How To Normalize Your Blood Pressure
Elevated blood pressure is a common health issue today. Almost a third of U.S. adults have high blood pressure – perhaps you or someone in your family does? High blood pressure isn’t necessarily something you can feel, but it increases the risk of serious conditions such as strokes and heart attacks. The good news is that you can improve your blood pressure by way of simple lifestyle changes. The usual treatment for elevated blood pressure today is medication. This is often reasonable. But what if you could achieve perfect blood pressure without pills or side-effects – with improved health and weight as welcome side-bonuses, instead? The truth is that high blood pressure was extremely rare as recently as a few hundred years ago. Something in today’s environment is giving more and more people high blood pressure. What is it? Contents What is blood pressure? Five ways to lower your blood pressure What is blood pressure? Blood pressure is exactly what it sounds like: the pressure in your blood vessels. With a normal amount of blood, a healthy heart and healthy, elastic blood vessels, you’ll experience a normal blood pressure. Low blood pressure can make you feel dizzy, especially right when you stand up from having been seated. This is usually harmless and can be the result of dehydration or salt deficiency. Mildly or moderately elevated blood pressure will rarely give obvious symptoms (a light headache might occur sometimes). A very high blood pressure can give severe headaches, fatigue and nausea. High blood pressure is the result of an increased amount of liquid and salt in the blood, and also of the blood vessel walls being thicker and harder than normal. As high blood pressure often goes unnoticed, it’s common for people to live with it unawares for some t Continue reading >>
Journey Into Ketosis Part Ii
TL;DR This is a journal of my first month of ketosis. A quick recap of Part I: Ketosis is when your body metabolizes fat instead of sugar as its primary fuel source. To enter ketosis you must eat fewer than 50 grams of carbs per day for a minimum of two weeks, and ideally 60-80% of your diet is fat. You can measure blood ketones with over-the counter-tests. Ketones are the preferred fuel for organs like your brain, heart, and muscles. Ketosis is safe and all humans show improved blood lipid profiles, profound anti-inflammation, and weight loss with lean muscle mass preservation in ketosis, better than any other diet. May 2014: The Descent Of Insulin I had just returned from a two week long trip to Israel and Jordan. On the flight back I finished reading The Art And Science Of Low Carbohydrate Living, which answered all my questions about ketosis. (The Art and Science...Performance is a wonderful, short follow up, and Keto Clarity is on the to-read list.) I had been "paleo" for about five years, which for me meant avoiding grains and most sugars. I was not striving for high fat, and I still occasionally craved sugar. One way to know you've achieved ketosis is measuring blood levels of beta-hydroxybutyrate, or BOHB. It's the fuel your liver produces when it metabolizes fat. Your organs, especially your brain, consume it copiously. You can measure BOHB by pricking your finger with a Precision Xtra lance, bleeding on to a ketone test strip, inserting the strip into the Precision Xtra, and waiting. It will spit out your blood ketone density in milligrams of ketones per millimoler of blood. The (semi-arbitrarily) decided on level for a human to be in "nutritional ketosis" is a minimum of 0.5 mg/mmL. I was eating "low carb" for five years, so I figured this was easy, and I was Continue reading >>
The 11 Most Common Keto Side Effects
The 11 Most Common Keto Side Effects The ketogenic diet is a powerful new tool to hit the mainstream recently. This style of eating has substantial data behind it showing that it can boost fat-burning, reduce inflammation, boost cognitive performance, and more. What has not been covered quite enough are common keto side effects and how you can avoid them to make the best of this powerful eating style. Although there can be many different side effects that manifest while becoming keto-adapted, many of them stem from similar underlying issues. In this article, I outline what those underlying issues are, their related side effects, and simple strategies to overcome them so you can become keto-adapted as smoothly as possible. Three Primary Causes Although there are a variety of symptoms that can arise during keto adaptation, they mostly manifest from the same three underlying causes. Hypoglycemia (low blood sugar), Hypothalamic-Pituitary-Adrenal (HPA) axis dysfunction, and electrolyte/mineral deficiencies. While these three causes are seemingly different, they are actually all related. When becoming keto-adapted initially, your body has been running on sugar for years. When you suddenly switch to fats, your body has to essentially build the cellular machinery necessary to generate and utilize ketone bodies as a fuel source. This means that instead of generating tons of ketones from the very beginning, most people experience hypoglycemia for a period of time. With hypoglycemia comes a disruption in cortisol signaling which is what accounts for the HPA axis dysfunction. Finally, HPA axis dysfunction leads to an increase in secretion of minerals from the body in the urine. Together these three causes can create all kinds of side effects. Once you understand them, though, a lit Continue reading >>
Common Ketosis Side Effects And Treatments
There are many awesome benefits with come with adopting a low-carb ketogenic diet, such as weight loss, decreased cravings, and even possibly reduce diseases risks. That being said, it’s also good to talk about possible ketosis side effects so you know fully what to expect as you start this new health journey. Not everyone experiences side effects when starting a ketogenic diet, and thankfully, those who do don’t usually experience them for very long. It varies with the individual, but just to make sure all your bases are covered, we’re going to breaking down each possible side effect and go over ways to manage and alleviate them if needed. KETOSIS SIDE EFFECT 1 – Frequent Urination As your body burns through the stored glucose in your liver and muscles within the first day or two of starting a ketogenic diet, you’ll be releasing a lot of water in the process. Plus, your kidneys will start excreting excess sodium as the levels of your circulating insulin drop. Basically, you might notice yourself needing to pee more often throughout the day. But no worries; this side effect of ketosis takes care of itself once your body adjusts and is no longer burning through the extra glycogen. KETOSIS SIDE EFFECT 2 – Dizziness and Drowsiness As the body is getting rid of this excess water, it will also be eliminating minerals like potassium, magnesium, and sodium too. This can make you feel dizzy, lightheaded, and fatigued. Thankfully, this is also very avoidable; all it takes is a little preparation beforehand. Focus on eating foods that are rich in potassium, such as: Leafy greens (aim for at least two cups each day!) Broccoli Dairy Meat, poultry, and fish Avocados Add salt to your foods or use salty broth when cooking too. You can also dissolve about a teaspoon of regu Continue reading >>
Is The Ketogenic Diet Safe For Everyone?
Is a ketogenic diet safe for you? Is a ketogenic diet safe? Before you try this at home… First and foremost, if you pick up a copy of Jimmy Moore and Dr. Eric Westman’s excellent new book, Keto Clarity (which I highly recommend–see my review here) and feel (understandably) inspired to immediately embark on a ketogenic diet, I would caution anyone with a serious chronic health problem, especially anyone who is taking prescription medications, not to attempt a ketogenic diet on his/her own without medical supervision. Medications and Early Ketosis Even though I personally believe in the power of ketogenic diets to improve and even reverse many chronic illnesses, from diabetes to chronic fatigue to mood disorders, the diet does this by causing very real shifts in body chemistry that can have a major impact on medication dosages and side effects, especially during the first few weeks. Examples of problematic situations include sudden drops in blood pressure for those on blood pressure medications (such as Lasix, Lisinopril, and Atenolol), and sudden drops in blood sugar for those on diabetes medications (especially insulin). These changes in blood pressure and blood sugar are very positive and healthy, but the presence of medications can artificially intensify these effects and cause extreme and sometimes dangerous reactions unless your dosage is carefully monitored by you and your clinician in the first month or so. Another important example of a medicine that would require careful monitoring is Lithium, an antidepressant and mood stabilizing medicine. The ketogenic diet causes the body to let go of excess water during the first few days, which can cause Lithium to become more concentrated in the blood, potentially rising to uncomfortable or even toxic levels. These Continue reading >>
Can A Low Carb Diet Lower Blood Pressure?
We previously looked at research suggesting that a well-planned, low-carb diet coupled with exercise can help you lower blood sugar, triglycerides, and body weight and also improve HDL cholesterol and insulin sensitivity. But what impact does ketogenic diet have on blood pressure? Recent research suggests that maintaining an optimal blood pressure is even more critical for your heart and overall health than previously thought. Read below to learn how cutting carbs and keto may be a good tool in maintaining a healthy blood pressure. What is Blood Pressure? Before looking at the research, we need to straighten out the sometimes intimidating terminology behind blood pressure. Blood pressure, often shortened as BP, is the pressure exerted by blood upon the walls of blood vessels. Typically, it refers to the pressure exerted upon arteries which are the vessels that carry blood away from the heart. As you might know, BP is usually expressed as one number over another. The top number, called systolic pressure, refers to the amount of pressure in your arteries when your heart contracts. This is the maximum pressure exerted upon the walls of the blood vessels. The bottom number, called diastolic pressure, indicates the pressure in your arteries between heart beats. This value is lower than the systolic pressure because the heart is exerting less force on the fluids against the artery walls. Both pressures are measured by the units “millimeters of mercury”, which is abbreviated as mm Hg. What is a Healthy Blood Pressure? According to the American Heart Association (AHA), the “standard” human blood pressure is 120/80 mm Hg. Healthy blood pressure is typically below these numbers. People with a systolic blood pressure between 120-139 mm Hg and a diastolic blood pressure bet Continue reading >>
Why The Ketogenic Diet May Help Fight Diabetes, Cancer
A diet extremely high in fat may not seem like the best way to lose fat. But there’s a growing body of research showing that the high-fat, low-carbohydrate ketogenic diet is not only good for weight loss, but also may help in preventing disease. The ketogenic diet, or keto, relies on using your fat as fuel, instead of glucose from carbohydrates or protein. Simply put, the daily ketogenic diet consists of 75 percent fat, 20 percent of protein, and a teeny allotment of carbohydrates, about 5 percent. This balance of macronutrients is intended to put your body in a state of ketosis, which suppresses the release of insulin and blood glucose levels. The benefits of ketosis to your health are improvements in biomarkers like blood glucose, reduction of blood pressure and decreased appetite due to fullness linked to consumption of fats. You might think this sounds a lot like the Atkins diet — it’s not. The main difference lies in the protein content of the diet. Atkins tends to be very high in protein, while ketogenic is moderate. Getty Images stock It's not the easiest plan to follow, but the theory of ketosis as a possible prevention against disease is gaining attention from cancer specialists. Tumor immunologist Dr. Patrick Hwu, one of the leading cancer specialists in the U.S., has followed the keto diet for four years, although he prefers to call it the fat-burning metabolism diet, or fat-burning diet. More research is needed to prove its benefits, but Hwu, the head of cancer medicine at MD Anderson in Houston, believes in it after seeing improvements in his own health. Why keto works The body’s first and preferred fuel of choice is glucose — stored as glycogen. Anytime you eat a carbohydrate, be it lentils or licorice, the body turns it into glucose, or sugar. B Continue reading >>
Ketogenic Diet Lowers Blood Pressure: Fat For Fuel!!
Low Carb – High Fat Diets It wasn’t that long ago that low-carb diets were being targeted by medical professionals as unhealthy and detrimental to people’s health. The high fat intake in these diets was thought to be at the root of increased cholesterol and subsequent heart disease. However, in the last 15 years or so, due to a significant number of studies, the medical field has started to change its tune. Now it seems that low carb diets are seen to be amongst the most effective in dealing with a number of health conditions, including high blood pressure, high cholesterol, weight loss and circulatory and other metabolic diseases. The Ketogenic Diet – what exactly is it? According to Dr Joseph Mercola, a highly respected Osteo-pathic physician and Alternative Health Advocate, the Ketogenic Diet is “An eating plan that’s low in sugar and net carbs (carbs without fiber), moderate in protein and high in healthy fats. A ketogenic diet helps you reach nutritional ketosis where your body burns fat for its primary fuel instead of cell-damaging carbs.” The body is designed to use fats more efficiently than carbohydrates with the result that by eating more healthy fats, less protein and carbs you will kick start the body’s metabolism to burn more fat and ketones. Ketones are substances which naturally occur in the body and are created in the liver. These are then the substances which are purposed to be turned into and used as energy. Additionally, this ketogenic process will also stimulate the mitochondria (the fuel producing elements of each cell) to produce optimal amounts of energy. This is certainly very beneficial to the body as a whole, and especially to the high energy-driven organs like the brain, heart and muscles. for more info click here How does this Continue reading >>
Starting Low Carb With High Blood Pressure
So you have high blood pressure and you want to try a low-carb diet? Congratulations! It may be the most effective thing for lowering your blood pressure naturally. In some cases it may even normalize your blood pressure completely. However, there are two minor potential problems. 1. Blood pressure medication If you’re on blood pressure medication and start a low-carb diet there’s a risk of getting low blood pressure. You may relatively quickly become too healthy for your medication. This blood pressure lowering effect on low carb can happen within days, but it may also take months or even a year to reach full effect. If you feel weak, tired, dizzy etc. you should check your blood pressure. If it’s low, e.g. below 120/80, you should contact your doctor to discuss lowering or stopping your medication. 2. Salt and bouillon When starting a low-carb diet we often recommend getting extra fluid and salt, perhaps in the form of bouillon – especially during the first two weeks. The reason is to minimize early side effects that can otherwise be troublesome during the first week on low carb, e.g. headache. You should only take this bouillon if your blood pressure is well controlled, as it may increase blood pressure marginally. If your blood pressure is high despite medication you should not take extra salt or bouillon. Doing so could raise the blood pressure even higher, and it is not wise to risk that. Any side effects will usually pass within a few days anyway. Learn more How to normalize your blood pressure Return to the low-carb beginner’s guide Low carb for doctors Are you a doctor or do you know one? Here’s our low carb for doctors resource, with information on how to safely handle medications on a low-carb diet: Continue reading >>
10 Health Benefits Of Low-carb And Ketogenic Diets
Low-carb diets have been controversial for decades. They were originally demonized by fat-phobic health professionals and the media. People believed that these diets would raise cholesterol and cause heart disease because of the high fat content. However... times are changing. Since the year 2002, over 20 human studies have been conducted on low-carb diets. In almost every one of those studies, low-carb diets come out ahead of the diets they are compared to. Not only does low-carb cause more weight loss, it also leads to major improvements in most risk factors... including cholesterol. Here are the 10 proven health benefits of low-carb and ketogenic diets. Hunger is the single worst side effect of dieting. It is one of the main reasons why many people feel miserable and eventually give up on their diets. One of the best things about eating low-carb is that it leads to an automatic reduction in appetite (1). The studies consistently show that when people cut carbs and eat more protein and fat, they end up eating much fewer calories. In fact... when researchers are comparing low-carb and low-fat diets in studies, they need to actively restrict calories in the low-fat groups to make the results comparable (2). When people cut carbs, their appetite tends to go down and they often end up eating much fewer calories without trying. Cutting carbs is one of the simplest and most effective ways to lose weight. Studies show that people on low-carb diets lose more weight, faster, than people on low-fat diets... even when the low-fat dieters are actively restricting calories. One of the reasons for this is that low-carb diets tend to get rid of excess water from the body. Because they lower insulin levels, the kidneys start shedding excess sodium, leading to rapid weight loss in the Continue reading >>
Keto Tip: Eat More Salt On A Ketogenic Diet!
I said last week that most issues with the Ketogenic Diet can be fixed by doing one of three things; drink more water, eat more salt, or eat more fat. Last week we talked about water, now let’s talk about salt. Of all the things that were difficult for me to start to do once I started eating on a Ketogenic diet, it was probably upping my salt intake that really messed with me the most. All my life I have had high blood pressure and of course, the first thing the Docs tell you to do is cut your salt intake. You may have heard of the DASH diet that consists primarily of veggies, lean protein, low fat dairy, fruits and whole grains and no added sodium. Well guess what that diet also happens to be low in? That’s right, our old friend sugar. And according to a 2010 University of Louisiana study, reducing your dietary sugar has a much bigger impact on your BP than added salt. Why is that? Here are 3 reasons. Hydrophilic Effects of Sugar One reason is that sugar is hydrophilic, in other words it tends to absorb water. So if you have high levels of blood sugar it will tend to absorb water creating a larger volume of fluid in your veins and arteries. This increased volume raises blood pressure. Insulin Resistance Blocks Magnesium Insulin helps your body store magnesium but if you are insulin resistant (and if you are obese, you are by definition insulin resistant) your cells wont take up the insulin or the magnesium that come along with it. Magnesium stored in cells relaxes your muscles and without it, the blood vessels become more rigid which increases blood pressure. On a personal note, once I started taking these Magnesium supplements I saw a huge drop in my overall BP as well as an easier time sleeping through the night. Fructose Elevates Uric Acid The metabolization of Continue reading >>
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- The effect of a low-carbohydrate, ketogenic diet versus a low-glycemic index diet on glycemic control in type 2 diabetes mellitus
High Blood Pressure, Cholesterol, Diabetes! Keto Os Changed Her Life!
Taking Keto OS and following a Ketogenic diet is helping my blood pressure, blood sugar and cholesterol levels get back in the normal range. My physical issues are improving! “My name is Terry. I am 58 years old, a wife, a grandma and I work at and own a Professional Kennel. I wanted to share my journey of my ups and downs of weight loss and gain. When I was young I was always tall and thin… Very athletic, a workaholic and could pretty well eat what I wanted. Then stress hit me hard. I became an anorexic. To me it was the only thing I felt I could control in my life. I was 5′ 6″… Weighed 103 pounds and thought I was fat. I finally got over those feelings and started eating again. I maintained a healthy weight for some years. Then stress hit me hard again and also age. I gained allot of weight. I hated myself, disliked pictures of me and hated who I saw in the mirror. This went on for allot of years. I had so many health issues. High blood pressure , diabetes, high cholesterol, physical issues (back, hip and knee) and heart problems. Then the big “C” hit me. I was diagnosed with kidney cancer. I had surgery in 2012 and was cancer free… At that time I lost 80 pounds. This was good for about a year. Then I started craving sugar. Lots of it. I soon gain allot of that weight back. I was very upset with myself as I was before. And then it happened. My dear friend invited me to her house for a meeting with Amanda and Ted Bright in Huky 2016. To hear what KETO/os and a Keto diet was all about. They provided allot of good info and sent me home with samples. With my nutritional business background it all made since to me. (I worked as a Dietary Manger in Nursing Homes for years.) So I ordered the product KETO/os orange/charged. Within 2 days I was amazed of the en Continue reading >>
28: Cardiomyopathy, Nusi Hall Study, Diet Soda, Insomnia, High Blood Pressure On Keto
If you are interested in the low-carb, moderate protein, high-fat, ketogenic diet, then this is the podcast for you. We zero in exclusively on all the questions people have about how being in a state of nutritional ketosis and the effects it has on your health. There are a lot of myths about keto floating around out there and our two amazing cohosts are shooting them down one at a time. Keto Talk is cohosted by 10-year veteran health podcaster and international bestselling author Jimmy Moore from “Livin’ La Vida Low-Carb” and Arizona osteopath and certified bariatric physician Dr. Adam Nally from “Doc Muscles” who thoroughly share from their wealth of experience on the ketogenic lifestyle each and every Thursday. We love hearing from our fabulous Ketonian listeners with new questions–send an email to Jimmy at [email protected] And if you’re not already subscribed to the podcast on iTunes and listened to the past episodes, then you can do that and leave a review HERE. Listen in today as Jimmy and Adam deliver some thorough answers to the most pressing ketogenic questions in Episode 28! KEY QUOTE: “If you suddenly turn down the glucose drive (by lowering the carbohydrates consumed) but you leave the protein high enough to stimulate glucagon, you’re gonna stop fat loss but still lose body weight (as water).” — Dr. Adam Nally Here’s what Jimmy and Adam talked about in Episode 28: – Does a ketogenic diet lead to cardiomyopathy? I came across this reference that suggested that a ketogenic diet had been associated with cardiomyopathy: I wonder if you and the Doc have any thoughts on this. Thank you for your great podcast. Barry in the UK – NuSI-funded Study Serves Up Disappointment for the Carbohydrate-insulin Hypothesis of Obesity 1. Why Continue reading >>
High Blood Pressure And The Low Carbohydrate Diet
Hello, fellow low carbers. It’s nice to be back. I am now married, so you will notice a name change. I will now be able to add new articles to “The Nurse Is In” on a regular basis. There will be a new one every two weeks, so please keep those questions coming. I will be answering them individually, as well as taking a few of them and expanding them into articles. I decided to pick out a question on high blood pressure and the low carbohydrate diet for this article. The question has been asked several times by different people, and I think that it’s an important one. Can A Low Carbohydrate Diet Cause High Blood Pressure? There are many things that happen to your body to cause your blood pressure to increase. I have been asking this question of physicians that I know, and the consensus is that they feel that obesity is a much greater risk factor than any diet. They would prefer that their patients lost the weight on a low carbohydrate diet and just monitored their blood pressure to make sure that it did not get dangerously high. There was also a general consensus that they actually saw their patients’ blood pressures decrease when they followed a low carbohydrate regime. What About Salt? Standard medical advice has always been for people with high blood pressure to reduce their sodium intake. Why would blood pressure decrease when so many low carbers crave salty foods and increase their sodium intake? There is a fairly simple answer to this question. Excess salt consumption can cause excess fluid retention, which can lead to an increase in blood pressure. However, a low carbohydrate diet puts one into ketosis and is naturally diuretic. This helps to reduce the excess fluids in the body, thereby reducing the blood pressure. When your body does not have to pump th Continue reading >>
- The effect of a low-carbohydrate, ketogenic diet versus a low-glycemic index diet on glycemic control in type 2 diabetes mellitus
- The interpretation and effect of a low-carbohydrate diet in the management of type 2 diabetes: a systematic review and meta-analysis of randomised controlled trials
- Pre-diabetes goes into remission on higher protein, lower carbohydrate diet (Zone diet balance)
How Fat Lowers Your Blood Pressure
Hypertension (elevated blood pressure) is one of the triad symptoms of metabolic syndrome. Most of the hypertension that I see clinically is driven by insulin resistance as the underlying cause. I see this problem in a very large majority of the people in my office and I am seeing people younger and younger show up with continually increasing blood pressure. In medical school, we were taught to treat “borderline” or “slightly elevated blood pressure,” through “lifestyle changes” which was another way of saying exercise, caloric restriction & hold the salt. But most physicians today will tell you that exercise, salt & caloric restriction doesn’t work. When asked why the 34 year old male in my office suddenly has elevated blood pressure, the only explanation we had was it is a “genetic problem,” or “blood pressure naturally goes up as we get older,” or “you’ve been eating too much salt,” and they are started on blood pressure medication and sent on their way. But, as time went on, I found that I had to keep adding more and more blood pressure medication to control the continually rising blood pressure of the patients in my practice. Most of these people will have a progressive elevation in blood pressure over time, and these blood pressure (anti-hypertensive) medications are/were continually raised until the person is on four or five different blood pressure pills at maximal doses. Again, when questioned why, their genetics are blamed and that is the end of it. Or is it?! What shocked me was that when I took patients off of salt & caloric restriction, and placed them on low carbohydrate high fat diets (and yes, I gave them back their salt), their blood pressure normalized. I noticed that as their fasting insulin levels began to fall, their bloo Continue reading >>