Understanding Blood Pressure

Normal blood pressure is vital to life, however, blood pressure can become dangerously high and it can also get too low.

What is blood pressure?

Blood pressure is what allows oxygen and nutrients to move through our circulatory systems and is the force that moves it.  It’s an important force     because oxygen and nutrients would not be pushed around our circulatory system to nourish tissues and organs without blood pressure.

Blood pressure is also vital because it delivers white blood cells and antibodies for immunity and hormones such as insulin. Just as important as providing oxygen and nutrients, the fresh blood that gets delivered is able to pick up the toxic waste products of metabolism, including the carbon dioxide we exhale with every breath and the toxins we clear through our liver and kidneys.

Blood itself carries a number of other properties, including its temperature. It also carries one of our defenses against tissue damage, the clotting platelets that prevent blood loss following injury.

But what exactly is it that causes blood to exert a pressure in our arteries?  Part of the answer is simple – the heart creates blood pressure by forcing out blood when it contracts with every heartbeat. Blood pressure, however, cannot be created solely by the pumping heart.

Function

Our circulation is similar to a highly sophisticated form of plumbing – blood has ‘flow’ and arteries are ‘pipes’.’

A basic law of physics gives rise to our blood flow and this law also applies in a garden hose pipe.  Blood flows through our body because of a difference in pressure.

Our blood pressure is highest at the start of its journey from our heart – when it enters the  aorta – and it is lowest at the end of its journey along progressively smaller branches of  arteries. That pressure difference is what causes blood to flow around our bodies. 

Arteries affect blood pressure in a similar way to the physical properties of a garden hose pipe affecting water pressure. Constricting the pipe increases pressure at the point of constriction.

Without the elastic nature of the artery walls, for example, the pressure of the blood would fall away more quickly as it is pumped from the heart.

While the heart creates the maximum pressure, the properties of the arteries are just as important to maintaining it and allowing blood to flow throughout the body.

The condition of the arteries affects blood pressure and flow and narrowing of the arteries can eventually block the supply altogether, leading to dangerous conditions including stroke and heart attack.

Measurement

The device used to measure blood pressure is a sphygmomanometer, it consists of a rubber armband (the cuff that is inflated by hand or machine pump). 

Once the cuff is inflated enough to stop the pulse, a reading is taken, either electronically or on an analogue dial.

The reading is expressed in terms of the pressure it takes to move mercury round a tube against gravity. This is the reason for pressure being measured using the unit millimeters of mercury, abbreviated to mm Hg.

Readings

A stethoscope identifies the precise point when the pulse sound returns and the pressure of the cuff is slowly released. Using the stethoscope enables the person measuring the blood pressure to listen out for two specific points.  Blood pressure readings consist of two figures:

  • systolic pressure is the higher figure caused by the heart’s contraction
  • diastolic pressure is the lower pressure in the arteries, during the brief ‘resting’ period between heartbeats.

The reading is given as, for example, 140 over 90mmHg.

Range

The NHS cite normal blood pressure to be below 120mmHg systolic and 80mmHg diastolic.

As a general guide:

  • ideal blood pressure is considered to be between 90/60mmHg and 120/80mmHg
  •  high blood pressure is considered to be 140/90mmHg or higher
  •  low blood pressure is considered to be 90/60mmHg or lower.

However, blood pressure changes naturally and can have marked short term fluctuations   occurring within a 24 hour period eg beat to beat, minute to minute, hour to hour and day to night changes. There can also be long term fluctuations occurring over more prolonged     periods of time, for example days, weeks, months, seasons and even years.

If you have any concerns about your blood pressure, speak with your doctor.

Tips

The guidelines for doctors list the following measures patients can take to help keep a healthy blood pressure:

  • keep a healthy body weight
  • eat a diet rich in fruits and vegetables
  • cut down on sodium, or salt, in the diet
  • take regular aerobic exercise, such as brisk walking, for at least 30 minutes a day, most days of the week
  • moderate alcohol intake – men should drink fewer than 2 alcoholic beverages a day and women and men with a lower body weight should consume a maximum of one alcoholic drink a day.

Taking these steps can reduce the risk of health problems further down the line.

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Porous bones

Osteoporosis is a condition where your bones become less dense and  therefore weaker as the mineral density drops below the normal level for your age.

Normally your bone density increases until about age 20 and stays the same until age 35.  From there on everyone’s bones starts to slowly become less dense.  If someone loses their bone density they have a greater risk of fractures, even with minimal trauma.

Who gets osteoporosis?

Some people lose their bone density faster than others. Generally women are more prone to osteoporosis than men because of hormone changes in menopause.  Other risk factors are:

  • family history of osteoporosis
  • previous eating disorders such as anorexia
  • digestion disorders such as Crohn’s
  • long term steroid use for example for asthma conditions
  • heavy drinking or smoking
  • long term bed rest.

Menopause and osteoporosis

When women hit menopause the body slows down the production of the hormone oestrogen. Oestrogen helps to keep your bone density high. Women who hit menopause early have a greater risk of osteoporosis. Taking HRT (hormone replacement therapy) can help to prevent osteoporosis, however, the effect only tends to last whilst you’re taking it.

Prevention

Genetic factors play a significant role in determining whether an individual is at heightened risk of osteoporosis. However, lifestyle factors such as diet and physical activity also influence bone development in youth and the rate of bone loss later in life.

After your mid 20’s, bone thinning is a natural process and cannot be completely stopped. The thicker your bones, the less likely they are to become thin enough to break. Young women in particular need to be aware of their osteoporosis risk and take steps to slow its progress and prevent fractures.

Childhood and adolescence

It’s never too early to invest in bone health! The prevention of osteoporosis begins with  optimal bone growth and development in youth.  Bones are living tissue and the skeleton grows continually from birth to the end of the teenage years, reaching a maximum strength and size (peak bone mass) in early adulthood, around the mid 20’s.

Children and adolescents should:

  • ensure a nutritious diet with adequate calcium intake – our bones are made of it
  • avoid protein malnutrition and under nutrition
  • maintain an  adequate supply of vitamin D. Vitamin D helps your body absorb calcium. It can be hard to get all the vitamin D you need from food, especially if you have a  vegetarian or vegan diet. You can get vitamin D from being out in the sun, however, in the winter months it can be useful to take supplements if you know you might be at risk of vitamin D deficiency
  • participate in regular physical activity
  • avoid the effects of second hand smoking.

Adulthood

Bone mass acquired during youth is an important determinant of the risk of osteoporotic  fracture during later life. The higher the peak bone mass, the lower the risk of osteoporosis.  Once peak bone mass has been reached, it’s maintained by a process called remodelling. This is a continuous process in which old bone is removed (resorption) and new bone is created (formation). The renewal of bone is responsible for bone strength throughout life.

During childhood and the beginning of adulthood, bone formation is more important than bone resorption. Later in life, however, the rate of bone resorption is greater than the rate of bone formation and results in net bone loss, a thinning of your bones.

Any factor which causes a higher rate of bone remodelling will ultimately lead to a more rapid loss of bone mass and more fragile bones. The nutritional and lifestyle advice for building strong bones in youth is just as applicable to adults to.

Adults should also :

  • ensure a nutritious diet and adequate calcium intake and supply of vitamin D
  • avoid under nutrition, particularly the effects of severe weight loss diets and eating disorders
  • participate in regular weight bearing activity
  • avoid smoking and second hand smoking
  • avoid heavy drinking.

Diagnosis

Because bone loss is gradual and painless, there are usually no symptoms to indicate a person is developing osteoporosis. This is why osteoporosis is often referred to as the silent disease. Often the first symptom of osteoporosis is a fracture. Most commonly, osteoporotic fractures occur at the spine, the wrist or the hip, although osteoporotic fractures can occur in other bones as well.

While most limb fractures (such as at the wrist or hip) are obvious, spinal fractures can be more difficult to diagnose. This is because they might be painless or, if there is pain, a person may not know it is caused by a fracture due to the many different causes of back pain.  More obvious signs of spinal fractures are:

  • loss of height
  • development of a curved upper back (sometimes called a Dowager’s Hump).

Since there are usually no outward signs of osteoporosis developing, doctors will often recommend diagnostic testing depending on your age and if you have other risk factors for the disease.

Living with osteoporosis doesn’t have to be a life sentence. There are medications and lifestyle changes available to help you manage your osteoporosis. These can allow you to enjoy an active lifestyle.  In our Top Tips article we talk about exercise and activity for osteoporosis and throughout this month we will be looking at some weight bearing and weight training exercises for all.

 Exercising is important for your body to keep its bone density and    encourage a demand for stronger bones.  It’s also good for your heart!

Yoga & Sleep

Yoga & Sleep

Poor sleep quality has been associated with obesity, high blood pressure and depression, among other disorders.

Studies show that incorporating yoga into your routine could help promote better sleep.

In a 2005 study, 69 elderly patients were assigned to either practice yoga, take an herbal preparation or be part of the control group.
The yoga group fell asleep faster, slept longer and felt more well-rested in the morning than the other groups.

Another study looked at the effects of yoga on sleep in patients with lymphoma. They found that it decreased sleep disturbances, improved sleep quality and duration and reduced the need for sleep medications.

Though the way it works is not clear, yoga has been shown to increase the secretion of melatonin, a hormone that regulates sleep and wakefulness.

Yoga also has a significant effect on anxiety, depression, chronic pain and stress — all common contributors to sleep problems.

Nutrition for Pilates

Most Pilates practitioners understand that Pilates is a lifestyle and not just an exercise routine, and proper nutrition is one of the best ways to invigorate this lifestyle. Today we explore a few nutritional tips which can support your Pilates practice (and exercise in general).

Stay Hydrated

Good hydration provides maximum flexibility, so you get the most out of your Pilates routine. And, since so many cellular chemical reactions are water-based, especially in the muscles, proper hydration boosts strength and endurance, so you can squeeze an extra few minutes out of each Pilates session. That little extra effort often makes a significant difference in how you look and feel.

The water you drink way before you come to class is the water your body will use for cooling and to maintain your blood pressure in class. Coming to class dehydrated can even make you feel dizzy or nauseated.

Hydration for the class you’re going to take can even start the night before. Drink in the morning or throughout the day before you come to class and you’re sure to feel on top of your game.

Boost Protein Intake

It is no secret that your core and your stomach are going to get seriously worked.  Therefore you need to have a solid nutritional base when undertaking regular Pilates. Stick to lots of protein and fresh fruit and vegetables to give yourself the best choice.

Protein is slow-digesting energy that supports the endurance for Pilates workouts. Proteins also create a feeling of fullness, so adjust your eating/workout schedule accordingly.

Protein is slow-digesting energy that supports the endurance for Pilates workouts, and aids muscle and tissue repair following an intense workout. Proteins also create a feeling of fullness, so adjust your eating/workout schedule accordingly.

Pilates is a wonderful way to enhance your life both physically and emotionally. The more you can do to optimize your Pilates workout, the better results you’ll see. By making these few nutritional changes, you can truly take your Pilates routine to the next level.

To find out more about Pilates visit our website thestudio@durhamhousechiropractic.co.uk.

The history of Chiropractic

Galin Clearly Durham House Chiropractic
The beginning of Chiropractic

It has been suggested that Chiropractic as a profession began in 1895 when its founder, Daniel David Palmer, “adjusted” the spine of a deaf janitor and claimed to restore his hearing.

Spinal manipulation was not an unknown treatment in 1895, and Palmer had suggested that it appeared to have been used for maybe hundred or even thousands of years. In fact, Hippocrates was reported to have once said, “Get knowledge of the spine, for this is the requisite for many diseases.” However, up until the late 19th century no one had developed a philosophical or scientific rationale to explain the effects of spinal manipulation.

Palmer soon discovered that adjustments could relieve patients’ pain and other symptoms. These problems with vertebrae have been called chiropractic subluxations. He began to use these “hand treatments” to treat a variety of ailments, including sciatica, migraine headaches, stomach complaints, epilepsy, and heart trouble. In 1898, he opened the Palmer School & Infirmary of Chiropractic in Davenport, Iowa, and began teaching his chiropractic techniques to others.

Chiropractic in the 21st century

Chiropractors use a range of techniques to reduce pain, improve function and increase mobility, including hands-on manipulation of the spine. As well as manual treatment, chiropractors are able to offer a package of care which includes advice on self-help, therapeutic exercises and lifestyle changes.

Chiropractic treatment involves safe, often gentle, specific spinal manipulation to free joints in the spine or other areas of the body that are not moving properly. Apart from manipulation, chiropractors may use a variety of techniques including ice, heat, ultrasound, exercise and acupuncture as well as advice about posture and lifestyle.

Chiropractic at Durham House.

Chiropractic treatment can benefit you in ways you might never expect. And while most people pop into their chiropractor’s office for the first time to relieve pain in their back or neck, they keep returning even after the pain is gone because of the amazing benefits.

A healthy immune system should be able to fight off most of the bacteria and viruses that it comes into contact with, with only minimal assistance from antibiotics or other drugs. Because the nervous system controls the functions of cells, organs and tissues of the body, a misalignment has been found to reduce the ability of the immune system. Chiropractic care can realign the spine, freeing up the immune system to fight off intruders. Studies show that people who practice chiropractic maintenance have fewer colds than others.

The nerves that run through the spine also control your stomach and its functions. If the vertebrae in this area are improperly aligned, the nerves can begin signaling a need for more acid production, resulting in gas,  heartburn, and acid reflux. A chiropractic adjustment is believe to help the nerves in the thoracic spine work properly; the end result is frequently the elimination of stomach problems.

In addition, Chiropractic adjustments have been found to help increase your energy. It’s able to do this in two ways: by reducing tension in the spine and by freeing the nerves to work more effectively. Many times we’ve been sore and tense for so long that we don’t even notice it. Pain becomes normal to us. As our bodies struggle with muscle aches and pains and an ineffective nervous system, we find ourselves feeling run down and tired. Chiropractic adjustments remove all the pressure, freeing the body to run as it was designed to.

In addition, a study performed by WebMD concluded that a chiropractic adjustment that specifically targets the nerves in the upper neck is as effective as taking a double dose of blood pressure medications. This specific manipulation is referred to in chiropractic circles as the “Atlas adjustment,” and is known to have stabilizing effects on blood pressure.

Finally, it has been suggested to help you breathe better. The lungs are just like every other part of the body in that they rely on nerve function to travel unimpeded from the brain to the spiral cord. A misalignment in the thoracic and mid-cervical regions of the spine can lead to lung abnormalities like asthma. Correcting subluxations can help reduce inflammation in the lungs and increase our ability to breathe properly.

The Era of Opportunity for Chiropractic Care.

Just within the last few years, spinal manipulation and/or chiropractic care has been recommended as the first line of defense in pain management by the American College of Physicians guideline on low back pain, the FDA’s Education Blueprint for Health Care Providers Involved in the Management or Support of Patients with Pain, and The Joint Commission’s new and revised pain assessment and management standards for its accredited hospitals.

In addition, it is becoming more and more common for our sports heroes to mention that value they place on chiropractic care. Doctors of chiropractic are now regularly included as treating physicians at the Olympic games,

Furthermore, Chiropractic stands to be seen as both preventative and reactive as we encourage more and more of the population to seek regular check ups on their spine.

The team at Durham House are highly qualified and work with patients to increase overall spinal health.  If you are interested in relieving stress, increasing posture or mood, or having better sleep, find out more via www.durhamhousechiropractic.co.uk and book your free chiropractic exam and diagnosis.

Acupuncture and Yoga compliment each other for better health

When comparing yoga and acupuncture, there are quite a few similarities between the two practices. Traditional Chinese Medicine Acupuncturists) work to ensure the smooth flow of Qi within the body. Qi can be translated as ‘life force’.

In Ayuverdic medicine, yoga practitioners refer to ‘Qi’ as Prana. TCM and Yoga activate the smooth flow of Qi/Prana in a different way, but both are based on Eastern Philosophy with similar ideas. Both Yoga and TCM are used to create free flowing energy whether it is Qi or Prana.

In TCM there are energetic pathways in the body. These pathways are called Meridians. When the energetic flow within the meridians becomes blocked, the result can show up as a variety of symptoms such as pain, emotional ups and downs and fatigue. Acupuncturists strive to remove any blockages within these pathways to create free flowing Qi within the meridians and reduce and/or eliminate the symptoms thereby bringing the body back into balance.

The complementary nature of yoga and acupuncture is reflected in their common goal of releasing stagnation of energy in the meridian systems and their related organs or in the blood. While yoga provides the format to release the blockage, acupuncture and meridian theory provides a framework to understand which poses are best for a condition.

While yoga strengthens and stabilizes the flow of qi/prana, acupuncture and herbs dramatically enhance one’s healing and overall health goals. Acupuncture will also intensify and speed recovery of each yoga session, helping one to move forward in their health and mental state with clarity, focus and increased sense of well-being.

Yoga practice and Traditional Chinese Medicine (Acupuncture and herbs), concurrently have time tested treatments that date back 5,000 years. My acupuncture assessment is to derive treatment protocols that will dramatically enhance the healing process.

Warrior II focuses on the lymphatic system and the hips and knees. The emphasis on these joints are related to the gall bladder, spleen and stomach meridians. These organs help the lymphatic system by increasing digestion and immune fluid. By stimulating certain acupuncture points on the Gallbladder, spleen and stomach meridians, digestive fluids increasing thereby boosting the immune system via the gut.

Wheel and other backbends can effectively and sometimes very intensely stretch the stomach and spleen meridians. This pose can help prevent your body from acid reflux, heartburn and other stomach issues. Various combinations of spleen and stomach meridian points will discourage acid reflux while calming the mind of excessive worry. These points will also help one to maintain focus and mental clarity without the distraction of “monkey mind” chatter.

Tree pose is a standard balancing pose that can be adapted based on your skill level. It focuses on the small intestine meridian and increases abdominal circulation. Tree pose can also calm and relax the mind and nervous system, bringing more self-awareness. Points stimulated on the “Du” and small intestine meridians can anchor the QI, and open the mind to the truth of who we really are deep down.

Downward dog can always be the home base pose. It is a staple that can be used in almost every yoga practice. This pose focuses on the arms and shoulder meridians, which can improve heart and lung function. Increased function of these organs can help fight against allergies, viruses, anxiety and trouble sleeping. Downward dog can also help digestion and allow for increased blood flow. By stimulating the heart and the lung meridians, we can calm the emotions to help relieve severe anxiety and sadness while improving breathing ability thus oxygenating the brain! This pose focuses on the arms and shoulder meridians, which can improve heart and lung function. Increased function of these organs can help fight against allergies, viruses, anxiety and trouble sleeping. Downward dog can also help digestion and allows for increased blood flow.

To find out more about acupuncture and yoga at Durham House Chiropractic and Studio visit our website www.durhamhousechiropractic.co.uk or www.thestudiodurhamhouse.co.uk.

 

A Connection between Pilates & Acupuncture

Pilates & Acupuncture

In recent years, holistic approaches to health have all seen a surge in popularity – and with good reason. More than just placebo effect, practices like acupuncture have demonstrated a positive impact on health and well-being.

Pilates is another discipline that  focus on core strength and balance.

Interestingly, both Pilates and acupuncture—have much in common. From similar effects on the body to a concentration on mental cohesion, Pilates and acupuncture offer a world of tangible benefits, especially when practiced simultaneously.

Same Systems?

Western medical acupuncture  involves stimulating sensory nerves under the skin and in the muscles of the body.

This results in the body producing natural substances, such as pain-relieving endorphins. It’s likely that these naturally released substances are responsible for the beneficial effects experienced with acupuncture.

Traditional acupuncture is based on the belief that an energy, or “life force”, flows through the body in channels called meridians. This life force is known as Qi (pronounced “chee”).

Practitioners who adhere to traditional beliefs about acupuncture believe that when Qi doesn’t flow freely through the body, this can cause illness. They also believe acupuncture can restore the flow of Qi, and so restore health.

Pilates also focuses on bodily movement. A typical Pilates regimen features movements designed to engage and rebalance the “myofascial meridians”. When these fascial and muscle chains are working in coordination the body can work as an integrated whole – a collaboration of many systems.

Real Relief

So, what really happens when you combine Pilates and acupuncture? According to new research published by The Mayo Clinic, acupuncture was found to dramatically relieve lower back pain and improve overall mobility.

With the addition of Pilates, the overall impact of acupuncture is only increased. Given that the overarching goal of Pilates is to improve core balance and function, the two practices can truly work in tandem – building a healthier and more balanced you.

If you would like to understand more about the benefits of acupuncture alongside your Pilates practice then visit our website www.durhamhousechiropractic.co.uk and book an appointment.