Welcome to "Lower
Hypertension Naturally."
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I'm Doctor David
DeRose, a board-certified
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specialist in internal
and preventive medicine.
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I'm also the president of
Compass Health Consulting.
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For today, I'm your host
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as we look at a
very important topic:
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high blood
pressure, also known as
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hypertension. Just
how important is it? Just
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how many people are affected
by what is really an epidemic
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condition throughout the Western
world? Hypertension affects
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millions upon
millions of people.
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To give you an illustration,
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let's look at what's
happening in the United States.
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If you look at
individuals between the age
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of 35 and 44, you'll find that
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roughly 16 percent of
them have high blood pressure.
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As we get older, that percentage
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continues to climb. By
the time we're in our 60s,
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roughly 60 percent of Americans
have high blood pressure.
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In our 70s, it's roughly 70
percent. These are huge numbers!
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It's not just a problem
that's confined to the US.
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It is really a
worldwide, or global,
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problem. Let's look at high
blood pressure in another way.
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If we look at data
from the United States,
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high blood pressure is
the single most common reason
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for office visits and for
the use of prescription drugs
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That is, of course, if
you exclude prenatal visits.
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Can you see the problem?
There are sweeping numbers
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of people with
high blood pressure.
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The question is,
since most of these
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individuals have no symptoms,
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why should we care? High blood
pressure is extremely dangerous.
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Over time, it takes
a toll on the brain.
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Maybe you've
listened to my presentations
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on brain
health. Whether it's the
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Brain Health Revolution,
my 2-hour mini-series,
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or an accompanying
presentation to this series on
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Improving Cognitive Performance,
you'll hear me speak
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about stroke and
high blood pressure.
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They are accomplices in robbing
us of our cognitive performance.
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Much more than
that is involved when
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it comes to high blood pressure.
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Heart disease risk is
dramatically increased.
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The risk of having
blood vessel problems like
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aneurysm, which
can cause a ballooning
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of and a rupture
in the blood vessel,
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is increased with
high blood pressure.
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There are visual
problems like blindness
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from hypertensive
renopathy, kidney failure.
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High blood pressure is
an accomplice with diabetes.
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It destroys kidneys,
putting people on dialysis.
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The problems with high
blood pressure are staggering.
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The good news is this:
controlling blood pressure
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can halt the progression of
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problems and
can actually prevent
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the complications
of high blood pressure.
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Whether it's stroke, kidney
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problems, eye
problems or heart disease,
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treating high blood
pressure is so very important.
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The good news is
this: high blood pressure
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causes problems, but
treating it can help.
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Natural approaches
are specially powerful
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in dealing with
high blood pressure.
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Before we look at
those, some of you are
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no doubt wondering, "Well, how
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high is too high when it
comes to blood pressure?"
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There's a lot of conflicting
information out there.
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Let me give you
some simple concepts that
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hopefully put
this into perspective.
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Before I go
into too much detail,
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I have a longer series called
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Reversing Hypertension
Naturally. It includes
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about 5 hours of presentations.
It's designed to be a community
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presentation, a community
program, to help people
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in a group setting
control their blood
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pressure.
Individuals can use it as well.
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This is a distillation
of some of the high points
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of that program. What we're
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giving you here,
in this LifeStart
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seminar, is
something that can stand alone,
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can help you have tools to
control your blood pressure.
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I'm also letting
you know, if it seems
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like we're
flying through some of
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this material too quickly,
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we do have a series that
looks at it in more detail.
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With that mention, let me just
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mention the
Website that gives you
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a host of these
resources at your fingertips.
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It's simply
lifestartseminars.com.
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Lifestartesminars.com
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There's a number
of free resources
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there. First of
all, you can get a
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a transcript or a
program guide for this program.
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You can get information about
my longer hypertension series,
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as well as other
resources that can help you.
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We also have a free
e-book that's available
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at lifestartseminars.com.
I'll tell you
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a little bit
more about that when
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we talk about
the natural treatment
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of high blood
pressure. Let's dive
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back into our presentation now.
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Remember, we're
saying high blood
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pressure can
cause serious problems.
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Treating it can
prevent them. Natural treatment
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is especially
powerful. I want to give
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you an idea now
of how high is too
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high. When
should you be concerned?
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What's interesting is, if
you look at scientific data,
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the evidence suggests
that, if you are using natural
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lifestyle strategies,
the lower the blood pressure
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the better in a healthy
individual. What I mean is,
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if you look at the data, getting
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your pressure
down to 110 systolic
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or 70 diastolic
clearly is better
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than 120 over 80, even
though everyone considers
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all those numbers normal.
Here's where the plot thickens.
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Once you add
drugs into the equation
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you don't want to
get your blood pressure
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much lower than
in the 130 systolic.
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If you get the blood pressure
lower than that with medication,
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the side effects of
the medication are worse
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then the additional benefits of
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getting your
blood pressure lower
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then around that 130-135 range.
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If you have a unique
situation (kidney failure),
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and the nephrologist
says, "I want to get your
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blood pressure
lower than that." I'm not
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saying don't
listen to the specialist.
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I'm just saying on general
grounds, with natural therapies,
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getting the blood
pressure lower is better.
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As low as 110 over
70, the research suggests,
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is beneficial. When
it comes to treating
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high blood pressure with
drugs, many doctors today
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are not putting
people on medications
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unless their blood pressure is
consistently above 140 systolic
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and/or 90 diastolic.
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We've laid the
groundwork there for you.
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What I'm trying to
help you see is something
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very important.
Lifestyle is the most powerful
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approach to dealing
with high blood pressure.
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If you can get
your blood pressure
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lower with natural means,
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you will put
yourself in the best
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position for
decreasing your risk of
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things like stroke and
heart attack. What you're really
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seeing is, although we've called
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this Lower
Hypertension Naturally,
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this presentation
might rightly be called
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Optimize Your Blood Pressure.
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You may not have
hypertension, but if
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you could get your
blood pressure lower,
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you could decrease your
risk of problems still further.
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I think this is
very exciting news.
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With that background, we
want to launch into an approach
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for dealing with
high blood pressure.
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If you've seen my series
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Reversing
Hypertension Naturally,
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you know that I use a
mnemonic memory device.
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I walk people through a
number of natural strategies.
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That is, in my
estimation, the most powerful
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device for
controlling high blood pressure.
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It is a little
bit more complicated
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than what can be distilled
in a 30-minute presentation,
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like this one that I'm giving.
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We're going to use
another very powerful
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memory device, a powerful
mnemonic, a powerful paradigm
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that we've found is of value
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in dealing with a
host of illnesses.
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We simply call it LifeStart.
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For this program, I
want you to think in terms
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of LifeStart. What does
that mean? The "L" stands for
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Liquids. The "I" stands
for Interpersonal Relations.
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The "F" stands for Foods.
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The "E" stands for Exercise.
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The "T" in LifeStart
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is only entered into
after getting to the "S."
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I really can
spell, as well as speak.
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The "S" stands for Sunlight.
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The "T" stands for Temperance.
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The "A" stands for Air,
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the "R" for Rest.
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The "T" is for
Trust in Divine Power.
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I know I went through
those quickly. We'll come back
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to those elements.
We'll give you some pointers
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that can help you get your
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blood pressure
under control if its high,
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or still higher than optimal.
Let's say you're running
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130 over 85,
and the doctors says
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you don't need
to go on medication.
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(By the way, I would agree
with that assessment, If that's
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consistently where your
blood pressure is running.)
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What I'm telling
you in this presentation
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is what the data
shows. If you can get your
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blood pressure down to
120 over 75, that's better
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than running in
the 130s over 80s.
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If you want more
information about
00:09:57.79\00:10:00.60
that LifeStart paradigm,
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remember our Website,
lifestartseminars.com.
00:10:02.16\00:10:08.04
Lifestartseminars.com.
00:10:08.07\00:10:09.87
A free e-book will walk you
00:10:09.90\00:10:11.91
through that
LifeStart construct.
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With that in mind,
let's talk now about these
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key lifestyle elements. I'm
going to start right in order.
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I'm going to start
with the "L" for Liquids.
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Why are liquids so important
as we deal with blood pressure?
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Many people are
drinking beverages that are
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actually contributing
to high blood pressure.
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One of those
beverages, one of those
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very popular
beverage categories,
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are alcoholic beverage. Drinking
more than three drinks at a time
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clearly raises blood
pressure significantly.
00:10:47.11\00:10:50.38
I hear you saying, "Okay,
Doctor DeRose, I've got it.
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I'm going to keep my
alcohol consumption to
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less than two drinks at a
time. That'll be really safe."
00:10:57.85\00:11:01.16
That's better, but even moderate
drinking can be a problem.
00:11:01.19\00:11:06.73
Let me tell you
some other reasons why.
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If you are taking
blood pressure medications,
00:11:08.73\00:11:11.30
alcoholic beverages can
00:11:11.33\00:11:13.77
interfere with the effectiveness
00:11:13.80\00:11:15.44
of many blood
pressure medications.
00:11:15.47\00:11:16.97
They can also increase the
side effects of many drugs.
00:11:17.01\00:11:23.35
One of the problems that drives
high blood pressure is obesity.
00:11:23.38\00:11:27.65
If you're carrying extra weight,
00:11:27.68\00:11:29.82
alcohol has
roughly twice as many
00:11:29.85\00:11:33.25
calories (gram for
gram) as pure sugar.
00:11:33.29\00:11:36.02
That's right. Alcohol
has 7 calories per gram.
00:11:36.06\00:11:40.80
Pure white sugar has 4 calories
per gram. You do the math.
00:11:40.83\00:11:44.27
It's not quite double
but almost, 4 versus 7.
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Alcohol packs a powerful
caloric load. If you drank water
00:11:48.34\00:11:54.94
every time you are
tempted to reach for a beer
00:11:54.98\00:11:57.25
or an alcoholic beverage, do
you see that could make a big
00:11:57.28\00:12:00.05
difference as
far as your weight?
00:12:00.08\00:12:01.52
Furthermore, if you
do have weight problems,
00:12:01.55\00:12:04.42
and you're consciously
trying to control your
00:12:04.45\00:12:07.42
dietary habits, just
drink a little bit of alcohol,
00:12:07.46\00:12:11.06
and you'll be much more likely
to slip into the bad habits
00:12:11.09\00:12:14.56
that are contributing
to your weight gain.
00:12:14.60\00:12:16.43
Alcohol is
something that should be
00:12:16.46\00:12:18.17
off the list as far as
beverages if you are trying to
00:12:18.20\00:12:22.24
optimize your blood pressure.
You say, " Okay, Doctor DeRose,
00:12:22.27\00:12:25.34
you've taken away
my alcoholic beverages,
00:12:25.37\00:12:27.68
but can I have my soft drinks?
00:12:27.71\00:12:29.98
Unfortunately, the
research indicates that
00:12:30.01\00:12:33.45
soft drinks
actually contribute to
00:12:33.48\00:12:37.02
high blood pressure through
their effects on weight gain.
00:12:37.05\00:12:40.96
Soft drinks are one
of the major drivers
00:12:40.99\00:12:44.39
of weight problems
in the Western world,
00:12:44.43\00:12:47.40
especially those
sugar-sweetened beverages.
00:12:47.46\00:12:50.57
Again, those are
off the list as well.
00:12:50.60\00:12:55.04
You say, "well,
what can I drink?"
00:12:55.07\00:12:57.81
Hopefully you see
that I'm pointing you
00:12:57.84\00:12:59.94
in the direction of
the optimal beverage,
00:13:00.04\00:13:02.21
which is water. You can
get a huge amount of sugar
00:13:02.24\00:13:05.78
from those
sweetened soft drinks.
00:13:05.81\00:13:08.98
You get a huge
amount of alcohol from
00:13:09.02\00:13:10.85
alcoholic
beverages. Both of those things
00:13:10.89\00:13:12.62
can contribute to weight gain.
00:13:12.65\00:13:14.29
They are indeed risk factors for
00:13:14.32\00:13:18.19
problems in the area
of high blood pressure.
00:13:18.23\00:13:20.56
You say, "Well
then, diet soft drinks.
00:13:20.60\00:13:22.96
No calories, Doctor DeRose."
00:13:23.00\00:13:25.83
A very interesting study,
published not all that long ago,
00:13:25.87\00:13:29.87
looked at the connection between
diet soft drinks and stroke.
00:13:29.90\00:13:34.54
This was a study
that was conducted at
00:13:34.58\00:13:37.81
Columbia University in New York.
00:13:37.85\00:13:42.15
They studied some
twenty 2,500 participants
00:13:42.18\00:13:46.25
in Manhattan (looking
at a multi-ethnic sample).
00:13:46.29\00:13:49.72
Those individuals who drank more
00:13:49.76\00:13:52.83
diet soft drinks (in this case
of this study, on a daily basis)
00:13:52.86\00:13:58.00
had a 40 percent increased risk
00:13:58.03\00:14:01.67
of having vascular
events like heart attack,
00:14:01.70\00:14:04.77
stroke or death
from a vascular episode.
00:14:04.81\00:14:09.28
The point is simply
this: the answer is not
00:14:09.31\00:14:12.65
diet soft drinks.
It's not caffeine, either.
00:14:12.68\00:14:16.08
Caffeine has been shown
to raise blood pressure.
00:14:16.12\00:14:19.05
There was a fascinating study in
00:14:19.09\00:14:20.82
medical
literature some years ago.
00:14:20.86\00:14:22.96
Let me just tell you the title.
The title of the study was this:
00:14:22.99\00:14:36.77
This was an expert in the area
of health, writing to his peers
00:14:36.81\00:14:42.98
physicians and
other health researchers.
00:14:43.01\00:14:45.38
He was saying, guess what?
00:14:45.41\00:14:46.58
The relationship between
caffeine (dietary caffeine
00:14:46.61\00:14:50.49
in amounts that
people typically consume)
00:14:50.52\00:14:53.52
and blood pressure
should be taken more seriously.
00:14:53.56\00:14:56.66
Caffeine does
raise blood pressure.
00:14:56.69\00:15:00.16
It may not sound
like huge numbers.
00:15:00.20\00:15:01.96
In this review, the
researchers said it was
00:15:02.00\00:15:04.93
about 4 points systolic and
00:15:04.97\00:15:07.44
and 2 points
diastolic is what caffeine
00:15:07.47\00:15:10.41
raises in a given
individual's blood pressure.
00:15:10.44\00:15:13.34
You say, "4 points
systolic--that's nothing."
00:15:13.38\00:15:15.44
When we talk about LifeStart,
we're talking about 9 elements.
00:15:15.48\00:15:18.88
Those elements are combined
together. When I talk about
00:15:18.91\00:15:21.98
Reversing Hypertension
Naturally (in my longer series),
00:15:22.02\00:15:25.49
I give you some
additional elements. The
00:15:25.52\00:15:27.12
point is not
whether it's 9, whether
00:15:27.16\00:15:28.56
it's 10, whether
it's 12 elements. If you
00:15:28.59\00:15:30.29
just lower your
blood pressure a few
00:15:30.33\00:15:31.76
points, with
each one, you can drop
00:15:31.79\00:15:33.53
your blood
pressure significantly.
00:15:33.56\00:15:35.60
By the way,
this is a great point
00:15:35.63\00:15:37.43
to stop and pause for a minute.
00:15:37.47\00:15:39.43
If you get
serious about doing the
00:15:39.47\00:15:42.10
lifestyle things
that I'm talking about
00:15:42.14\00:15:43.91
in this brief presentation,
00:15:43.94\00:15:45.61
you need to be in touch with
your physician. Your medication
00:15:45.64\00:15:49.34
needs are going to
decrease. You should
00:15:49.38\00:15:51.65
be checking your
blood pressure regularly
00:15:51.68\00:15:53.98
if you're making changes.
00:15:54.02\00:15:55.35
Before you make any dramatic
changes, talk with your doctor.
00:15:55.38\00:15:58.65
Let him or her know that you are
00:15:58.69\00:16:01.06
embarking on some lifestyle
changes you heard about.
00:16:01.09\00:16:05.03
(You don't have to
mention my name, Doctor DeRose.)
00:16:05.06\00:16:07.46
However, you're
welcome to say you
00:16:07.50\00:16:09.56
heard from Doctor
Derose, from others, or from
00:16:09.60\00:16:11.60
LifeStart
Seminars, that you can lower
00:16:11.63\00:16:13.50
your blood pressure and you want
to be more carefully monitored.
00:16:13.54\00:16:17.37
The bottom line is, we
should be drinking more water.
00:16:17.41\00:16:19.91
If you want more
information about that,
00:16:19.94\00:16:21.94
our LifeStart
Seminars Website has
00:16:21.98\00:16:23.95
a lot a great
resources, including a
00:16:23.98\00:16:26.38
series that I do
called Longevity Plus.
00:16:26.41\00:16:28.95
This talks about drinking more
water as being one of the things
00:16:28.98\00:16:32.45
that can lower our
risk of a host of diseases.
00:16:32.49\00:16:35.16
We've just talked about liquids.
00:16:35.19\00:16:37.19
We've got still
another 8 elements
00:16:37.23\00:16:38.96
in LifeStart I want to tell you
00:16:38.99\00:16:40.33
about that can help
with your blood pressure.
00:16:40.36\00:16:42.06
The "I" stands for
Interpersonal Relationships.
00:16:42.10\00:16:45.97
What we now know is that social
support, social connectedness,
00:16:46.00\00:16:49.90
can actually help us
lower our blood pressure.
00:16:49.94\00:16:52.47
A fascinating
study from Switzerland
00:16:52.51\00:16:54.58
looked at 22 individuals
with high blood pressure.
00:16:54.61\00:16:57.61
This was
compared with 26 subjects
00:16:57.65\00:17:00.18
who had normal blood pressure.
00:17:00.22\00:17:02.45
What was found is,
individuals that felt
00:17:02.48\00:17:04.82
they had lower
levels of social support,
00:17:04.85\00:17:07.12
tended to have higher blood
pressure. Did you catch this?
00:17:07.16\00:17:10.53
If you're not as
connected with other people,
00:17:10.56\00:17:12.96
the research suggests you'll
have higher blood pressure.
00:17:12.99\00:17:15.60
Let's stop right here.
00:17:15.63\00:17:16.90
The LifeStart Seminars are
all about that. They're not
00:17:16.93\00:17:19.23
just about giving you
good quality information.
00:17:19.27\00:17:21.70
They're about connecting
you with other people.
00:17:21.74\00:17:23.74
Go to the
lifestartseminars.com Website
00:17:23.77\00:17:28.51
and take a look. In your area,
00:17:28.54\00:17:31.81
there is likely to be a church,
a business, a community group
00:17:31.85\00:17:35.75
offering the seminars.
00:17:35.78\00:17:37.62
I encourage you, if
you're watching this online, to
00:17:37.65\00:17:39.92
make a point to go to some
of the other presentations.
00:17:39.95\00:17:42.96
Other people
will be attending, and
00:17:42.99\00:17:45.26
social support will
actually help reinforce
00:17:45.29\00:17:48.36
the healthy blood pressure
changes that you're following.
00:17:48.40\00:17:52.10
If you don't have
a source of support
00:17:52.13\00:17:56.10
in your local area,
connect with other people
00:17:56.14\00:18:00.04
through the
lifestartseminars.com Website.
00:18:00.08\00:18:03.71
We actually have, in
many parts of the country and
00:18:03.75\00:18:06.11
world,
individuals who can actually
00:18:06.15\00:18:08.72
serve a coaching function.
It doesn't mean they will come
00:18:08.75\00:18:11.32
to your house. Some of that
may take place over the Internet
00:18:11.35\00:18:13.86
or over the phone.
Connect with other people.
00:18:13.89\00:18:16.59
It's powerful, just like
the Swiss researchers found.
00:18:16.62\00:18:19.33
The reason the
connection was there, they said,
00:18:19.36\00:18:21.43
was likely because of
stress hormone levels.
00:18:21.46\00:18:24.43
When you get
social support, those
00:18:24.47\00:18:26.07
stress hormone levels go down.
00:18:26.10\00:18:28.17
This helps to
lower blood pressure.
00:18:28.20\00:18:30.47
In fact, a very interesting
insight was provided in the
00:18:30.51\00:18:33.84
very prestigious
journal Nature in 2012.
00:18:33.88\00:18:37.48
Research actually found
00:18:37.51\00:18:38.88
that if you look at things like
high blood pressure and obesity
00:18:38.91\00:18:42.82
(which is a risk factor
for high blood pressure),
00:18:42.85\00:18:45.15
these things seem
to be more related
00:18:45.19\00:18:47.56
to who we are connected with
00:18:47.59\00:18:49.16
(where we live,
who our friends are).
00:18:49.19\00:18:51.26
The message from all of
this is: connect with people
00:18:51.29\00:18:54.56
who will help support you
on your lifestyle journey.
00:18:54.56\00:18:57.70
This is something
that is being written
00:18:57.73\00:19:00.50
about in the
literature as a reason
00:19:00.54\00:19:02.54
why we should focus
on lifestyle coaching.
00:19:02.57\00:19:05.84
The medical
research literature is
00:19:05.87\00:19:08.24
saying we need
more lifestyle coaches.
00:19:08.28\00:19:10.18
This is one of
the things on which
00:19:10.21\00:19:11.88
LifeStart Seminars is focused.
00:19:11.91\00:19:14.38
We've talked about
liquids, we've talked about
00:19:14.42\00:19:16.75
interpersonal relationships.
Let's move on to nutrition.
00:19:16.79\00:19:19.85
There's some key
nutrition principles
00:19:19.89\00:19:21.66
that can help you lower
your blood pressure for good.
00:19:21.69\00:19:24.36
One of them is
eating more plant foods.
00:19:24.39\00:19:27.23
Second of all, if
you're overweight,
00:19:27.23\00:19:29.36
get that caloric intake down
00:19:29.40\00:19:31.67
so you can drop
some of that weight.
00:19:31.70\00:19:33.23
The third thing is to
watch your sodium consumption
00:19:33.27\00:19:36.97
We don't have a
lot of time to speak
00:19:37.01\00:19:38.51
about these things in detail.
00:19:38.54\00:19:40.61
Like I've said, I cover these
in in ample detail in my series
00:19:40.64\00:19:44.98
Reversing
Hypertension Naturally.
00:19:45.01\00:19:46.88
You don't need
that series if you
00:19:46.92\00:19:48.75
can catch the points right here.
00:19:48.78\00:19:50.49
The first point is simply
this: eat more plant products.
00:19:50.52\00:19:54.52
Here is the
million dollar slide.
00:19:54.56\00:19:56.32
This slide has
changed people's lives.
00:19:56.36\00:19:58.19
It comes from a a large data set
involving nearly 90,000 people.
00:19:58.23\00:20:03.10
Look at it with me right
here. This is looking at both
00:20:03.13\00:20:06.60
the risk of diabetes
and high blood pressure.
00:20:06.63\00:20:09.67
Do you see what
is being illustrated?
00:20:09.70\00:20:12.04
What they're showing you
00:20:12.07\00:20:13.54
is, as you move from left
to right (going further right),
00:20:13.58\00:20:18.01
you are seeing
individuals who are eating
00:20:18.05\00:20:21.42
progressively less in the way
00:20:21.45\00:20:24.22
of animal
products. That dark blue bar
00:20:24.25\00:20:27.69
is representing individuals
who are not vegetarians.
00:20:27.72\00:20:30.89
As you move just
over to the right,
00:20:30.93\00:20:34.60
you can see the
semi-vegetarians.
00:20:34.63\00:20:36.80
They're eating meat (red meat,
fish, poultry) less than once
00:20:36.83\00:20:41.10
a week. They get
benefit, they have less
00:20:41.14\00:20:44.14
likelihood of having high
blood pressure and diabetes.
00:20:44.17\00:20:46.88
As you keep moving on
to the pesco vegetarians,
00:20:46.91\00:20:49.81
they're using fish as
well as many plant products.
00:20:49.84\00:20:54.32
Finally, at the the very end,
the farthest most right bars in
00:20:54.35\00:20:58.22
both of these
sets of data, are the
00:20:58.25\00:21:00.52
vegans (total vegetarians).
00:21:00.56\00:21:02.36
They have the lowest risk of
00:21:02.39\00:21:03.83
diabetes and
high blood pressure.
00:21:03.86\00:21:05.56
From data like this, as well as
00:21:05.59\00:21:08.33
from what we call
interventional studies
00:21:08.36\00:21:10.23
(like those reviewed by
Doctors Bercow and Barnard),
00:21:10.27\00:21:13.54
over 80 scientific
studies were published
00:21:13.57\00:21:17.61
in nutrition
reviews back in 2005.
00:21:17.64\00:21:20.88
What they found consistently:
eat less animal products,
00:21:20.91\00:21:24.65
more plant products and your
blood pressure will go down.
00:21:24.68\00:21:28.38
Make fruits, grains and
vegetables your friends.
00:21:28.42\00:21:32.39
You will get some tremendous
benefits as far as lowering
00:21:32.42\00:21:36.26
blood pressure and
doing it very significantly.
00:21:36.29\00:21:39.49
We need to hasten on
to some of those other
00:21:39.53\00:21:41.73
dietary-related practices.
00:21:41.76\00:21:43.67
I mentioned to
you losing weight.
00:21:43.70\00:21:46.57
We actually take quite a bit
of time in the LifeStart series
00:21:46.60\00:21:51.07
talking about
addictive behaviors,
00:21:51.11\00:21:52.74
talking about
things that can help you
00:21:52.77\00:21:54.54
lose weight. We have
a program on obesity and
00:21:54.58\00:21:58.11
controlling weight naturally.
I really recommend that to you.
00:21:58.15\00:22:01.65
Again, lifestartseminars.com.
00:22:01.68\00:22:04.85
There's free resources, free
00:22:04.89\00:22:06.45
seminars. Take
advantage of those.
00:22:06.49\00:22:08.36
I think if you're
carrying those extra pounds,
00:22:08.39\00:22:11.19
if you're like many
people, you're frustrated.
00:22:11.23\00:22:13.29
There's help
available. We don't have time
00:22:13.33\00:22:15.46
to go into it in
this presentation.
00:22:15.50\00:22:17.23
It is available through
some of our other programs.
00:22:17.27\00:22:20.20
Let me just mention a
little bit now about one other
00:22:20.24\00:22:22.30
dietary area, decreasing salt
intake. Salt is actually driving
00:22:22.34\00:22:28.54
high blood pressure to
a great extent in America.
00:22:28.58\00:22:31.18
It's true that not
everyone is salt-sensitive.
00:22:31.21\00:22:33.88
We could decrease
our salt intake, if
00:22:33.92\00:22:36.85
just by a half teaspoon a day.
00:22:36.89\00:22:38.75
Here's the data:
the average American
00:22:38.79\00:22:40.89
is consuming one-and-a-half
teaspoons of salt per day.
00:22:40.92\00:22:43.79
You say, "Well, that's not me,
Doctor DeRose. I hardly use any
00:22:43.83\00:22:46.26
salt." Most of the
salt we're consuming
00:22:46.29\00:22:48.50
is not with the salt
shaker. It's not in a teaspoon.
00:22:48.53\00:22:52.23
It's in prepared,
processed and restaurant foods.
00:22:52.27\00:22:56.27
That's where we're
getting most of our salt.
00:22:56.30\00:22:58.17
The average person consumes
00:22:58.21\00:22:59.74
one-and-a-half
teaspoons per day.
00:22:59.77\00:23:01.78
We could just cut that
back by half a teaspoon.
00:23:01.81\00:23:03.85
Here's what research
from the New England Journal
00:23:03.88\00:23:05.81
of Medicine said in
2010: if we could do that,
00:23:05.85\00:23:09.35
we would decrease
our risk of strokes
00:23:09.38\00:23:12.12
and heart attacks, saving tens
of thousands of lives each year.
00:23:12.15\00:23:16.22
We'd billions of
dollars of health costs.
00:23:16.26\00:23:19.39
Salt seems like
it's very inexpensive,
00:23:19.43\00:23:21.56
It is one of the most costly
items in the American diet,
00:23:21.60\00:23:25.47
as far as the toll it
is taking on our health.
00:23:25.50\00:23:28.57
Lose weight if
you are overweight,
00:23:28.60\00:23:30.77
eat more plant
foods. Cut down on the salt.
00:23:30.81\00:23:33.54
You will get some of the best of
00:23:33.58\00:23:36.31
what foods can offer
for your blood pressure.
00:23:36.34\00:23:38.51
We need to move on now
to speak about exercise.
00:23:38.55\00:23:41.18
Exercise has powerful
blood pressure-lowering effects.
00:23:41.22\00:23:43.95
It's the fourth of
those elements in LifeStart.
00:23:43.99\00:23:46.96
If you lose weight, that
will lower your blood pressure.
00:23:46.99\00:23:50.66
Exercise alone will
help drop your blood
00:23:50.69\00:23:53.09
pressure on average
4 to 6 points systolic,
00:23:53.13\00:23:56.00
and 3 points
diastolic. For some people,
00:23:56.03\00:23:59.70
exercise alone can drop
their blood pressure 15 points.
00:23:59.73\00:24:04.61
If you're not
exercising regularly,
00:24:04.64\00:24:07.04
you need to do it. Get
on a good exercise program.
00:24:07.08\00:24:10.21
It can make a huge difference
in your blood pressure.
00:24:10.25\00:24:12.51
Remember to be
talking with your doctor
00:24:12.55\00:24:14.78
if you're going to
make big lifestyle changes.
00:24:14.82\00:24:16.99
It can make big
changes in your blood pressure.
00:24:17.02\00:24:19.55
If you're on medicine,
it's likely those medicines
00:24:19.59\00:24:22.32
will have to
decrease or be discontinued.
00:24:22.36\00:24:24.93
There's something
else you can do. It's
00:24:24.96\00:24:26.96
the next in our
LifeStart elements--Sunshine.
00:24:27.00\00:24:29.70
Get ample sunshine, you'll
make ample amounts of vitamin D.
00:24:29.73\00:24:34.07
Some of you, if
you live far from
00:24:34.10\00:24:35.60
the equator, in
the winter months
00:24:35.64\00:24:37.07
will have to take a
vitamin D supplement
00:24:37.11\00:24:39.14
If there's any
question, have your
00:24:39.17\00:24:41.04
25-hydroxyvitamin
D levels checked.
00:24:41.08\00:24:43.75
Here's the
message: vitamin D has
00:24:43.78\00:24:46.51
blood pressure-lowering
effects. I've had patients with
00:24:46.55\00:24:49.02
high blood pressure.
One of their problems
00:24:49.05\00:24:50.99
is they were vitamin
D deficient. Get that
00:24:51.02\00:24:52.92
checked, get your
vitamin D level up.
00:24:52.95\00:24:55.19
You'll get some of the
best that sunshine has to offer.
00:24:55.22\00:24:58.76
We come now to the "T"
in the LifeStart paradigm.
00:24:58.79\00:25:01.70
It refers to Temperance.
00:25:01.73\00:25:03.03
It's an ancient
concept but a modern remedy.
00:25:03.06\00:25:06.43
It's simply, in a nutshell,
00:25:06.47\00:25:08.67
totally avoiding
the things that are bad,
00:25:08.70\00:25:11.21
using things that
are good in moderation.
00:25:11.24\00:25:14.14
One of those things I recommend
00:25:14.18\00:25:15.51
people with high
blood pressure avoid
00:25:15.54\00:25:17.11
is what we call presser agents
that raise blood pressure.
00:25:17.15\00:25:20.88
Of course we want to avoid that.
One of the most common pressers
00:25:20.92\00:25:24.59
that most people
take, unaware this
00:25:24.62\00:25:26.79
raises their blood pressure, are
00:25:26.82\00:25:28.39
those non steroidal
anti-inflammatory drugs.
00:25:28.42\00:25:30.93
You don't know
what I'm talking about?
00:25:30.96\00:25:32.56
I'm talking about aspirin.
00:25:32.59\00:25:33.90
I'm talking about ibuprofen.
I'm talking about Naproxen.
00:25:33.93\00:25:37.50
Do you
understand what I'm saying?
00:25:37.53\00:25:38.87
These drugs are
taken so frequently
00:25:38.90\00:25:40.90
for arthritic
problems and other issues
00:25:40.94\00:25:42.94
(menstrual problems). These
tend to raise blood pressure.
00:25:42.97\00:25:46.17
Work with your
doctor, see if you can get
00:25:46.21\00:25:48.68
off these medications. Many
cardiologists are telling us
00:25:48.71\00:25:51.35
to get away from those drugs.
00:25:51.38\00:25:53.42
One exception of a pain
reliever that does not have
00:25:53.45\00:25:56.12
this tendency is acetaminophen,
like found in Tylenol.
00:25:56.15\00:25:59.29
So are natural things.
00:25:59.32\00:26:00.99
Natural things, like Omega-3
fats, can help control pain
00:26:01.02\00:26:05.96
and not raise blood
pressure, but rather
00:26:05.99\00:26:08.20
lower it, if anything.
00:26:08.23\00:26:10.40
Tumeric, that natural
herb, can help control pain
00:26:10.43\00:26:14.54
without having apparently any
blood pressure-raising effects.
00:26:14.57\00:26:18.64
Another thing on our list-- Air.
00:26:18.67\00:26:22.28
Fresh air is so important.
00:26:22.31\00:26:23.85
Tobacco is one
of the main things
00:26:23.88\00:26:25.71
robbing us of good quality air.
00:26:25.75\00:26:27.52
Tobacco will raise your blood
00:26:27.55\00:26:29.68
pressure significantly,
as much as 25 points
00:26:29.72\00:26:33.82
from one cigarette.
As much as 25 points.
00:26:33.86\00:26:37.16
This occurs within
just a few minutes.
00:26:37.19\00:26:39.13
Don't dip, don't chew,
00:26:39.16\00:26:41.43
don't smoke. If you're concerned
about your blood pressure,
00:26:41.46\00:26:44.00
you need to be
off of the nicotine.
00:26:44.03\00:26:46.63
I know it's been
a whirlwind tour.
00:26:46.67\00:26:49.40
Some love you
are getting fatigued.
00:26:49.44\00:26:51.34
It's a good thing if you can
go right to sleep after this.
00:26:51.37\00:26:53.81
If you've been cutting
yourself short on sleep, that's
00:26:53.84\00:26:56.14
raising your blood
pressure. Getting adequate rest
00:26:56.18\00:26:58.98
actually has blood
pressure-lowering properties.
00:26:59.01\00:27:02.22
Don't forget it.
00:27:02.25\00:27:04.02
This brings us
to our last element,
00:27:04.05\00:27:06.82
Trust in Divine
Power. Did you know
00:27:06.86\00:27:09.56
many of us are raising our
blood pressure with stress?
00:27:09.59\00:27:12.76
One of the best
ways to control stress,
00:27:12.79\00:27:15.03
at least I found
in my own experience,
00:27:15.06\00:27:17.23
is to realize
that there is Someone
00:27:17.27\00:27:19.33
beyond me who's
interested in my health,
00:27:19.37\00:27:21.70
interested in the things
that I'm concerned about.
00:27:21.74\00:27:24.31
I can have better sleep,
00:27:24.34\00:27:26.07
I can lay my worries
aside, because I've come to know
00:27:26.11\00:27:30.78
that there is a
Creator that cares about me.
00:27:30.81\00:27:33.38
You may feel differently.
00:27:33.42\00:27:34.92
Let me just tell you,
from someone who was once
00:27:34.95\00:27:37.02
an agnostic, look into
it. Don't write God off
00:27:37.05\00:27:39.85
just because of all the
nonsense that's out there,
00:27:39.89\00:27:42.02
misrepresenting God. I'm
telling it to you straight.
00:27:42.06\00:27:45.46
I didn't believe in a
god because of all the
00:27:45.49\00:27:47.76
ridiculous things
religious people were telling me
00:27:47.83\00:27:50.33
years ago. That's a
whole other subject.
00:27:50.37\00:27:53.57
Hopefully this
LifeStart paradigm
00:27:53.60\00:27:55.74
has put some tools
in your hands where
00:27:55.77\00:27:58.01
you can take
control of your blood
00:27:58.04\00:27:59.81
pressure once and for
all and do it naturally.
00:27:59.84\00:28:02.31
For more information,
go to lifestartseminars.com
00:28:02.34\00:28:07.05
I'm doctor David DeRose,
wishing you the very best,
00:28:07.08\00:28:10.55
as far as naturally
controlling your blood pressure.
00:28:10.59\00:28:25.57