obese to just plain fat. my goal is to drop another 22 pounds. then i will be happy, healthy and never allow myself to get in this condition again.
one might say eating the same food every day would get boring. not true. when you look in the mirror and can see the difference it's worth
i went to the doctor. for the first time in a long time i was not ashamed to get on the scale. i did not have to get beet red because doctor said i was over weight. it felt GREAT.
Fitness Minutes: (13,578) Posts: 8,318 2/6/12 5:45 P
I play or cuddle with my two cats. They always help lower my BP! Also, when I'm under stress I sometimes re-read a favorite book. This helps you to concentrate on other subjects besides your personal issues. I can't read a book I haven't read before, though--only a book that I'm already familiar with works--a new book requires me to concentrate on it a little too much.
I've also heard that exercise can help (even if it's just slow walking, or as others have said--water exercising or yoga). You would think that it would stimulate you too much and increase stress and BP, but in the long run it is supposed to be good for stress and can lower BP over time.
'Life is not a journey to the grave with the intention of arriving safely in a pretty and well-preserved body, but rather to skid in broadside, thoroughly used up, totally worn out, and loudly proclaiming -- WOW -- what a ride!
Pounds lost: 8.0
Fitness Minutes: (10,075) Posts: 645 1/30/12 2:05 P
I do aqua aerobics as my doc restricted me to water exercise only with bad back and knee. When in the water NOTHING hurts nor is it strained, but the workout is as tuff as you can make it
In GOD We Trust Choose To Lose "If you are going to win any battle you have to do one thing. You have to make the mind run the body. Never let the body let the body tell the mind what to do. The body will always give up. It is always tired in the morning, noon and night. But the body is never tired if the mind is not tired." -General George S Patton, U.S.Army, 1912 Olympian
December Minutes: 0
Fitness Minutes: (10,075) Posts: 645 1/29/12 1:48 P
I have high bp which has been being treated with medication for about 3 years now. Until recently the pills were working, but we have a family health problem, not mine, which is preying on everyone's mind, will not go away in the near future, cannot be treated and we think pushing up my bp. Doc in 2 minds about changing pills just yet, My question is Does anyone who has been or is in a similar situation have any ideas on what else I can do to help lower the bp. Does exercise help? Any other ideas?
Thanks in advance
Every day I look at my own worst enemy in the mirror. Some day we will be friends. My ticker is lbs not kilos
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved. No portion of this website can be used without the permission of SparkPeople or its authorized affiliates.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.