Don’t treat disease,create health!-Dr Mark Hyman
It is illogical to think and believe that if your family history is heart disease,high blood pressure or high blood sugar, you will be a hereditary receiver. Genes are not your destiny for your chronic diseases. It’s all your environment, your lifestyle, your diet and other external factors working on your genes (EPIGENETIC). It’s how you live your life, shapes or determines whether your genes are switched Off or On or Expressed.
In other words, its the way you eat, its how much you exercise, how you handle stress and environmental toxins that are the underlying causes of high blood pressure, high cholesterol, high sugar. High blood pressure is not a disease, it is a symptom that body reflects due to chronic stress, blockage/Plague in your arteries (caused due to poor eating habits), lack of magnesium, fibre, micronutrients, and dysfunction of the cardiopulmonary system due to lack of physical activities.
We have to think-
- What causes high cholesterol?
- What causes high blood pressure?
- Why we have to take medications for high blood pressure, high blood sugar, high cholesterol life long ? Why it doesn’t get permanently cure by conventional medicine?
Researches clearly explain by changing how we live is a powerful intervention for preventing heart disease and other chronic problem than any medication!
Our current medical paradigm is based more on managing disease and suppressing symptoms than it is on preventing and reversing the disease or promoting health. I encourage you to open my blog on -Functional Medicine for better understanding. FUNCTIONAL MEDICINE-THE TRUE HEALER
Heart, Brain and Gut connection:
Most heart diseases begin in the gut and the most brain illness begin in the blood vessels. So these big three go together and determine overall health.
Healthy Heart condition
- Vessels stay wide open
- Vessels linning stays smooth
- Vessels wall stay flexible
- Heart muscles are strong
- Blood flows better
Four changes typically occur in middle age-
First stage– Arteries narrow– Gradually, sticky stuff what you eat, builds up, narrowing the arteries. Plague formation starts.
Second stage- Arteries harden- The vessels walls and the lining of the vessels become more rigid and less elastic. The heart has to pump harder to force blood through these stiff arteries, which lead to high blood pressure. Increased blood pressure puts a strain on the heart.
Third stage–Arteries become rough due to the plague.
Fourth stage-Blood thicken- Blood become thicker, less flexible and sticker due to sticky fats. As we age, the blood of the most people “clots too fast” due to damage in blood vessels. Blood is supposed to clot only when it leaks out of a vessel, as in cut finger, not inside the vessel. So, everything inside blood vessels is congested and choked now.
What is Normal blood pressure?
- Normal: Less than 120 over 80 (120/80)
- Elevated: 120-129/less than 80
- Stage 1 high blood pressure: 130-139/80-89
- Stage 2 high blood pressure: 140 and above/90 and above
- Hypertension crisis: higher than 180/higher than 120 — See a doctor right away
Heart health depends on-
- The endothelium (inner lining ) of your blood vessels
- The walls of your blood vessels
- The blood
- The heart
Quiz time- Do you know the largest endocrine organ in your body?
Answer- It’s your Endothelium!
Endothelium- Body’s largest internal medicine pharmacy.
Surprised??? I was thrilled with excitement when I came across internal medicine pharmacy-The Endothelium and wanted to explore more, guess you too! I was dumbfounded that we have an intrinsic medicine pharmacy and instead of exploring and activating it, we are dependent on extrinsic pharmacy, accepting its consequences as a victim throughout life. It’s a time for a revolution and brings changes to our lifestyle and understanding!
Searching for your fountain of youth?
It’s inside your blood vessels. A person with healthy endothelium is “Young on the inside, which is reflected outside!”
Your circulatory system should be like the rivers in Alaska-clean and be flowing, with a smooth arterial wall. Putting junk in our mouth is like dumping garbage in a river. We may not feel the effects of arterial pollution(plague) right away but over time it builds up until the artery gets clogged.
You would be surprised to know that if we open up all the blood vessels and lay them out flat, they would occupy a surface area larger than several tennis courts.
How does endothelium function?
The endothelium is self-healing! Your blood vessels pharmacy secrets growth and repair substance called VEGF(Vascular endothelial growth factor).
Beautiful analogy, hope it gives clear and better understanding of your Endothelium and its function – Just as traffic causes wear and tear on the surface of a road. So can the constant high flow of the blood against the sensitive endothelial lining causes tiny tears and holes in the vessels walls. When this happens, the road crew which is standing by 24/7 make repairs, rushes into actions and quickly fills it. To keep traffic flow smoothly, the pothole must be filled with no rough edges and no overfilling. Healthy endothelium makes sure that potholes are filled correctly. If there is rough edges or uneven surface, platelets (the blood cells responsible for blood clotting when you cut a finger) get stuck and gradually build up a clot. The tiny balls of fat molecules(LDL) get stuck on the rough edges of the pothole. The fat + sticky platelets form a bump in the road causing plague-the number one cause of fatal”traffic accidents” in the bloodstream.
Please check this profound video by Dr William Sears, for better and comprehensive understanding! PRIME-TIME HEALTH
Plague can build up gradually over years and slow or stop the blood flow to the organs, or break off and cause traffic jam(clot) resulting in a heart attack or stroke.
The inner lining of healthy blood vessels (Endothelium) is like a smooth highway over which the traffic of the blood passes. This linning contains billions of cells that don’t just sit there; they function like microscopic medicine bottles releasing nitric oxide and other hormones to maintain blood vessels healthy. Endothelium regulates blood pressure by releasing nitric oxide(vasodilators).
A healthy endothelium crew sees this bump developing and rushes to remove the plaque and clean up the pothole. They know how to quickly repair potholes and keep the traffic smooth and moving.
Two habits that influence whether those microscopic medicine bottles on the wall of endothelium will open and dispense the right medicine, in the right dose, in the right time-
- How we eat- keep sticky stuff (trans fat, dairy products, sugar, processed foods, refined carb etc) out of your bloodstream so that it doesn’t form plaque over the surface of the lids of medicinal bottles and prevent from opening.
- How we move- Exercises open the lids. When blood flows fast across the surface endothelium, it causes frictional force. The microscopic medicine bottles sense this extra blood flow and squirt out extra NITRIC OXIDE, which dilates the arteries (Vasodilation), optimizes blood pressure and delivers more blood flow and nutrients to organs. With exercises, you can train your endothelial cells to produce NITRIC OXIDE
How to control your high blood pressure?
First, evaluate your diet and sedentary lifestyle!! Try lifestyle modifications, such as reducing body fat, limiting sodium, and alcohol intake, getting more exercise, and eating a healthier diet.
Steps towards a healthy heart and a normal blood pressure-
- Beginners ABCD plan by Dr Rish Sharma-The first step in preventing heart disease is to eat a healthy diet. Many Novices in our centre practised ABCD plan reinforced by MRD for three to four months and the result was astonishing!
|A-Apple, Almond, Avocado, Apricot, Asparagus, Artichoke, Amaranths, allium family(garlic/Onion/leeks/shallots etc|
|B-Brazil nuts, Banana, Beetroot, Berries, Beans(lentils/legumes/peanuts), Bok Choy, Brussels sprouts, Broccoli.|
|C-Carrots, Cashew nuts, citrus fruits, Cruciferous family(rocket, Cabbage, Cauliflower), Celery, Cucumber, Colourful Capsicum, Coconut, Cherries|
|D-Dates, Dry fruits not included elsewhere.|
|A- Alcohol in all forms, B- Baked food-biscuits, bread and cake etc, C- cigarettes, D- Diary in all forms except milk in tea and coffee may be.|
Choose one or more ingredients from each rack and adore your real, fresh, vibrant food, an entire rainbow colour for a healthy living.
- Nutritarian diet(Nutrient dense food) Have a heart; don’t say NO to leafy vegetables!
- Metabolic relaxation day- MRD is your decisive deviation(coined by Dr Rish) to give rest to your metabolism. It is fasting without fear!
There are two stages of digestion, the anabolic stage is when the body is busy digesting and the catabolic stage is when the body is repairing, detoxifying, and healing. … But eating again also stops the healing process because it sends us right back into the anabolic stage. Using the car example, the anabolic stage is when you fill the gas tank up and the catabolic stage is when you’re actually driving the car and burning the gas Joel Fuhrman
- Nitric oxide and vitamin C rich food (Dark Chocolate, Raw cacao, Citrus-Oranges, lemons, and grapefruit contain high amounts of vitamin C, Pomegranate, Beets(Beetroot is loaded with nitrates), Garlic, Spinach, Watermelon, Walnuts Remember, our body doesn’t make vitamin C like animals.
10 foods to Boost Nitric Oxide.
Beetroot lowers blood pressure
Beetroot juice helps heart failure patients recover more quickly
- Go nuts, seeds and berries- Brazil nuts rich in selenium and berries full of phytos (anti-rust nutrients, antioxidants) are an elixir! Flax seeds rich in lignan have been demonstrated in clinical studies to help control cholesterol, triglycerides, and blood sugar levels; reduce inflammation, and successfully treat constipation.
- Phyto-nutrient, anti-inflammatory, fibre rich diet- Plant eaters out live animal eaters. There appears to be a stepwise drop in hypertension rates the more plant-based foods you eat. Those eating completely plant-based diets appeared to have thrown three -quarters of their risk for developing this major killer out the wind. Think of animal protein as condiments!
- Magnesium rich foods.
- Hibiscus tea -Evidence shows that adding the hibiscus tea to your daily routine may offer additional benefits, comparable even to that provided by antihypertensive drugs. Tested head to head against a leading blood pressure drug, two cups of strong hibiscus tea every morning (using a total of five tea bags) was effective in lowering blood pressure as a starting dose of the drug Captopril taken twice a day. If you drink it, make sure to rinse your mouth with water afterwards to keep the natural acids in the tea from softening the enamel on your teeth. More than a litre a day is not recommended. (How not to Die, Dr Michael Greger)
- Sodium and potassium balance. Replace your conventional salt with Himalayan salt. Salt is a compound made up of about 40% sodium and 60 % chloride. Sodium is an essential nutrient, but vegetables and other natural foods provide the small amounts of sodium you need in your diet. If you consume too much, it can cause water retention, and your body may respond by raising your blood pressure to push excess fluid and salt out of your system. An ancient Chinese medical text(The Yellow Emperor’s Classic of Internal Medicine)-“If too much salt is used in food, the pulse hardens.
- Eliminate dairy products, processed foods, trans/hydrogenated fat, sugar, juices and diet drinks. Fermented dairy products such as curd, kefir and a moderate amount of cheese are ok to some extent.
- Vitamin D and Omega-3 fatty acids play a pivotal role in lowering high blood pressure. Include flaxseeds by using two to four tablespoons of ground flaxseeds every day in your food. This can lower cholesterol by 18 per cent. Flax is tasty in shakes or sprinkled on salads or whole grain cereal.
- Eat high-fiber foods, ideally at least 50 grams per day. Beans, whole grains, vegetables, nuts, seeds, and fruit all contain beneficial fiber.
- Combine protein, fat, and carbohydrates in every meal. Never eat carbohydrates alone. To avoid the blood sugar imbalances that increase your risk for heart disease, eat adequate protein with every meal, even at breakfast.
- Don’t allow yourself to get hungry. Graze — don’t gorge — by eating every three to four hours to keep your insulin and blood sugar normal.
- Try not to eat three hours before bed.
- Drink green, chamomile and dandelion tea which can help lower cholesterol.
- Regular exercises. I encourage 30 to 45 minutes of cardiovascular exercise at least five times a week. I also encourage strength training to build muscle and reduce body fat composition.
Exercise is a necessity, not a luxury, in preventing almost all chronic disease, from heart disease to cancer, from dementia to diabetes, from osteoporosis to osteoarthritis. You cannot age successfully without it. It is how we are designed. Dr Mark Hyman
- Stop stressing out your heart too much. Stressing alone can cause heart problems. Learn to reduce stress by doing regular relaxation exercises such as yoga, tai chi, meditation, breathing, guided imagery, or whatever it takes to engage the relaxation nervous system, which can lower cholesterol, reduce your overall level of inflammation.
- Limit toxins– Tobacco, alcohol, Stress, late-night screening, sedentary lifestyle.
How Nitric oxide, Fibre, MRD and Meditation can help you to reverse your High Blood Pressure?
- More nitric oxide causes blood vessels to relax and dilate, which lowers blood pressure. A deficiency of nitric oxide can lead to tense blood vessels and cause problems including high blood pressure, erectile dysfunction, and impaired kidney filtering.
- Role of fiber–
Micheal Greger-How fiber lower cholesterol
- Why MRD?– From my experience of a few yrs, I will declare MRD, the invincible medicine for high blood pressure! For further exploration of MRD request you to read my blog on MRD and its health benefits – Metabolic Relaxation Day
- The role of Meditation in lowering blood pressure–
Meditation and cardiovascular risk reduction
Beyond medications and diets; Alternative approaches to lowering blood pressure
I am thankful to my dear ones and extended family for their enormous love and support. A special thanks to Dr Rish Sharma!
This blog is only for educational purpose and general understanding of wellness, not to provide you with any medical advice. By using this blog site you understand that there is no attorney-client relationship between you and the blog site publisher. The blog site should not be used as a substitute for competent medical/wellness advice from a licensed professional attorney in your state. Request you to use your common sense and practice things mindfully.