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Acupuncture & Natural Health Solutions Newsletter   Providing Natural Health Care for the Entire Family
Issue #2016-5a

7 Tips to Reduce Your Blood Pressure

Affecting one in three adults, high blood pressure is one of the most common health issues in America and most often the result of busy schedules and high-stress jobs. Sometimes it can be hard to slow down, however, addressing high blood pressure is very important to improving overall health and quality of life. Below are natural ways that can help lower your blood pressure.

Work Less 
Working less hours is one of the hardest commitments for Americans for multiple reasons. According to a study done by the University of California, Irvine, those who worked more than 41 hours a week had an increased risk of hypertension by 15 percent. Try to stick to 40 hours a week in the office. Take advantage of those vacations days when you can, you deserve it!

Get Outside 
Find a place outside where you can get some peace and quiet whether it is your backyard or a local park. Getting outside in nature and getting moving is an easy way to reduce your blood pressure. Try to go on a brisk 20-minute walk every day.

Drink Less Caffeine 
A study done by Duke University Medical Center found that consuming around three cups of coffee has a lasting effect on blood pressure. Caffeine tightens blood vessels, which results in an increase in blood pressure. When caffeine increases blood flow, it magnifies the feelings of stress you are probably already feeling. Try to cut down on the coffee and turn to decaf. 

Tune In 
Researchers at the University of Florence in Italy found that listening to calming music for 30 minutes daily can help lower blood pressure. Listeners who practiced this daily on top of deep breathing lowered their average systolic reading by 3.2 points. Taking the time every day to listen to music and relax is simple and effective. 

Pay Attention to What You Eat 
Try to increase your fiber intake with foods such as fruits, vegetables, whole grains and legumes. Fiber found in these foods can help lower your LDL (bad cholesterol). Add more omega-3 fatty acids to your diet. Omega-3s are good for your health for a number of reasons. They can be found in fish oil, flax seed oil, as well as in salmon and other fatty fishes. They are also known to help lower your cholesterol.

Acupuncture is an effective natural treatment for hypertension. Traditional Chinese Medicine believes that when one has high blood pressure, the body is out of balance. Acupuncture works to relax the body and mind and return the body's natural energy flow back to balance. TCM believes the Liver and Kidney organs are associated with high blood pressure and focuses on these acupuncture points to relieve stress.  

Massage Therapy 
Massage therapy is well known for reducing stress and hypertension. A study done at the Wirral Metropolitan College Department of Medicine found that patients experienced less muscle tension and a lower heart rate after massage therapy treatment. Massage is non invasive and not only relaxes the body, but the mind as well. 

Lowering your blood pressure is not something that happens overnight. Sticking to a healthy diet and exercise plan and finding a natural treatment that works for you can help you get back on the road to health and reduce stress and hypertension. 

Souce Links (click the link to read detail articles):

1:  13 Ways To Lower Blood Pressure Naturally
2:  The Benefits of Massage for Hypertension
3.  Lower Your Blood Pressure, Extend Your Life

  Research Review
Vitamin D Therapy for Prehypertension and Hypertension

Vitamin D therapy for prehypertension or hypertension
Alan Gaby, MD

Arora P, et al

Vitamin D therapy in individuals with prehypertension or hypertension: the DAYLIGHT trial.
Circulation 2015;131:254-262.

Randomized, double-blind, placebo-controlled trial

Five hundred and thirty-four individuals (aged 18-50 years) in the United States with a serum 25-hydroxyvitamin D level of 25 ng/ml or lower and prehypertension or stage 1 hypertension (systolic blood pressure of 120-159 mm Hg)

Study Medication and Dosage:
High-dose (4,000 IU per day) or low-dose (400 IU per day) vitamin D3 for 6 months

Primary Outcome Measures:
24-Hour ambulatory systolic blood pressure

Key Findings:
Systolic blood pressure fell slightly in both groups, but the mean decrease was non-significantly greater in the low-dose group than in the high-dose group (-1.6 vs. -0.8 mm Hg). Results were consistent among white and black participants.

Practice Implications:
Although some studies have shown that vitamin D supplementation can lower blood pressure, many others have found no effect. A meta-analysis of 46 randomized controlled trials concluded that vitamin D had no significant effect on systolic or diastolic blood pressure.

It has been suggested that the lack of efficacy in some studies may have been due to the use of inadequate doses of vitamin D. However, the results of the present study indicate that higher doses of vitamin D are no more effective, and may even be less effective, than lower doses.

The available evidence does not support the use of high-dose vitamin D to treat hypertension.

1Beveridge LA, et al. Effect of vitamin D supplementation on blood pressure: a systematic review and meta-analysis incorporating individual patient data. 

JAMA Intern Med 2015;175:745-754.
Recipe Corner

Green Smoothie Recipes For High Blood Pressure
1)    Strawberry-Orange with Beet Smoothie
  • 1 cup raw beet, chopped
  • 1 cup whole strawberries
  • 1 orange, peeled and deseeded
  • 1 banana, peeled
  • 3 cups fresh baby spinach
  • 8 ounces homemade almond milk

Calories: 333 | Protein: 9g | Carbs: 71g | Fat: 4g | Calcium: 17% | Iron: 4.6mg

2) Orange Grapefruit Smoothie
  • 1 frozen banana, peeled, sliced and thawed slightly
  • 2 cups whole strawberries
  • 1 red grapefruit, peeled and deseeded
  • 1 orange, peeled and deseeded
  • 2 chard leaves
  • 2 cups fresh baby spinach
  • 6 to 8 ounces of filtered water

Calories: 345 | Protein: 7g | Carbs: 85g | Fat: 1g | Calcium: 19% | Iron: 3.8mg

The information contained within the  newsletter is only used to educate and inform. This newsletter is  not a substitute for the advice of a licensed and registered health  care provider. Seek prompt attention for emergencies. Consult  a health care provider for specific health concerns, and before  starting a diet, cleanse or exercise routine.
Monthly Acupuncture Column Featured in SW Florida's Health & Wellness Magazine 
Toni Eatros, AP,
Acupuncture Physician, 
is the  featured acupuncture columnist in the popular SW Florida's Health & Wellness Magazine.
Be sure to check out May's issue, on stands now, about A Closer Look at Cholesterol & Statin Drugs - Part 2
Click the link below 
to view April's Article:
A Closer Look at Cholesterol & Statin Drugs - Part 1
Acupressure points
Rubbing acupuncture
points with your finger for  30 - 60 seconds can stimulate and promote the circulation of Qi within your own body,  restoring health and well-being. 
Stomach 36 (ST 36):
English:  Leg Three Li
Chinese: Zusanli

On the outside of the leg, approximately
one hand-width below the kneecap, just o the bone.

Strengthens the Spleen, harmonizes the intestines and clears food stagnation, stops vomiting, regulates Qi and Blood, transform sphlegm, enhances immune function, breaks up blood stagnation in the chest.

Heart 7 (HT 7)
English:  Spirit Gate
Chinese: Shen Men
With palm facing up, on the inside of the wrist,on the little finger side of the crease where the hand meets the wrist.
Calms the Shen (Spirit), clears the channels and sedates the regulatory function of internal organs.

Liver 3 (LV 3)
English:  Great Surge
Chinese: Tai Chong
On the top of the foot, in the depression between where the first and second metatarsal bones meet.
Used for headaches, painful and/or blurry eyes, depression,in ammation and pain of toes, ankle, and lower leg. Lowers blood pressure and plasma endothelin-1 levels. DO NOT USE DURING PREGNANCY.

Acupuncture Research
  Acupuncture and Blood Pressure

A new study has shown that acupuncture may help patients with high blood pressure lower their risk of stroke and heart disease.

The study was done at the University of California Irvine and published in the Medical Acupuncture journal.

Researchers found that electro-acupuncture, a type of acupuncture, reduced blood pressure for up to 6 weeks for patients with hypertension.

The study found that 70 percent of the patients who received the acupuncture treatment reported a significant decrease in blood pressure.

High blood pressure is extremely common among Americans, almost 30 percent of American adults have high blood pressure.

The study also found the treatment helped regulate blood sugar and the hormone that regulates electrolytes.

Senior author and cardiologist John Longhurst concluded that the acupuncture treatment can help lower the risk of stroke, heart failure and peripheral artery disease.

Sources link:

Acupuncture Books





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