Hello. I am looking for some advice please regarding high blood pressure and how best to naturally lower it.

[Karl76]

Hello.

I am a 47 yr old male, who has been on BP medicatin for the last 7 years.. Recently my medication was increased to 10mm per day for Amlodipine.

I was told by my GP that my BP was more to do with stress than being overweight. I am overweight, I am 6ft 6 weighing over 23stone.

I have a very sedantry life, I work at a desk for upto 8 hours per day, since the pandemic I have worked from home so I dont get any exercise.. There are added factors as to why I dont..

I had total thyroid removal in 2007 due to cancer following this treatment I was educated pretty quickly that the little gland in the front of your throat does a hell of a lot of work, just to make you function let alone continue your career and go the gym three times a week and raise a 2 year old..

I also suffer with Chronic back issues multiple slipped discs stop me from doing a lot of physical activity.. So my general physical health is in the bin.

I have been reading recently that the medication Naproxen, along with Lansoprazole daily could increase BP although my GP has never mentioned this. She also said some people just have a high BP.. In light of Heart Disease being in my family.

My Question for you all is I guess what can I do to help lower my BP through diet, light exercise and what medication have you found works for pain relief when living with high BP..

My GP recommended that I lower my stress, I told her that in no way do I feel stressed, depressed yes at constant pain and id say depression at not being able to live the life I want due to the restrictions of the daily pain I live with, but I would not say I am particulary stressed.. so no idea how to lower that also..

Its a bit of an opening post so I apologise, but this is me and any help or advice would be greatly appreciated..

All the best and thanks if you have continued reading thus far..

[Happyrosie]

hello Karl. Within Health Unlocked there’s a Blood Pressure group, so you can go there - but better still is the website of the specialist charity Blood Pressure UK.

When you’ve absorbed all this, do come back to us here or in the Hypertension part of HU.

You absolutely can lower your pressure - but it’s is down to you , with help.

[Bluehope81]

Note, these are my opinions and suggestions only, always check for interactions, and check with your doctor first before embarking on any changes. This is not medical advice. Please do your own research to make your own choices.

aged garlic, nattokinase, grape seed extract, and Vitamin K2, and kale Powder, Arterial Protect from Life Extension, also you should be losing weight if you have a high BMI.

Possible magnesium glycinate as well. and good high quality multi vitamin,

Plus either a WFPB or Keto diet, but at the very least a DASH/Mediterranean diet, which apart from Keto are all based upon the original Pritikin diet

[Blearyeyed in reply to Bluehope81]

The original post writer is on Amlodipine. Garlic supplements, Nattokinase and Grape seed extract are three supplements that are not recommended to use alongside Amlodipine.

You need to be careful if and when you take Magnesium Glycinate with various cardiac medications including Amlodipine. Magnesium shouldn't be taken within 4 hours of most cardiac medications as it reduces how well the medication is absorbed. Amlodipine also reduces how well Magnesium acts as a natural blood pressure reducer as well.

Although a DASH or Mediterranean style diet suitable for Diabetes management will help in weight management and reducing BP, a Keto diet is not appropriate because of the lack of varied nutrients .

Just thought I'd add it in reply to you in case you didn't know about the interactions between these drugs and supplements and risk in combining them. Take care , Bee

[Autumn_Leaves in reply to Blearyeyed]

My goodness, all those supplements! I’m with you on this one. Some supplements, especially the herbal-based ones, can interact with prescribed medications and taking an absolute cocktail of supplements is just crazy, as far as I’m concerned. If you can’t meet your nutritional needs through your regular diet, you may need to supplement, but blood tests are advisable as you can’t just guess what you may or not be deficient in. But you once you start regarding supplements as medicines and believe they can “treat” medical conditions, I’m afraid that’s a bit of a reach IMO.

Adopting diets that eliminate entire food groups isn’t anything I would do. If there’s one way to get dietary deficiencies, it’s restricted diets. Doesn’t seem that clever an idea to me.

[Bluehope81 in reply to Autumn_Leaves]

Possibly

[Qualipop]

You sound much like me. I have had chronic pain for 30 years from similar spinal problems; discs dried out, spondilo lysthesis, scoliosis etc so my exercise is pretty much nil. I can't bear to st and for more than a couple of minutes and use a wheelchair. After a heart attack I made a complete change of diet and lost 2 s tones without trying or even noticing until I got out my summer skirts and they all fell off. Quite simply I cut out all cakes and biscuits, crisps and such. I cut right down on red meat and swapped to chicken or fish (Which I hate); used quorn instead of mince (My husband has still never noticed in 5 years) ; filled up with vegetables and fruit. I cook from scratch so I didn't need to stop takeaways, pizzas and such. It was so easy. I allowed myself a small bag of crisps a week and either 2 pieces of cake or 4 biscuits a week. The weight just poured off. In fact my GP started to wonder if I had cancer. I followed the Mediterranean diet with recipes from the BHF main page.

Stress and depression are common with chronic pain but are caused by the pain not otherwise. I did get one of those gadgets you can pedal while sitting down ( not an electric one). YOu could do that while sitting working and I now see a physiotherapist who has given me exercises to hopefully slow the progression of arthritis in my shoulders and hips. That's proving very helpful. My son is similar with a seated computer job and very overweight. He's just been referred to someone like a health advisor on the NHS who has helped him with a way to plan meals that actually suits him without calorie counting. H e would forget to eat then binge on whatever was handy. Oh and cut out ALL fizzy drinks and cut right down on beer which are all sugar packed. There are plenty of seated exercises online but you need to be committed. Good luck, the food bit is easy but the exercise isn't.

[Autumn_Leaves in reply to Qualipop]

Well done! It just goes to show how making simple but consistent changes can make a real difference. It doesn’t have to be drastic. I like how your husband doesn’t even notice he’s eating Quorn mince after 5 years! 😂

[Poppy451]

Hi Karl

Like Qualipop has said its good idea to cook everything from scratch with no processed food and load up on fruit and veggies. Eat lots of soup and salad . Cut down on too much carbohydrate and fill up on protein. Drink plenty of water . Fizzy water instead of fizzy drinks. Hibiscus tea is good for lowering blood pressure. It's the main ingredient in herbal fruit teas. I make it and then let it cool and its a refreshing cool drink.

Walking is good exercise, perhaps you could get one of those devices that count how many steps you do.

[serenfach]

Are your thyroid levels good now? Too low makes the weight pile on...

Get a full thyroid blood test, plus vitamins, iron etc. You may be able to spot something not right. When you get your results, (you will probably have to go private but the thyroid site has links to home testing), go to the thyroid site and give your results for further help, as most GPs are not educated in thyroid stuff.

Swimming is a brilliant exercise as it supports your body while you move. If you have a local pool, there will be adult only hours so you can just walk up and down if you want, preferably at the shallow end, although at 6ft 6 you will probably want to be a bit deeper!

[Blearyeyed]

First of all Welcome and well done to you for getting proactive and looking for tips from others .It's great to be part of a forum and ask questions ,but also get moral support and encouragement on your quest to feel better.

I will mention your weight in a moment and I hope you don't mind but it is for practical purposes only.

First a word about Stress. Stress is different from Anxiety and people often don't realise this. Stress is an activity , physical or mental , good and fun or sad and bad , that is just too much for your body or mind to cope with at its current health level.

So , a slim , very happy but incredibly busy exercise enthusiast can be under as much Stress , as a person whom is sedentary, in poor health and overworked or unhappy. Sounds odd but it is true.

One big cause of physical Stress , especially on the heart , back and joints and increased blood pressure is being overweight , which is why it seems a bit unusual that your GP separated the two in their advice .

But you already know that , and you know the obstacles you are already having to cope with like thyroid dysfunction, back issues and chronic pain which have been getting in the way of you exercising and changing your lifestyle which is why you are here.

One great way to help reduce your blood pressure naturally us to reduce your BMI and weight.

It will take patience and time to do that.

No quick fix or extreme diets will work for you because of your thyroid issue and general health history.

The only way to reduce weight is to eat less calories per day than you use within sensible limitations, so reducing calories to between 300-500 calories less than you use per day will help you lose a healthy amount of weight slowly that will stay off if you eat sensibly once it's gone.

To lose it and keep it off for good you need to create a ' Diet For Life' that includes the nutrient rich , low sugar, unprocessed foods that are most helpful to eat to care for your thyroid dysfunction and heart health which you also find enjoyable enough to sustain long term.

Low sugar, low sodium , avoid artificial sweeteners, avoid premade and processed foods, less saturated fats, more soluble fibre, more protein , and smaller portions of complex carbs instead of "white carbs" whilst incorporating a wide variety of vegetables and fruits is a good foundation.

A DASH or Mediterranean Style diet which incorporates foods that help your thyroid issue is the most versatile. You can read about the DASH diet online , and the Diabetes UK website is packed with advice for Mediterranean style diets and recipes as well as advice on diets and weight management. It's a good starting point.

The good thing about reducing your weight is that it puts less Stress on your back and joints which also naturally improves your pain level and ability to exercise within your comfort zone.

Increasing your fluid intake , Vitamin B s and Vitamin D also help in weight, thyroid and blood pressure management, as well as helping improve chronic pain . Omega 3 ( only) can also improve joint pain . You need to take care with most multivitamins though as they often contain Vitamin K1 which isn't appropriate, and unfortunately most natural BP supplements are off the table because they interact with your prescribed medications.

Exercise , even if it's just a little gentle activity regularly through the day also improves blood pressure , chronic pain, heart health and weight loss .

You can start very small, just a few minutes away from the desk strolling and gently stretching each hour.

A ten to fifteen minute leisure walk before or after a meal is very beneficial. And it's quite an easy habit to get into.

Chair based or back friendly versions of Tai Chi , gentle isometric and low impact Pilates stretching also helps you build your strength and improve BP. A few minutes to start but even 10 minutes a day helps increase your strength and energy.

I have a recumbent bike which are very user friendly for people whom " Live Life at Home" and struggle with lower body circulation or back problems. The seats are comfortable and you can get on them to do little bursts of exercise or long ones when you can.

Getting back to the GP would be a good idea to request that they refer you to the Rheumatology Physiotherapist to get advice and support about what exercise will suit your needs.

Also ask them to register you for the Exercise Referral Scheme which gives you access to free and subsidised classes which are suitable for different health conditions and signing up to these and joining groups motivates you to keep going. You can also get access to suitable gym equipment and the local pools.

Aqua walking and exercises in the warmer small pool are very good if you have back or joint problems. Some people lack in confidence in getting in a pool but if you check out which times your pool is less busy that's a good time to go and try this low impact full body workout.

Last , it's relaxation. Try getting into the habit of having a good bedtime and sleep routine. Proper sleep and relaxation is the best natural blood pressure treatment.

Start trying body relaxation and deep breathing techniques , a few times a day for a few minutes , and if you are having symptoms this is also invaluable in making your nervous system work for you. If you can do deep breathing in the open air it is even better.

Pacing yourself is also vital for improving blood pressure , Fatigue and Chronic Pain.

Create a balance between physical and mental activities and rest during your everyday life,

You can get a referral via the GP or Physio onto a Pacing yourself for Chronic Pain course which are very useful.

I have Fibro so I'm on a number of low dose pain relief medications, but I do occasionally use Naproxen. Paracetamol us the preferred choice with the least side effects but you could speak to the GP and see if you may benefit from one of the various nerve pain medications alongside lower dose inflammatories instead. Or you could ask for a referral to the Pain Clinic , although this will take some time the advice will come in handy as you move forward.

Keep looking in , asking questions and let us know your progress , take care , Bee

[Karl76]

Hello Everyone, Thanks for taking the time to read my post and to reply. Your replies are really enlighting. And have given me lots of advice.

I spent yesterday in A&E as I had a heavy heart palpatation while sat working.. No stress or anything my chest went thud.. followed by pins and needles and feeling really quite sick

I went to A&E and 9hours later I had had two lots of bloods tests and a full ECG, All clear thankfully.

Doctor said it was a single palpatation. I didn't catch the full medical term but he reassured me that it was all fine and he he will be writing to my GP to suggest alternative pain relief along with actions to be taken if happens more than multiple times a day. Scary experience

I have been prescribed Duloxitine from pain management consultant to try, its an antidepressent but used in pain relief. I am due to start this next week.

The Doctor listened and I mean really listened. He said that my stress or high BP in his opinion was a prolongued cause from my body being in a constant state of fight or flight. My body is fighting against the Chronic pain I am in 24/7.

He advised Earthing, getting in contact with nature following studies done on PTSD veterans as its proven to help lower stress and BP and generally improve well being. Just by sitting and closing your eyes and sensually taking it all in.. He said some get it from looking and listening to the Sea. Something to try I guess.

Its interesting on the Muti Vit interactions with prescribed medication, Somthing I really wish I knew more about.. He also said that Naproxen can raise your BP if taken for long periods, again something not mentioned by my GP..

My thyroid levels are right, again even on meds the energy saps hit hard in light of the levels being within the right range...

I see a Physio twice a week had to go private due to the waits on referrals from GP...

I have started the calorie reduction diet & I will keep you posted how I get on.. This is a bit all over the place I am trying to acknowledge all of you who have made great suggestions and genuinly thank you to all of you..

[Autumn_Leaves in reply to Karl76]

Bleary eyed has offered some brilliant advice, there’s a lot there but she’s covered so many aspects of living with chronic health conditions that I’d even recommend you copy and paste it into a Word document or something like that, so you can re-read at your leisure.

It’s not realistic for anyone to upend their diet and other lifestyle aspects all at one, so perhaps start with the simple swaps and tweaks. Choosing the diet version of products or even substituting sugar with artificial sweeteners is absolutely OK for someone in your situation. I know they’re on every “wellness” list of things not to do, but for a 23 stone man with a cardiac condition and high BP it might help you shift those first few pounds. Perfection is the enemy of progress, and you need to begin with easy wins.

There are plenty of healthy eating guidelines out there. The BHF has some good info that is evidence based. It’s all very well people recommending keto/paleo or whatever, but you need to create your own diet that you can stick with for the years ahead, not a quick fix fad diet that you’ll give up after a few months. I’m an advocate of a plant-based (not necessarily plant exclusive) diet with an emphasis on whole foods, but I get that it’s not for everyone and different people have different preferences. However, I would say fibre is important for our gut health, it feeds the “good” bacteria in our guts, which can then produce beneficial compounds that reduce systemic inflammation and protect our health in many ways. Refined carbs, sugar, and a lack of fibre does the opposite — it starves the good bugs, the bad bugs take over which become detrimental to our health over time. So perhaps slowly add more fibre to your diet from fruit, veg. whole grains, beans and nuts. Start low, go slow. Good habits are not formed overnight! Just one more is a good mantra. Just one more spoonful of veg with dinner, just one more short walk during the week, just one more glass of water, or whatever it is you want to work on.