♪ Doctor Brad ♪
♪ the two most famous physical therapists ♪
♪ On the internet ♪
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- And we are the most famous physical therapists
on the internet.
- In our opinion of course, Bob.
- There we go, today we are going to talk about
proven ways to lower your blood pressure naturally.
The American Heart Association
defines normal blood pressure as 120 over 80.
- Okay.
- And 140 over 90 is considered high blood pressure
and in between that you're pre-hypertensive.
- You're almost there, but you're not there.
- Yeah exactly. Usually not treating it yet.
- It's like the yellow light if you're coming up, you know.
Green is go, without any concern.
Yellow is wait, you may have a problem.
- Very good analogy, very good I applaud you for that Brad.
- Well thank you.
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Let's talk about these Brad, so
we've got, I got I got seven ones.
We could have actually called this seven proven ways
to lower your, you want to add the seven down there.
Number one is flax seed.
These are natural way's Brad.
- Okay.
- So you're actually, and they've done studies on this,
and a lot of these are studies are quoted from this book,
how not to die, it's by Michael Greger,
and this is very well referenced,
I mean there is like 65 to 100 studies per chapter
and he talked about flax seed oil, flax seed,
and he talked about it in the manner of that it's
almost like it's effective as
some blood pressure medication.
- Oh Really.
- And we have one case study here
because my wife has started using this.
So what she does is, is she takes the flax seed
and she takes a couple teaspoons
and she takes it,
and then she puts it in her apple sauce,
so it kind of gives her texture.
- Oh I see.
- And she has it every morning.
She has two every morning.
Her blood pressure, I don't know if it's just this
or what's going on, has dropped like, 10 to 15 points.
- Have you left the house for a while?
- Yeah that would do it, wouldn't it, that would help.
So, and the studies in the book have shown
that they have done, double blind studies,
the average decreased from 158 over 82
down to 143 over 75.
So about 7 to 8 points.
And I don't know what the length of time was
for that to happen but.
- Was there any mention about using
the flax seed oil for cooking
or anything like that?
- They generally like the natural stuff.
I suppose the oil being natural to them,
they don't like anything processed,
they liked it getting it right from the food itself so.
Well you will have to try that later Brad,
I brought some you can try.
- This is?
- This is just regular apple sauce.
- Regular Apple sauce, okay.
- I mean there is nothing added, just there's no sugar in it
or anything like that.
- What's number two?
- Number two is,
and the reason I bring this one up
most people know this but, decrease your salt intake,
there for a while its like they were going
back and forth on that, but
according to again Doctor Greger, he said they've done,
it's been clear over the years,
they've done double blind studies that go back decades,
and they've said the problem is
the process food industry is kinda lobbying against us.
- Oh I can't imagine.
- Yeah, I can't imagine.
Not only does it preserve their food
but it actually adds weight to their food.
So if you have salt in chicken, it adds 20% more water
so it increases the weight, which means
they can sell it for more.
So there's all these forces out there,
- Scheming.
- But there's no doubt about it, I mean again
if I take my wife as an example.
She was eating this broth, it had a lot of salt in it,
blood pressure was just, it was as bad
as if I was in the room!
- They should do a study on that,
when you're in the room vs when you're out of the house.
- The white coats syndrome, have you heard of that,
the Bob Shrupp syndrome.
Alright next one, more whole grains
decrease the risk of heart attacks and stroke
however, we say whole grains we mean oats and wholewheat
and brown rice, not refined grains.
- Sure.
- Refined grains can actually, increase your risk
of increasing your blood pressure.
- So that would mean like in cereals and things where.
- Yeah, there's some wholegrain cereals too.
I eat one but most the grains like even, in normal bread
is going to be refined.
They've taken out the good part so.
Number 4, Brad you can speak to this, power walks.
Exercise.
- Right.
- I chose walking because I think a lot of people feel like
I don't want to exercise,
but anybody can walk almost though right.
- Well the majority of people are apt to walk than to think
about running or jumping on a machine
or something of that nature.
But I think the exercise part of it, the cardiovascular
but just to get away from things
and forget about the rat race.
- There's so many positive side effects to exercise.
- Sure.
- I mean it just helps your overall outlook on life
and the tensions and all that.
Thirty minutes a day we're going to recommend.
Number five, the power of nitric oxide.
Nitric oxide actually opens your arteries
and allows the blood to flow.
You heard that if people take Nitro Glycerin
when they are having a heart attack.
- I was just thinking about that.
- Nitro glycerin converts to nitric oxide.
And the foods that will do this are a lot of the
green leafy, dark green.
- Spinach.
- Spinach, oh yeah spinach, beets also,
which I'm not a beet person, I don't know if you are.
- But I'm assuming not a canned beet, that you're better
off having.
- Yeah and beets they don't last very long either,
but I think they talk about beet juice
even which is fine too.
Basil, cilantro, oak leaf lettuces,
I don't even know what oak leaf lettuce is?
Do you know what that kind is?
- I just imagine oak tree leaves, I don't know.
- Arugula, so there you just look it up,
look up foods that are rich in nitric oxide.
Number six, I don't know how to say this, hibiscus tea?
- Hibiscus.
- Hibiscus tea.
Okay, do you drink that?
- No, I drink green tea.
- Okay, I think that's pretty good too,
but they were talking about three cups a day
which to me would be a lot.
A lot of tea.
How much do you drink now?
- On a good day I put down six, eight, at least.
- Oh well maybe it's not that many then.
- But I use the same tea bag,
it's just mostly water, so I don't know
if they're saying put fresh stuff in every time
- I didn't know you were such a tea-aholic.
- Well if there's hot water around I just
keep filling it up and drinking it as I do my notes
or whatever, you know it's fun.
It really is a nice way to enjoy life.
- Can I go on to number seven now?
- Yeah.
- Alright number seven is,
get your sleep apnea under control
if you do have sleep apnea.
Lot of people do have it that they're,
and they're not diagnosed, you know
there's that brief interruptions in your sleep
and that can really raise your blood pressure.
So you know, a lot of times they recommend the C pat machine
we actually also recommend using the breather
you gonna pull yours out Brad.
- Yeah I've got it out, it's ready to go,
I've got my name on it, so no one else uses it.
- So you'll want to go to their website, the breather
and get all the information out,
we're just going to mention it today.
But basically it's an exercise you do twice a day,
six days a week, it's two sets of ten,
you're breathing in, breathing out.
It doesn't take very long.
- Two sets of ten will probably take you two minutes.
- Yeah, two minutes, twice a day and you can do it
if you have oxygen on, you can do it if you're in
a wheelchair and it was invented by a respiratory therapist
and it's shown to be effective against sleep apnea.
- And we like it as therapists it's a good
functional aid to exercise your respiratory muscles.
- Exercise your lungs, it's like
weight lifting for your lungs.
- Right.
- So, we have a link below, you can get a discount on this
and check it out.
- Yeah, and these are really reasonably priced,
they're not going to break the bank at all.
- That's exactly right.
It's certainly something I would recommend.
I think that's it Brad, by the way we can fix
just about anything.
- Except for.
- A broken Heart
- But, we're working on it,
and we're are not going to stop either.
- But you know what, this is getting closer
because high blood pressure can result in a broken heart.
- Oh yeah, things all meshing together.
- So maybe we can fix a broken heart.
- Couple more decades.
- Alright, thanks for watching.