Blog Post #5- Skills to Combat Hypertension Without the Use of Medication

Isabella Herrero

Blog Post #5

Skills to Combat Hypertension Without the Use of Medication 

So far we've learned the importance of measuring your blood pressure regularly as well as how to measure your blood pressure using a manual or automatic measuring device.  

We've also discussed the physical ways to reduce blood pressure, including:

• regular exercise
• healthy diet
• consuming less salt
• limit alcohol consumption
• and maintaining a healthy BMI (body mass index)

but did YOU know 

You can actually lower your blood pressure with your mind!!

Studies have shown that through focused relaxation and meditation, that patients with hypertension can often decrease their blood pressure.

Why don't you give it a try??

Here's how!

Focused Relaxation:

1. Close your eyes and focus on taking deep, slow breaths.

2. Breathe in through your nose (this helps to slow breathing) and out through your mouth.

3. Envision the oxygen you breathe in spread throughout your entire body.

4. Now picture yourself somewhere you find relaxing, like the beach, or a park.

5. Try to avoid thinking of anything that's happened so far in your day, just focus on "being."

     (this can be challenging as many of our minds are constantly hopping from one thing to the next)

Try practicing focused relaxation for 10 minutes every day.  By giving yourself this time, you will slowly come to master focused relaxation, decrease any stress you might be experiencing, and likely decrease your hypertension.  Try taking your blood pressure before a focused relaxation and after.  Notice the difference!

Another way to reduce hypertension without medication is through certain yoga poses

Try these 5 Yoga Poses to Reduce Hypertension

Yoga can have the power to decrease blood pressure.  Research has shown that practicing yoga regularly can pacify the sympathetic nervous system and slow the heart beat, while simultaneously helping the mind and body to relax.

5 specific poses have been found to be helpful to people with high blood pressure and not to worry, you don't need any previous yoga to attempt these poses.  Keep in mind that during your yoga practice, you should always listen to your body and do what feels good to you.  If you ever feel dizzy or out of breath, come to rest in child's pose or another relaxed position until you feel normal again.

Child's pose: both knees bent under body for support, upper body released over thighs and arms reaching above head.  Arms can also be brought back down towards ankles if more comfortable 

1. Downward Facing Dog

Begin on your hands and knees and when you're ready, lift your knees and press your hips upwards as far as feels comfortable.  Make sure to keep fingers spread wide apart to eliminate pressure in the wrists.  Let your head hang heavy or provide something for your head to come into contact with (example a block or towels).  Keep your back as straight as possible and pedal through the heels, reaching towards the ground, to loosen the hamstrings.

2. Standing Forward Bend Pose                                                         

Spread your feet a little wider than hips width apart.  If desired, place a block or something else for head support directly in front of you.  Bend at the hips, keeping the legs straight and reach as far down as you can, coming into contact with your head support if desired.  If using head support, make sure to keep your weight in the legs and not onto the head.  

                                                       

3. Posterior Stretch Pose 

Sit on the floor with legs hip width apart.  If you feel your torso caving back, you can sit on a few folded towels to lift you slightly off the floor.  Next reach for the feet, ankles, or shins.  You can also use a belt or strap to wrap around the feet and pull yourself closer for a deeper stretch.

                                                                                                

4. Plow Pose 

For plow pose, you may need to use a chair for support at first depending on your level of flexibility.  Lay down and position chair a straight arm's length away from your head.  Next, roll your legs up and over your head, moving your weight into your shoulders.  The neck should be completely relaxed the entire time.  Do not move the head from side to side during this pose.  Place toes onto chair and keep legs as straight as possible.  Allow the neck to lengthen and stretch.  You can place your hands on your lower back for support if you want.  When finished with the pose simply lift your legs off the chair and roll forward.  

                                                  

5.  Bridge Pose 

Lay back on a bolster so that your shoulders are just off the bolster and are even with your neck and head.  Allow the arms to fall out to the side with palms facing upwards and let the legs reach outwards, stretching the back.  Relax and enjoy this pose.

                                             

The best part about yoga is that there is always more to learn and add to your practice.  Make your yoga practice something that is enjoyable as well as beneficial to your health by lowering your hypertension.  The most important part of yoga is to always remember to breathe.

                                           

Resources:

1. http://differenttruths.com/wellness/health/how-to-combat-hypertension-the-silent-killer/
2. http://www.uncommonhelp.me/articles/reduce-high-blood-pressure/
3.http://www.eazymind.com/brain-power/
4.http://www.playbuzz.com/jonb10/how-well-do-you-know-the-ocean
5.https://yogainternational.com/article/view/5-poses-to-reduce-hypertension
6.http://kristinmcgee.com/unwind-your-body-mind-with-this-peaceful-yoga-sequence/extended-childs-pose
7. https://itembrowser.com/item.php?id=1823

Blog Post #4- Questions to Ask Your Healthcare Provider About Hypertension

Isabella Herrero

Blog Post #4

Questions to Ask Your Healthcare Provider about Hypertension

Knowing the right questions to ask your doctor can be challenging or overwhelming, especially if you feel like you might not understand the answer.  Doctors may seem to speak gibberish when using medical terminology to explain your health condition

Understanding basic medical terminology can help you feel confident having conversations with your doctor and asking questions about your hypertension and how you can manage it.  Not only will I give you some basic medical terminology requiring hypertension, but I will also provide you with some useful questions to ask your doctor so that you can gain a better knowledge of your hypertension.

Medical Terminology Regarding Hypertension

Angina: chest pain

Angiotensin Converting Enzyme (ACE) Inhibitors: one kind of medication used to treat high blood pressure by preventing the body from making the chemical angiotensin II. This chemical causes blood vessels to narrow, which can raise blood pressure. ACE inhibitors allow the vessels to expand, which lowers blood pressure. These drugs are also used to treat congestive heart failure, to protect the kidneys in people with diabetes, and to treat people who have had a heart attack.

Atherosclerosis: the build-up of fatty deposits within the arteries, eventually may cause a blockage of blood flow or stiffening of the artery walls.

Balloon Angioplasty: a procedure in which a small balloon at the tip of the catheter (see cardiac catheterization) is inflated while in an artery to stretch a narrowed artery opening and allow for increase blood flow.

Beta-Blockers: one kind of medication used to treat high blood pressure, chest pain, and irregular heartbeat and to help protect a person from heart disease. Beta-blockers work by blocking the effects of adrenaline in various parts of the body. Beta-blockers relieve stress on the heart so that it requires less blood and oxygen. As a result, the heart doesn't have to work as hard and blood pressure is lowered.

Calcium Channel Blockers: one kind of high blood pressure drug that slows the movement of calcium into the cells of the heart and the walls of the arteries (blood vessels that carry blood from the heart to the tissues). This relaxes the arteries and reduces the pressure in the blood vessels and makes it easier for the heart to pump blood.

Cardiac Catheterization: a procedure in which a catheter (a small flexible tube) is inserted into a large artery and guided to the coronary arteries in the heart to determine pressure and blood flow in the heart.

Carotid Artery: an artery in the neck that supplies blood to the brain. They are located on both the right and left sides of the neck.

Carotid Endarterectomy: the surgical removal of plaque within the carotid artery.

Computed Tomography (CT) Scan: a test that uses X-rays to create a cross-sectional image of selected body sections of a person.

Congestive Heart Failure: the inability of the heart to adequately pump blood. This can be caused by a number of problems, including untreated high blood pressure, heart attacks, or infections.

Corticosteroids: natural hormones, or a group of drugs that are similar to the natural hormones, produced by the adrenal glands. There are two main types: glucocorticoids, which have anti-inflammatory effects, and mineralocorticoids, which are necessary for salt and water balance.

Cyclosporine: a drug that organ transplant patients take to suppress the immune system in order to prevent their bodies from rejecting the transplant.

DASH Diet: The DASH diet, which stands for the Dietary Approaches to Stop Hypertension, calls for a certain number of servings daily from various food groups, including more daily servings of fruits, vegetables, and whole grain foods.

Diastolic Blood Pressure: the pressure of blood against the walls of the arteries when the heart relaxes between beats. It is the "bottom" number when referring to a specific blood pressure. For example, if your blood pressure is 120 over 80 or 120/80, the diastolic measurement is 80.

Diuretics: Diuretics act on the kidneys to remove excess salt and fluid from the blood. This increases the flow of urine and the need to urinate, which reduces the amount of water in the body. This can help lower blood pressure and can be used to treat high blood pressure and heart failure.

Echocardiogram: a test that uses a device to bounce sound waves off the heart to create an image of the heart. The ultrasound image details the blood flow in the heart's chambers and evaluates heart chamber size and how the heart valves are functioning.

Electrocardiogram (EKG or ECG): a diagnostic test that measures the electrical activity, rate, and rhythm of the heartbeat via electrodes attached to the arms, legs, and chest

Essential Hypertension: high blood pressure that does not have an apparent cause, but is associated with such conditions such as obesity, smoking, and/or diet. The vast majority (95%) of people with high blood pressure have essential hypertension -- also known as primary hypertension.

Exercise Stress Test: a test in which electrocardiogram readings are taken while the patient exercises (on a treadmill or stationary bicycle) to increase heart rate to a predetermined point. It's used to diagnose heart disease or abnormal heart rhythms.

Erythropoietin: a hormone that stimulates production of red blood cellsand can be used to treat anemia caused by chronic diseases.

Heart Attack: damage to the heart muscle caused by lack of blood flow to the heart muscle resulting in heart muscle death.

Hypertension: high blood pressure

Hypertensive Emergency: a severe elevation in blood pressure that can lead to organ damage, including encephalopathy (brain damage), heart attack, heart failure, hemorrhagic stroke (bleeding into the brain), eclampsia (a condition in which pregnant women have water retention, high blood pressure, protein in the urine, and seizures), kidney damage, and arterial bleeding.

Hypertensive Retinopathy: damage to the blood vessels in the retina (the area at the back of the eye) caused by high blood pressure.

Hypertensive Urgency: a form of hypertensive crisis, a spectrum of situations that includes high blood pressure and progressive or impending organ damage caused by high blood pressure.

Hypertrophic Cardiomyopathy: a condition in which the heart muscle becomes enlarged and thickened and may lead to dangerous heart rhythms.

Ischemic Heart Disease: a condition caused by a decrease in blood flow to the heart. This decrease is usually the result of narrowed coronary arteries, which impede the blood flow.

Kidney Failure (end-stage renal disease): a condition in which the kidney cannot filter and excrete waste products.

Magnetic Resonance Imaging (MRI): a medical test that uses magnetic energy to create images of the body. This test is particularly useful to study soft tissues (such as organs in the body).

Magnetic Resonance Arteriography (MRA): one type of MRI test that provides detailed pictures of blood vessels and can reveal where arteries may be narrowed or where blood flow is blocked.

Potassium: an electrolyte that is vital in ensuring that cells can function properly. It is used to make energy for all muscles, including heart muscles.

Proteinuria: the presence of protein in the urine. This may indicate kidney disease or damage.

Secondary Hypertension: high blood pressure that is secondary to problems in another part of the body, such as the adrenals, kidneys, or aorta.

Sphygmomanometer: a device that is used to measure blood pressure. The sphygmomanometer consists of an arm cuff, dial, pump, and valve.

Stent: a small tube that can open blocked blood vessels during a heart catheterization. Stents are usually made of metal and are permanent. It can also be made of a material that the body absorbs over time. Some stents have medicine that helps keep the artery from getting blocked again.

Stroke: an interruption of the blood supply to the brain, resulting in damaged brain tissue. An interruption can be caused by clots that block blood flow, or by bleeding in the brain from a ruptured blood vessel or a significant injury.

Systolic Blood Pressure: the highest force of blood against the walls of the artery when the heart contracts or squeezes blood into the blood vessels. It is the "top" number when referring to a specific blood pressure. For example, if your blood pressure is 120 over 80 or 120/80, the systolic measurement is 120.

TIA (transient ischemic attack): a "mini-stroke," or a warning of an impending stroke. A TIA takes place when blood flow to part of the brain is briefly interrupted.

tPa: a thrombolytic agent, or "clot buster" medication. tPa may be used as treatment for acute ischemic stroke (stroke of sudden onset, caused by a clot blocking blood flow to part of the brain).

Ultrasound: a test that uses high-frequency sound waves to create images of body organs and systems.

Now that you have an understanding of some useful medical terminology, let's focus on some useful questions to find out what you need to know about your blood pressure condition.

First of all, you know that you have high blood pressure because your doctor has measured it and told you so, so what else do you need to know??

Here are some good questions to ask your doctor!:

What exactly is hypertension? (or see Blog Post #1 for this answer!)

What do you think has caused my hypertension?

What can I do to manage my hypertension or decrease it?

Is it possible to "cure" or get rid of my hypertension?

Are there any medications I will need to start taking?

If I need medication, how do they work and how frequently should I take them?

How often should I measure my blood pressure?

How often should I see a doctor about my hypertension?

What would be an optimal blood pressure "goal" for me and what's the best way for me to achieve that?

These are a just a few questions that can make you feel more in control and knowledgeable about your hypertension.  Of course, ask as many questions to your doctor as you want to! That is what they're there for.  There is no such thing as a dumb question so ask away and don't let embarrassment keep you from obtaining the knowledge you need. 

Resources:
http://www.deceptology.com/2012/02/convincing-gibberish-of-dr-fox.html
http://www.webmd.com/hypertension-high-blood-pressure/hypertension-glossary-terms#1
http://panelop.com/light-bulb-idea-head-inspiration-3
http://javitas.info/files/knowledge-is-power.html

Blog Post #3- Helping Others With Hypertension

Isabella Herrero

Blog Post #3

Helping Others with Hypertension
Ways to Help Friends and Family with Hypertension take Control over their Blood Pressure Before it takes Control of Them

Do YOU have a family member or friend with Hypertension?

If so, there are multiple ways that you can assist them in managing their blood pressure!

You can:

1. Make sure they visit their doctor regularly.

2.  Help them measure their blood pressure regularly.

3.  Encourage them to partake in activities that will lower blood pressure.

Social support is incredibly important and beneficial when dealing with a health problem.  Health problems can be scary and overwhelming if you feel you are alone.  Having others to support you and help you to take care of yourself can greatly increase the chances someone has of becoming healthier and happier by effectively acting to diminish their health problem.  

Before you can help someone with Hypertension, it's important to know a little about what hypertension is, what causes it, and what actions should be taken regularly to manage it.  For a background on hypertension, please visit Blog Post #1 and then revisit this post once you have a grasp on what hypertension is.  

What Can You Do to Help??

1. Make sure your family member or friend visits their doctor regularly.  

When dealing with high blood pressure it is very important to see your doctor regularly.  Hypertension often goes on without many symptoms so there may be damage going on inside the body that can't be easily detected physically.  For family members or friends with high blood pressure you can encourage them to have regular appointments with the doctor or even offer to go to doctors appointments with them.  Some people can feel very anxious about going to the doctors office and it can really help when you have someone to go with you.

2. Help your family member or friend measure their blood pressure consistently. 

Measuring blood pressure is fast, easy, and painless.  For those with high blood pressure, it is important to measure blood pressure as frequently as possible.  Measuring your own blood pressure without an automatic device can be challenging because you really need 2 hands to measure blood pressure manually.  For detailed instructions on how to measure blood pressure, both manually and with an automatic device, please visit Blog Post #2.

If someone has an automatic blood pressure measuring device, then all you have to do is help remind them to measure their blood pressure on a regular basis. Offer to take your blood pressure too!  It never hurts to check your blood pressure.

3. Encourage family members and friends to engage in activities that will lower their blood pressure.
As discussed in Blog Post #2 there are many things you can do to decrease your blood pressure including focusing on what you consume as well as making sure you are exercising regularly.  If you have a family member or friend with high blood pressure, you can help motivate them to exercise regularly and decrease their blood pressure.  Most people prefer to exercise with a friend and it is often more motivating to exercise with someone else because there is someone else to hold you accountable.  Someone is more likely to go for a run if they made plans to run with a friend rather than if they were going to run alone.  It is often too easy to cancel plans on yourself.  So motivate your friends and family to get out and find a fun way to exercise together! You'll be helping your friends and family as well as helping yourself stay healthy!  Its a win-win situation.

Eating healthy can also help to manage blood pressure.  Encourage friends and family with high blood pressure to eat healthy often!  Maybe offer to cook a healthy meal or look up some healthy (and yummy!) recipes online.  Check out Pinterest!  The internet is an amazing and limitless resource for healthy recipes you may have never thought of.

Resources:

http://www.allenscaravans.co.uk/spend-more-time-with-friends-and-family/

http://www.shutterstock.com/pic-46481035/stock-vector-cartoon-of-a-doctor-in-the-exam-room.html
http://www.gihealthcenters.com/how-is-blood-pressure-measured/
http://www.urbanewomen.com/10-running-tips-for-beginners.html
http://greatist.com/health/new-year-detox-recipes

Blog Post #2- Managing Your Hypertension

Isabella Herrero

Blog Post #2

Managing Your Hypertension

Bring it down a notch!

Ask Yourself!:

• How often do You check your blood pressure?
• Do you know how to measure your own blood pressure?
• Where can you get your blood pressure measured?
• How can you reduce hypertension and have a healthier heart?

How Often Do You Check Your Blood Pressure?

  Hypertension is something that often goes on without any recognizable symptoms so it's very important to check your blood pressure regularly if you are at risk for hypertension or have had hypertension in the past. 

     If you've never experienced hypertension or are not at risk for hypertension, then having regular check-ups with your doctor is enough to keep track of your blood pressure over time.  At almost every doctors appointment you'll ever go to, whether its with your family physician, physical therapist, or gastroenterologist, chances are they will always measure your blood pressure.  As long as you measure your blood pressure once every few months that should be plenty as long as your blood pressure is around average each time.  (Remember!: the average healthy blood pressure is 120/80)

     If you have experienced hypertension or are at high risk for hypertension, the more you check your blood pressure, the better.  Measuring blood pressure is quick, easy, and painless!  You can even measure your blood pressure at home.

Do You Know How to Measure your Own Blood Pressure?

   Most often when you have your blood pressure measured at a doctors office, you've probably noticed the nurse use a blood pressure cuff, a stethoscope and a sphygmomanometer. (all pictured below)

       Measuring blood pressure is fast and easy! However, it can be a little challenging to manually measure your own blood pressure so ask a family member or friend to do it for you.  The blood pressure kit pictured above can be found online for just $10, making it easy and affordable to take your blood pressure regularly.  

      You can either take your blood pressure manually or get an electronic blood pressure measuring device like this.  You can easily use this device without needing any help from someone else.  These electronic blood pressure measuring devices do tend to be a little more expensive, starting around $40.

Steps to Measure Your Blood Pressure Manually:

1. Wrap the cuff around your arm above your elbow.

2. Place the stethoscope on the inside of your elbow where you can hear a clear pulse.

3. Begin pumping the cuff full of air until you can't hear any more pulse sounds (this is usually at a reading around 160-180mmHG)

4. Slowly allow the blood pressure cuff to deflate. (The slower the better!)

5. When you first hear a pulse sound that is the systolic blood pressure reading (avg. 120)

6. Next listen for the diastolic reading, which is when the pulse goes back to a normal regular beat (avg. 80)

Measuring your Blood Pressure with an Automatic Blood Pressure Device:

Most of these devices are pretty similar and require you to place the cuff correctly on your arm (above the elbow) and then the device does the rest on its own! Easy peasy!

If you don't want to measure your own blood pressure there are plenty of places besides doctor's offices where you can get your blood pressure measured for free!  Some of these include:

-Publix

-Walgreens

-CVS Pharmacy

How to Reduce Hypertension and Have a Healthy Heart:

Maintain a healthy weight 

Maintain a balanced diet

Exercise regularly

Resources:

• http://mensbeat.com/healthy-blood-pressure-hypercet/
• https://www.aliexpress.com/cheap/cheap-blood-pressure-cuff-stethoscope-kit.html
• https://www.amazon.com/Omron-Pressure-Monitor-Standard-BP742N/dp/B00KPQB2NS/ref=lp_3777151_1_1_s_it?s=hpc&ie=UTF8&qid=1474390014&sr=1-1
• http://www.suntechmed.com/blog/entry/4-bp-measurement/42-10-steps-to-accurate-manual-blood-pressure-measurement
• http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/SymptomsDiagnosisMonitoringofHighBloodPressure/How-to-Monitor-and-Record-Your-Blood-Pressure_UCM_303323_Article.jsp#.V-FkAzuxFEc
• http://www.riversideonline.com/employees/myhealthylifestyle/newsletter/losing-weight.cfm
• https://valleyleisurelifestyle.wordpress.com/2013/10/14/the-myth-of-superfoods/
• http://www.ahchealthenews.com/2013/05/07/can-eating-less-salt-really-save-a-half-million-lives/
• https://childadolescentweightmanagement.wordpress.com/category/child-exercise/
• http://www.everydayhealth.com/hypertension/preventing.aspx

Blog Post #1- Hypertension

Isabella Herrero

Blog Post #1

HypertensionAn Introduction to the Condition 

Hypertension is more commonly known as high blood pressure.  We've all had our blood pressure taken at doctor's appointments but what actually is blood pressure?? 

Blood pressure is a number determined by the amount of blood pumped by heart and the amount of resistance that blood faces in the arteries (blood's pathways through your body).

Blood pressure is measured as systolic pressure over diastolic pressure.  Systolic pressure is the pressure in your arteries when your heart beats (heart muscles contract).  Diastolic pressure is the pressure in your arteries when your heart muscle relaxes (in between beats).  Normal blood pressure is around 120/80 mmHG. 

High blood pressure occurs when the long-term force of blood against arterial walls is too high that it can eventually cause damage such as heart disease.  Hypertension tends to develop over years and often goes on without any noticeable symptoms.  If any symptoms exist they may consist of headaches, shortness of breath or nosebleeds.  

Hypertension has multiple Risk Factors including:

Age: the risk of hypertension increases naturally with age.  Men often develop hypertension after age 45 and women after age 65

Race: hypertension is more common in blacks who often develop hypertension earlier on

Family History: hypertension runs in families

Being Overweight or Obese: the more you weigh, the more blood you need to pump throughout your body, increasing blood pressure

Being Physically Inactive: people who are not regularly active often have higher heart rates which in turn leads to higher blood pressure

Smoking Tobacco: smoking immediately raises blood pressure as well as damages the inside of your arteries

Consuming Too Much Salt: salt causes your body to retain fluid and consequentially raises blood pressure

Not Consuming Enough Potassium: Potassium helps to regulate salt concentrations in the body and therefore controls helps maintain blood pressure.  Key: Bananas are high in Potassium!

Drinking Too Much Alcohol: Overtime, heavy drinking can damage your heart

Stress: high levels of stress temporarily increase blood pressure 

Be Proactive! 

 Check your Blood pressure regularly if you might be at risk for hypertension.  Checking blood pressure is easy and painless and can be done at the doctors office or even at home with the help of a family member or friend.  Even if you aren't at risk for hypertension, its better to be safe than sorry and check your blood pressure regularly.  There are also ways to maintain a healthy blood pressure by changing habits of your lifestyle to promote a healthy heart and keep your blood pressure under control.  Take control of your blood pressure before it takes control of you. 

References:

http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/AboutHighBloodPressure/Understanding-Blood-Pressure-Readings_UCM_301764_Article.jsp#.V9mb4TuxFEc

http://www.vertex42.com/ExcelTemplates/blood-pressure-chart.html

http://www.mayoclinic.org/diseases-conditions/high-blood-pressure/basics/definition/con-20019580