This Simple Step can Lower your Blood Pressure by 10% without any Medication

In popular culture, a strong grip has long been associated with the macho image. But it turns out that the power of increasing hand grip can help both men and women reduce the risks associated with high blood pressure.

Common treatments for high blood pressure are medications that reduce stress, such as beta blockers, or extreme aerobic exercise for 70 minutes a week, or both. But you may be worried about the side effects of the medication, and / or not having time for prolonged exercise.

An alternative perspective

For many years, doctors have known that increasing the grip of your hand often works well with Medes. This is where grip exercises come in. In fact, in the early 1970's, two New York doctors published breakthrough papers that looked at the effects of intense, full-body isometric exercise on blood pressure. Isometric exercise, in which you need to put the muscles in the trunk and keep it moving, initially increases the blood pressure when performed for a short period of time. But as exercise continued over time, blood pressure actually began to fall and remained low.

Then in 1992, Ronald Valley, a pulmonologist at the University of Miami in Ohio, developed a study that used only isometric handgrip exercises instead of the whole body. He trained the youth for two minutes with at least 30% of his strength, rested his hands after a short rest.

Your grip is getting stronger

Ready to try your handwriting exercises? It can't be nearly as simple: you need to squeeze some kind of resistance bar or band from one minute to two minutes. Then rest for two minutes and switch to the other hand. Set two for each hand.

The challenge is estimating your maximum effort: To get the most out of your workout, you need to keep your maximum effort at 30 for two minutes. There are now a wide range of devices available, such as the Zona Plus, which measure your maximum output and then display your desired grip on a small computer screen. 

lose weight

Fisher says the most effective way to reduce high blood pressure is to lose weight. And there is no need to lose major weight to make a difference. Losing less than 10 pounds can lower your blood pressure.

Limit alcohol to one day

Drinking too much can raise your blood pressure, so exercise moderately.

Lowering your blood pressure can help prevent early dementia

As per another investigation, controlling hypertension can diminish the danger of mellow intellectual weakness and lessen the danger of dementia. 

In the SPRINT study, distributed in the Journal of the American Medical Association, more than 9,000 individuals matured between 50 thousand and over who had hypertension and no diabetes or stroke were incorporated. 

The investigation reasoned that the decrease of systolic pulse (driving circulatory strain estimation) by 120 diminished the danger of new mellow intellectual problem by 19% when contrasted with only 140 hypertension readings. It was scaled back. 

One out of five individuals don't have gentle psychological debilitation, which is the doorway to dementia. Maria Carrelo, boss science official of the Alzheimer's Association, says everybody with dementia needs to experience this phase of gentle intellectual disability. "At the point when you forestall gentle intellectual debilitation, you forestall new instances of dementia."