Top 10 Ways To Lower Blood Pressure... Or So They Say (Hypertension Guidelines, Facts and Myths) 🩸
Top 10 Ways To Lower Blood Pressure... Or So They Say (Hypertension Guidelines, Facts and Myths) 🩸
Get the Highest Quality Electrolyte https://euvexia.com . 10 Ways To Lower Blood Pressure… Or So They Say (Hypertension Facts and Myths) 🩸 If you have high blood pressure, hypertension, you have probably been told to lower your blood pressure. So online they, Mayo Clinic, tell you how to lower blood pressure is to: lose weight and belly fat, exercise regularly, eat a healthy diet, reduce sodium, limit alcohol, quit smoking, reduce caffeine, reduce stress, monitor your blood pressure (BP) and to see your doctor, and get support to cope with having high blood pressure. They say doing these things will help your heart health and reduce heart disease, but are these tactics the best ways to lower your high blood pressure?
Learn how to lower blood pressure naturally, and if and which of the the top 10 techniques to lower blood pressure really work.
Learn more about blood pressure:    • Can Stress Cause High Blood Pressure? Â
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Content
0.03 -> 10 ways to lower blood pressure
naturally today I'm going to talk about
4.43 -> some of the myths and misconceptions
around blood pressure so that you
9.26 -> understand how it works that way you
don't have to waste time and get lost in
14.73 -> the details that are not going to help
you but instead you can focus your
18.539 -> effort on the mechanisms that aren't
gonna get you better coming right up hey
27.39 -> I'm dr. Ekberg I'm a holistic doctor and
a former Olympic decathlete and if you
32.46 -> want to truly master health by
understanding how the body really works
36.27 -> make sure that you subscribe and hit
that notification bell so that you don't
40.559 -> miss anything the 10 ways I'm gonna talk
about are straight off of the Internet
45.809 -> this is from the Mayo Clinic this was
their top ten ways to control blood
51.42 -> pressure without medication so we're
gonna discuss them some of them are
55.44 -> really good but they'd never explain why
they work and some of them are not so
60.48 -> good because they don't understand how
it works I recently did a video on blood
66.03 -> pressure where I laid out some more of
the foundation and today we're going to
69.54 -> dig into some more detail around that
first of all just to get back to the
74.97 -> basics normal blood pressure is 120 to
180 that is optimal for most people but
81.869 -> there are some natural variations so
anywhere from 120 to 140 could be normal
88.71 -> for you but it's still a good idea to
understand so that if your blood
94.079 -> pressure is starting to go up that you
know it might indicate something we know
99.509 -> that blood pressure over 180 is a crisis
you want to get help as soon as possible
106.07 -> but and we're going to put this in
perspective we also know that during
111.09 -> exercise your blood pressure can get up
to 220 and that's totally normal why
116.79 -> does that happen how can the body
compensate and manage that number one on
122.04 -> their list to lower blood pressure is to
lose weight and watch your belly fat so
128.459 -> it's again this advice that we hear over
and over and all
132.04 -> vermin why is that why would that be
helpful and it's not because the belly
137.65 -> fat is causing anything it's that the
belly fat is a result of something
143.2 -> destructive namely insulin resistance so
if you reduce insulin resistance then
150.7 -> you lose weight and your blood pressure
typically comes down the good way the
155.739 -> right way of reducing insulin resistance
is low carb intermittent fasting and
160.84 -> keto like we talked about on this
channel that way you reduce your
166.629 -> cravings you reduce your hunger and your
satiety levels go up you eat less
173.049 -> because your insulin resistance is going
down now you lose the weight your blood
180.129 -> pressure comes down but it's not the
weight that does is it's the fact that
184.299 -> you are d congesting your body number to
exercise regularly this is great advice
190.919 -> but what's the mechanism why does that
work well exercise is the number one
199.18 -> stimulant for your brain your brain is
what ultimately manages your blood
204.549 -> pressure like we said blood pressure is
a variable it is being regulated and
209.53 -> controlled and managed every moment of
your life so if we can help the brain
215.409 -> get into better balance it's going to
help manage your blood pressure better
219.639 -> and exercise is 90% of the signals of
the activation that keeps your brain
227.169 -> alive so when you exercise it's like you
turn up the dimmer switch all the way on
233.47 -> your brain and when the brain's dimmer
switch is all the way up when your
237.79 -> frontal lobe is lit up bright now it has
all that power to inhibit stress stress
245.949 -> is what raises blood sugar the frontal
lobe is what reduces stress and exercise
254.65 -> is what drives the frontal lobe so
exercise is going to activate the
259.509 -> frontal lobe the frontal lobe is going
to inhibit your sympathetic nervous
264.46 -> system or your stress
that's why exercise works right because
270.009 -> during the exercise you're gonna drive
your blood pressure higher and higher
273.97 -> and higher because that's appropriate
during those circumstances so it's not
279.699 -> the exercise that lowers it it's the
exercise that stimulates the frontal
284.53 -> lobe that helps the brain gets healthier
and now you have better control of your
289.21 -> stress responses number three eat a
healthy diet great advice but what is a
298.15 -> healthy diet okay that's the big
conundrum and unfortunately this being
304.27 -> off of the Mayo Clinic site a healthy
diet to them is something that promotes
310.289 -> insulin resistance it's going to be 60
65% carbohydrate up to 150 grams of
316.96 -> sugar per day in the terms of added
sugar lactose and fructose so that's why
324.46 -> they believe that pre-diabetes always
leads to diabetes because with that diet
330.82 -> it does so yes eat a healthy diet but
don't follow the guidelines the high
337.599 -> carbohydrate because that's going to
increase your insulin resistance and
342.37 -> that's why they think all these things
are irreversible number four reduce
347.43 -> sodium and here's a big one this is
maybe the biggest misconception the
353.62 -> biggest myth of all when it comes to
blood pressure you hear that all the
358.72 -> time probably no one is unaware of that
advice that lower your sodium intake
364.419 -> here's how it actually works we're gonna
look at a little bit bigger picture here
369.88 -> so let's assume that you start with
balanced blood pressure you start with
375.4 -> balance in your body and then you eat a
bunch of salt salt is sodium also known
382.33 -> as an atrium and some some languages so
you eat sodium sodium binds to water so
391.27 -> now you the sodium is pulling water to
it it makes the blood increase in volume
397.81 -> so it's swell
you're your total blood volume therefore
403.21 -> the blood pressure goes up so far that
the reasoning makes sense that sodium
408.97 -> causes high blood pressure but what they
don't take into consideration is one of
414.52 -> the most powerful principles in your
physiology it's called pressure diuresis
422.1 -> diuresis as in diuretic that's the drug
they give you to drive fluids out of
428.71 -> your body to force the body to go beyond
what it wants to do and get rid of
435.25 -> fluids that's called diuresis and that
will lower your blood pressure but the
441.16 -> body already has a mechanism to do that
unless something else overrides it so we
448.9 -> have all this sequence blood pressure
goes up then the pressure diuresis means
454.06 -> that a relatively small increase in
blood pressure resulting from increased
461.41 -> blood volume is going to result in a
relatively larger diuresis getting rid
469.24 -> of water and sodium so you get back to
balance and then you eat more sodium
474.46 -> your water goes up your blood pressure
goes up but even a tiny little bit of
480.159 -> increase in blood pressure is going to
push that water out through the kidneys
486.58 -> so the kidneys have a mechanism that
when the salt is higher then the body
493.09 -> wants it then it has a powerful
mechanism to get rid of that sodium and
499.12 -> if it doesn't get rid of that sodium
according to pressure diuresis principle
504.55 -> that it's because something is
overriding it okay so sometimes it's
510.88 -> appropriate to maintain higher blood
pressure and then it kicks out it
518.02 -> overrides that pressure diuresis so when
it's appropriate to have high blood
523.18 -> pressure is either if you're in a real
stress or what's more commonly in a
529 -> perceived stress but either way there
is a perception that overrides this
535.47 -> mechanism your body knows how to get rid
of the sodium when it wants to when it's
541.11 -> supposed to so let's ask this question
if a slight increase in blood pressure
546.509 -> is going to create diuresis meaning that
you create a lot of urine output then
555.029 -> how come you can exercise and get your
blood pressure all the way up to 220
561.209 -> almost double your blood pressure and
not pee yourself every time you go
566.04 -> running or exercising because if the
body didn't have compensatory mechanisms
571.079 -> then that would happen every time you
exercised okay you'd have to exercise
576.389 -> with diapers there would be no way
around it but the point is the body has
581.339 -> all these different systems to to
compensate to create the right amount of
585.93 -> blood pressure depending on the
situation and when you're exercising
589.62 -> high blood pressure is appropriate so
it's going to override the pressure
594.899 -> diuresis you're going to maintain that
blood volume even though the blood
598.589 -> pressure is very high and again it's the
brain that does this so at rest when the
605.67 -> stress is over the frontal lobe is
supposed to inhibit your stress your
612.29 -> sympathetic or your fight flight system
but during exercise the fight flight
617.94 -> system is appropriate that's what fuels
your body so now the frontal lobe is
623.55 -> going to drive that sympathetic it's
going to increase the fight flight
629.55 -> response going to increase your heart
rate increase your blood pressure so you
633.42 -> can produce all of that fuel delivery to
the muscles and now it sends a signal to
640.529 -> the pituitary to make a hormone called
angiotensin 2 and that angiotensin 2
646.74 -> also produces stimulates a hormone
called antidiuretic hormone so these two
654.779 -> hormones put together says during
exercise we need really high blood
659.67 -> pressure but we don't want any of that
water to leak out through the kidneys
665.1 -> all
all the reason that you have high blood
669.24 -> pressure is not because of the sodium
and because of all this advice then
675 -> there are more people who are deficient
in sodium there are people who are have
679.92 -> a too low a blood volume they can't keep
their blood pressure up rather than the
687.24 -> opposite
another thing about salt and kidneys
690.06 -> that fascinate me when it's being when
salt is being called evil at every turn
695.37 -> is the fact that the kidneys actually
filter out about 250 liters of fluid
704.64 -> every day but you only get rid of your
only void about one and a half liter so
715.49 -> 97 98 percent of the fluid gets
reabsorbed and along with that fluid the
723.45 -> body also reabsorbs the sodium because
sodium is such a precious nutrient it is
730.47 -> our most important signaling mineral in
the body so it doesn't seem to me like
737.339 -> the body if it has the ability to get
rid of sodium at will and it absorbs
744.709 -> reabsorbs 97 percent of the sodium why
would it do that if sodium was a bad
751.29 -> thing alright doesn't make sense now if
you have kidney failure if your if other
759.45 -> parts of your system are so damaged that
they no longer have the ability to
765.57 -> regulate this now salt can make your
blood pressure worse but we're talking
771.54 -> about a very very small percentage of
people and if you have kidney failure
775.709 -> yes restrict your sodium if you don't
then don't worry about it number five
781.74 -> way to lower blood pressure limit
alcohol so again that's a great idea
787.529 -> and then they go on to say that in small
doses such as one to two drinks a day
793.61 -> alcohol actually helps lower blood
pressure but in larger doses
799.77 -> with two or more drinks a day it
actually makes blood pressure worse so
804.93 -> why is that well again one to two drinks
help you relax it helps you have less
811.62 -> stress and stress is what brings up the
blood pressure it helps your brain relax
817.08 -> it helps calm down your sympathetic
nervous system that's that's why it
822.54 -> works but if you have a lot of drinks if
you start drinking multiple drinks every
828.57 -> day now you're moving toward fatty liver
and insulin resistance because alcohol
835.29 -> also acts like a sugar even though it
doesn't drive blood sugar per se it kind
839.85 -> of acts like a sugar in the body I tell
people that less is always better that
844.68 -> if you're going to drink have one to two
drinks and give yourself at least two
849 -> days a week without any drinking number
six quit smoking great advice but why
855.45 -> does that work we touched on this in the
previous video because smokers block
861.39 -> their oxygen carrying capacity when they
breathe in the carbon monoxide that
866.91 -> blocks the red blood cell hemoglobin so
they don't have the ability to carry
871.92 -> oxygen as well as a nonsmoker so now the
body has to increase its effort at fuel
878.82 -> delivery it has to increase heart rate
increase blood pressure to deliver more
884.1 -> blood because each unit of blood has
less oxygen so if you quit smoking then
890.19 -> you have more access to oxygen and blood
pressure goes down number seven
895.74 -> reduce caffeine so caffeine is a form of
stress it has the same effect on the
904.5 -> body as adrenaline it fits into the same
type of receptors as adrenaline which is
910.44 -> a vasoconstrictor so yes in most cases
caffeine will have a direct effect on
917.43 -> blood pressure but in a healthy person
that's not a problem because it doesn't
924.18 -> create the circumstances behind blood
pressure it's a temporary signal that
929.73 -> while you have that caffeine your blood
pressure is going to be a few
933.48 -> point higher but it doesn't create a
problem in itself unless you have weak
939.959 -> adrenals or if your stress level is such
that you kind of blow it out of
945.959 -> proportion by adding just a little bit
of caffeine so watch how that works for
951.18 -> you for most people it's not a problem
because it's a temporary effect that
956.519 -> doesn't affect any root causes it
doesn't worsen any root causes unless
961.949 -> you have adrenal problems number 8 way
to reduce blood pressure is to reduce
967.26 -> stress so absolutely stress is the
perception that the body needs more
974.36 -> resources and it's going to increase
blood pressure and block out rate to
979.38 -> deliver more fuel to the body to deal
with the stress so that's a good thing
984.54 -> however when they talk about reducing
stress they're talking about avoiding
990.99 -> stressful situations and that's not what
reducing stress is about because the
996.99 -> world is coming at us faster than it
ever has you're not going to be able to
1001.67 -> change the world if you're gonna live a
an active life then the world is going
1007.19 -> to come at you and it's not what the
world does but it's how you respond to
1013.01 -> it that matters the stress in that case
is is a perception and you can learn to
1020.75 -> change that perception and you can undo
what your responses to the stress do by
1028.549 -> doing some meditation and some
relaxation exercises so when you have
1033.26 -> this stress all day long it's like you
build up a certain momentum of responses
1038.329 -> and if you never do anything about it
then that momentum that high momentum of
1043.37 -> responses of stress is going to stay
there but if you do even 5 or 10 minutes
1048.71 -> of meditation or breathing exercises or
relaxation training then you can reset
1055.85 -> that stress response to a low baseline
you can undo the majority of that
1062.89 -> physiological stress in just a few
minutes
1065.79 -> reducing stress is not about avoiding
things like most people because then you
1072 -> can't have a life anymore what you can
do is you can change your responses to
1076.71 -> them and you can help your body reset
we've got several videos on that as well
1081.81 -> so 5 to 10 minutes once or twice a day
meditation breathing exercises will do
1087.66 -> wonders because it changes your brain
it's not about changing the way the
1093.54 -> world is the things that you do number 9
monitor your blood pressure and see your
1100.71 -> doctor regularly so I don't think it's a
bad idea to monitor your blood pressure
1105.6 -> regularly especially if you know that
you have a tendency great way to do that
1110.37 -> is if you measure it and then you notice
it's a little high you do your breathing
1114.63 -> exercises and you see it come down then
you know that you did it right if it
1119.97 -> doesn't come down you need to do more
you need to get it more a habit you need
1124.2 -> to get better at it so it gains some
momentum in your body so it's not a bad
1129.12 -> thing to monitor your blood pressure the
see your doctor part I want to caution
1135.36 -> you because that could be a good thing
if your doctor understands what we're
1141.72 -> talking about here that has not been my
experience my experience is that they
1146.34 -> want to put you on a blood pressure pill
as soon as your blood pressure rises
1150.96 -> even a couple of points and then you're
taking a chemical for something that may
1157.11 -> or may not even be an issue so see a
doctor if they can help you actually
1161.88 -> return to homeostasis if they can
educate you and give you some tools
1165.96 -> about finding balance and getting to the
root causes then absolutely number 10
1172.35 -> they said that you should get a support
group so that you can interact with
1178.5 -> people in similar condition so you can
cope with your condition and I think
1184.92 -> this is very very unfortunate this is
based on our perception our the idea
1190.56 -> that all these conditions are permanent
chronic and incurable because they don't
1197.31 -> address the root causes they believe all
these conditions are incurable so then
1201.54 -> the best thing you can do is to cope
with it and find groups where you can
1206.07 -> get some sympathy and know that you're
not alone but if we understand that
1210.51 -> there are some simple mechanisms that
create all these problems then we can
1216 -> undo those mechanism and there's no
reason to cope I bet you given the
1221.52 -> choice of restoring function in the body
or coping with the condition I bet you
1228.33 -> ninety-nine out of a hundred would want
to restore health and feel good and
1233.69 -> address handle the root cause that has
been my experience so if we look through
1239.7 -> these these ten things we see that we
get check mark on losing weight but only
1246.84 -> if you do it right through insulin
resistance that exercise is great it
1251.61 -> helps your brain that eating a healthy
diet is a good idea but not if you
1256.32 -> follow the regular dietary guidelines
because that's gonna drive you toward
1260.78 -> insulin resistance you don't want to
work on reducing your sodium unless you
1266.28 -> already have kidney failure or some sort
of severe damage that you can't process
1272.4 -> water and salt properly you do want to
limit your alcohol you do want to quit
1279.03 -> smoking you may or may not want to
reduce your caffeine I like coffee a lot
1284.07 -> so I do part decaf and part CAF I do
about 70% decaf cuz I just like a lot of
1291.179 -> cups but I think too much caffeine is
going to drive that stress a little too
1295.65 -> much we do want to reduce stress by
doing it right work on the brain work on
1301.32 -> the ability of the body to deal with it
to respond to it appropriately not by
1307.74 -> avoiding things so when we look at all
these reasons we see that almost
1311.61 -> everything has to do with three things
its insulin resistance or it is an
1319.98 -> increased need due to things like
smoking anemia or stress there's some
1327.36 -> good advice in here but we want to
understand that if you really want to
1330.66 -> get to the root cause it all comes down
- insulin resistance and if your body
1337.08 -> has an increased need to deliver fuel
that's why the body raises the blood
1342.72 -> pressure it's not an accident it's not
stupid and this increased need could be
1349.29 -> real or imaginary so real would be if
you're actually out exercising that's a
1356.97 -> real physiological need if you are just
emotionally stressed then it's an
1363.33 -> inappropriate need and then the stress
response is what you want to deal with
1367.8 -> if you enjoy this information then I bet
you're gonna love that video thank you
1373.68 -> so much for watching and I'll see you
next time
Source: https://www.youtube.com/watch?v=6cQ6REofdy4