Lower Pressure Blog

In today’s world, where everyone is always on the go and struggling for more work hours in a day, sleep seems to be an unnecessary luxury that people only indulge in when they are sick. As a result, we often find ourselves losing out on much needed sleep and dealing with insomnia or other sleeping disorders. Although insomnia is not a very serious condition, it can still be very frustrating and impair every aspect of your daily life.

Sleep is one of the most important functions that our body performs every day. Without proper sleep, you cannot function effectively throughout the day and may become less productive than usual. This eventually leads to insomnia which affects your general health, emotional balance and ability to focus.

To understand insomnia, you must first know what it actually is.

Insomnia is characterized by the inability to fall asleep or remain in a state of prolonged sleep for 6-7 hours at night. It can be further divided into 3 types: transient, acute, and chronic insomnia. Transient insomnia typically occurs when you travel through different time zones and is usually temporary. Acute insomnia lasts only for a few days but can be very debilitating. Chronic insomnia on the other hand, has no definite time limit and is characterized by an abnormal need to sleep which interferes with your daily activities. Some of the most common causes of chronic insomnia are stress, anxiety, depression, alcoholism or drug abuse.

Now that you have an idea about what exactly insomnia is, how can it be treated?

There are countless tips on falling asleep easily available online but if these measures do not work for you, consult your doctor. Perhaps the easiest way to deal with insomnia is by making some lifestyle changes which can help you fall asleep faster and sleep better. Here are the 5 most effective tips on falling asleep easily:

1. Keep a regular sleep and wake-up schedule

Whether you like it or not, your body is tuned to expect certain things every day at the same time. For instance, if you sleep well during weekends and mess up your sleep schedule by sleeping in late during weekdays, you will naturally find it hard to fall asleep on weekdays. Waking up at the same time every day trains your body to get enough sleep at night and tells it when its time to go to bed.

2. Exercise daily

There’s a reason why sleep experts recommend exercising in the morning or early afternoon rather than before going to bed. Exercising releases endorphins which make you feel good and tired at the same time. Do not do any strenuous workouts close to bedtime; instead, opt for some easy stretching or yoga poses before sleeping which will help you relax your mind and body.

3. Eat healthy

What you eat has a major impact on your sleeping patterns. Avoid eating heavy or spicy meals late in the night since these items take longer to digest and may interfere with your sleep. Also, steer clear of caffeinated drinks before sleeping since caffeine keeps you awake by interfering with your natural sleep cycle.

4. Create a relaxing environment

Your bedroom should be a place that you associate with only sleeping. Make sure that your room is well-ventilated, clean and comfortable with a cool temperature of around 18 degrees Celsius. Try using some relaxing scents like lavender in the bedroom to further enhance the relaxing effect.

5. Relax before bedtime

Your lifestyle has an important part to play in how easily you fall asleep at night. Try spending some time relaxing before going to bed which will send signals to your body that it’s time to get some shuteye. Drink a cup of herbal tea, take a warm shower or meditate for about half an hour just before sleeping.

6. If your are a worrier

If you tend to lie awake and worry about things, make a to-do list before you go to bed. This may help you put your concerns aside for the night.

Conclusion:

Insomnia isn’t just a nuisance or a small inconvenience. It’s a real sleep disorder, and it can be treated.

If you think you have insomnia, talk to your doctor. They can help explore possible causes and develop a safe and appropriate treatment plan based on your healthcare needs.

If you’re looking for a natural remedy for high blood pressure and you haven’t had your vitamin D levels checked recently, now is the time.

It’s likely you have a vitamin D deficiency and are in need of vitamin D supplements to help lower your blood pressure, according to the results from two recent studies.

What is Vitamin D Deficiency?

Vitamin D is produced by the skin when it comes in contact with ultraviolet B radiation from the sun. We also obtain Vitamin D through dietary sources, however, it is not widely found naturally in food sources and food fortification has been found to be largely inconsistent or inadequate as reliable sources.

While we rely on sun exposure primarily for our Vitamin D absorption, depending on where you live, the time and day and what you are wearing, you may not be getting as much as you need. In fact, an estimated that 45-70% of our population is deficient in Vitamin D.

If you are vitamin D deficient, you may experience depression, bone pain, fatigue or tiredness, and pain and weakness in the joints and muscles. Vitamin D deficiency is also linked with osteoarthritis, autoimmune disorders, multiple sclerosis, diabetes, and cancer.

It’s also important to note that low levels of vitamin D are common in African Americans. Also  people with obesity, chronic kidney disease, and digestive disorders like Crohn’s disease or celiac disease, as well as those over the age of 65.

Vitamin D and High Blood Pressure

Vitamin D deficiency is a sign of cardiovascular conditions such as high blood pressure. Research also suggests a connection between low vitamin D levels and an increased hypertension risk.

In a study published in the peer-reviewed journal The Lancet: Diabetes and Endocrinology in 2014, researchers found a genetic association between low vitamin D and high blood pressure.

This meta-analysis included 35 studies and 108,173 participants of European ancestry that currently live in North America and Europe.

If you do have low vitamin D levels, will taking a vitamin D supplement help treat your hypertension? Maybe, according to results of the small number of studies conducted so far.

While the latest studies to examine vitamin D as a natural remedy for high blood pressure have been positive, the truth is that results from studies thus far have been mixed.

However, a study from 2017, says that “many experimental and epidemiologic studies showed possible roles of vitamin D in controlling BP in various ways”.

but continues with a warning that “additional research is required to confirm the real effect of vitamin D on blood pressure reduction and define the optimum dose, dosing interval, and type of vitamin D to administer”

High blood pressure is a major public health concern because it is a very common condition and a leading risk factor for other conditions, including heart attack, heart failure, stroke, chronic kidney disease, and cognitive decline.

The NIH Systolic Blood Pressure Intervention Trial (SPRINT), an NHLBI-supported study, was designed to answer three important research questions about how treating to a lower systolic blood pressure target—less than 120 millimeters of mercury (mm Hg)—affects the cardiovascular system, kidneys, and brain.

What is Considered High Blood Pressure?

Blood pressure readings have two numbers. The top one is your systolic number (the pressure in your blood vessels when your heart contracts). The bottom one is your diastolic number (the pressure in your arteries when your heart relaxes between beats). The two numbers together show whether your blood pressure is healthy or unhealthy. A high systolic (130 and over) or diastolic (80 and over) can count as high blood pressure. But healthy numbers may also be different for adults, children, and pregnant women.

The SPRINT-MIND Study

SPRINT is an acronym for “Systolic Blood Pressure Intervention Trial”. The Systolic Blood Pressure Intervention Trial (SPRINT) found evidence of cardiovascular benefit with an intensive lowering of systolic blood pressure (goal < 120 mm Hg) compared with the currently recommended goal (< 140 mm Hg) in older patients with cardiovascular risk but without diabetes or stroke.

In treating hypertension, a lower systolic pressure is better than higher. This is the message of the Systolic Blood Pressure Intervention Trial (SPRINT), a large, federally funded study. It was halted early when patients at high cardiovascular risk who were randomized to a goal systolic pressure of less than 120 mm Hg were found to have better outcomes, including lower rates of heart failure, death from cardiovascular causes, and death from any cause, than patients randomized to a goal of less than 140 mm Hg.

SPRINT Study Results

The preliminary results of the SPRINT MIND trial, presented at AAIC 2018 (Alzheimer’s Association International Conference), provide the strongest evidence to date about reducing the risk of MCI (Myocardial Infarction) and dementia through the treatment of high blood pressure, which is one of the leading causes of cardiovascular disease worldwide.

According to Dr. Maria C. Carrillo, Ph.D., Alzheimer’s Association Chief Science Officer, “We welcome innovative clinical trial designs and therapeutic targets, and new methods of delivering therapies and attacking the disease, as we heard presented at AAIC,” Carrillo said.

“A new therapy has not been approved in a long time. We need bold steps — from basic science all the way through clinical trials — to provide better treatments and prevention strategies for the

“The Alzheimer’s Association also strongly regards the results reported at AAIC from important patient populations, including women, LGB individuals, and centenarians. Understanding the impact of Alzheimer’s and other dementias on individuals living with the disease and caregivers from diverse backgrounds is crucial to better treating and preventing Alzheimer’s, and to appropriately supporting and caring for people living with it now,” Carrillo added.

The SPRINT information supports the views of the ACC (American Cardiology College) taskforce and is a blow to critics who recommended less than two years ago that the numbers should be relaxed and that higher blood pressure readings are OK to creep upward as people aged.

What is Dementia?

Dementia is not a specific disease. It’s an overall term that describes a group of symptoms associated with a decline in memory or other thinking skills severe enough to reduce a person’s ability to perform everyday activities.

Alzheimer’s disease accounts for 60 to 80 percent of cases. Vascular dementia, which occurs after a stroke, is the second most common dementia type. But there are many other conditions that can cause symptoms of dementia, including some that are reversible, such as thyroid problems and vitamin deficiencies.

Uncontrolled high blood pressure can cause problems by damaging and narrowing the blood vessels in your brain. Over time, this raises the risk of a blood vessel becoming blocked or bursting.

If a blood cannot carry energy and oxygen to a part of the brain due to a blocked or burst blood vessel, some cells in the brain may be damaged, or even die.

This damage can sometimes affect a person’s memory, thinking, or language skills. This is called vascular dementia.

What Are the Effects of Vascular Dementia

The effects of vascular dementia depend on which parts of the brain are affected. Most commonly, people will have difficulty with concentrating or remembering things. Others will have difficulty with speaking or communication.

People with vascular dementia can also have difficulties moving around. Some people may be physically disabled or have problems with coordination.

How Can You Lower Your Risks?

Having high blood pressure is a risk factor for vascular dementia. If you can lower your blood pressure through lifestyle changes and medicines, you can reduce your risk.

Vascular dementia is most commonly caused by the effects of a stroke. You can lower your risk of a stroke by keeping your blood pressure and cholesterol levels down.

If you smoke, if you have an unhealthy diet, or if you are overweight or not very active, you should think about changing to a more healthy lifestyle. This will help lower your blood pressure and lower your risk of developing dementia.

Breathe Your Way to Lower Systolic Blood Pressure

In a study of more than 21,000 adults in Japan (some with normal and some with high blood pressure), patients who took six deep breaths in 30 seconds while waiting to see a doctor saw a more than a three-point drop in their systolic blood pressure compared with patients who rested for 30 seconds without deep breathing.

Getting in the habit of a daily deep-breathing session can extend these effects. Other clinical studies have found that patients who routinely practice slow breathing, some using an FDA-­approved device called Resperate to guide them, had consistently lower blood pressure.

The Mediterranean Diet is a wonderful way to be heart healthy.  The Mediterranean diet incorporates the basics of healthy eating — plus a splash of flavorful olive oil and perhaps a glass of red wine — among other components characterizing the traditional cooking style of countries bordering the Mediterranean Sea. Enjoy this Spanakopita recipe with a fresh salad and wine.

Ingredients:

• 2 lb. fresh spinach, washed, dried, trimmed, and coarsely chopped
• 3 Tbs. extra-virgin olive oil
• 1 bunch scallions (about 3 oz. or 10 small), white and light-green parts only, trimmed and finely chopped
• 2 cups crumbled feta cheese (10 oz.)
• 1/2 cup finely grated Greek kefalotyri cheese or Parmigiano-Reggiano
• 2 large eggs, lightly beaten
• 1/4 cup finely chopped fresh dill
• 1/3 cup finely chopped fresh flat-leaf parsley
• 1/4 tsp. freshly grated nutmeg
• Kosher or fine sea salt

For the assembly:

• 1/3 cup extra-virgin olive oil for brushing; more as needed
• Eighteen 9×14-inch sheets frozen phyllo dough (I use Athens brand), thawed and at room temperature
• 2 tsp. whole milk

Instructions:

1. Position a rack in the center of the oven and heat the oven to 375°F.

2. Make the filling:Heat a 10-inch straight-sided saute pan over medium-high heat. Add a few large handfuls of the spinach and cook, tossing gently with tongs. As the spinach starts to wilt, add the rest a few handfuls at a time. Cook until all the spinach is wilted and bright green, about 4 minutes. With a slotted spoon, transfer the spinach to a colander set in a sink. Let cool slightly and squeeze with your hands to extract as much of the remaining liquid as you can.

3. Wipe the pan dry with a paper towel. Heat the oil in the pan over medium heat. Add the scallions and cook until soft and fragrant, about 4 minutes. Stir in the spinach, turn off the heat, and let cool for 5 minutes. Then stir in the cheeses, eggs, dill, parsley, nutmeg, and 1/2 tsp. salt and mix thoroughly.

4. Assemble the pie: With a pastry brush, lightly coat the bottom and sides of a 9x13x2-inch baking pan with some of the oil. Working quickly, lightly oil one side of a phyllo sheet and lay it in the pan oiled side up and off center so that it partially covers the bottom and reaches halfway up one long side of the pan (the edge on the bottom of the pan will be about 1 inch from the side).

5. Lightly oil the top of another phyllo sheet and lay it oiled side up and off center so it reaches halfway up the other long side of the pan. (If your pan has sloped sides, the sheets may be slightly longer than the bottom of the pan; if so, let the excess go up one short side of the pan and then alternate with subsequent sheets.) Repeat this pattern with 4 more phyllo sheets.

6. Next, lightly oil the tops of 3 phyllo sheets and layer them oiled side up and centered in the pan. Spread the filling evenly over the last layer.

7. Repeat the oiling and layering of the remaining 9 phyllo sheets over the filling in the same way you layered the previous 9. With the oiled bristles of the pastry brush, push the edges of the phyllo down around the sides of the pan to enclose the filling completely.

8. With a sharp knife, score the top phyllo layer into 24 rectangles, being careful not to cut all the way through to the filling. Using the same pastry brush, brush the milk along all the score marks (this will keep the phyllo from flaking up along the edges of the squares). Bake the spanakopita until the top crust is golden brown, 35 to 45 minutes. Let cool until just warm. Cut out the rectangles carefully along the score marks and serve.

Make Ahead Tips

You can make the pie up to 4 hours ahead. Keep warm, if desired, or serve at room temperature.

We collected dozens of great heart healthy recipes for you – Here they are…

Once upon a time sleep was something I could only dream of, but not anymore. In a hectic and busy lifestyle, working until midnight every night I have found a few tricks that helps me fall asleep quickly. One of the things I did find is that I am very sensitive to light when I fall asleep.

The naturopathic doctor I was seeing told me the first thing I need to do is make my room dark. Not semi-dark but pitch black. So at bedtime, I hang a heavy black curtain over my window turning the room into a cave. It works amazing. He told me any amount of light even if I have my eyes closed will cause sleep disturbance.I want to share with you other tricks I have tried that have really helped me fall asleep, and in most cases fall asleep quickly. Here are some more sleep hacks!

Sleep Hacks

The 4-7-8 Method

The 4-7-8 method is very simple to use and may fall in line with other breathing exercises. Now for some people breathing in rhythm is difficult to do, so they may need assistance in doing so. But for me, I make myself comfortable in bed by lying on my back. The room is darkened, I close my eyes and begin by breathing in slowly for 4 seconds. I then hold my breath for a count of 7. Then I proceed to slowly blow out the air for a count of 8. I repeat this process for 5 repetitions and usually fall asleep within 5-7 minutes. Now for some people counting and concentrating in their mind can be a monkey for them, which may cause them thinking. But try it and see what it does for you.

Pranayama Breathing

Another breathing exercise I have found helpful is pranayama breathing. It is believed that By controlling the act of breathing you can efficiently control all the various motions in the body and the different nerve-currents that are running through the body. You can easily and quickly control and develop body, mind, and soul through breath-control or the control of Prana.

There are different types of pranayama breathing but I will share this one with you. Start by laying down comfortably in bed. Lights out, darkened room, breath in one and slowly exhale through a cleansing breathe. Now take your thumb of your right hand and close your right nostril. Gently begin breathing in and out through your left nostril for 26 cycles. A cycle is considered to be 1 in breathe and 1 out breathe. You may repeat until drowsy. This exercise has really been effective for me in falling asleep. Most breathing exercises are very beneficial for me but I also practice vipassana meditation in the morning.

Meditation

Well being as I mentioned let’s take a look at it. Sometimes when it has been an unusually hectic day, clients have bombarded me with questions, and deadlines are closing in on me the best thing I can do to clear my head is sit and do nothing. Well, that’s what it may look like but it is not.I sit and monitor the breath in a small triangle below my nostrils and my upper lip. Concentrating on nothing but breathe thoughts come and thoughts go. If you try to stop them they get louder. As D.T Suzuki once said to a student, “Thoughts will come and thoughts will go. The most important thing is not to invite them to sit for tea.” I do this for about 30 minutes and my mind and body relax.

The Use Of White Noise

I cannot sleep in a completely quiet room. It seems that in complete silence my ears start straining to hear the minutest of sounds. For example, the ant crawling across the wooden floor. So to give my brain something to listen to I give it the low hum of a fan. I have used this trick since I was a child. Monsters trying to come of your bedroom closet to eat you, run at the sound of a whirling fan blade. Even when I stay in a hotel when I travel, or go on vacation I always request a fan for the bedroom. Yes even if it is below freezing outside.

Lavender Oil

It is amazing to me how our olfactory senses can help us relax. For example, how many of you can remember the smell of your grandmother”s house? Sometimes when I am in a mall with friends walking around I will catch this smell that will remind me of the times in her home. You are flooded with fond memories and somehow everything just relaxes. For me it is the same with lavender. Just a few tiny drops on a satchel that I can put under my pillow is so soothing and relaxing. In between this and the other guardians I have set up in the bedroom, I definitely will sleep well.

So there you have it. But there are so many different ways to fall asleep naturally that we do not always have to resort to medications.

This is a dish that I love making. The tastes are just incredible! Now to be honest this is the traditional recipe, but I have a secret that kicks this recipe up to a higher level. I roast the bell peppers, tomatoes, garlic, onions and I add 1 medium eggplant diced into cubes. Add olive oil to ensure the eggplant does not dry out. I roast until the are golden brown. But however you want to try this recipe it is just amazing to eat. You can also serve with warm pita.

Ingredients:

• 1.55 lb cooked chickpeas 4.5 cups
• 21 oz tomatoes 4 small-medium
• 14 oz cucumber 4 small; English or Persian work best
• 2 oz red pepper 2 small long ones
• 2 lemons zest and juice (1/3 cup)
• 5 sprigs green onions 1.5 cup chopped
• 1/3 cup olive oil extra virgin
• 0.7 oz parsley
• 0.3 oz mint leaves
• 0.3 oz garlic 3 cloves
• 2 teaspoon salt
• 1.5 teaspoon sumac

Instructions

This middle eastern chickpea salad requires pre-cooked chickpeas. If you’re using tinned chickpeas, then give them a drain and rinse (you can save the canned liquid to make aquafaba or freeze until later). Otherwise, you’ll first need to soak dried chickpeas overnight and cook them in advance.

Step 1: Chop the ingredients

1. Finely dice the tomatoes (if they’re super juicy, you can remove the seeds, but I usually don’t), red pepper, cucumber, and green onion.

2. Remove the stems from the parsley and mint and optionally finely chop or leave them as whole leaves. The choice is up to you.

3. Mince the garlic and juice the lemon into a small bowl. Add the olive oil and give the simple dressing a whisk to mix.

Step 2: Assemble the balela salad

1. Combine all the chopped ingredients and the chickpeas into a large serving bowl.

2. Then top with the sumac and olive oil dressing and gently toss to combine.

3. You can enjoy the chickpea cucumber salad immediately or leave it to “marinate” for 15-20 minutes with the dressing to allow the flavors to develop.

We collected dozens of great heart healthy recipes for you – Here they are…

Sweet Basil

Basil is a delicious herb that goes well in a variety of foods. It also might help lower your blood pressure. In rodents, basil extract has been shown to lower blood pressure, although only briefly. The chemical eugenol, which is found in basil, may block certain substances that tighten blood vessels. This may lead to a drop in blood pressure. More studies are needed.

Reportedly, the Greek word “basileus” means “kingly” or “royal.” Makes sense, considering this herb has been found in tombs of Egyptian kings.

Adding fresh basil 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.

Basil is also used for stomach spasms, loss of appetite, intestinal gas, kidney conditions, fluid retention, head colds, warts, and worm infections. It is also used to treat snake and insect bites.
In theory, taking basil extracts might make blood pressure become too low in people with low blood pressure.

Holy Basil

Holy basil and basil are herbs that are members of the mint family. They are different variations of the same plant type, though they do have many differences. There are more than 40 basil variations, including lemon, cinnamon and Thai basil.

The plant is related to the familiar sweet basil that’s used in cooking. Its leaves are pale green and have a somewhat hairy appearance.

It has long been used as a traditional medicine in China and India. Some cultures regard the plant as sacred.

Interactions Warnings

Research on animals suggests that holy basil might change the effect of many medications, including these drugs:

• Diazepam (Valium)
• Pentobarbital (Nembutal)
• Scopolamine (sold as generic only)

Tell your doctor about any supplements you’re taking, even if they’re natural. That way, your doctor can check on any potential side effects or interactions with any medications.

Blood pressure is the force of blood pushing against the walls of the arteries that carry blood from your heart to other parts of your body.

Blood pressure normally rises and falls throughout the day, but it can damage your heart and cause health problems if it stays high for a long time. High blood pressure is also called hypertension.

High Blood Pressure in the United States

Having high blood pressure puts you at risk for heart disease and stroke, which are leading causes of death in the United States.

About 75 million American adults (32%) suffer from high blood pressure, that’s 1 in every 3rd adults.

Approximately 59 million American adults are pre-hypertensive, their blood pressure numbers are higher than normal—but not yet in the high blood pressure range.

Only about half (54%) of people with high blood pressure have their condition under control.

High blood pressure was a primary or contributing cause of death for more than 410,000 Americans in 2014—that’s more than 1,100 deaths each day.

High blood pressure costs the nation $48.6 billion each year. This total includes the cost of health care services, medications to treat high blood pressure, and missed days of work.

Yet Despite The Evidence…

But despite these statistics, many people are still not willing to get their high blood pressure under control. According to former Surgeon General C. Everett Koop once put it with his customary forthrightness, “Drugs don’t work in people who don’t take them.”

The number one reason for non-compliance with taking blood pressure medication are the side effects that people experience. But not everyone experiences side effects from medications.

I myself have to take a very low dose of medication. One for my blood pressure and one for my hearts electrical system. The side effects I have experienced so far. Not one. Something I am very grateful for.

Maybe you are one of those people who has had a bad experience with medication and you just will not subject your body to them anymore. Or maybe you are one of these people who want to find a more natural approach to controlling high blood pressure.

Great! Then today’s article will help you understand supplements better and provide you with 7 supplements to lower blood pressure.

Supplements to lower blood pressure – 7 Myths & Facts

Myth:

You can receive all the nutrients you need from supplements.

Fact:

Supplements alone do not provide all the nutrients that foods can provide. However, supplements can be a good alternative for people who have a hard time eating all the necessary foods to meet the required nutrition guidelines.

Myth:

Supplements were designed to be food substitutes

Fact:

Supplements were designed to provide people with the extra nutrients they need and that they are not getting from whole foods. The drawback of supplements is that they deliver the prescribed vitamin(s) and nothing more.

Meaning, the vitamins found in fruit, vegetables and other foods come with thousands of other phyto-chemicals. These plant nutrients that are not essential for life, but may protect against cancer, cardiovascular disease, Alzheimer’s disease, high blood pressure, and other chronic ailments.  

Studies have shown that the combination of all these nutrients, as found in foods, are more effective than taking one supplement or nutrient in a pill form.

Myth:

Supplements are for everyone

Fact:

If you are healthy and eat a well-balanced diet, you generally do not need supplements. Supplements are recommended for certain health problems that can not be addressed just through healthy eating.

Supplements should be prescribed by a health care provider to assure that you are taking the right vitamins. Assuring that you avoid the risk of interactions with other medications or health conditions.

Myth:

One can lose weight, reduce stress, and increase energy by taking supplements.

Fact:

Supplements are designed to fill in nutrition gaps and add to your diet. They are not to be used as a replacement for a healthy diet or lifestyle.  No matter how many supplements you take, you still need to eat and live healthy to see improvements where necessary.  

So do not expect, as many health professionals will also advise, that supplements will do more than what they were designed for.

Myth:

Supplements prevent chronic disease.

Fact:

Studies of supplements on preventing chronic disease have not demonstrated an ability to possibly lower the risk of chronic disease.

However, supplements are used to help reduce the symptoms of chronic diseases, especially cancer, and have proven beneficial in numerous cases.  Note that there are studies indicating taking to many supplements can lead to an increase in health risks in the future.

Myth:

Supplements are risk-free and FDA Approved in the United States

Fact:

Unlike drugs, which must be approved by the FDA before they can be marketed, supplements do not require pre-market review or approval by the FDA.  

However, the FDA does require that supplement manufacturers have evidence that their products are safe and their labels truthful and not misleading. Yet they are not required to provide the FDA with such evidence before entering the market.

According to the National Institute of Health, the FDA does periodically inspect facilities that manufacture dietary supplements.

There have been various studies demonstrating that certain supplements can be harmful and they should, therefore; be taken with caution and under the supervision of a health care provider.

Furthermore, when taking supplements it is important to take the recommended dose otherwise you run a risk of health complications.

Myth

Supplements to lower blood pressure are safe to take with any medication

Fact:

Many supplements to lower blood pressure have proven problematic with certain medications and it is important to read labels before mixing them.

Discuss an effective supplement regimen with your doctor and be sure to inform him of all medications you are taking and the health conditions you have. For example, large doses of calcium supplements can interfere with some high blood pressure medications such as Thiazide diuretics and Calcium channel blockers.

6 Supplements to Lower Blood Pressure

Vitamin D

If you’re looking for a natural remedy for high blood pressure and you haven’t had your Vitamin D levels checked recently, now is the time. It’s likely you have a vitamin D deficiency and are in need of vitamin D supplements to help lower your blood pressure, according to the results from two recent studies.

Vitamin D is produced by the skin when it comes in contact with ultraviolet B radiation from the sun. We also obtain Vitamin D through dietary sources. However, it is not widely found naturally in food sources and food fortification has been found to be largely inconsistent or inadequate as reliable sources.

While we rely on sun exposure primarily for our Vitamin D absorption, depending on where you live, the time and day and what you are wearing, you may not be getting as much as you need. In fact, an estimated that 45-70% of our population is deficient in Vitamin D.

Those with high vitamin D levels had lower blood pressure and therefore a reduced risk of hypertension. For every 10 percent increase in vitamin D levels, there was an 8 percent decrease in the risk of developing hypertension. The results are part of the data from a study known as D-CarDia, a large-scale study involving numerous centers in Europe and North America. The D-CarDia study ultimately aims to establish the causal role of low vitamin D on cardiovascular disease using genetic markers.

CoEnzyme Q10

CoEnzyme Q10 is primarily found in the mitochondria, which is responsible for converting energy into forms that the body’s cells can utilize.

CoQ10’s main function is to help synthesize adenosine triphosphate, or ATP, a nucleotide necessary for many biological activities including the production of protein and muscle contraction. CoQ10 also acts as an antioxidant, helping the body neutralize free radicals. Free radicals are compounds that may be responsible for hastening the aging process and contributing to the onset of major health conditions such as cancer and cardiovascular disease.

According to the clinical trials the researchers analyzed, coenzyme Q10 has the potential to lower systolic blood pressure by up to 17 mm Hg and the diastolic blood pressure up to 10 mm Hg.

Coenzyme Q10 is often used as a supplement to help lower blood pressure, but according to the University of Maryland Medical Center, it may take up to 4 to 12 weeks before any positive effects may be seen.

Magnesium

Magnesium helps regulate hundreds of body systems, including blood pressure, blood sugar, and muscle and nerve function.

We need magnesium to help blood vessels relax, and for energy production, bone development, and transporting calcium and potassium. Just like potassium, too much magnesium can be lost in urine due to diuretic use, leading to low magnesium levels.

Magnesium: It’s hard to get sufficient levels of this critical mineral in your diet, which is why you must supplement. Magnesium helps regulate heart health, so it’s best to take 400 mg of magnesium every day.

**Note: Take magnesium after meals. If you have kidney problems, don’t take supplemental magnesium without your doctor’s approval.

Potassium

Potassium: is a key mineral that the body relies on heavily to function properly. It helps to lower blood pressure by balancing out the negative effects of salt. Your kidneys help to control your blood pressure by controlling the amount of fluid stored in your body. The more fluid, the higher your blood pressure.

Foods that are rich in potassium are important in managing high blood pressure (HBP or hypertension) because potassium lessens the effects of sodium. The more potassium you eat, the more sodium you lose through urine. Potassium also helps to ease tension in your blood vessel walls, which helps further lower blood pressure.

Increasing potassium through diet is recommended in adults with blood pressure above 120/80 who are otherwise healthy. Potassium can be harmful in patients with kidney disease, any condition that affects how the body handles potassium or those who take certain medications. The decision of whether to take excess potassium should be discussed with your doctor.

French Maritime Bark Extract

A University of Arizona study documented 50% reduced the need for blood pressure medication in diabetic participants taking 125 mg of French Maritime Bark Extract per day. Interestingly, there was a 23.7 mg/dL drop in blood sugar and 0.8% reduction in hemoglobin A1c (a measure of long-term blood sugar control). Another study demonstrated a reduced need for calcium blocker medication in participants given 100 mg per day.

Omega-3 Fatty Acids

Omega-3 Fatty Acids EPA and DHA–found in fatty fish and fish oil supplements–reduce blood pressure as effectively as lifestyle changes such as exercising more, cutting back on salt, or limiting alcohol, according to a recent meta-analysis published in American Journal of Hypertension.

The analysis found that hypertensive study participants who received the Omega 3’s DHA and EPA had an average decrease in systolic pressure (the top number in the reading) of 4.51 mm Hg. While diastolic pressure fell an average of 3.05 mm Hg, compared to the placebo group.

Dr. Rowena talking about supplements

Below is a video of our medical director Dr. Rowena regarding supplements

Read more about supplements to lower high blood pressure:

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Do you have difficulty getting a good night’s sleep? If so, you are certainly not alone. Many people struggle to get enough restful sleep on a regular basis, leading to a host of mental and physical health problems. Fortunately, glycine may be the answer.

This blog post explores the natural benefits of glycine and how it can help improve your sleep quality. We’ll also look at some natural sources of glycine as well as advice and tips on how to get the best results from using this supplement. By the end of this article, you’ll be equipped with all the knowledge you need to make informed decisions about this powerful sleep aid. So, let’s dive into all that glycine has to offer!

Glycine: overview and benefits

Glycine is an amino acid found naturally in the human body that can be taken as a dietary supplement to help improve sleep quality. It has been used for centuries to treat insomnia, stress, and anxiety and has many natural benefits. Studies have shown that glycine helps regulate the natural release of melatonin, a hormone responsible for sleep regulation.

This means it can help you fall asleep faster and stay asleep longer by reducing the amount of time it takes to drift off at night. Additionally, glycine can also help reduce cortisol levels which may make it easier to relax before bedtime.

Using glycine as a sleep aid is becoming increasingly popular due to its natural benefits and lack of side effects when taken in the recommended dosage. It is important to note that each person will respond differently to this supplement so it may take time to find your ideal dose.

If you are considering taking glycine as a sleep aid, it is best practice to consult with your doctor first to ensure safety and get personalized advice on dosages and potential interactions with any other medications you may be taking.

Using glycine before bedtime

Glycine has been found to be a helpful supplement for those looking to improve their quality of sleep. Glycine works best when taken 30 minutes before bedtime in doses ranging from 2-3 grams.

While glycine has been proven to be effective in improving sleep for many people, there are some considerations that should be made when taking it as a sleep aid. To maximize its effectiveness, you should avoid eating for an hour after taking the supplement and plan on using it consistently over several nights before seeing full benefits. Because dehydration can lead to increased anxiety which could interfere with restful sleep, it is important to stay hydrated while using glycine as a sleep aid.

Foods that contain natural sources of glycine

Glycine is an important building block of proteins, and can be found naturally in various foods such as meats, fish, eggs, dairy products, fruits and vegetables. It is also synthesized by the body itself. While consuming glycine-rich foods is not necessary for everyone, for those who have difficulty sleeping or are looking to improve their sleep quality, incorporating natural sources of glycine into their diet can be beneficial.

Here are some of the best sources of natural glycine:

1. Fish – Fish like salmon and tuna contain high levels of glycine. They are also rich in omega-3 fatty acids which can help improve sleep quality by reducing inflammation in the brain.

2. Bone broth – A great source of naturally occurring glycine, bone broth is made from simmering beef bones over a low heat for several hours. The gelatin that results from this cooking process helps to calm the nervous system and promote restful sleep.

3. Leafy greens – Greens such as spinach and kale contain significant amounts of glycine and other essential nutrients that help promote restful sleep. They are also a great source of antioxidants which help reduce inflammation in the body that can interfere with sleep quality.

4. Soybeans – Soybeans are a complete protein containing all nine essential amino acids including glycine which helps produce serotonin – a chemical responsible for regulating moods – and melatonin – the hormone responsible for helping us fall asleep faster at night and stay asleep longer during the night.

Consuming these foods will give your body a boost of natural glycine before bedtime which may help improve overall sleep quality if taken regularly over time. Additionally, it’s important to ensure you’re eating healthy meals throughout the day to ensure you’re getting all your nutrients in order to support better restful sleep at night.

In conclusion:

In closing, it is clear that glycine can be a beneficial supplement to help improve the quality of sleep. It has natural benefits like controlling melatonin release and cortisol levels, as well as helping people fall asleep faster and stay asleep longer.