♪Bob and Brad ♪ ♪the two most famous physical therapists ♪ ♪on the internet. ♪ - Hi folks. I'm Bob Schrupp, physical therapist - Brad Heineck, physical therapist. - And together we are the most
famous physical therapists on the internet. - In our opinion, of course, Bob. - Today we're gonna talk about how to lower blood pressure quickly and naturally with no side effects. Obviously this is a huge problem in America and probably all
over the whole world right now. - Sure.
- I mean with diabetes and and people being overweight.
- Right. - A lot of high blood pressure. - Right, they, you know, studies show 46% of people in America, adults have hypertension
or high blood pressure. That's almost half, - That's almost half in our math world. By the way, if you are new to our channel please take a second to subscribe to us. We provide videos on how to
stay, healthy, fit, pain free and we upload every day. Also, if you get a chance, go over to the Facebook and like us, Bob and Brad, because again you're lucky all this week, we're giving out positive vibes. - There you go. No charge. - People like us. Yeah. Can you feel it? All right, so what is considered high
blood pressure now Brad? - Well, they just changed these numbers to 130 over 80. - So that's a lot more stringent and you say 140 over 90, right? - Right. Which you
always kind of wonder how they just changed things, but whatever. I read a book on that. So I felt better after reading the book
on how they did that. So one way or another I'm actually good. I used to be high. - Oh, with the weight loss
you dropped or what happened? - With cardiovascular
exercise, aerobic exercise. - I thought you always did those. - I'm talking about 20 years ago. - Oh, I see. - I was in my twenties and I had borderline high blood pressure. - No kidding. - Yeah. So I decided to get
after it cuz my dad had it. My, you know, it's in my family. (Bob clapping) - Good for you. - So we're gonna talk a
little bit about that too. - So with HTN or high blood pressure you actually at increased risk for stroke and also
heart attacks obviously. - Right. And, and there's
other things that fall in with it as well. But those are the, the
two big ones that's really gonna change your life if
you have either one of those. - Yeah. So you really you really do want to
keep your blood pressure under control without a doubt. Right? It's not something
just to take lightly. - Sure, so high blood
pressure, same as hypertension - Right.
- Same thing. You know, as, as therapists and in the medical field HTN as well. How we, yeah, that's
our abbreviation. Yup. So you don't have to write so much. But the the number one thing, all these, we got four, almost five
different approaches to this. They don't cost very much at all. Little time, little effort,
but there's no side effects. For example, if you take
high blood pressure pills it'll decrease your blood pressure. But like my mother, I
was telling you about, she takes that pill but then she also has to take another pill because of the potassium
changes in her system. - Right. You're taking so
much fluid out of the system. It starts taking out some of the things you don't want to be taken out. - So there's, you know, it
just, just that take one pill. - It's a balance. - Right. So like with myself I started to do aerobic
exercise 20 years ago and sure enough, within, you know a few months my
blood pressure came down. Now I'm typically 120 over 70, 75, every time I go in. - So try to, you know try to include some cardio in your life, - Right.
- without a doubt. And that can be just fast walking. I mean, it doesn't have
to be anything real fancy. - Now this study, I just found,
really kind of surprised me. Especially if you don't
like aerobic things or spending that much time,
that's, it's not for you. This is a simple one,
isometrics, now in Australia some researchers took a
group of people, and they, all they did is isometrics to the forearm. They, a grip. - Sure.
- Okay. And they had a program three
times a day for eight weeks. - So basically are they
squeezing and just holding? - Right.
- Okay. - It's an isometric
- Isometric. - Right. And they did this, like I said three times
a day for three weeks and they came down, the average
came down seven millimeters, seven points of systolic blood pressure. - Oh, isn't that crazy? Just from doing hand grips. - Right. So not spending 30
minutes a day doing aerobic you know, they're spending minutes. - Something you can do at your desk. - Sure.
- I mean, and, and you talked about the reason that it
happened is because it, it contracts the blood vessels. And they wanna open up even more and allow more blood to go through. - Right. That's the
theory that in their study they mentioned that you contract or yeah, it squeezes or compresses
the blood vessels, then after, when the muscles
relax, so do the blood vessels and when you've the vessel gets larger the pressure comes down. You know, it's just a, a physics thing - It's like a fire hole, so,
- Right. So isometrics this, you could also do planks, you know? Which is a real common, uh, - Because that'd be isometric
for much of the body. - Right.
- I mean, the arms legs and - You could do the isometric chair where you go up to the wall. And sit, then you work
in larger muscle groups. Typically I do my isometrics for eight to 12 seconds,
typically eight to 10 because once you get past
that, there's only so long an isometric is, is beneficial. And you know, three sets
of that would be good. - I think that's a good
idea to do, you know just sit up against the wall
and, and you get the full body. And it's easy to do. Everybody's got a wall. - And the worst case
scenario is you get stronger. If it doesn't decrease your blood pressure you're gonna get stronger. The next one, The Journal of Hypertension. - Sure.
- Okay. - There's a whole journal on it. - This is gonna be probably
no surprise for anybody but they suggest meditation. - Yes. Calm yourself down, get your, you know, your breathing correct. - Right. - It's amazing how these things can, can increase your stress and
increase your blood pressure. - Oh, right.
- Yeah - Not the meditation but - oh no, no life,
- Life in general. - Yeah.
- Yeah. - Out there, you know, things
happen at home at work. - No wonder you were
looking at me strange. But yeah, we, I mean,
overall again, the, you know our belief as therapists and
as, you know, physicians, if your physician is
that first do no harm. - Right. - And so we want to pick things
that are not gonna hurt you. - Right. And, and this is the same thing. Now I used to do some
meditation when I was in aikido. It's a Japanese, form of martial arts. And I would be absolutely
amazed when we focused on our breathing and relaxing how completely relaxed I'd walk out there. Life was good. I was happy. - Yeah. And I, you know, I, we talk about about just breathing exercise. I do a lot of breathing in the car. - Sure. - As far as, I mean, structured breathing. - Right, Where you're, you're focused on diaphragmatic breathing,
that kind of thing. So they say, recommend start out at five minutes of meditation per day and then work up to 20 that's a long time. - It is.
- Twenty. But I'm thinking you're gonna get benefits even at that five to 10 minutes a day. - I was reading the book by Tim Ferris and he was talking about
all these famous people and and almost every one of them meditated. - Sure.
- I mean, it's very, very common among the successful. - Right, so another, another benefit of, lower your blood pressure
increase your success overall. Whether it's with your
family or work or whatever, The next one is, - Drinking a fourth cup of, - Right. This is done by
some British researchers a fourth cup of tart
cherry juice concentrate with a half a cup of water. - Wow! So mixed together. - Right. And, and drink that daily. And they found a decrease of systolic of seven points or seven
millimeters of mercury. - That's significant. - Right. And you know, the,
the, they are theorizing the, the polyphenols in this
red juice has a number of antioxidants and a number
of wonderful nutrients in this. - And if that that's true it's gonna have other benefits for you. I mean, you know, again,
everything's about inflammation. Now, everybody talks about, you know, - Yep, anti-inflammatories, - You know, that results in cancer and all the, these illnesses. So, I mean, you want to
get your anti-inflammatory. - Yep the arthritic problems. - Right? Right. - So there you go. And the next is Journal of
circulation, there you go. Decrease sugary drinks. I think this is like a no
brainer for most people. If you're, and in this study,
they, the average, they people who drink an average of 27 ounces of Pepsi per day went
down to one can per day. And their blood pressure
dropped nine and a half points. - And I've saw I, Brad and
I were talking about before I've seen many studies on this. In fact there was one that showed kids who drink sugary drinks their blood pressure and
cholesterol were higher. - Yeah.
- So, I mean, it's, it, it it is happening at a young age already. So you really want to
jump on this, but I mean they're really not good for
you, these sugary drinks. - And not only that,
they got sugary drinks and they throw a whole bunch of caffeine and you got the power super duper drink and these big tall cans and - Yeah. Bad, bad, bad. - Yeah. Yeah. It's, you know, take, go to the store and take that whole section
and throw in the garbage. - Yeah. It could be that's, I would like to see that - And this is to finish of general things. I think everyone is aware of salt. If you eat a lot of
salty foods or whatever, the salt increases the water
volume in your, in your system. When that happens the blood
pressure naturally goes up. - I remember for a while they were kind of going
back and forth on that. But, you know, I just, personally, my wife she was trying to lose some weight. So she was eating or
drinking a lot of broth. - Sure. Oh. - And that's just full of salt her blood pressure, like
skyrocketed, I mean. And, and finally I'm
like, she had gone in, I go, well, no wonder,
you're eating all that broth. So she stopped that
and it came right down. - That was something
she bought at the store? - Yeah. Yeah. - I'm sure you could make
your own broth probably. - Right. Maybe not as salty but, - You should put a blood pressure cuff on when you're drinking this broth and just watch the numbers go up. That'd be kind of fun. - Yeah.
- Yeah. Well anyways, potassium,
increase your potassium intake - It's good to increase
your potassium, yeah. - Instead of taking the pills like they do when they have you take the
high blood pressure pills. Just take it naturally
sweet potateoes, potato your potatoes. - Yeah, I say potato, you say potateo. - Yeah. Avocados, - Dried apricots. - Those are three good sources. There's a number of other things. You can do some research on that yourself and then just get, lower
the processed foods. - And so when we say quickly,
by the way, we mean, you know within the, you know, a couple
weeks or a couple months you should start seeing
some benefits here. Which is rather quickly, especially since you're
not taking, you know we're not doing this medication wise. - And not only that these
are going to give you other positive benefits,
- Right. - You're gonna get stronger. You're gonna have better circulation. You're gonna have better cardiovascular, - Less sugar in your life
is obviously always good to, - It's all good stuff. And I, you know, if you work on this then you can eliminate taking the pills that some people need.
- Sounds good. - Wow. Bob, this really relates to, we can just to fix anything except for, - A broken heart, but we're working on it. - Wow. We're gonna consolidate
all our broken heart videos and we're gonna really come up. Probably everyone's offline by now. We can just, we're gonna
get this figured out - And remember be a good human being. - There you go. Thank you.
- Thanks.
