Lower Pressure Blog

This weeks readers questions comes from Mr. Neelakantan. After reading the article, “Is Olive Oil Heart Healthy?” he forwarded this question. “Is Coconut Oil Heart Healthy?”

What’s in the oil?

All oils are a mixture of saturated, monounsaturated, and polyunsaturated fatty acids, though each oil is usually called by the name of the fatty acid that is most abundant. The artery-clogging – and therefore most damaging – fatty acid is saturated fat. The fat in coconut oil is 92% saturated fat.

What gets tricky is that there are different kinds of saturated fats. Some are long-chain (they have 12 or more carbon atoms), and some are medium-chain (fewer than 12 carbon atoms). These various saturated fats do not have the same impact on LDL (bad) cholesterol levels in the blood.

One long-chain saturated fat, stearic acid, has little impact on LDL cholesterol. Stearic acid is the most common saturated fat in chocolate, which is why chocolate or cocoa butter raises LDL only about one-quarter as much as butter, even though both are about 60% saturated fat.

But other long-chain saturated fatty acids, like the ones that make up most of the saturated fat in coconut, palm kernel, and palm oils (known as tropical oils), do in fact raise LDL cholesterol considerably. These saturated fats are called palmitic, myristic, and lauric acids. They also make up most of the saturated fatty acids in meat, poultry, and dairy fats like milk, butter, and cheese.

What’s in coconut oil?

Coconut oil is one of the rare plant sources of saturated fat. The oil is extracted from the meat of mature coconuts that grow on the coconut palm. Coconut oil is not to be confused with coconut water, which is the fluid inside coconuts.

Coconut oil has been shown to increase LDL, or “bad cholesterol,” which is the top risk factor for high blood pressure and heart disease. It contains more than 90% saturated fat, for comparison, butter is closer to 60% saturated fat.

One recent study found that coconut oil significantly worsened bad cholesterol (LDL). LDL cholesterol levels correlate with risk of heart attack and other cardiovascular events. For people with LDL under 60 or 70, coconut oil may not be a problem.

On the other hand, a randomized study, published 2018, showed that although, coconut oil increases LDL, it does so, less than butter, and similar to olive oil. The researchers say that more research is required to understand the effects of coconut oil on our blood pressure and heart health.

Studies are confusing sometimes

What gets confusing is we are told one thing from one study and then something completely opposite from another study. Here is my suggestion. If a study, comes out such as “Eggs Are Not Heart Healthy” and 2 months later a study comes out saying, “They Were Wrong: Eggs Are Heart Healthy.”

Find out who is sponsoring the new study. I have found numerous studies touting the benefits of eggs, beef, chicken and so on… And do you know who sponsor those studies? The egg, beef and chicken industry who have a vested interest in making money on your purchase.

For example: The FDA and USDA will not let the egg industry say that eggs are healthy. In spite of what you may think and believe, the USDA says that eggs aren’t healthy or safe. If you are one of those that has an egg or two for breakfast, you may want to reconsider your choice.

According to Freedom of Information Act documents U.S. Department of Agriculture warned the egg industry that saying eggs are nutritious or safe may violate rules against false and misleading advertising.

In light of this information I decided to do my own research before I decide to add something to my diet that is “touted” as healthy. Remember the bottom line, even in the health industry, is profit. Not your health. So please, in the age of the internet, do your homework…

Coping With Insomnia

Insomnia will often improve by making changes to your bedtime habits. If these don’t help, your physician may be able to recommend other treatments.

If you’ve had insomnia for more than four weeks, your physician may recommend cognitive and behavioral treatments or suggest a short course of prescription sleeping tablets as a temporary measure.

If it’s possible to identify an underlying cause of your sleeping difficulties, treating this may be enough to return your sleep to normal.

The various treatments for insomnia are outlined below. You can also read a summary of the pros and cons of the treatments for insomnia, allowing you to compare your treatment options.

Your health care provider will be able to advise you about what you can do at home to help you sleep.

Sleep Hygiene Includes:

• Establishing fixed times for going to bed and waking up
• Creating a relaxing bedtime routine
• Only going to bed when you feel tired
• Maintaining a comfortable sleeping environment that’s not too hot, cold, noisy or bright
• Not napping during the day
• Avoiding caffeine, nicotine and alcohol late at night
• Avoiding eating a heavy meal late at night

Cognitive and Behavioral Treatments:

If changing your sleeping habits doesn’t help, your physician may be able to refer you for a type of cognitive behavioral therapy (CBT) that are specifically designed for people with insomnia (CBT-I).

The aim of CBT-I is to change unhelpful thoughts and behaviors that may be contributing to your insomnia. It’s an effective treatment for many people and can have long-lasting results.

CBT-It may include:

Stimulus Control Therapy

This aims to help you associate the bedroom with sleep and establish a consistent sleep/wake pattern

Sleep Restriction Therapy

Limiting the amount of time spent in bed to the actual amount of time spent asleep, creating mild sleep deprivation; sleep time is then increased as your sleeping improves

Relaxation Training

Aims to reduce tension or minimize intrusive thoughts that may be interfering with sleep

Paradoxical Intention

You try to stay awake and avoid any intention of falling asleep; it’s used if you have trouble getting to sleep, but not maintaining sleep

Biofeedback

Sensors connected to a machine are placed on your body to measure your body’s functions, such as muscle tension and heart rate; the machine produces pictures or sounds to help you recognize when you’re not relaxed

CBT-I is sometimes carried out by a specially trained physician. Alternatively, you may be referred to a clinical psychologist. The therapy may be carried out in a small group with other people who have similar sleep problems, or one-to-one with a therapist. Self-help books and online courses may also be used.

Sleeping Pills

Sleeping pills (hypnotics) are medications that encourage sleep. In the past, they were frequently used to help with insomnia, but they’re used much less often nowadays.

They should only be considered:

• If your insomnia is severe
• As a temporary measure to help ease short-term insomnia if the good sleep habits and cognitive and behavioral treatments mentioned above don’t help.
• Doctors are usually reluctant to recommend sleeping pills in the long-term because they just mask the symptoms without treating the underlying cause. They can also cause potentially dangerous side effects, such as drowsiness the following morning, and some people become dependent on them.
• If they are recommended, you should have the smallest effective dose possible for the shortest time (usually no more than two to four weeks).

Over-the-counter sleeping pills:

A number of sleeping tablets are available to buy over the counter (OTC) from pharmacies. These are usually a type of antihistamine medicine that causes you to feel drowsy.

Taking OTC sleeping tablets regularly isn’t usually recommended if you have insomnia, because it’s clear how effective they are, they don’t tackle the underlying cause of your sleeping difficulties and they can cause side effects

In Particular, they can cause you to feel drowsy the next morning, which can make activities such as driving and operating machinery dangerous. Speak to your physician for advice if you find yourself needing to take OTC sleeping tablets regularly.

Benzodiazepines:

Benzodiazepines are prescription medicines that can reduce anxiety and promote calmness, relaxation, and sleep. Your physician may prescribe them for a short time if you have severe insomnia or it’s causing extreme distress.

Examples of benzodiazepines include temazepam, loprazolam, lormetazepam, diazepam and nitrazepam.

Long-term treatment with benzodiazepines isn’t usually recommended because they can become less effective over time and some people become dependent upon them.

They can also cause a number of side effects, including:

• Drowsiness and dizziness, which can persist into the next day
• Finding it difficult to concentrate or make decisions
• Depression
• Feeling emotionally numb
• Irritability

You should avoid driving if you feel drowsy, dizzy, or unable to concentrate or make decisions, as you may not be able to do so safely.

Z-drugs:

These a newer type of medicine that work in a similar way to benzodiazepines and are similarly effective. They include zaleplon, zolpidem, and zopiclone.
As with benzodiazepines, long-term treatment with Z–drugs aren’t normally recommended because they can become less effective over time and some people become dependent on them. They’re usually only prescribed for a maximum of two to four weeks.

Side effects of Z-drugs can include:

• Drowsiness and dizziness, which can persist into the next day
• Feeling and being sick
• Diarrhea
• Increased snoring snoring and breathing problems during sleep
• Dry mouth
• Confusion

This Medication can also sometimes cause psychiatric reactions, such as delusions, nightmares, and hallucinations. Contact your physician if you experience any of these effects.

Read the FDA recommendation for zaleplon, zolpidem and zopiclone for the short-term management of insomnia for more information.

Melatonin (Circadin)

For adults aged 55 or over, a medication called Circadin is sometimes used to help relieve insomnia for a few weeks. It contains a naturally occurring hormone called melatonin, which helps to regulate the sleep cycle. Circadin is usually only recommended for three weeks at first, but it can be continued for a total of 13 weeks if it helps.

Common side effects of Melatonin include:

• Headaches
• Cold-like symptoms
• Back pain
• Joint pain

Treatments that aren’t recommended:

The following treatments aren’t normally recommended for insomnia, because it’s not clear how effective they are and they can sometimes cause side effects:

• Antidepressants (unless you also have depression)
• Chloral hydrate
• Clomethiazole
• Barbiturates

If you have tried natural remedies and they have not worked for you may be one of the above modalities will. Having insomnia can be trying on you. As always it is recommended that you speak with your physician if you are having difficulties. Remember sleeping pills have addictive properties, they are recommended for short-term use only.

ZzzQuil is one of the newer over the counter drugs being sold to help people fall asleep, this would mean you do not need a prescription from your doctor. ZzzQuil is manufactured by the makers of NyQuil Vick’s Incorporated. Although it states that it is safer than talking Tylenol P.M there are some things you need to know before taking this over the counter medication.

ZzzQuil Is Not Meant for Treating Insomnia

Sold as a liquid or a liquid-filled capsule, ZzzQuil is a sleep aid that is used to treat insomnia characterized by difficulty falling or staying asleep. It is meant to relieve occasional sleeplessness, and shouldn’t be used for insomnia lasting more than 2 weeks.

ZzzQuil Is an Antihistamine

The main ingredient of ZzzQuil is diphenhydramine antihistamine. Antihistamines are a class of medications that block the action of histamine, a substance that is released by cells in your body in response to an allergic reaction. The release of histamine is responsible for many allergy symptoms, such as sneezing, runny nose, and itching. Some antihistamines are also used for their side effects, including sedation and prevention of nausea and vomiting.

The American Academy of Sleep Medicine Discourages the Use of Zzzquil

Studies suggest that people fall asleep on average about 8 minutes faster compared to placebo. The total amount of sleep improves by an average of about 12 minutes. The American Academy of Sleep Medicine discourages the use of the medication as a sleep aid because it is viewed that the benefits are approximately equal to the potential for harm.

ZzzQuil Side Effects

Here are some of the most common side effects:

• Clumsiness
• Confusion (Delirium)
• Drowsiness
• Dizziness
• Increased pressure within the eye
• Headache
• Stomach upset
• Dry mouth or nose
• Hyperactivity
• Constipation
• Thick lung secretions
• Difficulty urinating
• Low blood pressure
• Blurry or double vision
• Rapid or irregular heart rate
• Light sensitivity
• Sweating
• Erectile dysfunction

I can understand why the American Academy of Sleep did not recommend the use of this medication. If you are still considering using ZzzQuil, people with the following condition’s have additional precautions.

• Glaucoma
• Hyperthyroidism
• Heart disease
• High blood pressure
• Asthma
• Chronic Obstructive Pulmonary Disease (COPD)
• Pneumonia
• Peptic ulcer disease
• Prostate enlargement
• Obstruction of the bowel or bladder

When considering taking any over the counter medication it is best to do your own research. Also, you should consult your family physician. We understand that having difficulty falling asleep can be very frustrating. But is falling asleep 8 minutes faster and sleeping 12 minutes longer worth the risk?

Once Upon A Time…

So what can you do for 6 minutes before bedtime that will help you fall asleep? Drinking a soothing cup of tea helped 54% of the people who tried it. Maybe walking in the evening? Maybe but that helped only 42% of the people who did so fall asleep.

No, it is not drinking a warm glass of milk, or even taking melatonin, or counting sheep. 68% of the people who did this one thing reported falling asleep quicker than those who didn’t. Give up? It is reading a book.

Every night and I mean every-night before my wife falls asleep she has to read, she has been doing so since she was old enough to read. Reading a book for only 6 minutes begins the process of relieving us of the day’s stress.

Reading as a Bedtime Routine Reduces Stress:

Reading before you sleep could relax you significantly. A study highlighted in the Telegraph by the University of Sussex raised a number of participants stress levels and then attempted to reduce them. Cognitive Neuro-psychologist Dr David Lewis found that ‘reading worked best, reducing stress levels by 68 percent’.

Reading was better than listening to music (61%), drinking tea or coffee (54%) and taking a walk (42%). It only took 6 minutes for participants’ stress levels to be reduced.

This is because, when reading a good book, your mind is distracted from daily stresses and worries that causes tension. Stories give your mind the option to be somewhere else for a little while. This means you can leave your own troubles behind. Reading also allows your muscles to relax and slows down your breathing, leaving you feeling calmer.

Scientists believe that by reading before bedtime we transport ourselves into another world which takes our minds off our stressful one. The University of Sussex, researchers put this hypothesis to the test and gave subjects either a book to read, music to listen to, or tea to drink, and then measured their stress levels and heart rates before and after performing their assigned activity.

Out of all the activities performed reading a book showed greater reduction of stress, 68%, than all the other activities. So what book do you read? A spy novel? A thriller? Maybe Stephen King? According to researcher Dr. David. Lewis, “It really doesn’t matter what book you read, by losing yourself in a thoroughly engrossing book you can escape from the worries and stresses of the everyday world.”

The Power of the Written Word

So how does this affect your sleep? The National Sleep Council say ‘39% of people who are in the habit of reading before they go to sleep, sleep very well’. It makes perfect sense that an activity that reduces stress is beneficial as part of a bedtime routine. Reading is also a better alternative to watching TV or scrolling through your phone.

These emit blue light which tricks your brain into thinking it’s daytime. This is why 49% of people prefer to read a book than watch TV before bed and couldn’t go to sleep without a chapter of their current book.

Other Benefits

As well as opening your eyes to a million other worlds, reading can boost your brainpower. Your brain is a muscle too, and just like the rest of the body, it needs a work out to keep it healthy.

Reading is more neurologically challenging than speaking or processing images. Ken Hugh, Ph.D., president, and director of research at Haskins Laboratories says ‘parts of the brain that have evolved for other functions—such as vision, language, and associative learning—connect in a specific neural circuit for reading, which is very challenging’. This means that reading is a great way to work out your brain whilst doing something enjoyable simultaneously.

This is likely due to the fact that Alzheimer’s disease is often linked to patients who have a limited brain activity. Reading could not only improve your well-being now but could also have a lasting effect on your health in years to come.

So tonight before you go to sleep pick up something to read. Relax in bed and enjoy the comfort of a good book. The only recommendation is make it a real book or an audio-book, but not an e-book. The light of an e-book may, in fact, keep you from falling asleep.

Garlic is one of the most versatile ingredients in any kitchen. It can be used as a seasoning, or it can be eaten raw. Most importantly, garlic has potent health benefits that are worth exploring more deeply.

This article will explore some ways you can use garlic to improve your diet and overall well-being.

Garlic: An Ancient Remedy

Garlic is a unique and powerful superfood. It’s been around for at least 5,000 years and has remained popular ever since. Today, we know that it can keep your heart healthy and ward off colds.

Garlic has been used for centuries to treat a range of ailments from headaches and stomach upsets, but did you know it could help control blood pressure? A study found that when rats were fed garlic extract their arterial walls would expand because they produce more nitric oxide. The result is an increase in diameter leading less resistance which allows increased flow-of blood through narrowed vessels – lowering your heart rate!

A pungent spice with many uses outside the kitchen including ruining breath. Garlic contains substances called Allicinoids–which include thiosulfinates like S-Allyl mercaptan among others; biosynthesis inhibitors such as alliin or diallyl disulphide; free radicals

How To Use Garlic

1. Raw Garlic: Eating fresh, raw garlic is one among the herbal remedies for controlling high blood pressure. Chewing raw garlic will activate allinase for releasing maximum allicin. It should be consumed within one to two hours of activating allicin for added health benefits. You can eat this regularly to control your blood pressure.

2. Garlic Powder: Including garlic in your daily diet can lower your blood pressure. About 600-900 mg of garlic powder will give about 9-12% reduction in the increased blood pressure. A 600 mg dose of garlic powder contains 3.6 mg allicin and 900 mg contain 5.4 mg of allicin.

3. Salads: You can also add thin slices of garlic directly to your favorite salads. Minced raw garlic is also a good option to make your salads delicious yet healthy. Make this grated garlic salad a part of your daily diet and forget about other costly herbs for high blood pressure.

4. Roasting Garlic: Roasted garlic can take a recipe from 0 to 100 real quick. Unlike raw cloves, there’s no bite in roasted garlic at all. Insanely creamy and with a rich umami flavor that will instantly upgrade any meal, you can add roasted garlic to almost anything savory — fall soups, mashed potatoes, salad dressings, and hummus. Or you can simply spread some on toast. After a little less than an hour, it will be soft like butter.

Trust us. You’ll know the garlic is ready when your kitchen smells outrageously and maddeningly good, and when you can very easily pierce a clove with a knife. When you reach this point, it’s important to let the garlic cool for a bit, then simply use your fingers to squeeze the bottom of the cloves out of the skin. Don’t try to scoop them out or you’ll risk leaving behind some amazing garlic

.

Quick Roasted Garlic Recipe

Ingredients:

• 1 large head garlic
• Extra-virgin olive oil
• Kosher salt
• Freshly ground black pepper

Directions:

1. Preheat oven to 400°. Slice off top of the head of garlic. Drizzle with oil and season with salt and pepper. Wrap in foil and place in a shallow dish.

2. Roast until golden and soft, 40 minutes. Let cool then squeeze out garlic cloves and use on everything.

A Final Thought

You can add fresh garlic to a number of your favorite recipes. If the flavor is just too strong for you, roast the garlic first. And if you simply can’t eat the stuff, you can get garlic in supplement form.

Garlic is more than just a flavoring agent, and it can do wonders for your health. Studies have shown that garlic may help increase nitric oxide levels in our body which causes this powerful substance to relax blood vessels as well as reducing hypertension or high blood pressure!

The strip steak is also known as strip loin, shell steak, Delmonico, New York or Kansas City strip steak. Cut from the strip loin part of the sirloin, the strip steak consists of a muscle that does little work, and it is particularly tender and tasty.

I love this steak over coals. I also enjoy throwing mesquite chips on the coals and smoke my steaks. This form of slow smoking gives it an amazing flavor and added tenderness.

Ingredients:

• 2 New York strip steaks, each steak 4 ounces, trimmed of all visible fat
• 1 teaspoon trans-free margarine
• 3 garlic cloves, chopped
• 2 ounces sliced shiitake mushrooms
• 2 ounces button mushrooms
• 1/4 teaspoon thyme
• 1/4 teaspoon rosemary
• 1/4 cup whiskey

Instructions:

1. Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.

2. Grill or broil the steaks until slightly pink on the inside, about 10 minutes each side. Or until a food thermometer indicates 145 F (medium rare), 160 F (medium) or 170 F (well done). Transfer to a plate and keep warm.

3. In a small saucepan, heat the margarine over medium heat. Add the garlic, mushrooms, thyme, and rosemary. Saute lightly until the mushrooms are tender, about 1 to 2 minutes. Remove from the heat and carefully add the whiskey (be careful not to flame). Stir the sauce for another minute. Top the steaks with the mushrooms sauce and serve immediately.

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

Insomnia A Chronic Problem

In the U.S., 40 million people suffer from chronic long-term sleep disorders each year, says the Centers for Disease Control and Prevention, while an additional 20 million people experience occasional sleep problems.

Stimulants such as coffee and energy drinks, alarm clocks, and external lights, interfere with our “circadian rhythm,” also known as our natural sleep/wake cycle. This is why sleep deprivation is becoming more common. Although research cannot pinpoint the exact amount of sleep needed by people at different ages, eight or so hours for a healthy adult is a good “rule of thumb”. This is according to the National Sleep Foundation.

The 21st century’s digital revolution has made it increasingly difficult to get a sufficient amount of sleep. This has been related to our constant need to be connected 24/7. However, Dr. Andrew Weil is a huge advocate of holistic breathing practices. He uses these to combat stress, anxiety, and insomnia. He believes this can all be remedied with a simple breathing exercise.

The Power of Breathing

On his website, he writes: “Breathing strongly influences physiology and thought processes, including our moods. By simply focusing our attention on our breathing and without doing anything to change it, you can move in the direction of relaxation.”

This same philosophy is used in his well-known “The 478 Breathing Exercise,” also called “The Relaxing Breath”, which promotes better sleep. This is based on pranayama, an ancient Indian practice that means “regulation of breath.” The exercise is described by Weil as “a natural tranquilizer for the nervous system”. This breathing cycle eases the body into a state of calmness and relaxation.

Kevin Meehan, a holistic practitioner and founder of Meehan Formulations in Jackson, Wyo., believes this breathing technique could be effective because it encourages the fast removal of carbon dioxide.

Appropriate respiration is effective in removing carbon dioxide from our systems. “Doing so equates into better preservation of the bicarbonate pool; our reservoirs for helping maintain an appropriate pH balance,” Meehan told Medical Daily in an email.

The 4-7-8 Breathing Exercise

The technique is shockingly simple, takes hardly any time, and can be done anywhere in five steps. Although you can do the exercise in any position, it’s recommended to sit with your back straight while learning it.

Weil explains to “place the tip of your tongue against the ridge of tissue just behind your upper front teeth and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward.”

This is followed by the five-step procedure listed below:

• Exhale completely through your mouth, making a whoosh sound.
• Close your mouth and inhale quietly through your nose to a mental count of four.
• Hold your breath for a count of seven.
• Exhale completely through your mouth, making a whoosh sound to a count of eight.
• This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.

Dr. Weil recommends using the technique at least twice a day to start seeing the benefits sooner. He also suggests that people avoid doing more than four breath cycles in a row until they have more practice with the technique.

A person may feel lightheaded after doing this for the first few times. Therefore, it is advisable to try this technique when sitting or lying down to prevent dizziness or falls.

The Delicious and Nutritious Fig

Figs are the fruit of the ficus tree, which is part of the mulberry family (Moraceae). Figs have a unique, sweet taste, soft and chewy texture and are littered with slightly crunchy, edible seeds. Fresh figs are delicate and perishable, so are often dried to preserve them. This produces a sweet and nutritious dried fruit that can be enjoyed all year round.

There are multiple varieties of fig, all of which vary widely in color and texture. Their unique feature is a little bud-like opening called an ostiole at the top that helps the fruit develop. Their natural sweetness meant that, before the days of refined sugars, they were often used as a sweetener. 

One of the world’s oldest trees, the fig tree can be traced back to the earliest historical documents and features prominently in the Bible. Figs are native to the Middle East and the Mediterranean and were held in such high regard by the Greeks that laws were once created to prevent their export.

Figs are a good source of potassium. This important mineral helps to control blood pressure by causing blood vessels to relax which results in a drop in pressure. The potassium in figs works particularly well in ‘salt-sensitive hypertension’ as it increases the urinary excretion of sodium chloride.

Studies Show…

Studies show that eating figs produces a significant increase in antioxidant capacity that lasts for 4 hours after consumption. This boost in antioxidants allows the body to overcome the oxidative stress of consuming damaging foods like high fructose corn syrup found in carbonated soft drinks.

Keep in mind that the darker varieties of figs contain a higher antioxidant capacity and many of these phytonutrients are found in the skin once the fruit is fully ripened.

If you’re wondering if anxiety can cause high blood pressure, the answer is a resounding YES.

Anxiety is caused by the body’s stress response. Stress can either be perceived stress or actual stress, for instance, work stress, relationship stress, postpartum stress, or financial stress.

Regardless of the type of stress, your body reacts in the same way, releasing stress hormones into the blood, such as adrenaline and cortisol.

These hormones quicken the heartbeat, constrict blood vessels, and cause blood pressure to rise. The stress response prepares your body for the “fight or flight” mode so you’re ready to face the challenges presented to you.

Under normal circumstances, the changes in heart rate and blood pressure would return back to normal. So the rise in blood pressure from stress or anxiety is considered transient and temporary, in most cases.

However, modern life sees us faced with many stressful events, so in some cases the body can enter a state of chronic stress and anxiety. If this occurs, elevations in blood pressure may be longer lasting.

Whether it is temporary anxiety or chronic anxiety, the good news is you can implement a range of natural strategies to reduce both the anxiety and your blood pressure as well.

Natural ways to lower anxiety and blood pressure

Reiki

Undergoing any form of surgery is an event where anxiety is likely to arise. One study in patients undergoing knee replacement surgery showed that reiki, a Japanese form of energy healing, significantly reduced anxiety and blood pressure.

Each patient was given a one hour reiki treatment prior to surgery, followed by post surgery treatments at 24, 48, and 72 hours.

The study showed improvements in respiration rate and state of anxiety in patients. Anxiety scores at intake were 39 and reduced to 32 upon discharge.

This reduction in anxiety had a great effect on blood pressure levels.

Systolic blood pressure before the reiki treatments was 143.1 mmHg vs. 115.2 mmHg 48-hours after surgery, a reduction of 27.9 mmHg. Diastolic blood pressure before treatments was 74.3 mmHg vs. 60.4 mmHg 48-hours after surgery, a reduction of 13.9 mmHg.

Mindfulness meditation

Mindfulness meditation is the practice of focusing your attention in the present moment, while at the same time detaching from negative thoughts, enabling them to pass by without judgment or emotion.

Participants engaging in mindfulness meditation over the course of 4 weeks saw a reduction in anxiety scores from 25.45 to 21.28.

In another study, participants were required to perform mindfulness meditation for 30 minutes daily, over 7 consecutive days. They experienced a reduction in anxiety and a reduction in systolic blood pressure of an average 2.2 mmHg — from just 7 days of meditation practice!

Biofeedback

When you receive information about your physiological responses from a mechanical device, you can learn to modify and control your body’s internal responses. Such devices are called ‘biofeedback’ devices.

There are several devices available but the goal of each one is to provide feedback on one or more of the following: muscle activity, brain activity, skin response, skin temperature, heart rate, or breathing.

Our RESPeRATE device is one example of a biofeedback device.

Amazingly, biofeedback devices have been used for centuries to down regulate the sympathetic nervous system, the side of the nervous system that is activated under stress and anxiety.

Modern research also supports the use of biofeedback as well.

People using biofeedback display an average reduction in anxiety scores from 22.69 down to 17.69 — and 5 points is considered a significant reduction. By using biofeedback, people also show a stronger ability to manage stress levels.

Another common situation where people experience anxiety is when taking a visit to the dentist. There’s just something about the thought of those needles, drills, and hands in your mouth that brings up a sense of unease!

In a study of patients with dental anxiety, the RESPeRATE device was used by one group of patients for 15 minutes prior to having a dental injection. In particular, the overall scores for ‘injection experience’ were extremely different between the two groups — 36.2 in the RESPeRATE group and a much higher 53.3 in the control group, indicating they had more negative experiences, while the RESPeRATE group experienced far less anxiety.

The RESPeRATE device has also been shown to significantly reduce blood pressure in many clinical studies.

Aroma foot massages

If you’ve ever enjoyed a relaxing foot massage, it might be time to indulge in a self-administered foot massage on a regular basis.

When got participants to self-administer aroma foot massages, 12 times over a 4 week period (making it twice per week), they found it significantly decreased systolic blood pressure by 1 to 4 mmHg, and diastolic blood pressure by approximately 2 mmHg. The massage also decreased their level of anxiety.

The aromatherapy essential oils used were lavender, chamomile, sandalwood, ylang-ylang, and marjoram, blended with carrier oil. You can purchase premade aroma oils from many outlets, or visit an aromatherapist to make a special blend for you.

To perform the self-massage, first start by giving yourself a relaxing 10-minute footbath. Next put the fragrant aromatherapy oils on your hands and inhale the aromas. Apply the oil on your legs and use long sweeping strokes from your legs down to your toes. And spend some additional time massaging the acupressure points on the soles of your feet.

Engage in the foot massage for about 30 minutes, and once you’re finished, just sit back and relax for 5 minutes before doing anything else.

Prebiotics and Probiotics

Prebiotics are nondigestible fibers found in a range of different food sources, including:

• Jerusalem artichokes
• Chicory
• Green peas
• Leeks
• Onions
• Shallots
• Spring onions
• Dandelion greens
• Fennel bulb
• Beets
• Cashews
• Garlic
• Pistachio nuts

These prebiotics provide healthy food for probiotics (your gut bacteria) to feed on.

In an animal study, prebiotic foods consumed over several weeks were shown to counteract the stress response. When the animals fed prebiotics encountered a stressful situation, their biological systems didn’t react as dramatically as those lacking the prebiotic nourishment.

The prebiotics also had beneficial effects over their sleep patterns, another area that commonly gets disturbed with stress and anxiety. What this study indicates is that prebiotic foods may provide great assistance for coping with stress and anxiety.

Studies have also linked alterations in gut bacteria to high blood pressure. In particular, the ratio of good to bad bacteria in your digestive tract is critical to your health.

To encourage a healthy balance of gut bacteria you need to eat fiber-rich foods such as non-starchy vegetables, nuts, and seeds.

You can also consume probiotic-rich foods such as:

• Yogurt
• Sauerkraut
• Miso
• Tofu
• Tempeh
• Kimchi
• Natto

As you can see, the above probiotic-rich foods are all fermented food sources. The fermentation process produces the beneficial bacteria.

To help maintain gut microbial balance, another option is taking probiotic supplements on a regular basis.

Whichever option you choose, you can see that there are proven strategies that can help you manage both anxiety and blood pressure at the same time.

You should also be aware that some anxiety medications have the side effect of raising blood pressure, too. If you are taking medications, speak to your physician about side effects and alternative treatment options you’d like to try.