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Lower blood pressure: Isometric exercise vs. cardio.

Lower blood pressure: Isometric exercise vs. cardio.

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The most effective exercise for decreasing blood pressure, according to a recent study of 270 trials, is static isometric exercise.

Although less so than isometric exercises like wall sits, all of the workout types examined in the investigation had advantages. The best overall health advantages, according to experts, are obtained from a variety of different types of exercise.

Better health is linked to exercise. And a recent study suggests that isometric workouts may be the most beneficial for those who have hypertension, or high blood pressure.

The authors of the study investigated the effects of several types of exercise on blood pressure, including aerobic, dynamic resistance, mixed, high-intensity interval training (HIIT), and isometric training.

All of these different workout forms successfully lowered blood pressure, but one in particular stood out.

According to the results, isometric exercise training significantly lowered blood pressure.

Combined training, dynamic resistance training, aerobic exercise training, and HIIT came after isometric exercises.

270 randomized, controlled exercise trials were the subject of a thorough examination by the researchers to determine the best kind of exercise for controlling high blood pressure.

Exercise interventions lasting at least two weeks were a feature of every experiment taken into consideration in the review. The review comprised 15,827 individuals in all.

Isometric exercises sit lower blood pressure like the wall

By putting more strain on a muscle without moving the surrounding joints, isometric training.

This is accomplished by pushing against an immovable source of resistance, such as a wall, a person, or a machine, or by simply maintaining a position in which a muscle is kept taut, as in isometric weightlifting.

Wall sits, which are an isometric exercise, were shown to be the most successful for lowering resting blood pressure in the latest study, according to study co-author Dr. Jamie O’Driscoll, a registered clinical scientist in cardiology.

Wall sits entail slowly squatting down while pressing your back against a wall, keeping the position to exert tension on the relevant muscles, and then slowly rising back up.

Because there is no movement involved in isometric exercise just the application of pressure by the targeted muscle it is also known as “static” exercise.

Isometric exercises can also include:

  • Side planks and planks
  • Calves lift and hold
  • holding low squats
  • hanging holds
  • v-sits
  • thigh bridges

Experts were given the following explanation by Dr. Yu Ming Ni, a cardiologist of California Heart Associates in Fountain Valley, California, who was not engaged in the study:

“Isometric exercise is supposed to increase muscular mass. It is intended to teach the blood arteries to have better basal dilation, in theory. It might help decrease blood pressure in that way.“

Naturally, it’s a good idea to always speak with your doctor before starting a new workout routine.

Cardiovascular exercise vs isometric exercise

Even though she was not engaged in the study, Dr. Melody Ding, an associate professor at the Sydney School of Public Health, said she was persuaded by it.

“The authors used a strong research design and the analysis was well-done,” said Dr. Ding.

On the other hand, Dr. Ni exercised caution. The research, according to him, “turns on its head the previous notion of what’s considered to be blood pressure-lowering exercise.”

“I would have thought that dynamic exercise would be more significant, but this data seems to strongly imply the contrary. To do this, you are figuratively exerting more pressure on your body. The ideal mechanism for it, in my opinion, is not that one,” said cardiologist Dr. Yu Ming Ni.

Dr. Ni said that there was little correlation between blood pressure results and different exercise types.

“Both the systolic and diastolic blood pressures do appear to be trending. So, I find it intriguing and it certainly stimulates my thinking,” said Dr. Ni.

Are there hazards of isometric exercise for hypertension?

According to Dr. O’Driscoll, “Our research has not shown any unique adverse effects when compared to other forms of exercise.”

Dr. Ni cautioned that patients with extremely high blood pressure should only be given isometric training or any exercise, for that matter.

For instance, according to Dr. Ni, he treats bodybuilders who also have high blood pressure. If their blood pressure rises, he wouldn’t advise these people to do weights.

“For those patients, I would advise against doing this. For now, you can engage in dynamic exercise. We’ll check your salt and alcohol intake, start you on some meds, lower your blood pressure, and make sure you aren’t using anabolic steroids,” explains Dr. Ni.

Exercise that is isometric complements other types of exercise

Even though “the results of this work demonstrate the value of performing static exercise for managing blood pressure,” according to Dr. O’Driscoll, “it is important to consider isometric exercise as complementary to pre-existing exercise modes, providing participants with a range of exercise choices rather than limiting them.”

Asserting that “different types of exercise offer different health benefits,” Dr. Ding concurred. This study showed that not only did each of the exercise kinds evaluated significantly lower blood pressure, but they also each had their own particular advantages.

Dr. Ding specifically mentioned that muscle strengthening helps enhance and maintain musculature while HIIT and aerobic training help strengthen cardiovascular fitness.

Nevertheless, the majority of specialists concur that any amount of activity is preferable to none at all.

“Stick to the exercise you enjoy — otherwise, it is hard to maintain the habit — and second, incorporate different types of exercise to improve various aspects of health and fitness,” Dr. Ding said in his conclusion.

The Summary

According to a recent study, static, isometric workouts may be superior than “traditional” aerobic exercise for lowering blood pressure.

High blood pressure is a major factor in heart disease, which continues to be the top cause of death in the United States.

High blood pressure puts people at danger and can harm their hearts.Diabetes, heart attacks, and stroke are just a few of the fatal disorders covered by this reliable source.

To reduce risk, doctors typically advise adopting healthy lifestyle habits like eating well and exercising.

REFERENCES:

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Lets explore the myths about heart attack.

Lets explore the myths about heart attack.

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Several misconceptions exist regarding both cardiac failure and atrial fibrillation (AFib). Even their names can be unclear to you. Yet, you can manage either heart failure or AFib with treatment and still live a full life.

Heart failure affects 6.2 million adults in the United States. You might believe you are an expert in heart failure given how widespread it is, but let’s test your knowledge. It’s time to dispel the top five heart failure myths and misconceptions I encounter.

We’ve learned a lot about what causes heart attacks and how to avoid them during the past ten years. Yet if you don’t actively follow medical news, there’s a chance you can have misconceptions about heart disease’s risk factors or actual symptoms. Here are some widely held, false beliefs. You will have the knowledge you need to set the best course for a healthy heart with your doctor if you can replace these beliefs with facts.

MYTH 1: Those with heart problems should avoid strenuous activity.

“Being sedentary is unwise for the great majority of persons with heart disease. It may result in blood clots in the legs and a deterioration of general health “Dr. Richard T. Lee, a cardiologist and co-chief editor of the Harvard Heart Letter, adds. The heart muscle is strengthened by exercise, the blood supply to the brain and internal organs is improved, and overall health and wellbeing are enhanced.

What you can do: See your doctor about the best type and quantity of exercise for you. Most people are able to walk, and doing so regularly is excellent for your heart.

MYTH 2: You can eat anything if you take a medication to decrease your cholesterol.

There are two sources of cholesterol in the bloodstream: some is produced by the liver and some is obtained from particular foods. The amount of cholesterol produced by the liver is decreased with statins.

As a result, your blood cholesterol levels fall, resulting in less cholesterol being deposited in your arteries. If you take a statin and continue to consume meals high in saturated fat and cholesterol. The medication will not work as well as it should, and your cholesterol level may even increase.

MYTH 3: Having greater blood pressure as you age is acceptable.

Age-related increases in blood pressure are common, but just because they are “normal” doesn’t mean they are healthy for you. Age-related stiffening of arterial walls is the cause. The heart must pump harder due to stiff arteries. The result is a vicious circle.

With time, the artery walls become damaged from blood pounding against them. When the heart muscle is overused, it loses efficiency and must work more to pump blood to the body. The arteries are further harmed by this, and fat is encouraged to enter the artery walls. This is how having high blood pressure raises the possibility of having a heart attack or stroke.

MYTH 4: If you take diabetes medicine, you won’t develop heart disease.

Medication for diabetes lowers blood sugar levels. Microvascular problems (complications affecting the smaller blood vessels), such as renal disease, eyesight loss, erectile dysfunction, and nerve damage, can be avoided by maintaining normal blood sugar levels.

Yet, the big blood arteries that develop inflammation and illness and raise the risk of heart attack and stroke are less affected by blood sugar regulation. According to Dr. Alan Malabanan, a diabetes specialist at the Brigham and Women’s Hospital, which is connected with Harvard, “These vessels benefit more from decreasing cholesterol and blood pressure.”

Take your diabetic medication as prescribed to avoid microvascular problems. Do everything you can to reduce your blood pressure and high cholesterol, give up smoking, and lose any additional weight. Your risk of heart disease and stroke will decrease as a result of these actions.

MYTH 5: By taking vitamins and supplements, you can reduce your risk of developing heart disease.

Reduced risk of heart disease is attributed to the antioxidant vitamins E, C, and beta carotene. Clinical studies on the use of these vitamins as supplements, though, either failed to demonstrate a benefit or were carried out in such a way that no conclusions could be made. According to the American Heart Association, there is no scientific support for the use of these vitamins to treat or prevent cardiovascular disease.

What you can do: The body absorbs and uses vitamins and minerals best when they are obtained from foods, for unknown reasons. Avoid store-bought supplements and consume a wide range of nutritious meals of every type to guarantee you obtain the vitamins and minerals you require.

MYTH 6: Quitting smoking won’t lower your risk of heart disease if you’ve smoked for a long time.

No matter your age, how long you’ve smoked, or how many cigarettes a day you’ve smoked, the advantages of quitting begin the moment you do. Your chance of having a heart attack will be 50% lower one year after quitting, and will be the same as it would have been if you had never smoked after ten years.

What you can do is get assistance to stop smoking. To successfully quit smoking, many people use stop smoking aids like nicotine patches, gum, or medications.

MYTH 7: Heart disease primarily affects men.

Since 1984, heart disease has been the leading cause of death for more women than men. Similar to how heart disease is the number one killer of males, it is the top cause of death for women over 65.

What you can do: Regardless of whether you are a man or a woman, request that your physician perform a baseline heart checkup that involves measuring your blood pressure and cholesterol.

MYTH 8: You should consume as little fat as you can if you have heart disease.

It is true that you should consume a diet low in trans, partly hydrogenated, and saturated fats. Yet, some types of fat, especially the unsaturated fats found in vegetable oils and other foods, are advantageous. In actuality, consuming salmon and other fish strong in omega-3 fatty acids twice a week helps reduce the risk of heart disease.

What you can do: Incorporate fatty fish, almonds, olive oil, and low-fat dairy items in your diet. If you consume meat, be sure the cuts are lean and take the skin off of any fowl you consume.

MYTH 9: A little heart attack is of no great concern.

“Your heart’s ability to operate normally can recover from a little heart attack. Even so, it can go unnoticed. The fact that you have significant heart disease and that your next heart attack could be fatal is a major warning flag, however “Dr. Lee notes.

What you can do: Reduce your risk of heart attack by maintaining a healthy weight, cholesterol level, and blood pressure, quitting smoking, and visiting your doctor frequently to check for any changes in risk factors.

MYTH 10: Bypass surgery or angioplasty and stenting “repair” your heart.

Chest pain (angina) can be effectively treated with angioplasty and bypass surgery, which also enhances quality of life. Yet, they do not stop atherosclerosis, the underlying illness. Without addressing the factors that cause atherosclerosis, fatty plaque will continue to build up in the arteries, which could result in a recurrence of angina or, worse, a heart attack or stroke.

What you can do: After angioplasty or bypass surgery, it’s critical to address the issues that necessitated the procedure, such as high blood pressure or cholesterol, a poor diet, smoking, or inactivity.

REFERENCES:

  • https://www.health.harvard.edu/heart-health/10-myths-about-heart-disease
  • https://www.heartfailurematters.org/understanding-heart-failure/myths-and-facts-about-heart-failure/
  • https://scrubbing.in/5-common-myths-about-heart-failure/
  • https://www.webmd.com/heart-disease/heart-failure/myths-heart-failure-afib

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Top causes of Gastroparesis you need to know about.

Top causes of Gastroparesis you need to know about.

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What is Gastroparesis?

Gastroparesis, which literally translates to “partial paralysis of the stomach,” is a condition where your stomach is unable to properly empty itself of food. If you have this problem, your muscles and injured nerves won’t work with their usual strength and coordination, which will hinder the passage of food through your digestive tract.

Long-term diabetics frequently have this syndrome, however it can also happen in other circumstances. Gastroparesis can be misdiagnosed and occasionally confused with an allergic reaction, heartburn, or an ulcer. The problem can be related to acid reflux in those without diabetes.

What causes gastroparesis?

Injuries to the nerves, including harm to the vagus nerve, can result in gastroparesis. The vagus nerve normally causes your stomach muscles to contract (tighten) in order to aid in the passage of food through your digestive system. Your vagus nerve is harmed by diabetes in cases of gastroparesis. As a result, food cannot pass from your stomach to your intestines because the muscles in your stomach and intestine are unable to function properly.

Gastroparesis can also result from:

  • surgery caused vagus nerve damage
  • a deficiency in thyroid hormone (hypothyroidism)
  • stomach virus infections (gastroenteritis)
  • medications, including some antidepressants and narcotics
  • Parkinson’s condition
  • a number of sclerosis
  • Rare diseases like scleroderma and amyloidosis (protein deposits in tissues and organs) (a connective tissue disorder that affects your skin, blood vessels, skeletal muscles, and internal organs)

Diabetic gastroparesis

Diabetes, notably diabetes that isn’t well-controlled, is a common factor in nervous system impairment that impairs digestion.

This is due to the fact that sustained high blood sugar levels can harm neurons, especially the vagus nerve, which regulates the passage of food through the digestive tract.

One of the most effective ways for diabetics to manage the symptoms of gastroparesis is to maintain healthy blood sugar levels by implementing dietary and lifestyle adjustments.

What are the symptoms of gastroparesis?

Dehydration and malnutrition can result from gastroparesis symptoms including vomiting and decreased appetite. Malnutrition and dehydration can lead to a wide range of issues, including:

  • Elevated electrolytes
  • reduction in blood pressure
  • elevated heart rate
  • quickly breathing
  • reduced urine production
  • a lowered immunological response
  • sluggish wound healing
  • muscular tremor

Food staying in the stomach for too long due to gastroparesis might lead to an overgrowth of microorganisms. Additionally, the meal has the potential to solidify into bezoars, which can clog the stomach and produce nausea and vomiting.

Keeping blood glucose levels under control is crucial for diabetics. It may be more difficult to control those levels if you have gastroparesis.

Should I change my diet if I have gastroparesis?

Changing your everyday eating habits is one of the best methods to help manage the symptoms of gastroparesis. For instance, you could consume six little meals throughout the day rather than three. By doing this, you will have less food in your stomach, which will make you feel less full and make it simpler for the food to pass through your system.

The texture of the dish is another crucial element. Your doctor might advise drinks and low-residue foods (you should eat applesauce instead of whole apples with intact skins). Additionally, you should stay away from fiber- and fat-rich foods because they can cause gastrointestinal problems (which is difficult to digest).

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