♪Bob and Brad ♪
♪the two most famous physical therapists ♪
♪on the internet. ♪
- Hi folks.
I'm Bob Schrupp, physical therapist
- Brad Heineck, physical therapist.
- And together we are the most famous physical therapists
on the internet.
- In our opinion, of course, Bob.
- Today we're gonna talk about
how to lower blood pressure quickly
and naturally with no side effects.
Obviously this is a huge problem
in America and probably all over the whole world right now.
- Sure. - I mean with diabetes and
and people being overweight. - Right.
- A lot of high blood pressure.
- Right, they, you know,
studies show 46% of people in America,
adults have hypertension or high blood pressure.
That's almost half,
- That's almost half in our math world.
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All right,
so what is considered high blood pressure now Brad?
- Well, they just changed these numbers
to 130 over 80.
- So that's a lot more stringent
and you say 140 over 90, right?
- Right. Which you always kind of wonder how
they just changed things, but whatever.
I read a book on that.
So I felt better
after reading the book on how they did that.
So one way or another I'm actually good.
I used to be high.
- Oh, with the weight loss you dropped or what happened?
- With cardiovascular exercise, aerobic exercise.
- I thought you always did those.
- I'm talking about 20 years ago.
- Oh, I see.
- I was in my twenties
and I had borderline high blood pressure.
- No kidding.
- Yeah. So I decided to get after it cuz my dad had it.
My, you know, it's in my family.
(Bob clapping)
- Good for you.
- So we're gonna talk a little bit about that too.
- So with HTN or high blood pressure
you actually at increased risk
for stroke and also heart attacks obviously.
- Right. And, and there's other things that fall
in with it as well.
But those are the, the two big ones that's really
gonna change your life if you have either one of those.
- Yeah. So you really
you really do want to keep your blood pressure
under control without a doubt.
Right? It's not something just to take lightly.
- Sure, so high blood pressure, same as hypertension
- Right. - Same thing.
You know, as, as therapists
and in the medical field HTN as well.
How we, yeah, that's our abbreviation. Yup.
So you don't have to write so much.
But the the number one thing, all these,
we got four, almost five different approaches to this.
They don't cost very much at all.
Little time, little effort, but there's no side effects.
For example, if you take high blood pressure pills
it'll decrease your blood pressure.
But like my mother, I was telling you about,
she takes that pill
but then she also has to take another pill
because of the potassium changes in her system.
- Right. You're taking so much fluid out of the system.
It starts taking out some of the things
you don't want to be taken out.
- So there's, you know, it just, just that take one pill.
- It's a balance.
- Right. So like with myself
I started to do aerobic exercise 20 years ago
and sure enough, within,
you know a few months my blood pressure came down.
Now I'm typically 120 over 70, 75,
every time I go in.
- So try to, you know
try to include some cardio in your life,
- Right. - without a doubt.
And that can be just fast walking.
I mean, it doesn't have to be anything real fancy.
- Now this study, I just found, really kind of surprised me.
Especially if you don't like aerobic things
or spending that much time, that's, it's not for you.
This is a simple one, isometrics, now in Australia
some researchers took a group of people, and they,
all they did is isometrics to the forearm.
They, a grip.
- Sure. - Okay.
And they had a program three times a day for eight weeks.
- So basically are they squeezing and just holding?
- Right. - Okay.
- It's an isometric - Isometric.
- Right. And they did this,
like I said three times a day for three weeks
and they came down, the average came down seven millimeters,
seven points of systolic blood pressure.
- Oh, isn't that crazy?
Just from doing hand grips.
- Right. So not spending 30 minutes a day doing aerobic
you know, they're spending minutes.
- Something you can do at your desk.
- Sure. - I mean, and, and you talked
about the reason that it happened is because it,
it contracts the blood vessels.
And they wanna open up even more
and allow more blood to go through.
- Right. That's the theory that in their study
they mentioned that you contract or yeah,
it squeezes or compresses the blood vessels,
then after, when the muscles relax, so do the blood vessels
and when you've the vessel gets larger
the pressure comes down.
You know, it's just a, a physics thing
- It's like a fire hole, so, - Right. So isometrics this,
you could also do planks, you know?
Which is a real common, uh,
- Because that'd be isometric for much of the body.
- Right. - I mean, the arms legs and
- You could do the isometric chair
where you go up to the wall.
And sit, then you work in larger muscle groups.
Typically I do my isometrics
for eight to 12 seconds, typically eight to 10
because once you get past that, there's only so long
an isometric is, is beneficial.
And you know, three sets of that would be good.
- I think that's a good idea to do, you know
just sit up against the wall and, and you get the full body.
And it's easy to do.
Everybody's got a wall.
- And the worst case scenario is you get stronger.
If it doesn't decrease your blood pressure
you're gonna get stronger.
The next one, The Journal of Hypertension.
- Sure. - Okay.
- There's a whole journal on it.
- This is gonna be probably no surprise for anybody
but they suggest meditation.
- Yes. Calm yourself down, get your,
you know, your breathing correct.
- Right.
- It's amazing how these things can,
can increase your stress and increase your blood pressure.
- Oh, right. - Yeah
- Not the meditation but
- oh no, no life, - Life in general.
- Yeah. - Yeah.
- Out there, you know, things happen at home at work.
- No wonder you were looking at me strange.
But yeah, we, I mean, overall again, the, you know
our belief as therapists and as, you know, physicians,
if your physician is that first do no harm.
- Right.
- And so we want to pick things that are not gonna hurt you.
- Right. And, and this is the same thing.
Now I used to do some meditation when I was in aikido.
It's a Japanese, form of martial arts.
And I would be absolutely amazed when we focused
on our breathing and relaxing
how completely relaxed I'd walk out there.
Life was good. I was happy.
- Yeah. And I, you know, I, we talk about
about just breathing exercise.
I do a lot of breathing in the car.
- Sure.
- As far as, I mean, structured breathing.
- Right, Where you're, you're focused
on diaphragmatic breathing, that kind of thing.
So they say, recommend start out
at five minutes of meditation per day
and then work up to 20 that's a long time.
- It is. - Twenty.
But I'm thinking you're gonna get benefits
even at that five to 10 minutes a day.
- I was reading the book by Tim Ferris
and he was talking about all these famous people and
and almost every one of them meditated.
- Sure. - I mean, it's very,
very common among the successful.
- Right, so another, another benefit of,
lower your blood pressure increase your success overall.
Whether it's with your family or work or whatever,
The next one is,
- Drinking a fourth cup of,
- Right. This is done by some British researchers
a fourth cup of tart cherry juice concentrate
with a half a cup of water.
- Wow! So mixed together.
- Right. And, and drink that daily.
And they found a decrease of systolic
of seven points or seven millimeters of mercury.
- That's significant.
- Right. And you know, the, the, they are theorizing the,
the polyphenols in this red juice has a number
of antioxidants and a number of wonderful nutrients in this.
- And if that that's true
it's gonna have other benefits for you.
I mean, you know, again, everything's about inflammation.
Now, everybody talks about, you know,
- Yep, anti-inflammatories,
- You know, that results in cancer
and all the, these illnesses.
So, I mean, you want to get your anti-inflammatory.
- Yep the arthritic problems.
- Right? Right.
- So there you go.
And the next is Journal of circulation, there you go.
Decrease sugary drinks.
I think this is like a no brainer for most people.
If you're, and in this study, they, the average, they
people who drink an average of 27 ounces
of Pepsi per day went down to one can per day.
And their blood pressure dropped nine and a half points.
- And I've saw I, Brad and I were talking about before
I've seen many studies on this.
In fact there was one that showed
kids who drink sugary drinks
their blood pressure and cholesterol were higher.
- Yeah. - So, I mean, it's, it, it
it is happening at a young age already.
So you really want to jump on this, but I mean
they're really not good for you, these sugary drinks.
- And not only that, they got sugary drinks
and they throw a whole bunch of caffeine
and you got the power super duper drink
and these big tall cans and
- Yeah. Bad, bad, bad.
- Yeah. Yeah.
It's, you know, take, go to the store
and take that whole section and throw in the garbage.
- Yeah. It could be that's,
I would like to see that
- And this is to finish of general things.
I think everyone is aware of salt.
If you eat a lot of salty foods or whatever,
the salt increases the water volume in your, in your system.
When that happens the blood pressure naturally goes up.
- I remember for a while
they were kind of going back and forth on that.
But, you know, I just, personally, my wife
she was trying to lose some weight.
So she was eating or drinking a lot of broth.
- Sure. Oh.
- And that's just full of salt
her blood pressure, like skyrocketed, I mean.
And, and finally I'm like, she had gone in,
I go, well, no wonder, you're eating all that broth.
So she stopped that and it came right down.
- That was something she bought at the store?
- Yeah. Yeah.
- I'm sure you could make your own broth probably.
- Right. Maybe not as salty but,
- You should put a blood pressure cuff on
when you're drinking this broth
and just watch the numbers go up.
That'd be kind of fun.
- Yeah. - Yeah.
Well anyways, potassium, increase your potassium intake
- It's good to increase your potassium, yeah.
- Instead of taking the pills like they do
when they have you take the high blood pressure pills.
Just take it naturally sweet potateoes, potato
your potatoes.
- Yeah, I say potato, you say potateo.
- Yeah. Avocados,
- Dried apricots.
- Those are three good sources.
There's a number of other things.
You can do some research on that yourself
and then just get, lower the processed foods.
- And so when we say quickly, by the way, we mean, you know
within the, you know, a couple weeks or a couple months
you should start seeing some benefits here.
Which is rather quickly,
especially since you're not taking, you know
we're not doing this medication wise.
- And not only that these are going to give you
other positive benefits, - Right.
- You're gonna get stronger.
You're gonna have better circulation.
You're gonna have better cardiovascular,
- Less sugar in your life is obviously always good to,
- It's all good stuff.
And I, you know, if you work on this
then you can eliminate taking the pills
that some people need. - Sounds good.
- Wow. Bob, this really relates to,
we can just to fix anything except for,
- A broken heart, but we're working on it.
- Wow. We're gonna consolidate all our broken heart videos
and we're gonna really come up.
Probably everyone's offline by now.
We can just, we're gonna get this figured out
- And remember be a good human being.
- There you go.
Thank you. - Thanks.