7 Easy Ways For Seniors To Lower Their Blood Pressure
April 12, 2021 | Editorial| Jim Robertson
Discover natural ways to reduce your blood pressure and the link between isometric grip exercises and your blood pressure
WORD IS SPREADING : There’s a device that can help you control your blood pressure if used correctly. Read the Studies on Hypertension below.
Health check: What’s your blood pressure? If you don’t know, you could be among the 1 in 3 Australian adults who have high blood pressure. That’s not a group you want to belong to: High blood pressure is the number one risk factor for stroke and a major contributor to heart disease. I urge every man and woman to start tracking their BP now—and that includes young adults; Based on measured data from the 2017–18 Australian Bureau of Statistics National Health Survey, about 1 in 3 people aged 18 and over (34%) have high blood pressure.The good news: You can control high BP. Overwhelming research has demonstrated that easy, natural methods for lowering blood pressure really work, and that even small reductions can significantly lower your cardiovascular risk.
1. Consider Getting A Pet
Nothing beats relaxing with my labrador , Charlie. If having a blue tongue lizard or baby joey to care for is something you resonate with, we’d say “Go For It!” And the blood-pressure-reducing power of pets has been frequently documented: One study of more than 5,000 people revealed that pet owners had significantly lower systolic blood pressure than the petless, even when owners and nonowners had an almost identical body mass index. The presence of pets may help even when you’re in a stressful situation: A study in Psychosomatic Medicine found that when people were asked to complete challenging math problems, those with a pet by their side had smaller spikes in blood pressure—and performed better.
2. 'Beet' High Blood Pressure
3. Eat Foods High In Potassium
Did you know besides bananas, there are many foods that are high in potassium? Take our good ol’ Aussie avocados for example. If you eat 1 whole avocado, you’d get 20% of your daily potassium needs at once! Countering the effects of salt in your diet, this mineral helps flush sodium out of your system and, as a result, relaxes the walls of your blood vessels. A surprising source of potassium: raisins. A small 2012 study revealed that snacking on a handful of the dried fruit three times a day for 12 weeks lowered pre-hypertensive participants’ systolic blood pressure by an average of 4.8 percent. Other types of foods that are high in potassium includes sweet potatoes, spinach, watermelon and coconut water.
4. Take Deep Breaths
When people who weren’t taking medication for their hypertension practiced deep breathing (six breaths in 30 seconds), they reduced their systolic blood pressure by an average of 9 points for a short period of time, according to a study in Hypertension Research. But scientists think long-term reductions may be possible if you practice it regularly for weeks or months. (Controlled breathing may engage the calming parasympathetic nervous system, which can reduce your heart rate and nudge your blood pressure down.) Start by placing one hand on your belly and inhaling deeply, breathing in until you see your lower belly rise. Then breathe out slowly. Repeat until 30 seconds is up.
5. Get Active
Start moving – start taking small walks around your neighborhood or go for that bushwalk you’ve always wanted to do. Getting your heart pumping is a proven way to lower your BP, but new research shows that you’d don’t need to be huffing and puffing to achieve those benefits. A 2013 study compared more than 48,000 people in the National Runners’ and National Walkers’ health studies, and found that 30 to 60 minutes of moderate activities led to a 19 percent reduction in risk associated with high blood pressure – roughly the same result among people who ran 15 to 30 minutes. Save those ankles, knees and hip! If you are unsure, get some compression socks and even a knee brace !
6. Do These Things Before Measuring Your BP!
These days anyone can measure her BP with a blood pressure cuff and a smartphone. And if going to the doctor seems to make your heart rate jump, you may get more accurate numbers on your own; in one study, women’s systolic blood pressure was, on average, 13.5 points higher at the doctor’s office. To get the most reliable numbers every time, keep these three rules in mind.
For precise readings, once a month at the same time of the day, measure your blood pressure three times in a row and take the average of those numbers. (Shoot for the time when you’re most relaxed.) Fluctuations in BP throughout the day are normal, and consistency will help ensure accuracy.
Don’t drink coffee before taking a reading. Studies show that caffeine can temporarily boost your numbers by 3 to 15 points.
Wait 30 minutes after exercising to give your BP a chance to stabilize. During vigorous exercise, systolic blood pressure can shoot up as high as 220 mm Hg.
7. Control Your Blood Pressure With Isometric Grip Exercises
In the mid-1970s, the U.S. Air Force had commissioned Dr. Ronald Wiley, an expert in heart and lung physiology, to find a way to keep fighter pilots from losing consciousness when flying the F-16 fighter jet. This jet could accelerate so fast that the G-forces it generated made it difficult for the pilot’s heart to pump blood to the brain, causing vision problems, trouble thinking, and blackouts.
One of Wiley’s strategies was a hand grip that pilots could squeeze to boost their blood pressure enough to maintain circulation to the brain. As he worked with pilots, he was struck by a contradiction ” Those who practiced isometric hand grip exercises for a few weeks recorded a drop in readings from 134 to 121 millimeters of mercury.
Although this initially makes blood pressure rise, because the heart is pumping harder to keep the muscles fed with a good blood supply, in the long-term it has been observed to make it fall.
Over the next two decades, in university research laboratories, Dr. Wiley evaluated a variety of isometric handgrip exercise protocols to determine the optimum exercise therapy to safely and effectively lower blood pressure. Then a number of closely controlled studies were conducted by physicians in private practice and in cardiac rehabilitation centers in the U.S. and Canada. All of these studies validated his findings. The Isometric Exercise Protocols are typically used 12 minutes daily at least three days a week and produce results over a 4-to-6-week period. Long-term tests by physicians with medical practices confirmed that continued use of controlled handgrip exercise sustains blood pressure at the lower levels (individual results may vary).
Introducing the Gripometer
How To Use The Gripometer for Isometric Training:
When using this device, you may think that the sole purpose is to increase your grip strength but actually that is not the case. The first step is identifying your maximum grip strength on both hands. Thereafter, what you’re meant to do is grip this tool at a percentage (30%) lower than your maximum grip strength for a total of 2 minutes on each hand – this is what we call an isometric hold.
Note : it is important to closely monitor the digital readings of the Gripometer to ensure you are gripping at 30% of your maximum grip. E.g. If your maximum grip strength is 40kg ; you should be aiming to maintain your grip at 12kg for a period of 2 minutes (remember to relax and not fret if you can’t hold for 2 minutes on your first try)
Whether you are dealing with hypertension or you’re just looking for a way to switch up your workout routine, isometric exercise training is a great fit for your fitness and health needs. Of course, individuals with hypertension or other health concerns should consult a physician prior to beginning any exercise regimen.
We’re Not Asking You To Say Goodbye To Current Medication Or Treatments For Good!
But what we find interesting is, people can’t get past the fact that you can sit on the couch, watching TV, do these exercises without raising a sweat and produce such a profound effect.
We at Senior Choices Online, believe that in the quest to motivate hypertension sufferers to stick to healthy exercise regimes, more convenient and inexpensive isometric exercises could become an important tool.
Most tools out there today can range anywhere between $300 to well over a $1000+ (plus majority of those devices are NOT digital)
However here at Senior Choices Online, we’ve not only managed to find a device that costs $146.50 (RRP = $244.16) , but we’re also able to offer a further 40% discount due to an Australian grant we’ve received – because of that we’d like to pass on the savings to our community of seniors in Australia.
Additionally, with stock running critically low – people are being urged to snap up the limited devices today (only orders within the next 24 hours are guaranteed to be delivered on time).