“Exercise to Lower Blood Pressure”

Exercise and High Blood Pressure: Exercise is one of the keys to lower your blood pressure. Working out also boosts the effectiveness of blood pressure medication if you're already being treated for hypertension. You don't have to be an athlete, either.

Put the Fun Back in Exercise: Find activities you enjoy, and aim for 30 minutes a day of "exercise" on most days of the week. If you can't stand the gym, not a problem. Dancing counts. So do yoga, hiking, gardening, and anything else that gets your heart beating a bit faster. Since you're going to be making it a habit, pick things you'll want to do often. Let your doctor know what you have in mind, so they can make sure you're ready.

Try a Trainer: If you want a pro to help you get started, consider getting a trainer to show you what to do. They can help you do each move right and get the best results.

Get Stronger: Strength training should be part of your routine. You can use weights, weight machines, exercise bands, or your own body weight by doing abdominal crunches or curl-ups. You'll lose body fat, boost muscle mass, and raise your metabolic rate. Losing as little as 10 pounds can lower or help prevent high blood pressure if you're overweight.

Dive In and Swim: Doing aerobic exercise ("cardio") is good for your blood pressure. Swimming is a gentle way to do it. Go for 30 minutes, or work up to that amount if that's too much right now.

How Much Exercise Is Enough? Do something that's moderate in intensity -- like brisk walking -- for at least 30 minutes a day, 5 or more days a week. That may be enough to keep you off medications or help them work better. Exercise can lower your blood pressure by as much as five to 15 points. Gradually make your workouts more intense to keep lowering your blood pressure to safer levels.

Getting Started: Start slowly to prevent injuries. Start with 10 to 15 minutes of exercise you enjoy, such as walking around the block or on a treadmill. You can gradually make your workouts longer and more challenging.

Pace Yourself to Avoid Injury: If you're new to exercise, remember to pace yourself. Select a low- to moderate-intensity exercise such as gentle forms of yoga, gardening, or any other activity that you can do at a moderate pace. Gradually increase the intensity and duration of exercise as you become fitter, to help maintain your lowered blood pressure.

Make Exercise Convenient: Commit to making exercise part of your schedule. Find a time that works for you. You can work out while the kids are at soccer practice, before or after work, or even during your lunch break. If it's hard to get out of the house, consider getting some workout apps or DVDs, a yoga mat, and hand-held weights you can use at home.

Do Mini-Workouts: Add 10-minute mini-workouts, and do these throughout your busy day. For example, you can jog in place or do calisthenics for 10 minutes. Three 10-minute mini-workouts equal 30 minutes of daily exercise in little bits of time you won't miss.

Set Up a Home Gym: Pick items that fit in with what you want to do: a step bench, jump rope, fit ball, exercise bands or tubes, and weights, for example. You can store them in a closet when you're not using them. If you have more space and a bigger budget, consider getting a treadmill or stationary bike.

Warm Up and Cool Down: Warming up before exercise and cooling down after are important for people with high blood pressure. These exercises let your heart rate rise and return to normal gradually. Walking in place or on a treadmill for 10 minutes is fine for warming up before exercise and also for cooling down.

Try a Heart Rate Watch: A heart rate watch can let you quickly assess your pulse. Here's how to use one. Put the band that comes with it on your chest underneath your shirt. By looking at the watch during exercise, you can see your actual heart rate. This is a good alternative to taking your pulse manually. Ask your doctor to recommend the best target heart rate zone (or training zone) for you.

Medication and Heart Rate: Some heart medications such as beta-blockers or calcium channel blockers can slow your heart rate. Talk to your doctor and ask what your target heart rate zone should be during exercise if you take these medications.

Know the Safety Tips: No matter what exercise you do, be aware of your limitations. If the exercise or activity hurts, then stop! If you feel dizzy or have discomfort in your chest, arms, or throat, stop. Also, go slower on hot and humid days, or exercise in an air-conditioned building.

Beyond Exercise: The DASH Diet - You can lower your systolic blood pressure (the top number) by switching to the DASH diet. The DASH diet is based on 2,000 calories a day. It's rich in fruits, vegetables, and low-fat dairy products. It's also low in saturated fat, cholesterol, and total fat. According to studies, adopting a DASH diet can reduce systolic blood pressure by eight to 14 points. For healthy adults 65 and older with an average systolic 130, the goal is to get it lower. In general, the target for your blood pressure is less than 120/80. 

Beyond Exercise: Lose 10 Pounds - If you're overweight, losing 10 pounds can help reduce or prevent high blood pressure. To lose weight, take in fewer calories than you use each day. Ask your doctor or a registered dietitian how many calories you need daily for weight loss. Exercise helps you burn even more calories.

Beyond Exercise: Watch Out for Salt - National guidelines recommend not getting more than 2,300 milligrams of sodium a day (about 1 teaspoon of table salt). The limit is 1,500 milligrams a day for some people, depending on age and other things. By staying on a sodium-restricted diet, your systolic blood pressure (top number) may drop two to eight points. Salt-restricted diets can also help enhance the effects of most blood pressure medications. Tip: Substitute herbs for salt when cooking, and avoid processed meats and canned foods.

Reviewed by: James Beckerman, MD, FACC on September 09, 2019

Sources:

National Heart, Lung, and Blood Institute: "JNC 7 Express: The Seventh Report of the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure."
UpToDate.com: "Exercise in the treatment of hypertension."
WebMD Medical Reference: "5 Lifestyle Tips to Lower High Blood Pressure," "Strategies to Prevent and Control High Blood Pressure," "Heart Disease and a Heart Healthy Diet," "The DASH Diet."
WebMD Health News: "A Little Walking Cuts Blood Pressure."
American Heart Association: “Exercise and Fitness,” “Physical Activity in Your Daily Life,” “Your Blood Pressure Questions Answered: Potassium,” “Healthy Lifestyle,” “The Benefits of Daily Physical Activity,” “Start! Walking for a Healthier Lifestyle.”
Health.gov: "Dietary Guidelines for Americans 2010."                      
Go RED for Women: “Know Your Numbers.”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“How to Lower Your A1c Level”

When you have diabetes, you probably know you should check your blood sugar regularly. Your doctor will also recommend that you take an A1c blood test a few times a year, with a goal of lowering the results to help protect your health. And there’s a lot you can do to move toward meeting that goal.

Unlike a regular blood sugar test, the A1c test measures the amount of sugar that clings to a protein, called hemoglobin, in your red blood cells. The test shows your average blood sugar levels over the past few months, so you know how well your diabetes is under control.

In general, the goal for your A1c is to be lower than 7%. Exactly how much lower will depend on your individual treatment plan. When you take steps to get your A1c in a healthy range, you lower your risk of complications such as nerve damage, eye problems, and heart disease.

Your doctor will let you know the best target for your A1c. How do you get there? Here are a few tactics to try, in addition to taking any medications your doctor prescribes.

Get some new kitchen gear. You’ll want to get a set of measuring cups and a kitchen scale if you don’t already have them. These will help you with your portion sizes. Your blood sugar will go up if you eat more food than your body needs. Keeping servings in check is a good way to reduce your A1c level.

At first, it’s a good idea to measure your food to give you an idea of what healthy portion sizes look like for different foods. That’s where the measuring cups and scale come in handy. You may be surprised at first to see what one serving looks like, especially of high-carb items like cereal, rice, and pasta. But this will help ensure you don’t eat more than you intend to.

Be carb smart. It’s true that carbohydrates affect your blood sugar more than other nutrients you eat. Chances are that if you overdo starchy carbs on a regular basis, your A1c number will start to creep up. But remember, all carbs aren’t a problem. You want ones that have a lot of fiber and nutrients, more than those that just serve up starch.

Tweak your plate. Experts advise filling about half your plate with vegetables that are low in starch, such as carrots, greens, zucchini, or tomatoes. One-quarter of your plate should be a lean protein like chicken or tofu, and the last quarter should be whole grains like brown rice or quinoa.

Make a plan. The guidelines for what to put on your plate give you a lot of flexibility. But even though it sounds simple, you’ll probably be better off if you plan your meals. Why? If you skip set menus and eat on the fly, it’s easy to end up with calorie-dense, high-carbohydrate food choices -- like fast food, bagels, and frozen pizza -- that will cause your blood sugar and A1c numbers to soar.

Instead, at the start of each week, pencil in a rough plan for what foods you’ll eat at each meal and what groceries you’ll need. This way, you’ll be prepared with plenty of choices that limit post-meal blood sugar spikes. A Mediterranean diet, which is low in saturated fat and high in vegetables and fruit, reliably lowers A1c numbers.

Maybe downsize your weight loss goal. Not everyone with type 2 diabetes is overweight. But if you are, you may not need to drop as much as you think to make a difference in your A1c level.

If you’re overweight, diabetes doctors will often recommend you try to lose just 5% to 10% of your current weight. Here’s why: As you shed extra pounds, the insulin in your body lowers your blood sugar levels more efficiently, which will cause your A1c levels to drop over time. In one study, people with type 2 diabetes who lost 5% to 10% of their body weight were three times as likely to lower their A1c by 0.5%.

You may have a different goal for your weight or other health considerations on your mind. Ask your doctor to help you make a weight loss plan that matches your overall goals.

Rethink your exercise plan. Other than upgrading your nutrition, exercise is one of the most important habit changes you can make to lower your A1c. But don’t just grind it out on the treadmill, or you’ll miss another effective workout: strength training.

No offense to the elliptical machine or your cycling class. You can choose whatever type of exercise you prefer as long as it’s a challenging workout. Both aerobic exercise and resistance (weight) training lower A1c levels if they’re part of a regular routine.

There’s solid science to support how much working out helps you whittle down your A1c level. Since exercise prompts your muscles to take up sugar from your bloodstream, it helps your blood sugar levels drop more quickly after you eat a meal. As you make exercise a regular habit, you’ll see a downward trend in your A1c numbers.

Never miss your meds. You can reliably lower your A1c through diet and exercise. But if your doctor has prescribed medication, such as metformin, miglitol, or insulin, it’s important to take them exactly as prescribed. If you miss doses regularly, your blood sugar numbers may creep up and cause your A1c to rise. But if you follow the medication plan that your doctor recommends and go to every appointment, your blood sugar should stay under control -- and your lower A1c number will reflect that. If your goal is to cut down on, or even stop needing, your meds, tell your doctor that you want to work toward that. But don’t stop them on your own.

Be savvy about supplements. Many dietary supplements say they’ll lower your A1c. But there’s not always much research to back that up. Still, some may have promise. These include berberine, made up of extracts from a variety of plants, and coenzyme Q10 (CoQ10), an antioxidant that reduces inflammation in your body. Cinnamon may also lower A1c levels over time. As with any supplement, it’s best to check with your doctor first.

Put your plan on repeat. Stick with it and give it time. Since your A1c level reflects your average blood sugar over several months, it’s going to take that long for your A1c to drop. You won’t do everything perfectly, and that’s OK. Just keep moving in the direction you want to go in. And rest assured: Your A1c number will come down, and it’ll be worth it.

Reviewed by: Michael Dansinger, MD on September 16, 2019

SOURCES: 

WebMD
Mayo Clinic: “A1C Test,” “Hyperglycemia in Diabetes,” “Diabetes Diet: Create Your Healthy Eating Plan.”
Merck Manual: “Formation of Blood Cells.”
National Institutes of Health: “The A1C Test and Diabetes.”
Harvard T.H. Chan School of Public Health: “Carbohydrates and Blood Sugar.”
Joslin Diabetes Center: “Key to Success: Portion Control.”
Pakistan Journal of Medical Sciences: “Effect of Vitamin D Supplementation on Reduction in Levels of HbA1 in Patients Recently Diagnosed with Type 2 Diabetes Mellitus Having Asymptomatic Vitamin D Deficiency.”
Utah.gov: “How Can You Lower Your A1C To a Healthy Number?”
Diabetology and Metabolic Syndrome: “Resistance Exercise Training Lowers HbA1c More Than Aerobic Training in Adults With Type 2 Diabetes.”
American Diabetes Association: “Medication Management: What Are My Options?”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.