Women's
bodies go through many physical changes during pregnancy, the majority which
are out of their control.
Stretch
marks during pregnancy are a natural result of a woman's skin stretching as she
develops further in her pregnancy.
While
the end result of giving birth is undoubtedly worth it, understanding how they can
be prevented and treated will be welcomed.
Statistically,
women getting stretch marks during pregnancy is relatively high with around 70%
to 90% of women suffering from them in some way, according to the NHS.
We
chatted to dermatologists and doctors specialising in skin health to find out
more.
Why causes women to
get stretch marks during pregnancy?
"Stretch
marks develop when the collagen in the skin is stretched beyond its elastic
limit," Dr Justine Hextall, consultant dermatologist, at The Harley
Medical Group told HuffPost UK Parents.
"This
causes fissuring which appears as stretch marks in our skin."
During
the latter stages of pregnancy specifically when the baby is rapidly growing, a
woman's skin cells rupture due to being pulled apart so much.
When
the cells rupture they will also leave scarring - the stretch mark.
Better
Births midwife Rachel Scanlon from The Royal College of Midwives said it also
may be a result of your genes.
"Some
women have a genetic disposition to stretch marks, so if your mum had them you
might be more likely to have them."
Dr
Hextall agreed, adding: "There are some women who may just have more
elastic skin and can sail through growth spurts and pregnancies with perfect
skin, others are not so lucky.
How can I prevent
getting stretch marks during pregnancy?
Before
noticing stretch marks have developed, there are a number of things women can
do to prevent them.
No
single thing will always work, so understanding how you can look after your
skin as early as possible will be an advantage.
Dr.
Erich Schulte, founder of QMS Medicosmetics said an effective method to prevent
stretch marks during pregnancy is a combination of regular exercise and healthy
nutrition.
Maintaining
a healthy weight will minimise any rapid weight gain that could contribute
towards excessive stretching of the skin.
He
told HuffPost UK Parents: "Boost your routine with supplements ideally
containing Vitamins E and C (like Intravital Plus) and make sure you choose
skincare products that will strengthen the collagen and elastin fibres in your
skin tissue before you're further along in your pregnancy."
Dr.
Kishan Raichuram, skin health expert at IGDP, said another way to prevent
stretch marks during pregnancy is through keeping your skin as healthy and
hydrated as possible.
"While
it's impossible to entirely prevent them, pregnant women can improve skin
condition to hopefully reduce the chances by keep the area well moisturised and
nourished," he said.
Dr.
Schulte agreed, adding that preparing your skin as soon as you know you are
pregnant will help strengthen it.
He
explained: "This will make your less prone to damage and injury to the
tissue. It will also help restore the skin post-pregnancy.
"Exfoliation
is a key benefit as that continues to stimulate the cell turnover and works
well in conjunction with body-firming creams.
"Also
don’t stop the skin care routine once you have given birth as the skin still
needs the support."
What should women do
if they notice stretch marks during pregnancy?
Firstly,
don't panic - finding stretch marks on your stomach does not mean they will
stay there forever.
The
wider, red, dipped scarring will improve significantly and over time, they are
likely to become less pigmented and silverier in colour.
"If
stretch marks do develop try to prevent too much sun exposure to the area as
they can pigment and take longer to fade," explained Dr Hextall.
"Massaging
the skin with bio-oil or silica gel may well reduce the redness and improve the
appearance.
"I
like Bio-oil as it is very accessible for patients and enables them to be
pro-active in treating their stretch marks. I suggest massaging oil into the
skin.
"Soon
the redness of new stretch marks fades and they appear silvery and as such are
much less noticeable.
"Topical
silica gels are also good at reducing redness in all scars."
For
pregnant women, Bio oil is recommended to be massaged in a circular motion into
the stretch marks, twice daily.
It
should be applied from the start of the second trimester to areas that are
prone to stretch marks such as the abdomen, breasts, lower back, hips, buttocks
and thighs.
Midwife
Scanlon agreed that moisturising and massaging your stretch marks will be beneficial,
as well as keeping hydrated.
"Drinking
lots of water will keep your skin more elastic," she said.
Are there any
treatments to get rid of stretch marks post-pregnancy?
There
are more invasive techniques women can try with a higher chance of removing
stretch marks.
Dr
Hextall said The Harley Medical Group's Dermaroller involves 'micro-needling'
to stimulate the skin and regenerate naturally and safely.
Also
referred to as 'Collagen Induction Therapy', this treatment introduces fine
needles to the skin to create microscopic channels.
The
skin is encouraged to produce new collagen which will generate new skin cells.
The skin then becomes thicker and plumper reducing any marks.
She
explained: "Another treatment includes bipolar radio frequency which also
helps to stimulate new collagen.
"This
also has the effect of plumping and tightening the skin which lessens the
appearance of stretch marks."
This
treatment delivers targeted heat to the dermis [the lower or inner layer of the
two main layers of cells that make up the skin]. The energy is delivered
beneath the surface of the stretch mark, stimulating the body's natural healing
response and maximising collagen production.
Dr.
Raichura agreed micro-needling is helpful in lessening the appearance of
stretch marks.
He
said: "It can be very effective but of course the result varies with
individual cases and relies totally on the 'natural' healing processes of the
body.
"Other
treatments include formulations of Vitamin A which are improve surface texture
and pigmentation, and can be combined with skin peels to enhance the result
further.
"Laser
resurfacing, dermabrasion and even surgery (in extreme cases) are also options
for treating stretch marks."
Dr
Hextall said her main advice would be for women not to worry if they notice
them.
"Relax,
you are not alone!" she said. "Around 80% of women develop stretch
marks in pregnancy, the appearance will improve naturally over time, it’s
amazing how our bodies and specifically our skin will bounce back.
"Try
to enjoy your pregnancy and look forward to your new baby, that’s the most
important thing."
By Justin E King, author of the Erase Your Stretch Marks
program. This program will teach you the natural ways to treat your stretch
marks, how to minimize them, how to get rid of them by using some homemade
cream recipes and nutritional guidelines. For more information about this
program, CLICK HERE to Find Out How to Treat Stretch Marks During Pregnancy.
This
post will discuss about what are stretch marks, how likely are you going to get stretch marks in pregnancy,
can you prevent getting stretch marks in pregnancy, do stretch marks in pregnancy eventually fade away and whether can you remove stretch marks after pregnancy.
You
will also get 2 video clips about How to Prevent Stretch Marks During Pregnancy! 2nd Baby, 36 Weeks! And the Best
HACK to Prevent Stretch Marks During Pregnancy (NO EXPENSIVE CREAMS!!)
Stretch marks
are small, depressed streaks on the skin that appear most customarily on the
stomach in the later stages of pregnancy whilst the belly is unexpectedly
increasing to deal with a growing baby. Some women additionally get them on
their buttocks, thighs, hips, and breasts.
Stretch marks
are as a result of modifications inside the elastic supportive tissue that lies
just under the skin. They start out crimson, reddish brown, crimson, or darkish
brown, depending for your skin coloration. They later fade, even though they
never completely disappear.
How do I Know if I am
more likely to get stretch marks in pregnancy?
It's
tough to expect. At the least half of pregnant girls get stretch marks, but
nobody can know with certainty who's going to get them and who might not. But,
there are some factors that raise your probabilities of getting stretch marks
in pregnancy.
Studies
suggests that genetics do play a role: in case your mom or sister developed
stretch marks at some stage in their pregnancy, you are much more likely to get
them, too.
In
addition, the greater your skin has to extend all through pregnancy and the
extra speedy it happens, the more likely you're to broaden stretch marks. For
that reason, you are more likely to get stretch marks in pregnancy if:
·you
gain weight rapidly.
·You're
sporting multiples.
·You
are carrying a big infant.
·You
have extra amniotic fluid.
What am I able to do
to prevent getting stretch marks in pregnancy?
Lamentably,
there isn't always plenty you could do. Gaining no greater than the advocated
quantity of weight — in maximum instances, 25 to 35 kilos — and gaining it
slowly may also reduce your possibilities of having stretch marks in pregnancy.
There
is no evidence that any of the creams, salves, and oils that claim to prevent
stretch marks actually works. (maintaining your stomach properly moisturized as
it gets bigger can also reduce itching, even though.)
Do stretch marks in
pregnancy eventually fade away?
The
coolest information is that extend marks generally end up substantially less visible
approximately six to twelve months after childbirth. The pigmentation fades and
they commonly emerge as lighter than the surrounding skin, but their texture
will stay the equal.
Is there something I can
do to remove stretch marks after pregnancy?
You
may not be capable of getting rid of stretch marks altogether, however in case
your stretch marks nevertheless trouble you after your pregnancy, communicate
to a dermatologist approximately methods to reduce the appearance of stretch
marks. There are a variety of treatment alternatives for stretch marks after
pregnancy.
Topical
medicines along with tretinoin (Retin-A) and glycolic acid may also assist.
(notice: Retin-A isn't safe to use at some stage for stretch marks in pregnancy
and there's no reliable records about its effect on the amount of breast milk excreted
or its impact on a nursing infant, so it's excellent avoided for breastfeeding
mums.)
There
is some evidence that laser treatments can assist to restore the skin's
elasticity and also fade the appearance of stretch marks.
Be
aware that the arrival of stretch marks in pregnancy is considered a beauty
issue, so insurance in all likelihood might not cover the fee of dermatology
appointments, medicines, and techniques.
By Justin E King, author of the Erase Your Stretch Marks
program. This program will teach you the natural ways to treat your stretch
marks, how to minimize them, how to get rid of them by using some homemade
cream recipes and nutritional guidelines. For more information about this
program, CLICK HERE to Find Out How to Treat Stretch Marks in Pregnancy.
In
this post, I am going to discuss about stretch marks, what causes stretch marks, what are the home remedies for stretch marks and some easy exercises you can do to reduce the appearance
of stretch marks and a video clip on how to get rid of stretch marks and
scars. Read on to find more.
Pregnancy
and weight gain are the two major causes of stretch marks. When your skin is
stretched to its maximum capacity, its elastic fibers and collagen
breaks down and the ruptured middle layer tissue can then be seen through the
thinned outer layer of skin.
Most
women develop stretch marks at some point in her life. Some women have a family
disposition to develop stretch marks, whereas others do not develop them at all.
What Causes Stretch
Marks?
There
are various other causes of stretch marks:
·They
may occur on the body of both men and women, if they have a problem with
obesity.
·Sometimes
stretch marks develop due to hormonal and genetic problems.
·Boys
and girls develop stretch marks in their teen years, because of the skin
stretching on their bodies in the process of growth.
·Sometimes
they are caused by the intake of chemical-based medicines used to combat long term
diseases.
·Deficiency
in essential minerals and vitamins also leads to stretch marks. So proper and
regular food is required.
What are the Home
Remedies for Stretch Marks?
In
treating such problems, nothing is as safe and beneficial as a good home
remedy. Similarly, in the case of stretch marks, taking to home remedies is the
best way to get rid of them.
But
during pregnancy, it is very necessary to go with what doctors advise. Some of
the solutions are provided below:
Home Remedies for
Stretch Marks Tip #1 – Olive Oil
Gentle
rubbing of warm olive oil on the abdomen and hips betters one's blood
circulation and helps reduce stretch marks to a great degree.
Home Remedies for
Stretch Marks Tip #2 – Carrier Oil + Essential Oil
Prepare
a mixture by adding one ounce of carrier oil (try avocado, sweet almond or
jojoba, they are the best) with seven drops of lavender and five drops of
chamomile. Apply on the affected areas. This is one of the most important home
remedies for stretch marks.
Home Remedies for
Stretch Marks Tip #3 – Oil Massage
Massage
using calendula oil on the affected parts works a lot towards minimising
stretch marks, because this oil is known for its medicinal property. Even
lavender oil, which is known for its aromatic herbal quality, errand (castor
oil), flaxseed oil and cod liver oil can be used to treat the problem.
Home Remedies for
Stretch Marks Tip #4 – Cocoa Butter + Elastin Cream
Apply
cocoa butter and/or elastin cream all over the body. These are very good for
stretch marks.
Home Remedies for
Stretch Marks Tip #5 – Almond Oil + Lavender Oil + Chamomile Oil
Another
popular remedy in this category is the mixture of a little badaam (almond) oil,
lavender oil and half a teaspoon chamomile oil. It is said to be the most
effective treatment.
Home Remedies for
Stretch Marks Tip #6 – Wheat Germ Oil + Calendula Oil
An
herbal solution can also be made by mixing one tablespoon wheat germ oil and
one tablespoon calendula oil. Regular application of this mixture on abdomen,
hips, and breast regions works great, particularly on stretch marks caused due
to pregnancy or weight gain.
Home Remedies for
Stretch Marks Tip #7 – Lemon Juice
Lemon
Juice- Lemon juice is naturally acidic and has bleaching properties too, thus,
making this one of the most effective home remedies to heal and reduce stretch
marks.
Take
some fresh lemon juice and rub it on your stretch marks in circular motions.
Wait for 10 minutes so that the juice will soak into your skin before you rinse
it off. Repeat this routine a few times to see better results.
Home Remedies for
Stretch Marks Tip #8 – Aloe Vera + Vitamin E Oil
Aloe
Vera - Stretch marks on the skin indicate that the skin has lost its natural
elasticity. Since, aloe vera contains healing and soothing properties it heals
small tears in the skin's layer and thus helps regain lost elasticity, making
it a good remedy for treating stretch marks.
You
could also directly rub some fresh aloe vera gel to the affected area or you
can combine this with vitamin E oil.
Home Remedies for
Stretch Marks Tip #9 – Egg White
Egg
white - Egg whites contain amino acids and proteins that have been known to
cure stretch marks. Whip together the whites of two eggs until they form soft
peaks.
Then
use a brush or sponge to apply the whipped egg white onto the stretch marks and
allow it to dry completely. You can then rinse it off with cold water and apply
some olive oil to moisturise that area.
Home Remedies for
Stretch Marks Tip #10 – Castor Oil
Castor
oil - In many parts of India, mothers are given an oil massage after child
birth. This is then followed by a hot water bath. This traditional custom has
been used by many modern day facilities to help a woman get rid of stretch
marks.
Castor
oil has moisturising properties, which helps smoothen out the wrinkles.
Therefore, an oil massage followed by a hot water bath can get rid of stretch
marks.
Home Remedies for
Stretch Marks Tip #11 – Drink Enough Water
It
is advised to maintain sufficient levels of water in body to avert any problems
of dry skin. Good, hydrated skin results in regular detoxification of skin pores
and restores elasticity, which will further aid in diminishing the markings. It
is advised to drink 1-2 glasses of water several times during day.
Home Remedies for
Stretch Marks Tip #12 – Vitamin-Rich Diet
The
adequate and uninterrupted supply of nutrition to the body is of great
eminence. It is recommended to include ample vitamins A, C and E in the diet
chart.
These
vitamins endow skin with optimum elasticity and at the same time provide
nutrients for skincare. Fresh fruit, vegetables, almonds, fish and eggs are
some example of vitamin-rich food items.
How to Reduce the
Appearance of Stretch Marks?
Apart
from the above remedies, exercise is one of the best recourses for reducing the
appearance of stretch marks because the firming of the body tightens the skin
and promotes better elasticity.
Because
stretch marks usually develop in the areas like the thighs, abdomen, hips, and
arms, here are some exercises to help you firm these areas:
·To
firm your buttocks and hips, lie flat on your back and relax. Now lift one leg
and create a 90-degree angle until you feel a certain pull on your buttocks.
Repeat with the other leg, slowly adding to the pace and to the strain on the
hips, thighs and buttocks.
·To
firm your thighs, sit on a chair and put your hands down at your sides to hold
onto the chair. Now swing your legs up and down.
·To
firm your stomach, you can perform abdominal crunches. Lie flat on your back
and bend your knees with feet flat on the floor and hands on the sides of your
head. Now contract your abs and lift your upper body slightly off the floor.
·To
firm your bottom, lie face-down on the floor with your arms on the side. Raise
your right leg first then down, and then do the same with the other leg. You
don't have to raise your leg too high; three to six inches off the floor will
suffice.
·The
goal for all the exercises is to do twenty lifts for each exercise, three times
a week.
If
a home remedy is used properly, in addition to the intake of nutritious food on
time and drinking of enough water every day, one can easily get rid of the
stretch mark problem.
By Justin E King, author of the Erase Your Stretch Marks
program. This program will teach you the natural ways to treat your stretch
marks, how to minimize them, how to get rid of them by using some homemade
cream recipes and nutritional guidelines. For more information about this
program, CLICK HERE to Get Access to Home Remedies for Stretch Marks.
Rapid
weight gains or growth of any kind stretches the skin and challenges its elasticity...
Whenever this takes place, stretch marks usually result. They’re lines on the skin’s surface that most
often appear near the abdomen. Although they can also occur in other areas such
as the buttocks, chest, upper arms, and legs.
When
many people think of stretch marks they immediate associate them with pregnancy, but other
factors could be involved: genetics, sudden weight loss, rapid growth, and even
stress.
While
in and of themselves, they’re not harmful, they can cause people to become self-conscious
and produce low self-esteem. These small scars on the epidermis appear when the
collagen
is compromised, from the stress created from stretching the skin. In this
process the production of collagen is interrupted, and the result is an
annoying mark.
At
first it could look red, but after some time a light colored line forms and
creates the stretch mark. So, is there anything you can do to get rid of them if you
suffer from stretch marks?
White
sugar is a great way to rid yourself of stretch marks. Used as an exfoliant, it
helps remove these unpleasant lines. Just mix a tablespoon of sugar with a few
drops of lemon juice and almond oil. Whisk it well and apply it directly to the
affected areas. Massage the mixture every day for a few minutes before bathing.
You’ll notice a significant improvement after about a month.
Remove Stretch Marks
Fast Tip #2 – Aloe Vera
Widely
used for several skin issues, aloe vera is very effective. By soothing and
moisturizing the skin, it helps remove stretch marks. Simply rub aloe vera on
your stretch marks, and let it sit for fifteen minutes. Then, rinse it off with
warm water.
Remove Stretch Marks
Fast Tip #3 – Castor Oil
Castor
oil also works on other skin issues like pimples, wrinkles, and age spots. Try
it on stretch marks. Rub some castor oil on the stretch marks—massaging in a
circular motion for a few minutes.
Then
take a thin, cotton cloth and heating pad. Wrap the area with the cloth and
apply heat for thirty minutes. Do this every day for a month as you watch your
stretch marks disappear.
Remove Stretch Marks
Fast Tip #4 – Extra Virgin Olive Oil
Rich
in antioxidants and other important nutrients like omega-3 fats, it can also
help repair damaged skin. Warm up a little extra-virgin olive oil and massage
into your stretch marks.
Not
only will it help remove the stretch mark, but it will also improve circulation
to the affected area. Allow it to stay on the skin for thirty minutes so all of
the vitamins can be soaked into your skin.
Remove Stretch Marks
Fast Tip #5 – Lemon Juice
A
powerful cleaning agent with its high acid content, lemon juice is also good
for stretch marks. It can work wonders on acne and other scars too. Massage
some lemon juice onto the scarred skin using circular motions. After about ten
minutes, wash it off with warm water.
By Justin E King, author of the Erase Your Stretch Marks
program. This program will teach you the natural ways to treat your stretch
marks, how to minimize them, how to get rid of them by using some homemade
cream recipes and nutritional guidelines. For more information about this
program, CLICK HERE to Learn How to Remove Stretch Marks.
To
get rid of stretch marks may seem like a daunting, never-ending story.
In some ways, it can be. As much as we hate to be the ones to break it to
you, there’s no sure-fire way to erase them. But there’s no need
to lose hope.
The
good news is there are a number of real ways that you can potentially improve those unsightly marks so they become nearly invisible over time.
Similarly, certain steps can be taken to help prevent stretch marks from occurring in the future. Let’s take a closer
look.
What are stretch
marks?
Stretch marks
have nothing to do with stretching at the gym. They’re indented streaks in the
skin caused by superficial scars that may develop any time the dermis layer of
the skin is torn, dermatologist Dr. Macrene Alexiades-Armenakas said in an
interview with Harper’s Bazaar.
Many
people equate stretch marks with pregnancy, and it turns out sporting a baby
bump is one of the most common causes. The same story said approximately 90% of
women will experience them during the last trimester when the skin is most
prone to a high degree of stretching to accommodate the growing baby.
But
stretch marks in the skin can occur in men and non-pregnant women. They can
also crop up on breasts, hips, buttocks and thighs, according to the Mayo
Clinic.
While
genetics plays a huge role in who will get stretch marks, other factors include rapid weight gain or loss as well as
high hormonal levels during puberty.
How to treat or get
rid of stretch marks?
While
no magic potion currently exists to get rid of stretch marks, you can minimize the appearance with time, patience, and a
few helpful products.
“Many
stretch marks improve a lot over many months without treatment,” Dr. Oscar
Hevia, a cosmetic dermatologist, told StyleCaster. “But, since stretch marks are essentially a scar from the inside out, there is no
treatment that makes them disappear completely.”
Retinoid
cream may be one of the most promising DIY treatments. Derived from
vitamin A, retinoids such as tretinoin (Retin-A, Renova, Avita) that you apply
to your skin may improve the appearance of stretch marks that are less than a
few months old, according to Mayo Clinic.
Tretinoin
can help to rebuild collagen,
making the stretch marks look more like your normal skin. However, it’s
important to note that tretinoin can irritate your skin.
And
if you’re pregnant or nursing, make sure to check with your doctor about other
treatment options because possible side effects of retinoid cream may affect the
baby.
If
you’d rather avoid retinoids, The Organic Beauty Expert says castor oil can be
a good substitute to reduce the appearance of stretch marks. Apply the oil
to the affected area and massage gently in a circular motion, then use a clean
cloth to wrap the affected skin. Next, use a heating pad on the spot for
at least 30 minutes for the best results.
Light
and laser therapies are a more intense option. In the Harper’s Bazaar
story, Alexiades-Armenakas said that the best bet for treating red or
active stretch marks is with in-office treatments using a pulsed dye laser.
“It
won’t work if the marks are old and no longer red,” she told the publication,
“But if you catch stretch marks early, you can help reverse them and prevent
scarring or permanence in one to three monthly treatments usually.”
The
Mayo Clinic also highlighted microdermabrasion as a solid solution. A hand-held
device blows crystals onto the skin, gently removing its topmost layers, which
promotes the growth of new, more elastic skin. This makes stretch marks
less noticeable.
The
Derma Roller System is an at-home option you can try as well. According to the
product, it can be used to improve the appearance of stretch marks, such as
those developed during pregnancy, adolescent growth spurts, rapid muscle
growth, and weight fluctuations. Again, this is according to the product, so
it’s best to remain a bit sceptical!
How to help prevent
stretch marks
While
total prevention is never a guarantee when it comes to stretch marks, you
can take matters into your own hands through a few at-home treatments, some of
which can duly help lessen the appearance of existing stretch marks.
First
of all, it’s imperative to keep the skin as healthy and hydrated as possible,
according to Dr. Kishan Raichura, a skin health expert. He told The Huffington
Post UK, “While it’s impossible to entirely prevent them, pregnant women can
improve skin condition to hopefully reduce the chances by keeping the area well
moisturized and nourished.”
Coconut
oil or olive oil are both great, all-natural products to use in combination
with vitamin E oil or cream to help keep collagen fibers strong. And keep in mind,
drinking enough water is the best way to stay hydrated from the inside out.
In
the same story, Dr. Erich Schulte, founder of QMSMediCosmetics, also mentioned
skin exfoliation as an important part of your daily regimen. “It is a key
benefit as it continues to stimulate the cell turnover and works well in
conjunction with body-firming creams,” he said in the story.
You
can exfoliate the skin through dry brushing or by using an exfoliating wash.
Sugar is also an all-natural exfoliator; mix it with a few drops of lemon juice
and almond oil to make a paste, then gently rub it over your skin.
Nutrition
also plays a role. Top 10 Home Remedies suggests eating a balanced
diet rich in vitamins C and E, zinc, silica, and other nutrients to help
nourish the skin.
The
antioxidant vitamin E is especially crucial as it protects the collagen fibers
in your skin from damage, which promotes skin elasticity. Almonds, olives,
sunflower seeds, spinach, avocados, and pumpkins are all high in vitamin E.
The
most important thing to remember is to be flexible in treating stretch
marks. Find what best works for your body and your lifestyle.
By Justin E King, author of the Erase Your Stretch Marks
program. This program will teach you the natural ways to treat your stretch
marks, how to minimize them, how to get rid of them by using some homemade
cream recipes and nutritional guidelines. For more information about this
program, CLICK HERE to Learn How to Get Rid of Stretch Marks.
High
blood pressure-also known as hypertension or “the silent killer”-affects 1 in 3
adult Americans, or roughly 67 million people, and that number only continues
to grow.
90-95%
of cases are known as primary hypertension, which is hypertension with no underlying
medical cause. The small left-over percentage is caused by conditions such as
kidney disease. But what is this mysterious silent killer?
Blood
and its circulation are vital to sustain life. They supply crucial nutrients
and oxygen to all the cells and organs in our body. They also remove waste and
carbon dioxide. When the heart beats it creates pressure that pushes blood
through your arteries and veins. This pressure, if you haven’t guessed, is our
blood pressure.
Two
forces pump the blood through our bodies, the first being created by the heart
pumping blood out into the arteries, and the second occurs when the heart rests
between beats and blood is drawn back into the muscle. When your blood pressure
rises, damage can occur that upsets this system.
If
you have hypertension, your heart has to work extra hard to pump blood through
the body. And while healthy arteries are made of semi-flexible muscle, the
force of high blood pressure will lead to overstretching their walls.
This
overstretching can lead to tiny tears in blood vessels (known as vascular
scarring) that leaves tissue that catch things such as cholesterol/plaque,
and other blood cells. Building off of the latter, this leads to an increased
risk of blood clots. The walls will also become weakened over time.
Tissue
damage from being oxygen depleted occurs in parts of the arteries on the other
side of a blockage or build-up of plaque, depriving it of fresh oxygenated
blood, and heart attacks and strokes are the result if the pressure becomes too
high.
Before
starting drug therapy, try lifestyle changes and some home remedies for high
blood pressure. Not surprisingly, things such as diet and exercise play a big
role in lowering blood pressure, so always keep those two things at the forefront
of your mind. Medications can be harsh, and while best avoided if possible, if
you are on them, know that natural remedies can interfere with their
functioning.
Remedies to Lower
High Blood Pressure #Tip 1 - Cut the
Salt
Salt
is not the problem when it comes to high blood pressure, per say, but rather
its chemical component sodium. A little bit is fine, but too much sodium
disrupts the balance of fluid in the body.
To
“flush” the excess salt from your system, water is drawn from surrounding tissues.
The higher volume of liquid results in the heart working harder to pump the
blood-hence, high blood pressure.
Sure
we use a lot of table salt on our foods, but still, that amount isn’t enough to
account for the rise in blood pressure. Actually, only 6% of our salt
consumption comes from the table shaker. The vast amounts of salt we consume
daily (on average 1-2 generous teaspoons) couldn’t possibly be caused by the
salt we sprinkle on our food alone.
No
you have to dig a little bit more to get to the source-processed foods. Such an
extraordinary quantity of excess salt is added into processed foods it’s easy
to stray over the healthy limit of sodium intake.
A
specific example-a single microwave “roast turkey” meal can have salt in the
meat, the flavoring, the gravy, the stuffing, and the potatoes, to equal a
whopping 5,400 milligrams of sodium. The utmost maximum daily limited is listed
at 2,300 milligrams-even less for African Americans, men, and anyone over the
age of 51.
If
you fall into one of those categories, you should only consume less than ½
teaspoon a day. Even foods that are labelled low-fat or low in sugar can still
contain a boatload of sodium. Food companies do this to, logically, increase
the value of their products. We get hooked on the flavor. Of all the flavors
(sweet, sour, etc.,) it is the hardest to live without. How do you fight it to
lower your blood pressure?
You will
need…
-the power of will
Directions
In short, slowly add less and less to your cooking. And of course, read the
labels on the food you buy carefully. Remember the number 2,300 for daily
intake of sodium-any higher than that, and it’s a no-go.
You’ll
find yourself turning to home cooked meals, where you can control the amount of
salt added, instead of processed foods. Stick with it, and you will find if you
go back to an excess amount of salt after adjusting your taste buds to less,
you will be close to repulsed at the flavor.
Intensive
research has shown that the more salt you eat, the more you need. If you eat
less salt, you only need to add less to your food or have less in your food, to
be satisfied with a smaller amount.
We
are not born liking salt. A baby will get joy from a droplet of sugar water,
but there is no taste, no craving, for salt until 6 months of age. When studied
children were fed salty foods, versus children who ate more fruits and
vegetables, a craving was created in the former group where none existed
before.
These
cravings can shape you’re eating habits for years. Soups, chips, crackers,
pizza, sauces, fries, etc. etc., it’s easy for even the young generations to
get hooked on salt at an early age. Keep your wits about you!
Remedies to Lower
High Blood Pressure #Tip 2 - Sip Some Hibiscus
Cultures
across the world have used hibiscus to naturally manage blood pressure, but it
wasn’t until the past decade that studies were actually conducted that showed
there was more to the remedy than just folklore.
First,
hibiscus acts as a diuretic, which draws sodium from the bloodstream, thus
decreasing the pressure on the arterial walls. Even more interesting is how it
can mimic angiotensin converting enzyme (ACE) inhibitors.
ACE
inhibitors are a common group of pharmaceutical drugs used to treat high blood
pressure. They work by hampering the angiotensin-converting enzyme, which plays
a crucial role in the renin-angiotensin system- a hormone system that regulates
blood pressure and fluid balance.
As
a result of this inhibition, blood vessels relax and blood volume is lowered,
decreasing blood pressure. While certainly not as potent as those ACE drugs
prescribed, it can still be surprisingly effective.
You will
need…
-1-2 teaspoon of dried hibiscus
-1 cup of fresh, piping hot water
-Honey, lemon, or 1-2 cinnamon sticks (optional)
Directions
Bring water to a boil and add the hibiscus and cinnamon sticks (if using them)
and allow it to steep for 5 minutes. Add honey or lemon to taste, and drink 2-3
times daily. This also makes a lovely iced tea for those sticky hot summer
days.
Remedies to Lower
High Blood Pressure #Tip 3 - Drink Coconut Water
Coconut
water is found inside the shell of green, unripe coconuts that retains its
natural benefits in organic and raw form. It contains potassium and magnesium,
both of which relate to regular muscle function, and of course, the heart is a
big giant muscle.
While
there have been some limited studies on the effect of coconut water on
hypertension, many people report anecdotally that it has helped lower blood
pressure.
In
studies, it seemed to particularly affect systolic blood pressure, or the force that
takes place when the heart pumps blood away from it. If you don’t have a
problem with coconut water, it may prove to be a solid remedy for you.
You will
need…
-8 ounces of fresh, organic coconut water
Directions
Drink 8 ounces 1-2 times daily. Morning is ideal if you drink it once a day,
while morning and night works well if you opt to drink it twice a day.
Remedies to Lower
High Blood Pressure #Tip 4 - Fabulous Fish Oil
Of
course this is on here! You may roll your eyes because you’ve seen it
everywhere, but fish oil and its bountiful omega-3
fatty acids are a beautiful thing when it comes to your heart.
While
studies have been wishy-washy on whether or not it actually reduces the risk of
heart attacks or strokes, it has been viewed as successful when it comes to
lowering blood pressure, while also reducing triglycerides and increasing HDL
(“good”) cholesterol. Heart transplant patients have been given fish oil to
reduce the risk of hypertension following a transplant.
You will
need…
-High quality fish oil
Directions
I
prefer liquid fish oil taken in orange juice to the pills which can have
some…unpleasant side effects. Take the amount appropriate for you as indicated
on the back of the bottle.
Remedies to Lower
High Blood Pressure #Tip 5 - Heart Healthy Hawthorn
Hawthorn
is a staple herb when it comes to heart health as it is rich in flavonoids,
namely, oligomeric procyandins (OPC’s) and quercetin.
Flavonoids
are touted as having many benefits, but one of the most intensely studied
conditions that it affects is various forms of heart disease. This includes
arrhythmia, palpitations, improve the function of capillaries, regulate glucose
metabolism and, of course,
reduce arterial blood pressure and the risk of hypertension.
There
are several different mechanical actions that flavonoids can take on the blood,
but pertaining to hypertension the most important may be the widening of the
blood vessels, which ultimately reduces the pressure of the blood.
You
can enjoy hawthorn in the form of a tea or in the form of “balls”, which is
what is given below. The recipe also calls for cinnamon and ginger, which are
great for helping circulation flow smoothly.
It
was the herbalist Rosemary Gladstar who taught me how to make these wonderful
herbal balls, and while I’ve tweaked the recipe some, I’ll forever be grateful
to her for tuning me into this wonderful way of enjoying herbal medicine!
You will
need…
-4 tablespoons of powdered hawthorn berry
-1/2-1 tablespoons of cinnamon powder
-Raw honey
-Water
-Cocoa or carob powder
Directions
Place the cinnamon and hawthorn powder in a bowl and mix the two together. Add
just enough honey and water to make a paste. Thicken the mixture with cocoa
powder or carob powder until it has formed a dough that you can cleanly roll
into small balls no bigger than your index fingernail.
Place
them on a cookie sheet and dry in an oven at a very low temperature (not more
than 150 degrees Fahrenheit) until dry. Store indefinitely in a glass jar out
of direct sunlight and in a cool place.
Remedies to Lower
High Blood Pressure #Tip 6 – Exercise
Along
with diet, exercise should really be number one on this list. Nothing can
replace what exercise does for the body, and in a society where we are becoming
increasingly sedentary, it can take a bit more effort to get out and get
moving-but it’s worth it, especially if you have high blood pressure.
The
heart is a muscle, and it will grow stronger with exercise. It becomes easier
to pump blood and takes less effort, keeping your heart in better condition and
lowering how much force it exerts on your arteries, thus lowering blood
pressure.
Exercise
is, in many cases, all that you need to get your blood pressure back on track.
The top number in a blood pressure reading indicates systolic blood pressure,
which is created by the heart pumping blood away from it.
Exercise
can lower this reading by an average of 4 to 9 millimeters of mercury (a unit
of pressure), which is easily as much as some prescription blood pressure
medications. A pleasant side effect of exercise is weight loss, which also does
your heart and arteries a great favor.
You will
need…
-Willpower!
Directions
Try and get in at 30 minutes of exercise a day. You don’t have to run
marathon-even simple chores like scrubbing the floors are good. Anything that
gets your heart rate up and increases your rate of respiration. Make this a
habit. You only get the benefits of exercise as long as you exercise.
Remedies to Lower
High Blood Pressure #Tip 7 - Go For Garlic
Garlic
is one of those home remedy staples. It is rich in beneficial constituents that
address a wide range of ailments, once of which happens to be hypertension.
There is just one little catch though.
Allicin,
the organosulphur-sulfur containing- compound responsible for several of
garlic’s health benefits, doesn’t fare as well in the human body when garlic is
eaten raw. Allicin is relatively unstable, and is typically deactivated when it
comes in contact with a substance with a pH lower than 3, such as our stomach
acid.
However,
when taken in tablet form, there is a guaranteed allicin yield that ensures you
get the proper amount to have solid results when it comes to lowering blood
pressure.
Be
sure when getting the tablets that there is a release of allicin in a
significant, standardized amount-in several studies involved with blood
pressure, 1.8 milligrams per dose lowered blood pressure by 10% within 12
weeks.
You will
need…
-Good quality garlic tablets
Directions
Take as directed on the back of the bottle.
Remedies to Lower
High Blood Pressure #Tip 8 - Melon in the Morning
Every
morning, be faithful to watermelon. Often times watermelon as viewed as a
strictly summer fruit, one for seed spitting contests and barbecues, but it can
also help lower blood pressure.
An
organic compound called citrulline, an a-amino acid, was first isolated in 1914
from watermelon. Once ingested, the body can convert citrulline to the amino
acid L-arginine, which is a precursor to nitric oxide.
To
translate, citrulline-found in watermelon- is converted into
arginine-essentially a chemical building block-which leads to the production of
nitric oxide.
Nitric
oxide talks to various cells and systems in your body that regulates, among
other things, how hard your blood gets pumped through your entire body-also
known as vascular systematic resistance.
It
will widen blood vessels, which lowers vascular resistance, which ultimately
lowers blood pressure. Imagine trying to pump a certain volume of liquid
through a small opening versus a wider opening. The wider opening will allow it
to flow smoothly and easily-it’s the same with blood cells!
You will
need…
-1-2 cups of fresh water melon
Directions
Every morning eat your melon on an empty stomach. If you have a home blood
pressure device, monitor yourself and observe the changes.
Remedies to Lower
High Blood Pressure #Tip 9 - Ginger-Cardamom Tea
A
study done in December of 2009 published in the Indian Journal of Biochemistry
& Biophysics gave a group of participants 1 teaspoon of cardamom powder
daily for several weeks. The results showed a significant reduction in blood
pressure.
While
further research is needed to pinpoint exactly why it seems to help, it has
still proven itself a useful home remedy for high blood pressure. Combined with
ginger and cinnamon, both warming spices that improve circulation, you can make
a lovely tea to help your heart get healthy.
Interestingly
enough, black tea seems to improve blood pressure in some instances. This is
most likely due to the heavy concentration of flavonoid, however if you have blood
pressure that leans towards the more severe side of the scale; the caffeine may
do more harm than good.
This
is particularly delightful warm, spicy, tea to have on chilly winter days (and
when we’re tempted from eating healthier thanks to the holidays!)
You will
need…
-1/2 cup of water
-2-3 teaspoons of honey (or to taste)
-1 teaspoon of cardamom pods
-1/2 teaspoon ginger powder OR 2 teaspoons minced fresh ginger
-1 teaspoon of cinnamon powder
-1 ½ tablespoons black tea or 1 teabag
-1/2 cup milk
-Mortar and pestle
Directions
Crush the cardamom pods to release the oil-there’s no need to grind them
finely. In a saucepan combine all the ingredients except for the honey. Bring
to a boil, then simmer for 6-9 minutes until you get a rich caramel brown
color. Stir in honey and then strain into a mug and enjoy! Drink 1-2 times
daily.
Remedies to Lower
High Blood Pressure #Tip 10 - Cat’s Claw
Decoction
Cat’s
Claw (Uncaria tomentosa) is a woody climbing vine found in South and Central
America, with its most notable use being in the Amazon rainforest. It is named
after the thorns on the plant which are hooked, much like cats claws.
It
has been used as a traditional remedy in its native habitat for a long time,
but test tube studies finally revealed evidence for promising benefits, one
amongst them being lowering blood pressure.
It
does so by dilating the blood vessels (known as vasodilation) and therefore
lowering the pressure by allowing blood to flow through more readily.
It
can also act as a mild diuretic, getting rid of unneeded salt and water in the
body, which can again reduce hypertension. The tannins and flavonoid are most
likely the main constituents that account for the herbs healing actions.
Here
it is made into a flavorful decoction that will give you all of its benefits. A
decoction is essentially a tea, but is simmered for much longer as it is made
from the woody, tough, fibrous parts of the plant such as roots or (in this
case) bark.
There
are two things to keep in mind when searching for your herb-first, make sure
its scientific name matches the one above (there are several other plants known
as cats claw) and secondly, make sure it is from an ecologically sustainable
Cats Claw should be avoided by women who are pregnant.
You will
need…
-1-2 tablespoons of dried herb
-1 ½-2 cups of cold water
-Honey or lemon to taste
Directions
Place the herb and water in a small saucepan over low heat and bring to a slow
simmer. Cover, and let it simmer for 40-45 minutes. Add more water (or less)
depending on how concentrated you want the tea to be. Strain, add honey or
lemon if desired, and drink once daily.
Remedies to Lower
High Blood Pressure #Tip 11 - Beautiful Blueberry Syrup
Syrups
are, hands down, one of my most favorite ways of incorporating the benefits of
herbs and spices into daily life. While the word “syrup” may make you think of
something sickly sweet and heavy-the opposite of what you want for heart
health-that isn’t the case here.
The
“syrup” that you see on grocery store shelves may not be the best, but made at
home it is a wonderful (delicious) way to give yourself a natural boost. And if
we’re honest with ourselves, sometimes choking down bitter tea makes it hard to
stay on track with a remedy.
Blueberries
are rich in the flavonoid quercetin, the benefits of which are explained in
remedy number 5, as it is also found in hawthorn. You can mix in elderberries
for an extra heart healthy kick as well-surprise, surprise they’re good for
more than just warding off the cold and flu!
You will
need….
-8 tablespoons of dried blueberries OR 4 tablespoons each of dried blueberries
and elderberries.
-4 cups of water
-1 cup of honey
-A pot, strainer, and glass jar with an airtight lid
Directions
Add the dried berries to the water and bring to a simmer over low heat.
Continue to simmer until the liquid is reduced by half. Strain the solids out,
pressing on them to extract any extra juices, and pour the liquid back into the
pot. Stir in the honey, warming the mixture just to ensure the two blend
together thoroughly.
Here
there are two different paths you can take. For thicker syrup, heat the honey
and berry juice over medium-high heat for 20 minutes. If you’d rather not cook
the syrup, and are ok with one that is slightly thinner, skip this step. Once
mixed, bottle and label and store in the refrigerator for up to 3-4 weeks. Take
1 tablespoon twice daily.
Understanding Blood
Pressure Reading
When
the nurse wraps the cuff around your upper arm and then announces two seemingly
random numbers, what’s going on?
Two
forces pump the blood through our bodies, the first being created by the heart
contracts and pumps blood out into the arteries, and the second occurs when the
heart rests between beats and the heart muscle is refilling with blood.
These
two forces are known as systole and diastole respectively, and are the numbers
you see on a blood pressure reading. The systolic pressure is the top number
(or the first one read) and is the higher number, and the second number is
diastolic, and is the lower number.
So
the next time you get your blood pressure read, remember the first number is
referring the force of blood being pumped away, and the second number is the
heart at rest refilling with blood. The systolic number should be less than
120, while the diastolic number should be less than 80. Anything higher and you
enter pre-hypertension and hypertension.
