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Never Get Another Cavity - The Evidece-Based Approach to Good Dental Health · Doctor Turned Health Coach

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  Today we're going to talk about blood pressure, lowering your blood pressure.
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  Fortunately, the JNC-8, basically the guideline, the Bible for blood pressure
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  management, has published its new 2025 guidelines.
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  And so we have a lot of great information for any specialist,
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  any physician to manage somebody's blood pressure.
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  But I'm not going to go over the medications. I'm actually going to go over
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  the 11 ways that this 200-page document discusses for somebody to lower their
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  blood pressure naturally without any medication.
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  All the different things that you can do that have been proven to be incredibly effective.
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  So, right, get started with number one.
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  Something called isometric hand grip training. So there is this little device called a dynamometer.
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  You can get it on Amazon. It's just a little electronic device,
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  you press it, squeeze it with your hand, it'll tell you how much pressure you're
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  exerting, but basically, even if you don't have that,
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  squeezing your hands, just making a grip, at about 50% of your strength,
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  so don't break your knuckles,
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  you just hold this for a few minutes, so I recommend doing four two-minute holds,
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  and you do that about three times a week.
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  So you do four two minutes one minute
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  break so sorry two minutes one minute
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  break two minutes on one minute break four times do it
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  three times a week within about eight to 12 weeks you
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  should see a good drop in blood pressure it can be
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  as much as five or ten points so imagine if your blood
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  pressure is 140 you could get it down to 135 130
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  so pretty impressive now you can get the same done by doing some other isometric
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  exercises like doing those wall sits where you sit pretending there is a chair
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  under you and that's another fantastic way to get your blood pressure down.
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  Next one on the list is just simple weight loss.
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  Basically for every kilogram you lose, I know this is going off kilogram,
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  but let's say you weigh 80 kilograms and you lose one kilogram,
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  you can expect your blood pressure to go down by six to eight points.
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  Now, usually most of my patients, probably right around 5% of their body weight
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  loss or 10%, that's when they really see those numbers go down.
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  Now, by no means is weight loss easy, so I'm not trying to make it as if like,
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  oh, just you lose some weight and lose your blood pressure.
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  Weight is one of the most complicated things that we
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  have but it's worth knowing the next one
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  is sodium reduction so basically
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  if you're getting a lot of food from outside it's
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  just going to have a lot of salt every time you go to a restaurant lots of salt
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  if you can lower your salt intake by making most of your food at home you can
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  expect a six to eight point reduction so remember if your blood pressure is
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  135 you can get it down to the 120s and of course if the lower number is in
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  the 90s you can get it down to the 80s. That's fantastic.
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  Next one is the DASH eating pattern. Now, the DASH diet has been around for a long time.
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  It's essentially a way to eat more fruits, more vegetables, things that naturally
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  have a lot of potassium, and that is going to lower your blood pressure.
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  This one, maybe 5 to 8 points.
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  Think of vegetables, fruits, beans, whole grains, nuts, fish, low-fat dairy.
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  Pretty much these things are all low in sodium and very high in potassium.
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  The next one is going to be aerobic exercise. You don't need a lot,
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  just a little bit of walking every day, 60 to 70% maximum heart rate effort. So just a brisk walk.
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  And if you can do this about 20 to 30 minutes a day, most days of the week,
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  you can expect a four to eight point drop in your blood pressure.
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  And remember, all of these things are additive.
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  So if you're doing a little bit of each, you might notice huge improvements.
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  You might not respond at all to one thing, and you might really respond to another.
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  Next one is dynamic resistance training.
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  You probably will get somewhere between 2 to 7 point drop.
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  Some people get 3, some people get 10, it depends.
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  But this is essentially full body strength training. We're talking squats and sit-ups and push-ups.
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  And no, you don't have to do them in tense. You can do against the wall push-ups
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  and you can do half squats. You don't have to go all out.
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  You know, lifting is not just for muscles and stamina and blood sugar and dementia
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  prevention. It also lowers your blood pressure. So that's fantastic.
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  The next one is kind of weird. It's the potassium substitute for salt.
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  So you can actually buy salt shakers or salt that is mostly potassium and not even sodium.
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  Believe it or not. Yeah, go to any grocery store and you'll find it there.
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  It'll say KCL on it. And so that's great. if you
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  can replace some of your salt with that fantastic results
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  you can easily expect a five to seven
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  point drop in your blood pressure the next
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  one is meditation i don't know what to say about that meditation is just fantastic
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  a few minutes every day you can do it while walking you can do it while reading
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  you do not have to be in full silence there's a lot of ways to do this kind
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  of transcendental meditation next one dietary potassium intake so we're just
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  talking about specific foods.
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  Beans, lentils, leafy greens, potatoes, fruits, and even yogurt.
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  Lots of potassium. These things are naturally going to get you to get rid of
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  the excess salt, even if you have a lot of salt intake.
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  Alcohol. Listen, some people just don't respond to alcohol.
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  They drink alcohol, their blood pressure doesn't go up. But I have a lot of
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  patients whose blood pressure really shoots up with alcohol.
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  So try cutting it down.
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  Try having diluted alcoholic drinks. Try having non-alcoholic drinks.
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  Give it a try. You can expect a four up to six point drop here.
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  The next one is just slow breathing. It's different than meditation.
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  This is the last one on the list.
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  It's kind of like this paced respiration training.
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  There's apps that you can download for free. It'll kind of guide you to lower
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  your breaths to about six breaths per minute.
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  And you can do this about 15 minutes a day, even just a few times a week.
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  And honestly, I've seen patients drop their blood pressure by 10 points,
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  but on average, it's about 5 points.