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8 Effective Home Remedies For High Blood Pressure

8 Effective Home Remedies For High Blood Pressure

High blood pressure a.k.a the “silent killer” has reached near epic proportions in the U.S.   This dangerous condition affects a whopping 30 percent of Americans and leads to 60,000 deaths annually. High blood pressure or hypertension, has earned the moniker “the silent killer” [1] as it typically has no symptoms until after it has done significant damage to the heart and arteries. In fact, almost 20 percent of Americans who have high blood pressure don’t even know they have it and are unaware that they are at risk for heart attack, stroke, heart failure, kidney disease and eye disease. The only way to know if you have high blood pressure is to be screened for it by a medical professional for it [2].

If you have been diagnosed or are predisposed to developing hypertension, there are a few things you can do to assist in managing or preventing this dreaded condition.

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1. Lose excess weight and pay attention to your waist line

This first home remedy for high blood pressure is widely known but very unpopular. However research shows that there is a direct correlation to one becoming overweight and an increase in blood pressure. [3] Being overweight also can cause disrupted breathing while you sleep (sleep apnea), which further elevates your blood pressure. Weight loss is one of the most effective lifestyle changes for controlling blood pressure. Losing just 10 pounds (4.5 kilograms) can help reduce your blood pressure. When shedding the weight, experts suggest that you pay special attention to your waistline. Carrying too much weight around your waist can put you at greater risk of high blood pressure.

2. Exercise regularly

This next home remedy for high blood pressure seems to be the cure for everything. Exercise is hugely important in longevity and quality of life. Regular physical activity — at least 30 minutes most days of the week — can lower your blood pressure by 4 to 9 millimeters of mercury [4]. It’s important to consistently incorporate physical activity into your lifestyle, because once you become sedentary, your blood pressure can rise again. If blood pressure is only slightly high (prehypertension), exercise can help you avoid developing full-blown hypertension. If you already have hypertension, regular physical activity can assist in maintaining lower pressure levels.

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3. Modify your salt intake

Certain groups of people—the elderly, African Americans, and those with a family history of high blood pressure—are more likely than others to be particularly salt (or sodium) sensitive. [5] However, there is no precise way to determine whether any one individual is sodium sensitive, so everyone should lower their sodium intake, says Eva Obarzanek, PhD, [6] a research nutritionist at the National Heart, Lung, and Blood Institute. How much should we lower it? According to Dr. Obarzanek, to about 1,500 mg daily,  which is about half the average American intake (half a teaspoon of salt contains about 1,200 mg of sodium). Even a small reduction in the sodium in your diet can reduce blood pressure by 2 to 8 mm Hg.

4. Indulge in dark chocolate

This, by far, is my favorite home remedy for high blood pressure. Dark chocolate varieties contain flavanoids, which make blood vessels more elastic and lowers blood pressure. One particular study found that dark chocolate, the kind that contains at least 50 to 70 percent cocoa, lowered blood pressure in all participants, but most notably in those with hypertension. During the experiment, 18% of patients who ate it every day saw blood pressure decrease [7]. All it takes is half an ounce daily.

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5.  Reduce stress

Research is definitive when it comes to stress–chronic prolonged stress can kill you. Research shows that most chronic stress is generally, work related. Working more than 41 hours per week increases your risk of developing hypertension by 15%, according to a University of California, Irvine, study of 24,205 California residents. Putting in overtime makes it hard to exercise and eat healthy, says Haiou Yang, PhD, the lead researcher in the study [8]. It may be difficult to leave early or even on time every day in today’s tough economic times, but try to leave at a decent hour—so you can go to the gym or cook a healthy meal—as often as possible. Rest and relaxation also is a huge stress reducer. Be sure to take breaks during the day and try to take non-working vacations as often as possible. Breaks make you more productive which will help ease some of that work place tension.

6. Eat a healthy well balanced diet

Eating a diet that is rich in whole grains, fresh fruits, vegetables, low-fat dairy products, lean proteins and goes easy on saturated fat and cholesterol can lower your blood pressure by up to 14 mm Hg. When possible, choose low-sodium alternatives of the foods and beverages you normally buy and eat fewer processed foods. Only a small amount of sodium occurs naturally in foods. Most sodium is added during processing and preparation.

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7. Use herbs and herbal supplements

Herbs combined with a healthy lifestyle are a natural way to help your body heal itself. If you are thinking of trying herbs for medical purposes, whether that means using the whole herb or a supplement, always consult a physician. Some herbs, especially in large quantities, may produce undesirable side effects or interfere with other medications [9]. Some herbs that are believed to assist with lowering blood pressure are:

  • Basil
  • Cinnamon
  • Flaxseed
  • Garlic
  • Ginger
  • Hawthorne
  • Celery Seed
  • Lavender

8. Go easy on the caffeine

Scientists have long debated the effects of caffeine on blood pressure. Some studies have shown no correlation between the two, but one study that came out of Duke University Medical Center found that caffeine consumption of 500 mg—roughly three 8-ounce cups of coffee—increased blood pressure by 4 mm Hg, and that effect lasted until bedtime. Caffeine can raise blood pressure by tightening blood vessels and magnify the effects of stress, says Jim Lane, PhD, an associate research professor at Duke and the lead author of the study. His study found that when you’re feeling stressed, your heart, beats faster and  pumps a lot more blood which raises your blood pressure. Adding caffeine to the mix exaggerates that effect. Researchers suggest switching to decaf drinks or going with tea [10].

Hypertension is a medical condition that needs to be diagnosed and treated by a licensed health care professional. Once diagnosed patients are often given medicine to help regulate their blood pressure and most often the doctor outlines a list of lifestyle changes the patient should make in order to assist in lowering blood pressure. In many cases, a few simple tweaks to your lifestyle can shorten the span of time requiring medication and may eliminate the need for it altogether.

Featured photo credit: Администрация Волгоградской области via commons.wikimedia.org

Reference

[1] http://www.medicinenet.com/script/main/art.asp?articlekey=13118
[2] http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/SymptomsDiagnosisMonitoringofHighBloodPressure/How-High-Blood-Pressure-is-Diagnosed_UCM_301873_Article.jsp#.WDS7F9UrKUl
[3] https://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0072415/
[4] http://www.webmd.com/hypertension-high-blood-pressure/safe-exercise-tips#1
[5] http://www.gbhealthwatch.com/Trait-Salt-Sensitivity.php
[6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3219218/
[7] http://www.aarp.org/health/medical-research/info-03-2011/dark-chocolate-can-help-lower-your-blood-pressure.html
[8] http://www.ucirvinehealth.org/events/health-classes/high-blood-pressure-hypertension/
[9] http://www.healthline.com/health/high-blood-pressure-hypertension/herbs-to-lower#CelerySeed0
[10] http://www.prevention.com/health/sleep-energy/health-facts-about-caffeine

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Last Updated on January 11, 2021

11 Hidden Benefits of Using Oil Diffusers

11 Hidden Benefits of Using Oil Diffusers

Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

Read on for 11 hidden benefits of using oil diffusers.

1. Safe Scents That Make Sense

Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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2. Stress Relief

Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

3. Improved Sleep

Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

4. Appetite Control

Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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5. Bacteria and Mold Killing

When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

6. Decongestion and Mucus Control

Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

7. Mosquito Repellant

Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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8. Pain Relief

While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

9. The New Anti-Viral

Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

10. Improved Cognitive Function

Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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11. Money Saving

With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

Featured photo credit: Jopeel Quimpo via unsplash.com

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