10 ways to control high blood pressure without medication

10 ways to control high blood pressure without medication

By making these 10 lifestyle changes, you can lower your blood pressure and reduce your risk of heart disease.If you've been diagnosed with high blood pressure, you might be worried about taking medication to bring your numbers down.

Lifestyle plays an important role in treating your high blood pressure. If you successfully control your blood pressure with a healthy lifestyle, you might avoid, delay or reduce the need for medication.

Here are 10 lifestyle changes you can make to lower your blood pressure and keep it down.

1. Lose extra pounds and watch your waistline

Blood pressure often increases as weight increases. Being overweight also can cause disrupted breathing while you sleep (sleep apnea), which further raises 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.

Besides shedding pounds, you generally should also keep an eye on your waistline. Carrying too much weight around your waist can put you at greater risk of high blood pressure.

In general:

Men are at risk if their waist measurement is greater than 40 inches (102 centimeters).

Women are at risk if their waist measurement is greater than 35 inches (89 centimeters).

These numbers vary among ethnic groups. Ask your doctor about a healthy waist measurement for you.

2. Exercise regularly

Regular physical activity — at least 30 minutes most days of the week — can lower your blood pressure by 4 to 9 millimeters of mercury (mm Hg). It's important to be consistent because if you stop exercising, your blood pressure can rise again.

If you have slightly high blood pressure (prehypertension), exercise can help you avoid developing full-blown hypertension. If you already have hypertension, regular physical activity can bring your blood pressure down to safer levels.

The best types of exercise for lowering blood pressure include walking, jogging, cycling, swimming or dancing. Strength training also can help reduce blood pressure. Talk to your doctor about developing an exercise program.

3. Eat a healthy diet

Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 14 mm Hg. This eating plan is known as the Dietary Approaches to Stop Hypertension (DASH) diet.

It isn't easy to change your eating habits, but with these tips, you can adopt a healthy diet:

Keep a food diary. Writing down what you eat, even for just a week, can shed surprising light on your true eating habits. Monitor what you eat, how much, when and why.

Consider boosting potassium. Potassium can lessen the effects of sodium on blood pressure. The best source of potassium is food, such as fruits and vegetables, rather than supplements. Talk to your doctor about the potassium level that's best for you.

Be a smart shopper. Read food labels when you shop and stick to your healthy-eating plan when you're dining out, too.

4. Reduce sodium in your diet

Even a small reduction in the sodium in your diet can reduce blood pressure by 2 to 8 mm Hg.

The effect of sodium intake on blood pressure varies among groups of people. In general, limit sodium to less than 2,300 milligrams (mg) a day or less. However, a lower sodium intake — 1,500 mg a day or less — is appropriate for people with greater salt sensitivity, including:

African-Americans

Anyone age 51 or older

Anyone diagnosed with high blood pressure, diabetes or chronic kidney disease

To decrease sodium in your diet, consider these tips:

Read food labels. If possible, choose low-sodium alternatives of the foods and beverages you normally buy.

Eat fewer processed foods. Only a small amount of sodium occurs naturally in foods. Most sodium is added during processing.

Don't add salt. Just 1 level teaspoon of salt has 2,300 mg of sodium. Use herbs or spices to add flavor to your food.

Ease into it. If you don't feel you can drastically reduce the sodium in your diet suddenly, cut back gradually. Your palate will adjust over time.

5. Limit the amount of alcohol you drink

Alcohol can be both good and bad for your health. In small amounts, it can potentially lower your blood pressure by 2 to 4 mm Hg.

But that protective effect is lost if you drink too much alcohol — generally more than one drink a day for women and for men older than age 65, or more than two a day for men age 65 and younger. One drink equals 12 ounces of beer, five ounces of wine or 1.5 ounces of 80-proof liquor.

Drinking more than moderate amounts of alcohol can actually raise blood pressure by several points. It can also reduce the effectiveness of blood pressure medications.

6. Quit smoking

Each cigarette you smoke increases your blood pressure for many minutes after you finish. Quitting smoking helps your blood pressure return to normal. People who quit smoking, regardless of age, have substantial increases in life expectancy.

7. Cut back on caffeine

The role caffeine plays in blood pressure is still debated. Caffeine can raise blood pressure by as much as 10 mm Hg in people who rarely consume it, but there is little to no strong effect on blood pressure in habitual coffee drinkers.

Although the effects of chronic caffeine ingestion on blood pressure aren't clear, the possibility of a slight increase in blood pressure exists.

To see if caffeine raises your blood pressure, check your pressure within 30 minutes of drinking a caffeinated beverage. If your blood pressure increases by 5 to 10 mm Hg, you may be sensitive to the blood pressure raising effects of caffeine. Talk to your doctor about the effects of caffeine on your blood pressure.

8. Reduce your stress

Chronic stress is an important contributor to high blood pressure. Occasional stress also can contribute to high blood pressure if you react to stress by eating unhealthy food, drinking alcohol or smoking.

Take some time to think about what causes you to feel stressed, such as work, family, finances or illness. Once you know what's causing your stress, consider how you can eliminate or reduce stress.

If you can't eliminate all of your stressors, you can at least cope with them in a healthier way. Try to:

Change your expectations. Give yourself time to get things done. Learn to say no and to live within manageable limits. Try to learn to accept things you can't change.

Think about problems under your control and make a plan to solve them. You could talk to your boss about difficulties at work or to family members about problems at home.

Know your stress triggers. Avoid whatever triggers you can. For example, spend less time with people who bother you or avoid driving in rush-hour traffic.

Make time to relax and to do activities you enjoy. Take 15 to 20 minutes a day to sit quietly and breathe deeply. Try to intentionally enjoy what you do rather than hurrying through your "relaxing activities" at a stressful pace.

Practice gratitude. Expressing gratitude to others can help reduce stressful thoughts.

9. Monitor your blood pressure at home and see your doctor regularly

Home monitoring can help you keep tabs on your blood pressure, make certain your lifestyle changes are working, and alert you and your doctor to potential health complications. Blood pressure monitors are available widely and without a prescription. Talk to your doctor about home monitoring before you get started.

Regular visits with your doctor are also key to controlling your blood pressure. If your blood pressure is under control, you might need to visit your doctor only every six to 12 months, depending on other conditions you might have. If your blood pressure isn't well-controlled, your doctor will likely want to see you more frequently.

10. Get support

Supportive family and friends can help improve your health. They may encourage you to take care of yourself, drive you to the doctor's office or embark on an exercise program with you to keep your blood pressure low.

If you find you need support beyond your family and friends, consider joining a support group. This may put you in touch with people who can give you an emotional or morale boost and who can offer practical tips to cope with your condition.

Does Sugar Cause Inflammation in the Body?

Does Sugar Cause Inflammation in the Body?

Inflammation is part of the body’s natural healing process.

During injury or infection, the body releases chemicals to help protect it and fight off any harmful organisms. This can cause redness, warmth and swelling.

Some foods, like sugar, can also cause inflammation in the body, which is normal.

However, eating too many inflammatory foods may cause chronic low-grade inflammation. This can cause serious health problems, such as heart disease, diabetes, cancer, and allergies (1, 2, 3, 4).

This article covers all you need to know about the role of sugar and inflammation in the body

Too Much Added Sugar Is Linked to Inflammation

Several animal studies have shown that a diet high in added sugar leads to obesity, insulin resistance, increased gut permeability and low-grade inflammation (5).

Human studies confirm the link between added sugar and higher inflammatory markers.

A study of 29 healthy people found that consuming only 40 grams of added sugar from just one 375-ml can of soda per day led to an increase in inflammatory markers, insulin resistance and LDL cholesterol. These people tended to gain more weight, too (6).

Another study in overweight and obese people found that consuming one can of regular soda daily for six months led to increased levels of uric acid, a trigger for inflammation and insulin resistance. Subjects who drank diet soda, milk or water had no increase in uric acid levels (7).

Drinking sugary drinks can spike inflammation levels. Moreover, this effect can last for a considerable amount of time.

Consuming a 50-gram dose of fructose causes a spike in inflammatory markers like C-reactive protein (CRP) just 30 minutes later. Furthermore, CRP remains high for over two hours (8).

In addition to added sugar, eating too many refined carbohydrates has also been linked to increased inflammation in humans (9, 10, 11).

In one study, eating just 50 grams of refined carbs in the form of white bread resulted in higher blood sugar levels and an increase in the inflammatory marker Nf-kB (10).

SUMMARYConsuming too much added sugar and refined carbohydrates is linked with elevated inflammation in the body as well as insulin resistance and weight gain.

How Added Sugar Affects Your Body

Consuming excess added sugar and refined carbohydrates causes several changes in the body, which help explain why a diet high in sugar can lead to chronic, low-grade inflammation.

• Excess production of AGEs: Advanced glycation end products (AGEs) are harmful compounds that form when protein or fat combine with sugar in the bloodstream. Too many AGEs leads to oxidative stress and inflammation (12).
• Increased gut permeability: Bacteria, toxins and undigested food particles can more easily move out of the gut and into the bloodstream, potentially leading to inflammation (5, 13).
• Higher “bad” LDL cholesterol: Excess LDL cholesterol has been associated with higher levels of C-reactive protein (CRP), a marker of inflammation (6, 14).
• Weight gain: A diet rich in added sugar and refined carbohydrates can lead to weight gain. Excess body fat has been linked to inflammation, partly due to insulin resistance (15).

It is important to remember that inflammation is unlikely to be caused by sugar alone. Other factors like stress, medication, smoking and excess fat intake can also lead to inflammation (15).

SUMMARYExcess consumption of added sugar and refined carbohydrates is linked to increased AGE production, gut permeability, LDL cholesterol, inflammatory markers and weight gain. All of these factors can trigger low-grade chronic inflammation.

Added Sugar Can Lead to Long-Term Health Problems

Observational studies in humans have linked high added sugar and refined carbohydrate intake to many chronic diseases, including heart disease, cancer, diabetes, obesity and more.

Heart Disease

Several studies have found a strong link between consuming sugary drinks and an increased risk of heart disease (16).

A large study involving more than 75,000 women found that those who consumed a diet high in refined carbohydrates and sugar had up to a 98% greater risk of heart disease, compared to women with the lowest intake of refined carbs (17).

This is likely due to the impact of sugar consumption on heart disease risk factors, such as increased LDL cholesterol, increased blood pressure, obesity, insulin resistance and increased inflammatory markers (16, 18).

Cancer

Several studies show people with high sugar intakes may be at a greater risk of developing cancer (19, 20, 21, 22).

One study found that when mice were fed high-sugar diets, they developed breast cancer, which then spread to other parts of the body (3).

One study looking at the diets of over 35,000 women found that those who consumed the most sugary foods and drinks had double the risk of developing colon cancer, compared to those who consumed a diet with the least added sugar (20).

While more research is needed, it is thought that the increased risk of cancer may be due to the inflammatory effect of sugar. In the long-term, inflammation caused by sugar may damage DNA and body cells (23).

Some experts believe that chronically high insulin levels, which can result from consuming too much sugar, may also play a role in cancer development (24).

Diabetes

Studies link the increased consumption of added sugar to type 2 diabetes (25, 26, 27, 28).

A large analysis including over 38,000 people found that just one serving of sugary drinks daily was associated with an 18% greater risk of developing type 2 diabetes (26).

Another study found that increasing corn syrup intake was strongly associated with diabetes. In contrast, fiber intake helped protect against the development of diabetes (27).

Obesity

Obesity is often referred to as a low-grade inflammatory disease. Eating too much added sugar is linked to weight gain and obesity (29, 30).

Experts suggest that modern diets, which are often high in refined carbs and added sugar, can lead to an imbalance in gut bacteria. This may partly explain the development of obesity (9).

A review of 88 observational studies found that a higher intake of sugary soda was associated with greater calorie intake, higher body weight and lower intake of other important nutrients (31).

One study in mice found that a diet high in sugar counteracted the anti-inflammatory effects of fish oil and promoted obesity (4).

Other Diseases

A high intake of added sugar and refined carbs has been linked to the development of other diseases, such as liver disease, inflammatory bowel disease, mental decline, arthritis and others 

In particular, excess fructose consumption has been linked to non-alcoholic fatty liver disease. How this happens isn’t fully understood, but is thought to be due to a mix of increased gut permeability, bacterial overgrowth in the gut and ongoing low-grade inflammation (35).

However, evidence connecting sugar to health problems is mostly based on observational studies. Therefore, they cannot prove that sugar alone was the cause of these health problems (34).

SUMMARYObservational studies have linked excess added sugar consumption to the development of several chronic diseases, such as diabetes, heart disease, obesity and cancer.

Natural Sugar Is Not Linked to Inflammation

It’s important to note that there is a difference between added sugar and natural sugar.

Added sugar is removed from its original source and added to foods and drinks to serve as a sweetener or increase shelf life.

Added sugar is found mostly in processed foods and drinks, though table sugar is also considered an added sugar. Other common forms include high-fructose corn syrup (HFCS), sucrose, fructose, glucose and corn sugar.

Among US adults, around 13% of total calories come from added sugar. This is high, considering that government guidelines advise that no more than 5% to 15% of calories should come from both solid fats and added sugar (36).

Excess amounts of added sugar and refined carbs have been linked to inflammation (6, 9, 10).

However, natural sugar has not been linked to inflammation. In fact, many foods containing natural sugars, such as fruits and vegetables, may be anti-inflammatory (37).

Natural sugars include those naturally occurring in foods. Examples include fructose in fruit and lactose in milk and dairy products.

Consuming natural sugars should not be any cause for concern. That’s because they act very differently than added sugar when consumed and digested in the body.

Natural sugar is usually consumed within whole foods. Thus, it is accompanied by other nutrients, such as protein and fiber, which cause natural sugars to be absorbed slowly. The steady absorption of natural sugar prevents blood sugar spikes.

A diet high in whole foods like fruit, vegetables and whole grains can have other health benefits, too. There is no need to limit or avoid whole foods (38, 39, 40).

SUMMARYAdded sugar, which is removed from its original source and added to foods and drinks, is associated with inflammation. Natural sugar, which is found in whole foods, is not.

Lifestyle Changes Can Reduce Inflammation

The good news is that certain lifestyle changes, such as reducing your intake of sugary and processed foods, can lead to lower inflammation levels in the body (41).

For example, consuming fructose has a dose-dependent impact on inflammation. This means the more you eat, the greater the inflammation in the body (42).

In addition, a sedentary lifestyle, smoking and high stress levels have also been associated with chronic low-grade inflammation (43, 44, 45).

However, regular physical activity has been shown to reduce belly fat and inflammatory markers in humans (46).

Therefore, it seems possible to reduce inflammation levels by making dietary changes.

One study found that replacing processed foods with whole, unprocessed foods improved insulin resistance, improved cholesterol levels and reduced blood pressure, all of which are related to inflammation (47).

Another study found that reducing fructose consumption improved inflammatory blood markers by almost 30% (41).

Below are some simple tips to help reduce inflammation:

• Limit processed foods and drinks: By reducing or eliminating these products, you’ll naturally exclude key sources of added sugar like soda, cakes, cookies and candy, as well as white bread, pasta and rice.
• Read food labels: If you are unsure about certain products, get into the habit of reading food labels. Look out for ingredients like sucrose, glucose, high-fructose corn syrup, maltose and dextrose.
• Choose whole-grain carbs: These include oats, whole-grain pasta, brown rice, quinoa and barley. They have lots of fiber and antioxidants, which can help control blood sugar and protect against inflammation.
• Eat more fruits and vegetables: Fruits and vegetables contain antioxidants, vitamins and minerals, which can protect against and reduce inflammation in the body.
• Eat lots of antioxidant-rich foods: Fill your plate with foods rich in antioxidants, which naturally help counteract inflammation. These include nuts, seeds, avocados, oily fish and olive oil.
• Keep active: Regular physical activity, including both aerobic and resistance exercise, can help protect against weight gain and inflammation.
• Manage stress levels: Learning to manage stress levels through relaxation techniques and even exercise can help reduce inflammation.

SUMMARYReplacing foods and drinks high in added sugar and refined carbohydrates may help lower inflammatory markers. Including whole foods in your diet can also help fight inflammation.

The Bottom Line
The evidence suggests that eating too much added sugar and too many refined carbohydrates causes inflammation in your body.

Over time, the inflammation caused by poor dietary habits may lead to several health problems, such as heart disease, diabetes, liver disease and cancer.

However, inflammation can also be caused by many other factors, including stress, medication, smoking and excess fat intake (15).

There are several things you can do to help fight inflammation, including exercising regularly and effectively managing your stress levels.

Furthermore, cut down on processed foods and drinks, choose whole foods, and limit your intake of added sugar and refined carbohydrates.

9 Signs Your Blood Sugar is Too High

Have you ever felt like something was off with your body, but you weren’t sure what was causing it? When something isn’t quite right with our bodies, we often experience symptoms. Symptoms are the body’s way of letting us know that there’s an underlying problem.

On the surface, blurred vision, slow healing of wounds and constant hunger don’t seem to be related. But if you put them together, you might be able to find out what’s really going on. These are all symptoms of high blood sugar.

Blood in the human body naturally contains sugar in the form of glucose. The right amount of blood sugar provides energy to the body’s cells and organs. In order to keep blood sugar levels at a healthy range, the body needs insulin. Insulin is a hormone that takes blood sugar and delivers it to the body’s cells.

In people with type 1 diabetes, the immune system attacks the cells in the pancreas that produce insulin. In those suffering from type 2 diabetes, the body produces insulin but it is unable to use it properly.

What Causes High Blood Sugar?

When you are sick or stressed out, your body produces hormones to combat illness and stress. This can end up triggering high blood sugar. Other causes of high blood sugar include:

Not enough insulin or oral diabetes medication

Eating or drinking more carbohydrates than usual

Less activity or exercise than ususal

Illness or infection

Injury or surgery

Certain medications

Symptoms Of High Blood Sugar

When he body’s blood sugar levels are too high, they begin to create problems. Over time, the blood vessels become damaged, which can lead to many complications. High blood sugar can end up causing a heart attack or stroke, kidney disease or kidney failure and damage to the eyes or loss of vision.

It can also create nerve problems in the skin, leading to sores and infections. Being able to recognize the symptoms of high blood sugar can help you catch it early and prevent it from causing permanent damage.

1. NUMBNESS, BURNING OR TINGLING

HIGH BLOOD SUGAR CAN CAUSE NUMBNESS, BURNING OR TINGLING IN THE HANDS, LEGS AND FEET. THIS IS CAUSED BY DIABETIC NEUROPATHY, WHICH IS A COMPLICATION OF DIABETES.

2. Constant Hunger
Without the proper amount of blood sugar to give your body energy, you may end up constantly craving food, because your body is looking for an alternative energy source.

3. Frequent Urination
High sugar in the blood ends up in the kidneys and urine, which attracts even more water. This can lead to frequent urination.

4. Increased Thirst
Along with frequent urination, sugar in the kidneys and urine can cause increased thirst.

5. Unexplained Weight Gain or Loss
When the body’s cells aren’t getting the glucose they need, the body burns muscle and fat for energy instead. This can cause sudden or unexplained weight loss. The same can also be said of weight gain, unfortunately. So it is good to keep an eye out for any type of severe weight fluctuation.

6. Fatigue
When the body’s cells aren’t able to access blood sugar for energy, a person can end up feeling constantly fatigued.

7. Difficulty Concentrating
When your body is unbalanced, your mind also suffers. High blood sugar can cause difficulty concentrating and problems with memory.

8. Slow Healing
High blood sugar can cause damage to the nerves. If you notice your cuts or wounds have been healing very slowly, it might be a good idea to get your blood sugar checked.

9. Dizziness Or Blurred Vision
Dizziness and blurred vision, especially if brought on suddenly, should never be ignored. High blood sugar could be the underlying cause for both of these symptoms.

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The Citi Lab and Research Centre it is one of the major independent providers of clinical laboratory diagnostic services in Pakistan. We provide our customers with the laboratory information required for diagnosis and treatment of medical disorders. CL & RC offers a complete range of clinical lab services. OBJECTIVETo fulfill the need of Doctors, Clinics, Polyclinics and Hospitals on a daily basis through latest equipment and modern technology at affordable rates.MISSIONProviding the highest quality services in the field of clinical pathology ensuring that Doctors, Clinics, Polyclinics and Hospitals can have the necessary information to formulate a proper diagnosis to facilitate the health.

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