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It is important to diagnose and treat raised blood pressure effectively. While medication are the mainstay of treatment, supplements can also play a role.
Lifestyle and dietary changes are discussed in detail on this video
Blood Pressure Monitors
It is important to monitor Blood Pressure regularly.
Before an appointment I usually ask a client to measure BP twice a day for 4-5 days.
Alternate arms each day and write readings down for review. Bluetooth App based machines can display the readings conveniently on your smartphone.
Click to explore A&D Medical BP Machines on Amazon
Potassium Chloride Salt Replacement
Clients with borderline raised BP can consider swapping table salt Sodium Chloride with a salt replacement containing Potassium chloride. It is recommended that blood potassium levels are checked about two weeks after making the change.
Clients already on medication which raised potassium such as ARB's ( losartan & family ), ACE-I ( ramipril & family ) or Spironolactone among others ( always check with Pharmacist / Physician first ) should get blood potassium levels checked beforehand as well after 2 weeks after making such a change.
Patients with sub optimal kidney function also need to be mindful that renal excretion of potassium can be reduced in cases of chronic renal dysfunction and can lead to undesired accumulation of potassium in blood.
Click to buy Nu Salt on Amazon
If tolerated and instituted safely , replacing Sodium Chloride with Potassium Chloride has been shown to not just reduce BP but also reduce cardio vascular mortality long term.
Click to read study on effectiveness of Salt Replacement for CV outcomes
Clients who snore may well have Obstructive Sleep Apnoea. It is important to consult with your physician to have this evaluated. Structural conditions such as large tonsils / adenoids , functional conditions such as allergies / nasal polyps may need to be managed and a overnight sleep study would need to be arranged.
Sleep Tracking Wearables
Ensuring uninterrupted breathing when asleep.
Obstructive Sleep Apnoea, a condition in which snoring leads to choking and inability to enter into deep sleep is the most common condition causing raised blood pressure in younger persons with raised body weight.
It is essential that such individuals get a sleep study arranged and start treatment with a CPAP breathing device prescribed by a sleep disorder specialist.
Most smarthwatches are able to detect disordered breathing patterns in sleep as well as patterns suggesting disturbed sleep.
Click to explore Apple Watches and Trackers on Amazon
Click to explore Garmin trackers & watches on Amazon
Click to explore Fitbit watches & trackers on Amazon
Click to explore Samsung watches & trackers on Amazon
Sleep Oxygen Monitors
Sleep Apnoea leads to raised blood pressure as a reaction to low Oxygen levels during sleep caused by respiratory blockage. More advanced technology is available to monitor cappilary oxygen levels in sleep
Click to explore Lookee Tech incl Sats Monitor
Relieve Nasal Blockage due to allergies & sensitivities
Clients who suffer nasal blockage at night due to allergies or sensitivities to dry air etc may wish to consider strategies to reduce this.
Click to explore Honeywell humidifiers & air purifiers on Amazon
Click to explore Hydrasense sinus rinse on Amazon
Click to explore Navage Sinus rinse on Amazon
Click to explore Salinex nasal spray on Amazon
Reduce Weight
Clients who are overweight will benefit from reducing weight and can consider the following items
Supplements which improve metabolism by modulating gut microbiome
The science of the gut microbiome is a quickly evolving one. It is clear that promoting a healthy diversity within the gut microbiome is beneficial for overall health and metabolism. Dietary and lifestyle factors can help promote this, namely:
- Increased consumption of:
- Fermented Foods
- Fibre
- Plant proteins
- And reduced consumption of:
- Refined sugars
- Saturated Fats
- Ultra processed foods
There are also certain probiotics which have shown promise in aiding weight loss
Berberine: This is a herb which stimulates AMP Kinase and reduces insulin resistance. It also has benefits for weight loss and lipid control. It also has anti inflammatory and anti oxidant properties. Berberine aids in weight loss via various mechanisms including Gut microbiome modulationDose of berberine is one 500 mg capsule thrice a day with meals ( 1.5 gms per day )
Click here to read study published in Science Direct
Probiotics
Brand: Genestra Brands HMF Metabolic | Probiotic Formula
Click to read Scientific Study published in journal Nature
Brand: Metagenics - UltraFlora Control - 30 Capsules
Click to read Scientific study published in journal Lancet
Prebiotics
Fibre :
The two key nutrients which gut microbiome require as food or 'prebiotics' are fibre and plant proteins. While these can be obtained from diet, supplements can also provide these dietary nutrients . Fibre reduces cholesterol, reduces sugar, improves metabolism by feeding gut microbiome and provides satiety through bulking effects.
Dietary Sources: Whole grains, fruits, vegetables, legumes, and nuts.
Click to buy on Amazon: Metamucil, Daily Psyllium Husk Powder Supplement
Click to read study published in Science Direct
Click to read study published in Nutrition Journal
Plant Protein:
Healthy sources of plant protein include soy products, lentils, legumes, beans, chick peas, beans, brown rice, peas etc.
Meal Replacement Shake, Vegan Protein Powder Purely Inspired Organic All In One Plant Based Protein Powder for Women & Men Organic Protein Powder Vegan Friendly, Vanilla
Purely Inspired Organic All In One - Vanilla
Meal Replacement Shake, Vegan Protein Powder | Purely Inspired Organic All In One | Plant Based Protein Powder for Women & Men | Organic Protein Powder | Vegan Friendly, Chocolate
Purely Inspired Organic All In One - Chocolate
Benefits: Provides a complete protein source with less inflammation. A relatively higher amount is required compared to animal-based proteins, but it's less inflammatory. This product combines protein with 1 billion CFU probiotic per scoop available in two flavors.
Click to read Protein Leverage Hypothesis
Creatine: to increase effectiveness of resistance training
Creatine is a molecule created in the body from amino acids arginine and glycine. This has been shown to not just increase ATP/Energy synthesis in muscles but also improve cognitive function from adolescents to the elderly.
CONFIDENT SPORTS - Creatine Monohydrate Powder – 100% Pure Micronized Creatine Monohydrate - Pharmaceutical Grade - 450 Gram - 90 Servings
CONFIDENT SPORTS - Creatine Monohydrate Powder
CONFIDENT SPORTS - Creatine Powder - 100% Ultra-Pure Micronized Creatine Monohydrate - Pharmaceutical Grade Creatine – 125 Gram – 25 Servings
CONFIDENT SPORTS - Creatine Powder
Weight / Fat Mass / Waist Measurement Devices
Reduced Calorie Food Products and Tools for Low Calorie Cooking
While a whole food plant predominant mediterranean / pescatarian diet is best, food products are available which when substituted can reduce calorific intake significantly. These are particularly useful during times of a significant calorie restriction such as 'Fasting mimicking Diet' phase which I usually recommend for a period of 60 hours at a time or two days a week in 5:2 Pattern
https://www.healthgroupcoaching.com/articles/60-hour-fasting-mimicking-diet-challenge
Zero Calorie Electrolyte Replacement Drinks
For drinks Zero calorie electrolyte replacement products such as Gatorade Zero are particularly used at times of fasting or exercise. These provide necessary hydration and replenishment of salts without calories which allows the body to utilise stored energy within the body itself.
Click to explore Gatorade on Amazon
Rice, Pasta & Spaghetti
Konjac is a carb used in South East Asia which has significantly lower absorbable carb and calorific content in contrast to standard carbs such as wheat, rice and rye. It has a high amount of non absorbable insoluble fibre relative to other carb sources. Products made from Konjac flour are often called 'Shitake' , 'Magic' or 'Skinny; rice , pasta, noodles etc. While not compulsory ( and generally not as tasty as the real thing admittedly ), these can help people on a weight loss journey satisfy cravings without costing calories.
Click to explore Liviva on Amazon
Click to explore The Skinny on Amazon
Dressings & Condiments
Walden Farms is a company which makes dressings, sauses and condiments which are near zero calorie. While not compulsory ( and generally not as tasty as the real thing admittedly ), these can help people on a weight loss journey satisfy cravings without costing calories.
Click to explore Walden Farms on Amazon
Kitchen Appliances for Low Fat / Low Calorie Cooking
The biggest contributor to excess calories is excess addition of fats in the form of oil, butter, ghee, coconut oil, palm oil, margarine etc. Food preparation techniques which promote the ingestion of whole foods which are not fried help with reducing calorie intake
Click to explore Instant Pots on Amazon
Click to explore Panasonic NUSC180B 2-in-1 Convection Steam Oven, Black
Click to explore Panasonic NNCD87KS 4-in-1 Combination Oven with Air Fry, Stainless Steel
Click to explore Hamilton Beach® Personal Blender with Travel Lid, 14 oz, Raspberry, 51131G
Click to explore Hamilton Beach Compact MultiBlend Blender/Chopper, Black, 52400
Exercise Devices which encourage regular activity
All kinds of exercise reduce blood pressure.
Click to buy TODO Mini Exercise Bike Pedal Exerciser with LCD Monitor for Leg and Arm Recovery
Click to buy Soozier Portable Mini Pedal Exercise Bike Indoor Cycle Fitness Arm Leg w/LCD Display
Explore core exercise machines
Explore Leg Training equipment
Explore Multi functional Home Gym
Click to Explore Stepper Platforms
Click to explore stepper equipment
Click to explore boxing equipment
Explore Soccer / Volleyball / Badminton Nets
More Options for Walking Pads
Click to buy Sperax Walking Pad, 3 in 1 Under Desk Treadmill, Treadmills for Home