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 Join me!
We'll cover:
 Here's a remake of my December 2013 blog post:
Even Santa, like so many of us in the Western world, can reach a point at which something has to give. For months on end, he works long hours, planning for a big event, laboring over endless details, managing a work crew, getting along with coworkers who often have an agenda of their own, feeding and caring for the little ones under his care, not to mention his four-legged friends. Work, limited time for sleep and play, along with trying to assume responsibility for the happiness of every person on the planet, can put anyone in fight/flight mode. It can become a habit, stuffing more and more responsibilities in your bag with the goal of delivering the goods. After all, if you don't do it, who will? And did I mention the thinking, fretting and worry that can accompany all this? It's enough to keep anyone awake at night. Staying in this pattern for an extended period of time can take its toll on the body, mind and spirit. Grabbing a quick sugar fix or a caffeinated drink can keep you going for awhile, but eventually something's got to give. That's when your body starts talking to you. Headaches, body aches, muscle tension, high blood pressure, high cholesterol, tired adrenal glands and immune system, inflammation, cold hands, shallow breathing, tightness in the chest, insomnia, forgetfulness and more. And it's not just the body talking...there's also those endless thoughts swirling through your head. Feelings of irritability and resentment can creep in. "I'll do it differently next year", Santa says, as he begins making a list... New Year's Resolutions
Hypertension can be caused by an underlying condition, yet often, there is no identifiable cause. Biological, environmental and psychological influences should be considered. Much to my delight, an article in the American Family Physician Journal, June 1, 2015, acknowledges, "Biofeedback techniques have been proven effective...to lower blood pressure." More on this later. The article outlines familiar guidelines for non-pharmacological blood pressure regulation:
Non-pharmacological supplements that MAY play a role in lowering blood pressure are listed:
What role can biofeedback play in regulating blood pressure? We know that heart rate increases and blood vessels constrict in order to raise blood pressure. The reverse happens to lower blood pressure. Learning to warm your hands allows you to increase the diameter of your blood vessels, lessening the resistance the heart has to pump against. This is called thermal biofeedback. In addition, electromyography (EMG) biofeedback can be used to manage muscle tension and help ease any vasoconstriction that may be related to tense muscles. The two branches of the autonomic nervous system (ANS) serve to regulate blood pressure. The sympathetic nervous system (fight/flight, stress response) raises blood pressure. The parasympathetic nervous system (rest/digest, relaxation response) lowers blood pressure. A stressful situation may elicit a rise in blood pressure. If the ANS is in a state of dysregulation, the parasympathetic branch may be ineffective in lowering it. Heart rate variability biofeedback can help bring the ANS back into balance. This biofeedback training technique exercises vagal tone and the baroreflex, enhancing the parasympathetic nervous system's ability to "put on the brakes" and lower blood pressure. I've shared this youtube video link previously that shows the biofeedback monitor as a client learns to "put on the brakes." http://youtu.be/EapnBw0iJ_A  Here's another video link that will teach you a quick technique for lessening your stress response. It's a 4 minute video, but once learned, you can do it yourself in as little as one minute. Or, you may choose to spend as much time with it as you like. If you're monitoring your blood pressure, put the cuff on, do the practiced technique, THEN take your blood pressure. https://www.youtube.com/watch?v=LQW26JHRvAw
I encourage you to lessen your stressors when possible, and when not, learn to lessen your stress response and "put on the brakes". More guidelines for maintaining a healthy blood pressure are available at http://www.nhlbi.nih.gov/files/docs/public/heart/hbp_low.pdf Stress is inevitable, but YOU can be in charge of your response to it! Read my guest blog and try out my prescription for a healthier you at http://www.raintreeathleticclub.com/finding-ways-to-deal-with-stress/. Go ahead. Print a copy of the prescription and post it by your computer, your desk phone, on your kitchen window or bathroom mirror. Even somewhere in your vehicle as long as it's not a distraction while driving.
Is there something you’re doing, approximately 600 or more times each hour that may be getting in the way of optimal health? In fact, this behavior that is often unconscious, may be aggravating current health concerns. Take a minute and write these three words on a sticky note: “Lower and Slower”. Place this note where you’re bound to see it several times a day. Now click on this link to read why. http://peperperspective.com/2014/09/11/a-breath-of-fresh-air-improve-health-with-breathing/
P.S. Regarding Figure 2 included in Dr. Peper’s article, Peg suggests maintaining a “Don’t try this at home” approach. Hopefully you have a regular routine for getting your cardio workout in, whether it is walking, jogging, biking, swimming, boxing, an aerobics class or your other favorite calorie burn. The cardio workout you may not know about is typically done sitting or lying down. Little energy is expended and you will not “feel the burn.” Yet, your heart will reap the benefits. Accompanying fringe benefits can include improved sleep and lung function, a boost to the immune system, decreased inflammation, increased cognitive function, better blood pressure and an enhanced sense of well-being. Tell me more, you say? Medical researchers at The Cleveland Clinic studied the effect of biofeedback stress management on heart muscle function. Subjects with a diagnosis of heart failure were taught to regulate their breathing pattern in order to balance their autonomic nervous system and improve heart rate variability (the variability of the time between heartbeats). Results indicated improved quality of life, along with reversal of biological changes in the heart tissue. Here's a link to an article describing the study, if you'd like to read further. http://www.prweb.com/releases/2013/4/prweb10623837.htm. Respiratory training is a key part of biofeedback. Take a look at this “before and after” printout showing the effects of slow, effortless diaphragmatic breathing on the heart. You can see the rhythms of the heart begin to align with the rhythm of the breath. Many health benefits accompany this “cardio-respiratory synchrony” and the improved heart rate variability that typically results. Learning to achieve this, along with deep muscle relaxation, hand warming and the release of negative thought patterns can make for a happier, healthier you. What better way to celebrate the 50th anniversary of American Heart Month.  |
Welcome!There is so much to be learned about the mind-body connection. I love sharing tidbits that have worked for me or for my clients. Hopefully you will find something in these posts that will meet your needs. Perhaps an idea, or technique that may be helpful in moving you towards a more balanced state of being. Archives
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