Diabetes Center - About Us

 

 

How to Control Blood Pressure 

 Without Tablet/Medicine -AKA Lifestyle Intervention.

Some of these may be pretty clear cut, but not easily sustainable, and usually, by individual factor, probably won't get a fully hypertensive back to normal. However, if in each item, one put some effort, one might find that overall, the blood pressure may drop significantly till Pre Hypertension, or even Hypertension is normalized.

1 Improve sleep. Prioritize rest, relaxation, aim to sleep 7 hours or more, and sleep by 10 pm or earlier is preferable.

2 Sustainable weight reduction. If one has excess weight, 5% weight reduction can be very significant.

3 Stress Management.  

4 Diet, reduce salt (Sodium), increase fruit, vegetable (Potassium), whole grain (Magnesium).  

5 Regular exercise.   

Here is a 30 days program. by Dr David Derose, short YouTube.  

One simple step, that has been proven scientifically is, one tablespoon of Flaxseed Meal daily. Read about it in this link. 

The effect of one tablespoon of flaxseed meal can be as good as a tablet of 5 mg Amlodipine. 

Rest and Restoration

 

One of the very important health habits that was not much highlighted during my medical school training was Rest/Sleep.  But recently this is being highlighted as a very big problem in the whole world.  We are so used to being occupied so much so that many if not most of us feel uneasy when we "don't have anything to do/think/watch/listen to."  

In School I remember we had recess period - a change of activity, from sitting in the classroom to outdoor, from looking at the blackboard, listening to the teacher, to walking/running around.  

In fact, the most important rest for each day is sleep, restorative sleep is really important for good brain function - not just the IQ part, but also emotional stability, how relax we are, how focus we can be.  This is currently big research.

I would like to highlight another type of cyclical rest - the Weekly one - once in 7 days, it is called Sabbath. It brings much health benefit to my life.  It can do similarly for you.  Just like the recess during our school days, Sabbath is a break from the routine - for your hobbies, for your VIPs (aka family members, friends that are close to you, yet not in the same class/company/field). It is rejuvenating.  

Read more about Circaseptan (7-Day Biological Clock) in this link https://www.brainzmagazine.com/post/the-secret-to-a-healthier-you-the-7-day-biological-clock