Horse Health Glossary – The Horse
Have Hypertension? Lift More Weights
Strength training exercises like lifting weights two or three times a week can help lower high blood pressure, according to a Brazilian study published in the journal Scientific Reports.
Cardiovascular diseases are the leading cause of death worldwide, and high blood pressure accounts for 13.8 per cent of deaths from such diseases. About a billion people in the world have high blood pressure. Previous studies have shown that aerobic exercise can help lower high blood pressure. To examine the impact of strength training on high blood pressure, the researchers analysed 14 studies that included 253 participants with hypertension. The average age was 59.
On average, moderate to vigorous strength training at least twice a week for a minimum duration of eight weeks was associated with significant reduction in blood pressure, with systolic pressure dropping by an average of 10 mmHg and diastolic pressure decreasing by 4.79 mmHg.
Strength training was more effective in lowering blood pressure in those aged 18-50 years than those aged 51-70. Nevertheless, strength training can be beneficial for older folks, too.
"Strength training interventions can be used as a non-drug treatment for arterial hypertension, as they promote significant decreases in blood pressure," the study concluded.
Longer breastfeeding linked to better academic test scores
How long you breastfeed may have an impact on your child's academic test scores later in life. According to a British study published in the journal Archives of Disease in Childhood, children who were breastfed for longer periods were more likely to achieve better results in their General Certificate of Secondary Education (GCSE) tests at age 16, compared with those who were not breastfed.
The researchers followed 4,940 kids born in 2000-2002 through high school and looked at the results in English and mathematics. As many as 41.7 per cent of those who were never breastfed failed their English exams compared with just 19.2 per cent of those who were breastfed for at least 12 months. For the mathematics exam, 41.9 per cent of those never breastfed failed compared with only 23.7 per cent who were breastfed for at least 12 months.
After accounting for people's socio-economic status and their parents' intelligence, kids breastfed for at least a year were 39 per cent were more likely to have a high pass in both maths and English. "Breastfeeding should continue to be encouraged, when possible, as improvements in academic achievement constitute only one of its potential benefits," the study concluded.
Did You Know?
The World Health Organization is advising people to skip sweeteners as there is no evidence that sugar substitutes help reduce body fat, and long-term use may even increase the risks of type 2 diabetes, cardiovascular diseases and mortality in adults
Mental illness linked to heart attack, stroke
People diagnosed with a mental health disorder in their 20s or 30s have up to a threefold increased risk of heart attack or stroke later in life, according to a study published in the European Journal of Preventive Cardiology.
The researchers used data from more than 6.5 million South Korean adults aged 20 to 39 without a history of heart attack or stroke. About 13.1 per cent participants had at least one mental disorder at the onset, including anxiety and depression. During a median follow-up of 7.6 years, there were 16,133 cases of heart attack and 10,509 cases of stroke.
The risk of having a heart attack was 58 per cent higher and the risk of having a stroke was 42 per cent higher among people with mental illness, compared with people with no mental health problems. Lifestyle behaviour did not explain the excess risk.
The risk of heart attack was elevated for all mental disorders but was highest among people with a diagnosis of post traumatic stress disorder, followed by schizophrenia, substance use disorder, bipolar disorder, personality disorders, eating disorders, depression, anxiety and somatoform disorders (a group of psychiatric disorders that cause unexplained physical symptoms). The risk of stroke was highest among those with personality disorders, followed by schizophrenia, bipolar disorder, substance use disorder, depression, anxiety and somatoform disorders.
"Patients with mental health problems are known to have a shorter life expectancy than the general population, with the majority of deaths caused by physical illnesses," said the study. "The findings indicate that such individuals should receive regular health checkups and medication, if appropriate, to prevent myocardial infarction and stroke."
Afternoon exercise best for people with type 2 diabetes
A US study published in the journal Diabetes Care has found that people with type 2 diabetes achieve greater improvements in blood sugar levels if they exercise in the afternoon. The study included 2,416 overweight/obese people with type 2 diabetes, mean age 59, who wore waist accelerometers that tracked physical activity for a week at the start of the study and four years later. They were grouped based on the time of day they exercised.
Those who engaged in moderate-to-vigorous physical activity in the afternoon, between 2pm and 5pm, had the greatest reduction in blood sugar levels at one year, which was maintained after four years. The extent of the reduction was 30 per cent to 50 per cent more than other groups. Additionally, the afternoon exercise group was more likely to no longer need glucose-lowering medications.
People with type 2 diabetes have an increased risk of heart disease, vision impairment and kidney disease. Lifestyle interventions such as a healthy diet and regular physical activity are often recommended to manage blood glucose levels. "We have known that physical activity is beneficial, but what our study adds is a new understanding that the timing of the activity may be important, too," said the study.
Did You Know?
An analysis of 10,528 heart attack patients admitted to hospitals across Ireland found that deadly heart attacks were highest on Mondays
Research presented at the British Cardiovascular Society conference.
Multivitamins may improve memory in older adults
Taking multivitamin supplements daily can improve memory and slow cognitive ageing in older adults, according to a US study published in the American Journal of Clinical Nutrition.
The study included 3,562 adults over 60 who were randomly assigned to take the multivitamin or a placebo, daily, for three years. The participants took online tests that assessed memory and cognition annually for over three years.
The participants in the multivitamin group did significantly better on the memory tests at the one-year mark, and the benefits were sustained over three years of follow-up.
Taking multivitamins for a year appeared to fend off the equivalent of 3.1 years of age-related mental decline compared with the placebo. Participants with a history of cardiovascular diseases benefited the most.
The findings of this study are consistent with another recent study of 2,262 older adults that found that taking a daily multivitamin improved cognition, episodic memory and executive function compared with placebo and the benefits were more pronounced in those with a history of cardiovascular disease.
"Multivitamin supplementation holds promise as a safe and accessible approach towards maintaining cognitive health in older age," the study concluded.
Regular mammograms save lives
Women who follow guidelines and get regular mammogram screenings are more likely to survive a breast cancer diagnosis, according to a study presented at the annual meeting of the American Society of Clinical Oncology.
The study included 37,079 women aged 40 to 69 from nine Swedish counties who had between one and five opportunities for screening mammograms before they were diagnosed with breast cancer between 1992 and 2016. As many as 4,564 of them subsequently died of breast cancer. Participants who underwent all five screening exams as per guidelines were 72 per cent less likely to die of the disease compared with women who had no mammograms.
The risk of dying from breast cancer increased with the number of recommended mammograms the women missed. Delays in screenings "can contribute to being diagnosed with advanced disease and may be life-threatening," said the study.
According to the American Cancer Society, women who are not at high risk for breast cancer should do mammogram annually from age 45 to 54. Women 55 and older can continue yearly mammograms or switch to every other year.
Did You Know?
A diet low in flavanols, nutrients found in berries, apples, grapes, citrus fruits, spinach, tea and dark chocolate can drive age-related memory loss
Proceedings of the National Academy of Sciences
Heart attack may accelerate brain ageing
People who suffer heart attack may experience a significantly faster decline in cognition over the following years. The US study published in JAMA Neurology included 30,465 people, with an average age of 64 years, who did not have a heart attack, stroke or dementia at the start of the study. Women constituted 56 per cent of the participants.
Over a median follow up of 6.4 years, 1,033 of them had a heart attack, and 137 of those had a second heart attack. Researchers assessed the participants' global or overall cognition as well as memory and executive functioning at the start of the study and over time. While having a heart attack was not associated with an immediate decline in cognition, those who suffered one had faster declines in global cognition, memory and executive function over the years, compared with those who did not suffer one.
The eventual decline in global cognition after a heart attack was equivalent to about six to 13 years of cognitive ageing. Women showed a slower rate of decline in cognitive function.
Since cardiovascular diseases are the leading cause of death globally, the researchers hope that the results of this study "will serve as a wake-up call for people to control vascular risk factors like high blood pressure and elevated cholesterol as soon as they can, since having a heart attack increases the risk of decreased cognition and memory later on in life."
Eye drops may delay myopia in children
Nightly use of atropine eye drops may delay or prevent the onset of myopia or nearsightedness in children. Around 30 per cent of the global population has myopia, and it is estimated that by 2050, half the world's population will have the condition.
Elongation of the eye leads to myopia. It starts in young children and continues to progress into adolescent years before levelling off in most people. Apart from life-long use of glasses or contacts, nearsightedness can also increase the risk for retinal detachment, macular degeneration, cataracts and glaucoma.
For the phase-3 clinical trial published in JAMA Ophthalmology, 489 children aged six to 10 years were randomly assigned to a daily drop in each eye at bedtime of 0.01 per cent atropine, 0.02 per cent atropine or placebo eyedrops for three years. Atropine is used to dilate the pupils during an eye check.
The application of 0.01 per cent atropine turned out to be most effective in slowing the progression of myopia by limiting eyeglass prescription changes and slowing down the elongation of the eyeball. Though the 0.02 per cent atropine was also better than placebo, the results were less consistent.
The safety of the drug was assessed in a larger group of 573 children aged three to 16 years. Both doses were safe and well tolerated.
14 Types Of Headaches And How To Treat Them
Nearly everyone experiences head pain once in a while. However, there are different types of headaches. The cause, duration, and intensity of this pain can vary according to each type.
Many of us are familiar with some form of the throbbing, uncomfortable, and distracting pain of a headache. There are different types of headaches. The common types include:
Immediate medical attention needed
In some cases, a headache may require immediate medical attention. Seek immediate medical care if you're experiencing any of the following symptoms alongside your headache:
If your headache is less severe, read on to learn how to identify the type you may be experiencing and what you can do to ease your symptoms.
Primary headaches occur when the pain in your head is the condition. In other words, your headache isn't triggered by something your body is dealing with, like illness or allergies.
These headaches can be episodic or chronic:
The visual above is a general representation of where headaches may occur, but many can exist outside the areas noted.
Tension headacheIf you have a tension headache, you may feel a dull, aching sensation all over your head. Tenderness or sensitivity around your neck, forehead, scalp, or shoulder muscles also might occur.
Anyone can get a tension headache. Stress often triggers them.
Cluster headacheCluster headaches may occur with severe burning and piercing pain. They occur around or behind one eye or on one side of the face at a time. Symptoms may include:
These headaches occur in a series. Each headache can last from 15 minutes to 3 hours. During a cluster, people may experience headaches anywhere from one every other day to eight per day, usually around the same time each day. After one headache resolves, another will soon follow.
A series of cluster headaches can be daily for months at a time. In the months between clusters, people are symptom-free. Cluster headaches are more common in the spring and fall. They are also three times more common in men.
Doctors aren't sure what causes cluster headaches.
MigraineMigraine is a headache disorder that causes intense pulsing pain deep within your head. Migraine episodes may last between 4 and 72 hours untreated, significantly limiting your ability to carry out your daily routine. During one, you may experience:
About one-third of those with migraine experience visual disturbances before the headache phase starts. Known as migraine aura, it may cause you to see:
Auras can also include tingling on one side of your face or in one arm and trouble speaking.
Possible medical emergency
The symptoms of a stroke can also mimic a migraine episode. If any of these symptoms are new to you, seek immediate medical attention.
Migraine might run in your family, or the condition can be associated with other nervous system conditions. According to the National Institute for Neurological Disorders and Stroke (NINDS), people assigned female at birth are three times more likely to develop migraine than people assigned male at birth. People with post-traumatic stress disorder (PTSD) also have an increased risk of migraine.
Common migraine triggers include environmental factors, such as:
Hemicrania continua is a moderate headache on one side of your head that lasts continuously for at least 3 months. You might feel periods of increased intensity a few times per day.
Researchers estimate it accounts for about 1% of headaches. It's most common in young adults.
This type of headache may also be accompanied by:
Primary stabbing headaches, or ice pick headaches, are characterized by short, intense stabbing pains in your head lasting only a few seconds.
These headaches can occur a few times daily and come on without warning. Ice pick headaches could feel like a single stab or multiple stabs in succession.
Ice pick headaches usually move to different parts of your head. If you have ice pick headaches that always occur in the same spot, it might be a symptom of an underlying condition.
Thunderclap headacheA thunderclap headache is a severe headache that comes on rapidly, reaching peak intensity in under a minute. It may be benign, but it could also be a symptom of a serious condition requiring immediate medical attention.
In some cases, a thunderclap headache could indicate:
The first time you experience a thunderclap headache, seek immediate medical attention. If a doctor determines that another condition does not cause your headache, you can discuss a treatment plan for possible future thunderclap headaches.
Secondary headaches are a symptom of something else that is going on in your body. If the trigger of your secondary headache is ongoing, your headaches can become chronic. Treating the primary cause generally brings headache relief.
Allergy or sinus headacheHeadaches sometimes happen as a result of an allergic reaction. The pain from these headaches is often focused in your sinus area and the front of your head.
Migraine is sometimes misdiagnosed as sinus headaches. People with chronic seasonal allergies or sinusitis are susceptible to these headaches.
Hormone headachePeople who menstruate may experience headaches that are linked to hormonal fluctuations. Menstruation, using birth control pills, and pregnancy all affect estrogen levels, which can cause a headache.
Those headaches associated with the menstrual cycle are also known as menstrual migraine. These can occur between 3 days before your period to the third day of your period and during ovulation.
Caffeine headacheCaffeine affects blood flow to your brain. Too much can give you a headache, as can quitting caffeine "cold turkey." People who have frequent migraine headaches are at risk of triggering a headache due to caffeine use.
When you're used to exposing your brain to a certain amount of caffeine, a stimulant, each day, you might get a headache if you don't get caffeine. This may be because caffeine changes your brain chemistry, and withdrawal can trigger a headache.
Exertion headacheExertion headaches happen quickly after periods of intense physical activity. Weightlifting, running, and sexual intercourse are all common triggers for an exertion headache. It's thought that these activities cause increased blood flow to your skull, leading to a throbbing headache on both sides of your head.
An exertion headache shouldn't last too long. This type of headache usually resolves within a few minutes or several hours.
These headaches may also occur due to a secondary cause. If this type of headache is new to you or lasts longer, it may be best to seek medical attention for a diagnosis.
Hypertension headacheHigh blood pressure can cause a headache. This kind of headache signals an emergency. It occurs in some people when the blood pressure becomes dangerously high (greater than 180/120). In most cases, hypertension does not cause a headache.
A hypertension headache usually occurs on both sides of your head and is typically worse with any activity. It often has a pulsating quality.
Medical emergency
If you think you're experiencing a hypertension headache, seek immediate medical attention. Call 911 or go to the nearest emergency room if you have:
You're more likely to develop this type of headache if you're treating high blood pressure.
Medication overuse headacheMedication overuse headaches, also known as rebound headaches, can feel like a dull, tension-type headache, or they may feel more intensely painful, like a migraine episode.
You may be more susceptible to this type of headache if you frequently use over-the-counter (OTC) pain relievers. Overuse of these medications leads to more headaches rather than fewer.
These headaches are likelier to occur anytime OTC medications are used more than 15 days a month. These OTC medications include:
They're also more common with medications that contain caffeine.
Post-traumatic headachePost-traumatic headaches can develop after any head injury. These headaches feel like tension headaches or migraine episodes. They usually last up to 6 to 12 months after your injury occurs. They can become chronic.
Spinal headacheA spinal headache results from low cerebrospinal fluid pressure following a lumbar puncture. For this reason, it's also known as a post-dural puncture headache. You might feel this headache in your:
Research estimates that spinal headaches follow a lumbar puncture between 10 and 40% of the time. Onset usually begins within 2 to 3 days but could start several months later. It can also occur following an epidural or spontaneously.
This headache typically worsens when you are upright and improves when you lie down.
Other symptoms of spinal headache include:
In most cases, episodic headaches will go away within 48 hours. If you have a headache lasting more than 2 days or increasing in intensity, consider talking with a doctor for help.
If you're getting headaches more than 15 days out of the month over 3 months, you might have a chronic headache condition. Even if you can manage the pain with OTC medications, consider talking with a doctor for a diagnosis.
Headaches can be a symptom of more serious health conditions, and some require treatment beyond OTC medications and home remedies.
If you need help finding a primary care doctor, then check out our FindCare tool here.
Because there are many types of headaches, many methods might be used to diagnose which type of headache you are experiencing. Doctomust to determine whether you have a primary or secondary headache to recommend effective treatment.
You can expect your headache diagnosis to begin with a physical exam and medical history. If possible, keep a "headache journal" in the weeks leading up to your doctor's appointment. Document each of your headaches, including:
A primary care doctor might also refer you to a specialist, such as a neurologist. You could require diagnostic tests to determine the underlying cause for some headache types. These tests can include:
Different types of headaches are managed differently. Treatments could range from dietary adjustments to procedures performed by a medical professional.
Not everyone will respond to the same treatments, even for the same types of headaches. If you're experiencing headaches you cannot treat on your own, speak with a doctor about putting together a treatment plan.
Read on to learn more about common treatments for each type of headache.
Tension headacheAn OTC pain reliever may be all it takes to relieve your occasional headache symptoms. OTC pain relievers include:
If OTC medications aren't providing relief, a doctor may recommend prescription medication, such as:
If tension headaches become chronic, a doctor may suggest treatment to manage the underlying trigger.
Cluster headacheA doctor may recommend therapy or medication to provide relief for your symptoms. These may include:
After diagnosis, a doctor will work with you to develop a prevention plan. The following may put your cluster headaches into a period of remission:
MigraineIf OTC pain relievers don't reduce migraine pain during an attack, a doctor might prescribe triptans. Triptans decrease inflammation and change the flow of blood within your brain. They come in the form of nasal sprays, pills, and injections.
Popular options include:
Consider speaking with a doctor about taking a daily medication to prevent migraine episodes if you experience headaches that are:
According to a 2019 review, preventive migraine medications are significantly underused: Only 3 to 13% of those with migraine take preventive medication, while up to 38% may need it.
Preventing migraine dramatically improves the quality of life and productivity.
Helpful preventive migraine medications include:
Hemicrania continuaOne of the defining characteristics of hemicrania continua is a complete response to indomethacin, a drug in the nonsteroidal anti-inflammatory drug (NSAID) family. A low dose three times daily with meals usually relieves symptoms within 24 hours.
Indomethacin can cause side effects, especially at higher doses, so doctors recommend taking the lowest effective dose.
Ice pick headacheIce pick headaches can be challenging to treat because they last a short duration. Most ice pick headaches are over before you can do much about them.
Preventive measures may reduce the frequency or intensity of future headaches. Treatment could include:
Thunderclap headacheIf your thunderclap headache results from another condition, you must treat the underlying condition.
If your thunderclap headache is not caused by something else, it's a primary thunderclap headache. Treatments for thunderclap headaches include:
Allergy or sinus headacheSinus headaches are treated by thinning out the mucus that builds up and causes sinus pressure. Options include:
A sinus headache can also be a symptom of a sinus infection. Depending on the cause, a doctor may prescribe medication to help clear the infection and relieve your headache and other symptoms.
Hormone headacheOTC pain relievers like naproxen (Aleve) or prescription medications like frovatriptan (Frova) can work to manage pain.
Alternative remedies may have a role in decreasing overall headaches per month. The following may help:
Caffeine headacheKeeping your caffeine intake at a steady, reasonable level — or quitting it entirely — can prevent these headaches from happening.
Exertion headacheOTC pain relievers, such as aspirin or ibuprofen (Advil), typically ease symptoms.
If you develop exertion headaches often, consider talking with a doctor. In some cases, exertion headaches may indicate a serious underlying condition.
Hypertension headacheThese types of headaches typically go away soon with better blood pressure management. They shouldn't reoccur as long as high blood pressure continues to be managed.
Medication overuse headacheThe only treatment for medication overuse headaches is to wean yourself off the medication you've been taking to manage pain. Although the pain may initially worsen, it should completely subside within a few days.
Taking a daily preventive medication that doesn't cause medication overuse headaches may prevent them from occurring.
Post-traumatic headacheDoctors often prescribe the following medications to manage these headaches:
Initial treatment for spinal headaches usually includes pain relievers and hydration. It also helps to avoid being in an upright position. Symptoms typically go away on their own after a week or two.
In some cases, an epidural blood patch might be used. This is a procedure in which a small amount of blood is taken from your body and injected back into your epidural space. It can help stop cerebrospinal fluid from leaking, stopping the headaches.
Many headaches can be managed with preventive measures, but methods differ by headache type. Some headache types might be prevented with medication, while the same medication might cause others.
You can discuss preventive treatments with a doctor to find a plan that fits your needs. Headache prevention could reduce headache frequency or intensity or prevent headaches altogether.
Lifestyle changes that may prevent or improve headaches can include:
Migraine headaches may be prevented with calcitonin gene-related peptide (CGRP) medication. The Food and Drug Administration (FDA) has approved one CGRP medication, galcanezumab (Emgality), to prevent cluster headaches.
Your outlook depends on the type of headache you're having.
Primary headaches don't cause permanent disability or death. However, they could be debilitating temporarily if they are frequent and severe enough. These headache types can often be managed when diagnosed and treated.
The outlook for secondary headaches depends on the underlying cause. Some can be managed through simple routine changes, while others could be fatal without immediate medical assistance.
If you're experiencing recurring or severe headaches. An accurate diagnosis will be the first step in understanding and managing your headaches in the future.
Read this article in Spanish.
How To Lower Your Blood Pressure Naturally
In addition to determining whether you need medications, which you should discuss with your doctor, healthy lifestyle choices can make a significant difference in reducing high blood pressure. Try incorporating the following changes and habits into your daily life.
1. Lose Weight if You're OverweightWeight loss is an important part of reducing high blood pressure, especially for people with obesity, as it's a strong risk factor for hypertension. Dr. Mehta says people who are overweight can have between a two- to six-fold increase in risk of developing hypertension.
"With less weight, the heart and arteries do not have to work as hard," says Dr. Desai. "The heart muscle and the muscles in the arteries do not thicken. Thickening can lead to further increases in blood pressure because of reduced give or elasticity of blood vessels."
Talk to your doctor or registered dietitian about a safe weight loss plan that will work for you, or consider trying a support app like Noom. "Even modest weight loss in these patients—4 to 10 pounds—is associated with a significant reduction in blood pressure levels," says Dr. Mehta. However, a 2013 study of more than 740 people found long-term reductions in blood pressure only persisted with weight loss exceeding 2% of the person's initial weight .
Change Your Relationship With Food
Noom doesn't follow a "one-diet-fits-all" approach. What you're already eating can likely be adapted to your goals. Start your custom program today.
Take Your Quiz 2. ExerciseRegular exercise not only aids in weight loss, but also helps decrease high blood pressure. A 2016 study found blood pressure decreased in the hours after an exercise session regardless of a person's age, sex and other characteristics . This effect can result in "somewhere between a 10 and 15 mmHg reduction in systolic blood pressure levels," says Dr. Mehta.
Most doctors recommend at least 30 minutes of moderate-intensity aerobic exercise each day. "Aerobic exercise gets the heart rate up in a gradual and consistent fashion, helps to stretch the heart and arteries, and also increases blood flow to the organs," says Dr. Desai.
If you can't do 30 minutes, Dr. Desai recommends at least 15 to 20 minutes a day, five to seven days a week. Some aerobic exercise options include walking, running, swimming, using an elliptical machine, cycling and playing tennis.
3. Decrease Your Salt Intake"Salt is the enemy of high blood pressure," says Dr. Desai. When you eat too much salt, it increases the amount of fluid that enters the bloodstream and arteries from the surrounding tissue, which raises the pressure in the arteries.
While you may not have to remove salt from your diet completely, avoid foods very high in salt like chips, French fries, salted nuts, soups, store-bought salad dressings, processed foods and cheese.
4. Avoid Excess CaffeineDrinking too much coffee or too many energy drinks that contain caffeine isn't recommended for people with high blood pressure. "Caffeine is a form of adrenaline," says Dr. Desai. "It constricts the arteries and raises the heart rate, both of which increase blood pressure."
If you have high blood pressure, ask your doctor whether you need to adjust your morning coffee habit, as Dr. Mehta says high levels of caffeine can worsen blood pressure control. The Food and Drug Administration (FDA) considers the equivalent of four cups of coffee a day (400 milligrams) safe for the general population, but most experts recommend 200 milligrams or less (two cups of coffee) for people with established hypertension, says Dr. Mehta.
5. Drink More WaterStaying hydrated may be an important way to keep your blood pressure reading in a normal range. "When you're dehydrated, the body produces stress hormones to maintain blood flow to organs," says Dr. Desai. This response can increase blood pressure.
Meanwhile, a 2015 study found a link between dehydration and high blood pressure, although more research is needed . Reducing your caffeine intake and drinking water regularly are both effective ways to prevent dehydration.
6. Drink Less AlcoholA large 2019 study conducted by the American College of Cardiology found moderate alcohol consumption, defined as seven to 13 drinks a week, can substantially increase risk of high blood pressure .
Alcohol can increase your body weight, deplete the body of magnesium and potassium, and dehydrate you, according to Dr. Desai. What's more, alcohol increases stress levels, which cause elevated blood pressure over time as well, he says.
7. Try Blood Pressure Support SupplementsA small study in the International Journal of Hypertension found magnesium supplementation can reduce blood pressure in small amounts . Talk to your doctor before taking magnesium supplements, especially if you have kidney disease. You can also safely incorporate high-magnesium foods into your diet. Dr. Desai recommends foods like leafy green vegetables and unsalted almonds.
Beyond magnesium, research in the British Journal of Clinical Pharmacology suggests potassium, L-arginine, vitamin C, cocoa flavonoids, beetroot juice, coenzyme Q10, controlled-release melatonin and aged garlic extract may also help reduce blood pressure .
8. Avoid Processed FoodsA healthy diet plays an important part in reducing high blood pressure, so many doctors recommend reducing consumption of processed foods. Processed foods are often loaded with sodium and saturated fats, two things people with hypertension want to avoid.
"A good rule of thumb is to have multiple colors of food on your plate," says Dr. Desai. He recommends eating more berries, bananas, beets, dark chocolate, kiwis, watermelon, oats, garlic, lentils, pomegranates, cinnamon, unsalted pistachios and fermented foods like yogurt.
9. Reduce Stress Through Meditation and Rest"Chronic stress can lead to chronic elevations in the stress hormones cortisol and adrenaline," says Dr. Desai. "These hormones constrict the arteries and cause weight gain, which further increases blood pressure."
He recommends reducing stress by using breathing exercises, practicing meditation, completing physical exercise, practicing yoga, logging quality sleep, taking breaks throughout the day, spending time in nature, listening to music and eating a balanced diet.
10. Quit Smoking"Smoking leads to constriction of the arteries acutely, and long-term use greatly contributes to the development of high blood pressure," says Dr. Mehta. One study in Hypertension found smoking can cause an immediate but temporary increase in blood pressure . Take the steps you need to quit smoking if you have hypertension.
11. Eat Dark ChocolateSmall amounts of dark chocolate aren't just tasty—they might help lower blood pressure as well. One large 2010 study found people who didn't have hypertension and ate more dark chocolate had lower blood pressure than those who ate less dark chocolate .
Dr. Desai notes the dark chocolate should have high amounts of cocoa—aim for at least 70%—and should be low in sugar. "It's likely that a compound in dark chocolate known as flavonoids releases a substance known as nitric oxide, which relaxes blood vessels," says Dr. Mehta.
12. Try the DASH DietIf you're unsure how to change your diet to lower blood pressure, Dr. Mehta recommends trying the Dietary Approaches to Stop Hypertension (DASH) diet, which he says is "the best studied dietary approach to helping with hypertension." It consists of foods rich in potassium, calcium, magnesium, fiber and protein and low in saturated fat and sodium.
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