High blood pressure is known as the "silent killer" because it often causes no symptoms.
According to a report published by The Telegraph newspaper, blood pressure is measured in millimeters of mercury (mmHg). The top number is called systolic pressure, which is the pressure inside the arteries when the heart beats. The bottom number is called diastolic pressure, which is the pressure inside the arteries when the heart is resting between beats.
Both numbers are important, but for people over 50, the upper number is more important. High systolic pressure in this age group indicates a greater risk of stroke and heart disease than high diastolic pressure.
Dr Kalpa de Silva, consultant interventional cardiologist at London Bridge Hospital, says: “Ideally, everyone's blood pressure should be less than 140/90 mmHg.”
He adds: “As we age, our arteries become more stiff, which leads to blood pressure gradually rising over time to compensate for this.”
For every 20 mmHg increase in systolic blood pressure, or 10 mmHg increase in diastolic pressure, the risk of death from heart attacks and strokes doubles.
However, it is possible to lower blood pressure within a month through relatively simple lifestyle changes. Below are the methods that have proven effective:
1- Practice hand grip exercises daily
Most of us know that we should exercise regularly, but we probably think that aerobic exercise, such as running and cycling, is the most beneficial for blood pressure.
In fact, isometric exercise, which involves holding positions that require moderate effort for a few minutes at a time, has been shown to lower blood pressure about 80 percent more than aerobic exercise.
A recent study, which analyzed data from more than 200 experiments that included 15,000 people, concluded that aerobic exercise reduced blood pressure by an average of 4.49/2.53 millimeters of mercury.
In contrast, isometric exercise reduced systolic pressure by 8.24 mmHg, 83 percent more than cardio, and diastolic pressure by 4 mmHg, 58 percent more effective.
Perhaps the easiest of these exercises is the hand grip exercise, which involves squeezing a grip strength measuring device, which can cost less than £10, for two minutes at a time, at an effort level of 30 per cent.
This exercise can be practiced daily, twice for each hand, to notice quick results.
Another way to lower blood pressure is to perform the imaginary sitting exercise leaning against a wall 4 times, for two minutes each time, 3 times a week.
2- Eat dark chocolate in small quantities
Dark chocolate has long been promoted as a healthier option than milk chocolate, and among its many benefits is its ability to lower blood pressure.
A new study from the University of Surrey found that regular consumption of natural compounds called flavan-3-ols, found in cocoa, led to lower blood pressure, especially in people with high readings.
These compounds have also been shown to improve the function of the inner lining of blood vessels, which is essential for overall cardiovascular health.
Eating a small square or two daily of dark chocolate, which contains at least 70 percent cocoa, for two to four weeks may be enough to notice an effect.
3- Eat fermented foods
Fermented foods, including kimchi, kefir, sauerkraut, and miso, are known for their benefits for gut health. It has also been shown to lead to a significant decrease in systolic and diastolic blood pressure.
Scientific interest in the relationship between the gut microbiome and blood pressure is increasing.
A recent study that included more than 20,000 Americans found that people who ate larger amounts of gut-healthy foods were 13 percent less likely to develop high blood pressure.
Other studies have shown that people with high blood pressure tend to have a lower diversity of gut bacteria and lower numbers of beneficial bacteria.
Including fermented, fibre-rich foods, including plenty of fruits, vegetables and whole grains, in a diet as diverse as possible is likely to have benefits for blood pressure readings and overall health.
4- Check food labels
We all need about 4 grams of salt a day, and we should not eat more than 6 grams, which is the equivalent of one level teaspoon.
But most of us eat excessive amounts of salt, 75 percent of which comes from processed foods.
“Almost everything we eat today contains added salt,” says Dr. De Silva.
He adds: “Checking your diet, understanding the sources of additional salt and reducing them will help greatly in changing your blood pressure within days and weeks.”
The most prominent foods responsible for increasing salt consumption include ready meals, processed meats, and fast food.
But de Silva points out that “even bread and breakfast cereals can contain high levels of salt.”
It is important to read food labels carefully, because similar products made by different brands may contain very different amounts of salt.
The FoodSwitch app allows products to be scanned to see if they contain high, medium or low levels of salt, and also suggests healthier alternatives.
5- Eat more potassium and magnesium
Potassium helps the body get rid of sodium and reduces pressure on blood vessels, so it makes sense to include food sources rich in it in the diet.
Foods rich in this mineral include leafy green vegetables, sweet potatoes, unsalted nuts and seeds, tomatoes, avocados, apricots and mushrooms.
Recent research has found that eating bananas, another excellent source of potassium, is more effective in lowering blood pressure than reducing salt consumption.
Some studies have also shown that magnesium lowers blood pressure, although research has not yet reached conclusive results.
But Dr. De Silva says, “It's a good idea to make sure you're getting enough magnesium in your diet.”
The British National Health Service recommends that men get 300 milligrams of magnesium daily, compared to 270 milligrams for women.
Good sources include legumes, leafy greens, nuts and whole grains.
6- Drink hibiscus tea
Hibiscus flowers and leaves contain large amounts of antioxidants and have been used for medicinal purposes for hundreds of years.
A 2020 review, which included 7 trials, found that tea made from the hibiscus plant significantly reduced systolic and diastolic blood pressure.
Not only are antioxidants thought to reduce inflammation and protect the inner lining of blood vessels, but tea may also help inhibit angiotensin-converting enzyme (ACE), a protein that causes blood vessels to constrict.
Research shows that the average reduction in systolic blood pressure resulting from drinking two cups of hibiscus tea per day is about 5 to 7 millimeters of mercury.
7- Adding flax seeds to food
Research shows that eating between 30 and 50 grams of flax seeds daily, which is equivalent to about 2 to 3 tablespoons, can lower blood pressure.
This is believed to be because it contains alpha-linolenic acid (ALA), a type of omega-3 fatty acid that has an anti-inflammatory effect.
Flax seeds also contain phytoestrogen compounds and fiber, which have anti-inflammatory properties and are thought to have a positive effect on blood pressure.
Because whole flaxseeds may pass through the body without being digested, ground flaxseeds are more beneficial.
According to Dr. De Silva, adding a small amount to oatmeal, yogurt, soup or cooking sauces is an easy way to get its blood pressure benefits.
8- Try some relaxation techniques
Although stress is unlikely to cause a long-term rise in blood pressure, learning effective relaxation techniques is important.
The reason, Dr. de Silva says, is that stress “often leads to an unhealthy lifestyle, such as smoking, poor sleep, unhealthy nutrition, and excessive alcohol consumption.”
Techniques that have been shown to help lower blood pressure quickly include immersing the feet in warm water for 15 minutes, which stimulates the expansion of blood vessels.
Breathing deeply through the left nostril for 3 to 5 minutes, while using the thumb of the right hand to close the right nostril, is a yoga practice that helps calm the nervous system and has been proven to lower blood pressure.
It is also believed, especially in Eastern medicine, that massaging certain pressure points, such as the highest point on the top of the head where there is a small depression, using two fingers and moving them in a circular motion 30 to 50 times, helps lower blood pressure quickly.
The weekly shopping trip may turn into a stressful experience for some people, not because of crowding or long shopping lists, but rather as a result of a sudden feeling of dizziness, nausea, and loss of balance amidst store shelves, bright lighting, and crowded aisles. This condition is known as “supermarket syndrome,” and it is a phenomenon associated with a disorder in the way the brain processes visual information and maintains balance.
A report published by Huff Post on “supermarket syndrome” identifies the causes of this condition and its most prominent symptoms, why some visually crowded environments trigger dizziness in some people but not others, how its effects can be reduced, and when it requires a medical evaluation.
In many cases, this phenomenon is linked to disorders of the vestibular system, which is responsible for balance and the sense of direction and location in space.
What is “supermarket syndrome” and what causes it?
The term “visual vertigo,” also known as “supermarket syndrome,” refers to feeling dizzy or unbalanced when in places full of detail and movement, such as the aisles of grocery stores, pharmacies, and clothing stores.
Dr. Robert Thompson, medical associate at CarePoint Boston Mental Health Center, explained that the term describes a pattern of symptoms, not an independent medical diagnosis. A possible explanation for this condition is a conflict between the information the brain receives from the visual system and the vestibular system, or inner ear, which is responsible for balance.
Thompson added that the brain may over-rely on visual information to maintain balance, making crowded hallways, bright lighting and repetitive patterns triggers for dizziness, instability, confusion and nausea. Some people may feel as if they are swaying or swaying, even though they are standing still.
Visiting stores requires people with this condition to deal with a large amount of visual and auditory stimuli. High shelves, long aisles, crowds of shoppers, and ambient sounds, along with bending, turning the head, and reaching out to pick up products, can make the shopping experience physically exhausting.
Why does crowded stores cause dizziness and loss of balance?
Balance depends on the integration of information received by the different senses, including vision, sensation of the surface you are standing on, and signals from the inner ear. When one of these systems malfunctions, the brain may have to rely more on other senses, which may lead to increased sensory load and difficulty maintaining balance.
Thompson said vertigo caused by visual stimuli may occur when the brain begins to over-rely on information provided by the eyes to maintain balance, making it difficult for it to process movement and complex visual patterns in crowded places.
Not everyone experiences these symptoms to the same degree; Some people are more sensitive than others to environments rich in visual stimuli. Symptoms may range from nausea, dizziness, and sometimes vomiting, to fatigue, confusion, and a feeling of instability.
Some of these symptoms may be similar to the symptoms of anxiety, and anxiety may even increase their severity in some people, especially when the feeling of dizziness and physical discomfort becomes severe.
How can “supermarket syndrome” be prevented?
Reducing exposure to crowded visual stimuli can help relieve symptoms while shopping. Thompson advises choosing less crowded times to visit stores, reducing the duration of shopping, and taking breaks when needed.
But he warns that avoiding visual stimuli for long periods may hinder the brain's ability to adapt in some people with vestibular disorders.
If symptoms persist despite reducing the duration of shopping and taking breaks, it may be useful to see a doctor to evaluate the condition and determine the suitability of undergoing a vestibular rehabilitation program.
Neurologist Hanul Bhandari, senior consultant at the New Waters Recovery Center, said that treatment may include specialized exercises and gradually exposing the patient to visually crowded environments, with the aim of improving his ability to tolerate these stimuli over time.
When does vertigo require urgent medical evaluation?
If you start to feel dizzy while shopping, it is recommended to stop walking and sit in a safe place until the symptoms subside. Staying away from crowded hallways and visual distractions, when safe, may help relieve discomfort.
But if dizziness persists, recurs, or has no obvious cause, it is important to undergo a medical evaluation.
Some of the symptoms associated with vertigo require emergency medical care, especially double vision, sudden weakness, difficulty speaking, a severe and sudden headache, or the inability to walk normally.
