Breathing Zone iPhone App

espresso shot
Originally uploaded by andy.s.

We recently found the Breathing Zone app, which does an approximation of what Resperate does, and Mr. C has successfully used it on the (very packed) train on the way into work without people thinking he is crazy. He tells me it's good, and he would recommend it for travelling although it certainly won't be replacing our Resperate machine as it doesn't have all of the features or flexibility.

A good way to cancel out the effect of your morning coffee then? :-)

Getting Help and Advice - the BPA

Just wanted to highlight the great work by Fiona and Liz, the Blood pressure Association nurses who are there to answer questions about BP on the BPA Forum. If you have a question about any aspect of hypertension, lifestyle or diet that's the place to go.

They have a helpline too, the number is 0845 241 0989 and it's open 11am-3pm, Monday to Friday.

News Roundup from CASH and the BPA

While I've been offline, CASH have of course been continuing their excellent work (for which they've received an award from the Chief Medical Officer), highlighting the sodium levels in foods targetted at those on special diets (I have one of those nasty nut allergies, so a subject close to my heart).

Also, the Blood Pressure Association has confirmed what your gran always told you, that porridge is the best possible breakfast, and that there may be an explanation for how vegetables help to lower your BP. Know Your Numbers Week was last month, and a survey showed that black cab drivers throughout the country, like many of us, have high blood pressure, and don't know it.

Also in the news - I have heard that restaurants and retailers are continuing to lower their sodium levels. More on this soon...

Know Your Numbers - Results

The results of the Blood Pressure Association's "Know Your Numbers" week are in, and it makes sobering reading.

At least 246,000 adults across the UK had a free blood pressure check. Only 24% of people tested had an 'optimal' reading. This means 76% (187,000) of those tested should be taking positive action to lower their blood pressure.

Across the UK, 38% (more than 93,000 people) had high blood pressure readings (at least 140/90mmHg) which needed further investigation.

Even 'average' readings across the UK fell into the 'high normal' definition (130/85 - 139/89mmHg). The final report is here. See page 6 for the headlines.

Beetroot Lowers Blood Pressure, Apparently

Beetroots
Originally uploaded by Anushruti RK

Recent research suggests that beetroot may lower blood pressure.

"HeartBeet", a new, palatable beetroot juice (it has apple juice added to it) has now come onto the market and is available from Holland & Barrett.

Resperate - Update

Just wanted to post a quick update on Resperate, which Mr C has had some success with.

It's a small unit with headphones, which plays musical notes at you - the idea is that you breathe in time with them, and that it gradually slows your breathing down by slowing down the music. Really what it is doing is getting you to meditate. Although Resperate doesn't seem to have been checked out by NICE yet, it's been approved by the FDA in the US, and also the principle has certainly been proven - regular meditation lowers your blood pressure. It's been demoed on This Morning, the item is on YouTube here.

Reducing our dietary sodium (and also alcohol consumption) brought Mr C's blood pressure down from 174/112 to 141/99 in 6 months - but this was obviously still too high. 6 weeks of regular Resperate use has brought it down, I am pleased to say, to 140/88, which is within the normal range (just!). It seems he is the perfect candidate for it, as he is otherwise very healthy, and has no underlying condition which is causing the high BP.

Resperate is £199, and is for sale online here (I'm sure you could find it cheaper elsewhere, but this site has a 30 day money back guarantee), although we got ours from our local Lloyds Chemist.

Top Tips - Measuring Your Blood Pressure at Home

Here are my top tips for measuring your blood pressure at home. See here for the Blood Pressure Association guidance.

1. Remember that home measurement is not for everyone. For some people it may prove helpful to them (and indeed their GP) to take some measurements outside of a clinical setting (which can make some people anxious). For others it may just make them more worried about their BP.

2. Find the right monitor for you. There is a list of clinically approved monitors here. Martin Roth has a good selection of reviews on his site.

3. Find out what's normal here (note this is only a guide - your GP is always the best source for advice).

4. Read the instructions, and follow them (it's so tempting with a new gadget just to start using it straightaway). If you don't, you may get inaccurate measurements. There are some tips on using a home monitor on the Blood Pressure Association site, here.

5. Take measurements at the same time of the day. Blood pressure varies - this isn't just because external stresses change, but is also a natural body rhythm thing - see here for a line graph.

So...has it worked?

I've noticed a number of visits to this blog from the Blood Pressure Association website, and one reader has asked whether the low sodium/low alcohol diet has lowered Mr. C's blood pressure. We're 6 months into it, so now does seem a good time to ask that question.

Of course we can't really know without doing the proper scientific thing and hooking him up to a monitor for 24 hours, but the new diet certainly seems to have helped. He can certainly feel the difference, and has lost over a stone in weight too. The average of 8 "spot" measurements which he took with our home monitor 6 months ago was an alarming 174/112. The great news though is that a spot measurement by the GP last week was 141/99, which is still high, but is an excellent reduction without taking any medication (especially as it includes the white coat effect).

So the low sodium diet stays (it has become a habit now), and perhaps we will try Resperate too?

The Evidence Builds in Favour of Chocolate...

The evidence that eating a little dark chocolate every day reduces blood pressure continues to mount.

At this rate I may start a campaign to get chocolate available on prescription.

Know Your Numbers - Free Blood Pressure Checks

Next week (8th-14th September) is the Blood Pressure Association's "Know Your Numbers" week.



They are setting up 3000 blood pressure measurement stations around the country, where you can get your BP measured quickly and for free. Click here to find your nearest station.

A thought - I wonder if having your BP measured in this sort of non-clinical setting would mean you would be less likely to experience white coat syndrome?

It's a Low Alcohol Beer Festival!

Many thanks to Ørjan Frøvik for the photo

As part of tackling Mr C's high blood pressure, and also for other health reasons, we've been trying to cut down on alcohol. During my last pregnancy, I got used to (very) low alcohol Becks, so that's mostly what we've been drinking at home over the last few months. There are, however, lots more brands on the supermarket shelves so, in the absence of any guidance from beer god Roger Protz, who I am sure would be horrified this posting, we've decided to give them all a go.

A good place for low alcohol/alcohol-free drinks is The Alcohol Free Shop, who stock a huge range of beers including the mixed case that we have treated ourselves to. They also do a mixed case of wheat beers if that's more your thing. So you now too can have your own alcohol-free beer festival in the comfort of your own lounge. Fun AND healthy!

I will update this posting with tasting notes as we work our way though the beers. Here's the list...of course, these are all "continental"/lager-type beers - I shudder to think what proper bitter/ale would taste like if it was tinkered with to remove the alcohol...

Bavaria
Becks - still my favourite
Bitburger Drive - I first had this back in 2001 while pregnant, and thought it was horrible. I'm prepared to give it another go though.
Cheers
Cheers Dark
Clausthaler - apparently the most popular low-alcohol beer in Europe
Cobra - has a slightly sweet edge to it which I am not keen on, but is fine when drunk very cold with an Indian meal
Holsten
Jansen
Jupiler - as this is Belgian, I have high hopes for it
Krombacher
Sagres Zero
Stella Artois
Super Bock Twin - a Portugese beer, which went down well
Super Bock Dark
Veltins
Warsteiner Fresh

Dark Chocolate Can "Ease" Blood Pressure

Green & Black's Espresso Chocolate
Originally uploaded by faerieenigma

This is an article from ages ago, but one I hadn't seen until I saw it stuck on the chocolate display in the chemists yesterday. Our local pharmacist Derek always has the health of the community at heart :-)

Thanks to faerieenigma, a fellow chocolate lover, for the photo.

Sources of Potassium

Avocado
Originally uploaded by **Shutterbug Gal**

Potassium counteracts the effects of sodium. It's something to do with the Sodium-Potassium pump, which I can vaguely recall from A level Biology. The FSA page on potassium is here - it seems that increasing your potassium intake can help with lowering blood pressure, as well as decreasing your sodium.

Some foods which are good sources of potassium are:

- fruit and veg (apricots, grapefruit, melon, spinach, kiwi, bananas, peaches and avocados are all good)
- pulses
- nuts and seeds
- milk
- fish and shellfish
- beef, chicken and turkey
- bread