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Hypertension and Ride Fuel

Old 06-08-14, 06:21 AM
  #51  
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Originally Posted by Syscrush View Post
On Fri, with my HR still a bit elevated from yoga in the morning, and having skipped breakfast, BP measured 145/106. Systolic is down 34 points from the highest single measurement one week earlier. Of course, there's some fluctuation, but it seems that the trend is going in the correct direction. I may well end up on meds, but I feel like being more careful about what I eat is paying some dividends.

Good job....

As I said earlier, the journey to good health is an ongoing journey with its own rewards...

Too many people give it a quick try and either get discouraged or aren't willing to pay the price. Congratulations on doing what you have to do to be truly healthy.

Your numbers are far better than they were. But they still have another 20-30 points to get into the 'healthy range'. But, as you say: they are headed in that direction.

Again, congratulations!
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Old 06-08-14, 04:51 PM
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There is a diet plan called DASH DIET and when combined with exercise, it's been proven to lower blood pressure and hypertension, without drugs and medications...It's better to make diet and lifestyle changes and avoid taking medications/drugs, if possible.
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Old 06-08-14, 05:34 PM
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Originally Posted by wolfchild View Post
There is a diet plan called DASH DIET and when combined with exercise, it's been proven to lower blood pressure and hypertension, without drugs and medications...It's better to make diet and lifestyle changes and avoid taking medications/drugs, if possible.
That is exactly what my doctor suggested, and it's very close to what I've been following.
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Old 06-09-14, 08:57 AM
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Today I measured 135/102. That's a 45 point drop on the systolic from the highest single measurement a week and a half ago.

That seems like too much too fast, so I keep expecting the numbers to fluctuate back up, but it keeps not happening. Presumably I'll plateau soon, but as long as I keep seeing the trend downward, I'll stick to my current diet and exercise approach.
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Old 06-09-14, 10:06 AM
  #55  
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It is fantastic that you're numbers have improved and as importantly consistently improved this much....
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Old 06-09-14, 10:32 AM
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Originally Posted by Null66 View Post
It is fantastic that you're numbers have improved and as importantly consistently improved this much....
Time will tell if it's genuine and persistent improvement, or if there's some kind of fluke involved here.

Even when my bodyweight was in the low 180's and my resting HR in the high 50's, my BP was above 120/80, although at that time I was much more concerned with calories than with sodium, potassium, sugar, etc. It will be interesting to see where it settles when I'm more concerned about quality than quantity, and at a bodyweight 40 lbs higher.
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Old 06-10-14, 06:47 AM
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I continue to follow my super-low sodium diet and to ride as much and as hard as I can, with no apparent ill effects on the bike. I am confident that I am consuming under 1000mg of Na every day, and probably under 500 most days, and there's no doubt that I'm sweating plenty out on the bike. I haven't had any issues with cramping, having done a mix of rides of varying intensity and duration. I've never been a cramper, which I used to attribute to my assiduous electrolyte management.
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Old 06-10-14, 07:32 AM
  #58  
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Originally Posted by Syscrush View Post
I continue to follow my super-low sodium diet and to ride as much and as hard as I can, with no apparent ill effects on the bike. I am confident that I am consuming under 1000mg of Na every day, and probably under 500 most days, and there's no doubt that I'm sweating plenty out on the bike. I haven't had any issues with cramping, having done a mix of rides of varying intensity and duration. I've never been a cramper, which I used to attribute to my assiduous electrolyte management.
That's good. But about the only way I have found to hit those numbers is to eat only "real food" that I prepared myself with zero added salt. Any processed foods -- even a slice of bread -- will jack up the total. Canned soups are among the worst. They should call them "Canned salt".

But, it's worked: the low sodium along with the weight loss got me off of the blood pressure meds I had been on for the past 18 years.
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Old 06-10-14, 08:09 AM
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Originally Posted by GeorgeBMac View Post
That's good. But about the only way I have found to hit those numbers is to eat only "real food" that I prepared myself with zero added salt. Any processed foods -- even a slice of bread -- will jack up the total. Canned soups are among the worst. They should call them "Canned salt".
That's what I'm doing, at least for now. My only prepared food is Nutella - everything else I'm making myself, including salad dressings and I bake my own bread. I knew that soup had a lot of sodium, what I didn't expect was that the "25% less sodium" soup would still be so brutal. I have found stock with no added salt, though, and I use that when making soup.


But, it's worked: the low sodium along with the weight loss got me off of the blood pressure meds I had been on for the past 18 years.
That's great!
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Old 06-10-14, 10:48 AM
  #60  
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Originally Posted by Syscrush View Post
That's what I'm doing, at least for now. My only prepared food is Nutella - everything else I'm making myself, including salad dressings and I bake my own bread. I knew that soup had a lot of sodium, what I didn't expect was that the "25% less sodium" soup would still be so brutal. I have found stock with no added salt, though, and I use that when making soup.

Yes, LOL. An analogy is: Does it make a difference if you hit the wall at 80mph or slow down to a reduced speed of 70mph?

The same analogy applies to fat: Most std American based diets say that low-fat is about 30% of calories... Yet that is 2 or 3 times what you get from a whole food, plant based diet if you don't use oils, nuts or fatty foods like avocados... When they say 'low-fat' they are talking about 10-15% of calories...

The scales are all relative... And, 'normal' only exists in the context of the society we live in.
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Old 06-11-14, 09:42 AM
  #61  
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I just did today's measurement, and the trend continues in the correct direction.


I've been doing 2 measurements each time, and consistently finding the second to be lower, which I attribute to having a bit of time to relax in the chair after walking to the drug store. But today I ended up doing 3, here's what happened.


First measurement: 137/102, HR 69 <-- Not bad.
Second measurement: 148/97, HR 62 <-- WTF? That might be a fluke, let's try once more.
Third measurement: 127/97, HR 66

That averages to 137/99, HR 66.


Even if it's a bit of a fluke, I was glad to see that 127! The Systolic numbers seem to be getting under control, but diastolic still has a long way to go. I'm looking forward to my next visit to the doc in a couple of weeks to get what should be more accurate numbers (using the BPTru machine), and to see where I'm at after a month on the straight & narrow, as well as to talk more about my options for managing this.

At this point, despite the improvement, I suspect that I'm not going to get to healthy numbers unless I cut a significant amount of weight. It might make sense add meds to the management strategy with the intent of weaning off them as I get leaner.
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Old 06-11-14, 09:44 AM
  #62  
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Originally Posted by GeorgeBMac View Post
Excuse me -- I think we were asked to keep the low-carb propaganda out of this thread.
Well, propaganda, yeah. But there has been some interesting info shared here. I don't mind people sharing their low-carb experiences, especially as it relates to BP.
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Old 06-11-14, 10:46 AM
  #63  
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Originally Posted by Syscrush View Post
Well, propaganda, yeah. But there has been some interesting info shared here. I don't mind people sharing their low-carb experiences, especially as it relates to BP.
The problem is that you guys are proselytizing an essentially unhealthy diet that is based on bad science that impairs long term health and performance (both on and off the bike) as well. You do not mind "discussing" it -- until somebody disagrees with your propaganda. Then you attack them and other diets.
... That is why the moderators have asked you to limit your proselytizing to the LowCarb/Paleo thread where you can discuss it without causing a war...

In other threads, the proselytizing has caused problems. But, like good evangelists, you guys keep looking for soapboxes to preach from.

Sorry, if you want to eat unhealthy foods, that is your choice. But please do not use these forums as a soapbox to preach from. Or, if you do, then either expect disagreement and deal with it -- or limit your proselytizing to the designated safe realm of the LowCarb/Paleo thread.

And, I apologize in advance for generalizing about the sensitivity of the LowCarb/Paleo evangelists. There are some who are willing and able to discuss the pros and cons of it. But there appears to be an equal or greater number who cannot and will not tolerate any disagreement with their chosen diet and cause problems on these forums.

I think it is fair to speculate that the moderators of this forum welcome healthy discussions. But they obviously think differently about the proselytizing and its inevitable consequences. That is why they designated the safe haven of the LowCarb/Pleo thread for your propaganda.
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Old 06-11-14, 11:01 AM
  #64  
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Originally Posted by GeorgeBMac View Post
The problem is that you guys are proselytizing an essentially unhealthy diet that is based on bad science that impairs long term health and performance (both on and off the bike) as well.
I wrote that I don't mind some low-carb comments here, I'm the OP - not a LowCarb/Paleo person. Frankly, I think it's disgusting, but the people who posted here were at least being civil and citing sources.

Looking at my own experience so far, I've significantly reduced my BP numbers after severely restricting:
- caffeine
- sodium
- refined sugar
- simple starches / white flour
- animal fats

And significantly reducing protein.


I'm not following a low-carb diet by any means, and I'm not eating any meat (although I am having a boiled egg almost every day), but I am making a big effort to cut out starches and sugar. My results are not necessarily counter to the LowCarb approach.
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Old 06-24-14, 07:56 AM
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OK, a little update. A bit over a week ago, I went out for a 70k ride on a Friday afternoon, keeping the intensity as high as I could sustain for that distance/time. In a compromised bit of planning, I had a tailwind for the ride out and a headwind for the ride home, which had me working hardest in the second half of the ride.

And for the first time since starting to clean up my act, I started to have some pretty painful cramps in my calves (and to a lesser degree in my thighs). It wasn't incapacitating, but it was definitely there and not pleasant. I stuck with my super-low sodium diet through Fri evening and Sat, then took a measurement on the Sun morning and got 126/78, HR 66.

This weekend, I did 50k on Fri and then 100k on Sat. My measurements on Sun averaged to 120/87, HR 73. I stuck to the low salt through Sun, and on Mon after a few hours in the office, I was at 140/99, HR 70.

Based on all of this, I think that I'm pretty sensitive to sodium. I don't think it's coincidence that my lowest diastolic number happened soon after my first time experiencing leg cramps on the bike.

I also think that the way it went back up so much after getting back to work indicates that diet and exercise alone are not going to keep my #'s in a healthy range. I'm going to resume early morning yoga before work and see if that helps me better manage my work-related stresses and keep my BP where it belongs, but I do expect that some kind of meds are going to end up part of the management strategy long-term.
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Old 07-07-14, 02:23 PM
  #66  
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Originally Posted by Syscrush View Post
OK, a little update. A bit over a week ago, I went out for a 70k ride on a Friday afternoon, keeping the intensity as high as I could sustain for that distance/time. In a compromised bit of planning, I had a tailwind for the ride out and a headwind for the ride home, which had me working hardest in the second half of the ride.

And for the first time since starting to clean up my act, I started to have some pretty painful cramps in my calves (and to a lesser degree in my thighs). It wasn't incapacitating, but it was definitely there and not pleasant. I stuck with my super-low sodium diet through Fri evening and Sat, then took a measurement on the Sun morning and got 126/78, HR 66.

This weekend, I did 50k on Fri and then 100k on Sat. My measurements on Sun averaged to 120/87, HR 73. I stuck to the low salt through Sun, and on Mon after a few hours in the office, I was at 140/99, HR 70.

Based on all of this, I think that I'm pretty sensitive to sodium. I don't think it's coincidence that my lowest diastolic number happened soon after my first time experiencing leg cramps on the bike.

I also think that the way it went back up so much after getting back to work indicates that diet and exercise alone are not going to keep my #'s in a healthy range. I'm going to resume early morning yoga before work and see if that helps me better manage my work-related stresses and keep my BP where it belongs, but I do expect that some kind of meds are going to end up part of the management strategy long-term.

WOW!
You are setting a wonderful example!

I'm trying the high(er) potassium lower sodium route. I read somewhere that it's like 3 grams / day of potassium and no more the 2.5 grams /day of sodium. Trying to stay well under 2.5, but having trouble with getting potassium up as my major sources just don't add up to that...

Does anyone know if salt builds up in our tissues or we otherwise have an inventory to draw from? Like Iron or fat stores?

Perplexing, the only time my sweat was salty was on a BOP med...
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Old 07-09-14, 05:17 PM
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Here's some info on sodium and hydration while riding from Hammer:
Does a High Sodium Diet Inhibit Endurance Performance and Health? | Hammer Nutrition
Electrolyte Replenishment | Hammer Nutrition

We cook our own food, mostly plants, and have to be careful to get about 1.5g sodium/day. On the last day of a recent tour I had the opportunity to take my BP: 106/54. I was pretty tired, but well hydrated, etc. On the tour I was on a very high carb diet, plus beer and chips every day after riding, plus eating restaurant food. But I rode a lot.

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Old 07-23-14, 08:58 AM
  #68  
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Originally Posted by Syscrush View Post
OK, a little update. A bit over a week ago, I went out for a 70k ride on a Friday afternoon, keeping the intensity as high as I could sustain for that distance/time. In a compromised bit of planning, I had a tailwind for the ride out and a headwind for the ride home, which had me working hardest in the second half of the ride.

And for the first time since starting to clean up my act, I started to have some pretty painful cramps in my calves (and to a lesser degree in my thighs). It wasn't incapacitating, but it was definitely there and not pleasant. I stuck with my super-low sodium diet through Fri evening and Sat, then took a measurement on the Sun morning and got 126/78, HR 66.

This weekend, I did 50k on Fri and then 100k on Sat. My measurements on Sun averaged to 120/87, HR 73. I stuck to the low salt through Sun, and on Mon after a few hours in the office, I was at 140/99, HR 70.

Based on all of this, I think that I'm pretty sensitive to sodium. I don't think it's coincidence that my lowest diastolic number happened soon after my first time experiencing leg cramps on the bike.

I also think that the way it went back up so much after getting back to work indicates that diet and exercise alone are not going to keep my #'s in a healthy range. I'm going to resume early morning yoga before work and see if that helps me better manage my work-related stresses and keep my BP where it belongs, but I do expect that some kind of meds are going to end up part of the management strategy long-term.
How's it going?

I'm all over the map.

Also I tend to have weird BP numbers after a decent ride. Sometimes high ( usually systolic) and low to really low diastolic... Next day usually both numbers are lower...
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