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Can Natural Remedies For Stroke Support Prevention And Recovery?
Complementary and alternative medicine (CAM) may help with stroke prevention and recovery. Examples of CAM treatments include massage, dietary supplements, or acupuncture to manage stress.
Complementary and alternative medicine (CAM) and lifestyle changes may help reduce your stroke risk factors, which may help reduce your risk for stroke or secondary stroke. The American Heart Association (AHA) estimates that 80% of strokes are preventable with lifestyle changes.
Evidence doesn't suggest that CAM treatments are better than medical treatments for stroke, so they shouldn't replace any treatments a doctor has prescribed. If you think you're having a stroke, call 911 or your local emergency services.
Adding certain CAM treatments to your routine may help you reach health goals, such as lower blood pressure.
Check with a doctor first before trying CAM treatments.
An important aspect of stroke prevention is understanding which risk factors can be managed.
You can't change or reduce certain risk factors, like:
But making lifestyle changes can reduce your risk of others. Risk factors that can increase your risk of stroke include:
Learn more about stroke risk factors.
Your doctor may prescribe medication for lowering cholesterol and may recommend a heart-healthy lifestyle. The foods you eat can also help lower your risk of stroke by helping reduce risk factors like high cholesterol and high blood pressure.
Coffee or black or green teaA 2021 study found drinking either coffee and tea alone or in combination was associated with a lower risk of stroke and dementia. Researchers followed over 350,000 UK Biobank participants for 10 years or more.
Tea and coffee both contain plant nutrients called flavonoids, which can help decrease cholesterol and blood pressure. According to the 2021 study, drinking at least 3 cups of black or green tea per day may help reduce your risk of stroke.
A heart-healthy dietThe American Heart Association recommends eating more whole foods, including:
They also recommend avoiding:
Learn which foods can help prevent stroke and which to avoid.
Foods high in necessary nutrientsLittle scientific evidence exists that indicates certain nutrients can prevent stroke directly.However,t some research suggests that they can help reduce stroke risk and improve recovery. You may find benefits from taking the following:
The AHA recommends getting your vitamins and nutrients primarily through food rather than supplements.
Regular physical activity may help reduce your risk of stroke and support your overall health. Some low impact options include:
Some people believe that tai chi may support stroke prevention and recovery. Tai chi is a Chinese exercise consisting of slow and graceful movements practiced in a semi-squatting position. One review of research suggests it may have benefits, such as:
The authors noted that more high quality studies are still needed to support these benefits.
A 2017 study suggests that tai chi has a role as a protective measure against ischemic stroke in older adults.
Maintaining a moderate weight can help manage many risk factors for stroke. If you have overweight or obesity, weight loss may help lower your risk of stroke by reducing risk factors like:
A doctor can help you determine an ideal weight for your body.
High levels of stress are linked to an increased risk of stroke. Learning relaxation techniques may help reduce tension in your mind and body and lower your stress levels.
MassageMassage can help increase blood flow to an affected area, especially for stroke-related muscle problems. In one study, therapeutic massage improved motor function and reduced muscle spasticity in people who had a stroke.
Other techniquesOther ways you can relax include:
A 2023 clinical study protocol suggests that external counterpulsation (ECP) treatments may encourage recovery in people who've had an ischemic stroke.
ECP treatments involve wrapping cuffs around the hips, thighs, and calves. These cuffs inflate and deflate, creating a massage-like sensation and helping blood flow to the brain.
Acupuncture involves a practitioner inserting small needles into specific points of the body. It's known to help ease pain and manage other muscle problems affected by stroke. A similar therapy is acupressure, which uses pressure instead of needles on the same points as acupuncture.
There isn't enough scientific evidence on acupuncture's effectiveness for stroke prevention.However,t some research suggests overall improvements in people's daily living following a stroke, though more research is needed.
Acupuncture is considered safe when an experienced and licensed practitioner applies it.
Check your acupuncturist's certifications if you're interested in this therapy. A licensed acupuncturist will have a Master of Acupuncture, Master of Acupuncture and Oriental Medicine, or Doctor of Oriental Medicine certification. Look for the title licensed acupuncturist (LAc) too. Licensed acupuncturists have the training and skills to use acupuncture for health issues, such as:
You can check your doctor's certification by searching for their membership in the American Academy of Medical Acupuncturists (AAMA) or the American Board of Medical Acupuncture (ABMA).
Herbal supplements are a popular choice for people who prefer natural remedies. The following herbal supplements may improve blood circulation in the brain and help prevent another stroke:
Some supplements may cause negative side effects when used with certain medications. Check with your doctor before taking any extra nutritional or herbal supplements.
It's best to avoid supplements if you're taking warfarin (Coumadin), aspirin, or any other blood-thinning medications. They may thin your blood even more. Always ask your doctor first before taking any additional supplements.
Using CAM treatments to manage controllable risk factors can be helpful for stroke prevention and recovery. Along with important lifestyle changes, treatments such as acupuncture or diet changes may help support your overall health and provide benefits including a lower risk of stroke.
These treatments shouldn't replace medical or surgical treatments, but they have the potential to help you reach certain health goals, such as lowering blood pressure. Tell your doctor if you're considering CAM treatments. Some treatments may interact negatively with your medication.
Does Walking Lower Blood Pressure? Here's What A Cardiologist Says
High blood pressure, or hypertension, rightly earns the nickname "the silent killer" as it often arrives without any noticeable symptoms. The World Health Organization reported in 2023 that an estimated 1.28 billion adults between the ages of 30 and 79 worldwide are affected by it. Over time, high blood pressure can quietly cause damage, raising the risk of serious conditions like heart attacks, diabetes, and strokes. Certain meaningful lifestyle changes, such as healthy diet choices or regular exercise, can help manage the condition. The good news is that you don't need to engage in extremely intense workouts to see remarkable results, though; something as simple as a consistent walking routine can yield excellent results in lowering blood pressure.
Ahead, experts weigh in on how walking can lower blood pressure, with tips to make your walking routine even more beneficial for your heart health.
How walking impacts blood pressureWalking is such a routine part of our day that you may overlook its potential as a powerful form of exercise. "Walking helps make your heart more efficient," Cleveland Clinic cardiologist Tamanna Singh, MD, explains on the institution's blog. "As you're improving your fitness, your heart actually becomes more effective with each heart pump that it provides for that type of exercise." This improvement in heart efficiency leads to a stronger heart, which can pump more blood with less effort. The outcome? A reduction in the pressure against your blood vessels, ultimately leading to lower blood pressure.
Supporting this, a comprehensive review in 2021 involving 5,763 individuals revealed that engaging in a regular walking routine could significantly reduce systolic blood pressure (the top number in a blood pressure reading) by 4.11 millimeters of mercury (mmHg), diastolic blood pressure (the bottom number) by 1.79 mmHg, and resting heart rate by 2.76 beats per minute. The regimen involved walking three to five times per week at moderate intensity for 20 to 40 minutes, accumulating to at least 150 minutes of activity weekly.
To help put these findings into context, the American Heart Association (AHA) offers these benchmarks for understanding blood pressure levels:
The AHA also advises at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity weekly, or a mix of both spread throughout the week.
7 Things Doctors May Not Tell You About Healthy Blood Pressure
How long does it take for walking to lower blood pressure?The time frame for reducing blood pressure from walking can vary based on individual health factors, the intensity of the exercise, and consistency. Typically, it can take one to three months of regular exercise such as walking to observe a noticeable decrease in blood pressure, with the benefits enduring only as long as the exercise is continued. Research has also shown that splitting exercise into shorter sessions throughout the day, such as three 10-minute walks, may better manage high blood pressure than a single 30-minute session.
Before beginning a walking routine or any exercise regimen, it's wise to measure your blood pressure with a blood pressure cuff to monitor your progress and adjust as needed. Exercise caution with smartwatch blood pressure monitors, as they may not always provide accurate readings.
For optimal results, adding specific strategies to your walking can help. Natural arm swinging increases the intensity, and keeping a brisk pace (no less than 2.5 miles per hour) can maximize health perks without overexerting.
7 Drinks That Lower High Blood Pressure
What is the best exercise to lower blood pressure?Walking is a reliable method of lowering blood pressure, but it's just one option among many aerobic exercises that are good for heart health. This group also includes activities like cycling, hiking, swimming, jogging, and even dancing, with the addition of strength training two to three times a week.
The key is to pick an exercise that suits your lifestyle, preferences, and physical abilities so you stay consistent and enjoy your workouts. Walking is often the go-to choice for its ease and low injury risk.
Ready to start walking to lower blood pressure? Harvard Health suggests these tips for refining your technique:
For the latest health research and answers to common health curiosities delivered to you daily, get The Healthy by Reader's Digest newsletter and follow The Healthy on Facebook and Instagram. Keep reading:
The Best Tea For Lowering High Blood Pressure, Recommended By A Dietitian
Go green if you have high blood pressure
Reviewed by Dietitian Emily Lachtrupp, M.S., RD
Healthy blood pressure acts as a silent guardian of our heart health. But high blood pressure, also called hypertension, occurs when blood flow pushes against vessels too forcefully. Picture blood pressure like the pressure of water flowing through a hose. Too much pressure can damage the hose, just as high blood pressure can harm our blood vessels and organs.
Related: What Happens to Your Body When You Drink Tea Every Day
To bring down blood pressure, what you eat and drink matters. Following certain diets, like the Dietary Approaches to Stop Hypertension (DASH) diet, is often recommended. This eating plan emphasizes vegetables, fruits, whole grains, lean protein and low-fat dairy, while limiting salt, red meat, sweets and foods containing high levels of saturated fat.
When it comes to drink choices to support blood pressure, tea is a stellar sip. But science appears to suggest that one type of tea rises above the rest when it comes to managing high blood pressure.
The #1 Best Tea for Lowering High Blood PressureTea is one of the most popular beverages consumed in the world—second to plain old water. True teas, which include teas made from the Camellia sinensis plant, include black, green, white and oolong. These true teas are distinct from herbal teas, which come from an assortment of other herbs, spices and plants. True teas are a natural source of plant compounds and antioxidants that support many aspects of our health, including our hearts.
Among the four varieties of true teas, green tea appears to have the most clinical data suggesting that sipping it regularly is linked to improved blood pressure, making it the No. 1 best tea choice for hypertension. A meta-analysis evaluating the effects of green tea (via a drink or supplement) on high blood pressure found that green tea was effective in lowering blood pressure levels. Specifically, people benefitted from 3 mmHg and 1 mmHg reductions in systolic and diastolic blood pressure, respectively.
An earlier meta-analysis showed similar results. After analyzing 13 trials, the results showed that green tea consumption significantly decreased systolic blood pressure by 2 mmHg and diastolic blood pressure also by 2 mmHg. Green tea contains catechins, a type of antioxidant that can improve blood vessel function and enhance heart health. They may do this by preventing the narrowing of arteries, improving nitric oxide production (which widens blood vessels) and reducing oxidative stress and inflammation, the researchers point out.
Additionally, the moderate amount of caffeine found in tea can stimulate a short-term increase in blood flow, potentially contributing to better overall cardiovascular health.
How to Include Green Tea in Your Diet to Support HypertensionGreen tea can be enjoyed simply by steeping green tea leaves in hot water for three to five minutes. (Remove the tea leaves or bag before sipping.) It also tastes great iced. However, there isn't a specific recommendation for how much tea to drink to support healthy blood pressure. What is clear is that including green tea in your rotation, along with water, can be a good move.
If you need a little sweetness in the mix, you can add some sugar, such as a touch of honey. Just be mindful of how much you add, as consuming too much added sugar is linked to elevated blood pressure in certain folks.
Besides a classic cup of tea, try an Apple-Cider Vinegar Tonic or a Matcha Green Tea Latte. At breakfast time, whip up a Green Tea-Fruit Smoothie.
Bottom LineWhen it comes to what you drink, green tea appears to be one of the best blood-pressure-friendly choices out there. Green tea contains compounds that have important roles in relaxing smooth muscle contraction, enhancing blood vessel dilation, reducing vascular inflammation and combating oxidative stress, all of which are important to manage hypertension.
Read the original article on Eating Well.
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