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Posted 01-24-2013 at 11:27 AM by Ted_Hutchinson

Blood pressure and purdue pegboard scores in individuals with hypertension after alternate
nostril breathing, breath awareness, and no intervention

You can download a personal copy of the full text from the link.

One group practiced alternate nostril yoga breathing for 10 minutes,
Here is an example of Alternate nostril breathing.

Yoga Meditation Exercises : Alternate Nostril Breathing for Meditation

Following alternate nostril breathing there was a significant decrease in systolic and diastolic blood pressure, and an improvement in Purdue pegboard task scores for both hands, and for the right hand.
Breath awareness (the control session) also showed a significant decrease in systolic blood pressure.

If you've a blood pressure test for work or similar this may be a useful strategy to adopt while you are waiting. Though obviously blood pressure increases risk for stroke so learning how to do this and practising it regularly is not going to cost anything and may help.
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  1. Old Comment
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    Aged garlic extract reduces blood pressure in hypertensives

    Aged garlic extract reduces blood pressure in hypertensives
    Participants were allocated to one of three garlic groups with either of one, two or four capsules daily of aged garlic extract (240/480/960 mg containing 0.6/1.2/2.4 mg of S-allylcysteine) or placebo.
    Blood pressure was assessed at 4, 8 and 12 weeks and compared with baseline using a mixed-model approach.
    Tolerability was monitored throughout the trial and acceptability was assessed at 12 weeks by questionnaire.
    Mean systolic blood pressure was significantly reduced by 11.8�5.4 mm Hg in the garlic-2-capsule group over 12 weeks compared with placebo
    and reached borderline significant reduction in the garlic-4-capsule group at 8 weeks.
    Changes in systolic blood pressure in the garlic-1-capsule group and diastolic blood pressure were not significantly different to placebo.
    Tolerability, compliance and acceptability were high in all garlic groups and highest in the groups taking one or two capsules daily.
    Our trial suggests aged garlic extract to be an effective and tolerable treatment in uncontrolled hypertension, and may be considered as a safe adjunct treatment to conventional antihypertensive therapy.
    Posted 01-24-2013 at 11:30 AM by Ted_Hutchinson Ted_Hutchinson is online now
  2. Old Comment
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    Hypertension and hyperlipidaemia: garlic helps in mild cases.

    Hypertension and hyperlipidaemia: garlic helps in mild cases.
    Blood pressure and plasma lipids were monitored during treatment after four, eight and 12 weeks.
    Significant differences between the placebo and the drug group were found during the course of therapy.
    For example, the supine diastolic blood pressure in the group having garlic treatment fell from 102 to 91 mmHg after eight weeks (p less than 0.05) and to 89 mmHg after 12 weeks.
    The serum cholesterol and triglycerides were also significantly reduced after eight and 12 weeks of treatment.
    Given that garlic is cheap, readily available and safe this should pose no problems.
    In the trial above they used garlic powder (Kwai) but I see no reason why raw galic shouldn't also have a similar effect, if minced, chopped or pressed and added raw to each meal of the day.
    Posted 01-24-2013 at 12:01 PM by Ted_Hutchinson Ted_Hutchinson is online now
  3. Old Comment
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    Magnesium Lowers Blood Pressure,

    Most of us don't get sufficient magnesium mainly because modern plant breeding and intensive growing techniques mean higher total yield result in lower nutrient density and because modern varies mature faster they are in contact with the soil for less time and so absorb less magnesium.
    Modern fertilisers often don't replace magnesium with is a water soluble mineral that gets leached out of the soil.

    Effect of magnesium supplementation on blood pressure
    Bear in mind with this study it was the higher intakes above 370 mg Mg/day that resulted in more effective reductions in both Sytstolic and diastolic blood pressure.
    100mg of Magnesium Albion patent mineral chelate, or magnesium citrate or malate with each meal and before bed would be ideal.

    Using transdermal magnesium is another route. Epsom Salts (magnesium sulphate) or Dead Sea Salts (magnesium chloride) in hot bathwater or a foot bath and a 30 minute soak or perhaps magnesium oil

    This article gives a useful perspective on the importance of magnesium.

    Afibbers Magnesium

    Magnesium Update

    Association of blood pressure and metabolic syndrome components with magnesium levels in drinking water in some Serbian municipalities. shows where the water is harder (contains more magnesium & calcium) blood pressure is lower. It won't be just the water that contains more magnesium, veggies, meats and fish grown using magnesium rich water will also be higher in magnesium content. People washing/bathing in magnesium rich water will absorb more magnesium than peoples in soft water areas. However it's probable that where water is fluoridated that will block magnesium uptake from water.
    Posted 01-25-2013 at 12:08 PM by Ted_Hutchinson Ted_Hutchinson is online now
  4. Old Comment
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    Vitamin D in Hypertension.

    Role of vitamin D in arterial hypertension.
    Vitamin D deficiency is highly prevalent and may contribute to arterial hypertension.
    The antihypertensive effects of vitamin D include suppression of renin and parathyroid hormone levels and renoprotective, anti-inflammatory and vasculoprotective properties.
    Low 25-hydroxyvitamin D levels, which are used to classify the vitamin D status, are an independent risk factor for incident arterial hypertension.
    Meta-analyses of randomized controlled trials showed that vitamin D supplementation reduces systolic blood pressure by 2-6 mmHg.
    Vitamin D is most effective as an anti-inflammatory agent at 50ng/ml 125nmol/l.

    Grassrootshealth Vitamin D information

    City Assays Vitamin D Blood Spot Test �25
    Amazon UK have 5000iu vitamin D3 years supply for less than �9
    Raising vitamin D from normal levels increases your absorption of magnesium and calcium, providing there is adequate in the diet, and reduces your inflammatory status.

    Mercola's article here on Foundational Lifestyle Strategies to Maintain Healthy Blood Pressure Has a good perspective on the role of Vitamin D and blood pressure.
    The key is to raise 25(OH)D to 125nmol/l - 50ng/ml or above in conjunction with magnesium and omega 3 repletion, only then will you fully benefit from it's anti-inflammatory potential.
    Posted 01-25-2013 at 12:23 PM by Ted_Hutchinson Ted_Hutchinson is online now
  5. Old Comment
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    beetroot juice lowers blood pressure

    One of the comments Following the MERCOLA article above details the results of using beetroot juice to lower blood pressure.
    Here is some research supporting that idea.
    Effect of beetroot juice on lowering blood pressure in free-living, disease-free adults: a randomized

    More research papers on Beetroot juice and blood pressure lowering here
    Posted 01-25-2013 at 03:08 PM by Ted_Hutchinson Ted_Hutchinson is online now