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How To Lower Your Blood Pressure In Minutes, According To A Physician
Hypertension (high blood pressure) isn't just harmful; it's the silent killer. Affecting nearly half of U.S. Adults and contributing to 685,875 deaths nationwide in 2022 alone, high blood pressure is dangerous because it increases stroke and heart disease risks significantly.
For those looking for ways to lower their high blood pressure, PrevMed Heart Attack & Stroke Prevention founder Dr. Ford Brewer knows two techniques that can get results within minutes.
"But they only last for a couple of hours, so you need to do them every day, and I do," the preventive medicine physician told his 534,000 YouTube subscribers. "I do these every day."
How to lower blood pressure with breathing exercisesA great way to lower blood pressure is to breathe. Do it slowly, patiently.
Explore5 steps to take to manage hypertension"The first intervention, breathing exercises, is very simple and easy," Brewer said. "Slow breathing has been shown to decrease blood pressure significantly in multiple meta analyses. Meta analyses are some of the highest forms of scientific evidence. They're multiple studies and looking at that same question. Some studies suggest a decrease of up to 10 points."
Blood pressure is measured based on systolic (pressure against artery walls during heart beats) and diastolic (pressure against artery walls during heart rests). According to the American Heart Association, a "normal" systolic blood pressure is less than 120 points, while diastolic is less than 80. Hypertension begins at a systolic blood pressure of 130 points and diastolic blood pressure of 80.
"So there are multiple ways to do breathing exercises," he said. "But here's the key: You should be able to lower your breathing rate six to 10 breaths per minute. Studies have shown that things like yoga are very effective, or even trying machines like Resperate. It can help you get trained."
Resperate is a medical device that uses sounds to guide users through breathing exercises. Those not interested in using it have other options though.
"What I like to recommend is a straightforward exercise that anyone can do," Brewer continued. "Here is what you do: Take a deep breath for about four seconds, then hold your breath for about four seconds and then let the air out for about eight seconds. This is called the 4-4-8 technique, and it's also sometimes called the box breath, using 4-4-8 count. One paper showed that it can decrease arterial stiffness, which is associated with high blood pressure. Again, these are some interesting results. In reality, almost all breathing exercises that take you to that breathing frequency, that lower frequency — six to 10 breaths per minute — they all work."
How isometric exercise can lower blood pressureAnother way to improve your blood pressure is through isometric exercise. From planks to leg lifts, these exercises rely on minimal movement and isolated muscle contractions.
"Now isometrics are not the greatest for muscle development, so I don't really prefer them because I want you to have good, strong, metabolically active and healthy muscles," he said. "But again, we're talking about the actual evidence that's available on lowering blood pressure naturally. We're not talking about muscle development in this video. Now, I'd suggest you do the real exercises instead if you're going to go to the effort of exercise. Don't develop a pattern of daily doing isometrics."
Luckily, there's an exception.
"This first exercise: Hand grip for two minutes using a dynamometer, dynamo meaning power and meter being measurement. It's a measurement device for grip strength. This might be an exception; it might be something you want to do more often."
Credit: TNS
Credit: TNS
Explore9 out of 10 patients with high blood pressure need more treatment"I prefer a thing called dog bones," Brewer added, speaking on an alternative to using the dynamometer for the study-proven exercise. "You lift a weight by rolling it or winding it up on a cord or belt. Specifically, what we're talking about here, in this study, is hand grip exercises. You can use a round pillow or something fairly bland. You can grab your handle, ideally a dynamometer."
"They're 20 bucks on Amazon," he continued. "Squeeze the dynamometer or the pillow with about 20% to 30% of your maximum strength. That dynamometer will help you measure this. You keep that effort for about two minutes. You're going to start feeling it, and it's going to wear you out. Rest for about one to three. Repeat this two or three times; that is no more than 10 minutes a day. What you're doing is something similar to high-intensity intervals for your grip strength. This exercise has been shown to lower systolic blood pressure."
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A Single Pill Changing Hypertension Forever
A groundbreaking development in hypertension treatment has emerged from the University of South Wales, offering new hope for the 1.28 billion adults worldwide affected by high blood pressure. This innovative approach addresses one of healthcare's most persistent challenges: managing multiple medications effectively while maintaining patient compliance.
Breaking treatment barriersThe emergence of GMRx2 marks a pivotal advancement in hypertension management. Combining three proven medications—telmisartan, amlodipine, and indapamide—into a single daily dose, GMRx2 simplifies the treatment process for patients. For years, hypertension care has been hindered by the complexity of managing multiple prescriptions, leading to poor adherence and suboptimal outcomes. With GMRx2, the barrier of juggling numerous medications is dismantled, providing a streamlined solution that offers better health outcomes.
The brilliance of GMRx2 lies in its ability to integrate medications that target different aspects of blood pressure regulation. Telmisartan, a widely used angiotensin receptor blocker (ARB), reduces the narrowing of blood vessels. Amlodipine, a calcium channel blocker, works by relaxing the blood vessels, while indapamide, a diuretic, helps the body eliminate excess salt and water. Together, these medications form a powerful synergy, offering comprehensive blood pressure control in a single pill.
Clinical evidenceGroundbreaking studies highlight the efficacy of GMRx2. A landmark clinical trial conducted in Nigeria provided compelling evidence of its effectiveness. Participants in the study, many of whom had struggled with uncontrolled hypertension despite traditional treatments, experienced remarkable improvements in their blood pressure readings.
The trial involved over 700 individuals, carefully monitored over six months. Patients using GMRx2 achieved blood pressure control rates far superior to those adhering to conventional multi-pill regimens. Within just one month, most participants recorded substantial improvements, which persisted throughout the study.
The clinical evidence doesn't stop at effectiveness. Researchers noted fewer side effects compared to traditional treatments, attributing this to the precise calibration of the combined medications. GMRx2 not only simplifies patient care but also reduces the burden of managing potential side effects associated with multiple prescriptions.
Measuring successThe success of GMRx2 extends beyond clinical data. For patients, the simplicity of taking one pill daily eliminates the stress of remembering complex medication schedules. This ease of use leads to higher adherence rates, a critical factor in achieving long-term blood pressure control.
The reduction in systolic and diastolic blood pressure levels among GMRx2 users was consistent and substantial, with many achieving readings within the target range for the first time in years. These results translate into real-world benefits: reduced risk of heart attack, stroke, and kidney disease, which are common complications of poorly managed hypertension.
Healthcare providers also stand to benefit significantly from GMRx2. With fewer patients experiencing uncontrolled blood pressure, the overall burden on healthcare systems could decrease, potentially saving millions in treatment costs for hypertension-related complications.
Healthcare implicationsThe introduction of GMRx2 could revolutionize hypertension care globally. This innovation particularly benefits patients with additional health conditions, such as diabetes or chronic kidney disease, who often face overwhelming medication regimens. By consolidating three essential drugs into one, GMRx2 offers a practical solution without compromising therapeutic efficacy.
The simplicity of GMRx2 aligns with modern healthcare priorities: improving patient outcomes while reducing the complexity of care. Its impact could be especially profound in low-resource settings where adherence to multi-pill regimens is challenging due to financial or logistical barriers.
Moreover, GMRx2's potential extends beyond individual patients. As global healthcare systems grapple with the growing burden of hypertension, this single-pill solution could serve as a model for tackling other chronic diseases requiring multi-drug therapy.
Future developmentsThe future of hypertension care holds great promise, with GMRx2 paving the way for further innovations. As regulatory approvals progress in various regions, researchers are exploring additional combinations that could address a broader spectrum of cardiovascular risks.
The development of personalized medication regimens is another area of focus. By tailoring treatments to individual genetic profiles, healthcare providers could optimize the effectiveness of hypertension management even further.
Public health initiatives may also incorporate GMRx2 into large-scale programs aimed at reducing the prevalence of hypertension-related complications. Such initiatives could help bridge healthcare gaps, particularly in underserved communities.
Ultimately, the success of GMRx2 underscores the importance of continued investment in pharmaceutical innovation. With hypertension affecting nearly a third of adults worldwide, breakthroughs like this have the potential to save countless lives and improve quality of life for millions.
A transformative step forwardGMRx2 is more than just a pill—it's a transformative step forward in hypertension care. By simplifying treatment, improving adherence, and delivering superior health outcomes, it offers a beacon of hope for patients and healthcare providers alike. As this groundbreaking innovation gains traction, the global fight against high blood pressure enters a new, more hopeful era.
Causes And Treatment Of Low Blood Pressure (hypotension)
Possible causes of low blood pressure, or hypotension, range from dehydration to a heart condition. Drinking more water may help, but some people will need medication.
Low blood pressure may be genetic or occur as a result of aging. In some cases, a temporary factor, such as pregnancy or dehydration, is responsible. In others, low blood pressure results from an underlying disease or a severe reaction.
Changing dietary habits may be enough to treat temporary causes of low blood pressure. Alternatively, a doctor may prescribe medication or change an existing treatment plan if it is likely responsible for this symptom.
Anyone with symptoms of low blood pressure, such as dizziness and fatigue, should receive medical attention.
Below, learn what counts as low blood pressure, what underlying factors may be at play, and what the treatments involve.
The heart pumps blood around the body, continuously delivering oxygen and other nutrients. Blood pressure refers to the force of blood pushing against the artery walls as the heart pumps.
In a person with low blood pressure, blood flows through the veins and arteries with too little force.
Doctors use two figures to denote blood pressure. The first refers to systolic blood pressure, which is the force of the blood against artery walls when the heart beats. The second refers to diastolic blood pressure, which is the force of the blood when the heart rests between beats.
Healthcare professionals measure blood pressure readings in millimeters of mercury (mm Hg). A normal reading is less than 120 mm Hg systolic and 80 mm Hg diastolic, which doctors write as "less than 120/80 mm Hg."
The National Heart, Lung, and Blood Institute define low blood pressure as under 90/60 mm Hg.
Many factors affect blood pressure, including the time of day and a person's physical activity levels and diet. Blood pressure also declines with age, and some people have naturally low blood pressure due to genetic factors.
Temporary causes
A person's blood pressure may be lower than usual due to:
Some temporary causes, such as pregnancy, resolve on their own. Others may require dietary changes and other care or management strategies.
More serious or lasting causes
Some potentially more severe health issues can also cause low blood pressure, including:
In addition, loss of blood due to an injury can lead to low blood pressure.
Drug-based causes
Low blood pressure may sometimes result from alcohol use or the use of certain medications, such as:
It is possible to have low blood pressure without any symptoms. However, some people with this issue may experience:
To address low blood pressure, a doctor may adjust the dosage of an existing drug or recommend medications to increase blood pressure. Medications that they may prescribe include fludrocortisone and midodrine.
Also, a person may benefit from:
Low blood pressure symptoms can disrupt daily life, and they generally become more serious with age.
It is important to contact a doctor if any of these symptoms, such as dizziness and fatigue, occur. A doctor can identify the cause and recommend the best treatment approach.
People experiencing any specific signs of anaphylactic or septic shock require emergency care.
Signs of anaphylactic shock include:
Some signs of septic shock include:
Here are some frequently asked questions about low blood pressure.
What is a dangerously low blood pressure?
A person's blood pressure may be dangerously low if they experience symptoms such as:
As long as an individual does not experience symptoms that indicate a lack of oxygen, then it is typically not a cause for concern.
What does low blood pressure feel like?
In most cases, a person will not experience any symptoms of low blood pressure. They may not realize they have low blood pressure until they have a routine checkup or monitor their blood pressure at home.
However, in severe cases, a person may experience symptoms such as dizziness, confusion, fatigue, and heart palpitations. They should seek immediate medical help if these symptoms occur.
Low blood pressure refers to the blood circulating with a low level of force. It can cause a range of symptoms, including dizziness and nausea.
Blood pressure naturally fluctuates throughout the day, and it declines with age. Longer lasting low blood pressure may result from a temporary issue, a chronic illness, or an emergency, such as septic shock.
Anyone who has persistent symptoms of low blood pressure should consult a doctor. Anyone experiencing a sudden, significant drop in blood pressure should receive urgent care.
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