0:00 Here are 10 completely natural things that I would be focused on if any doctor told me you have high blood pressure and I would be instituting all of these things as soon as possible. Most of you already know me. For those of you who don't, my name is Dr. Dand and I'm a practicing doctor for many years and personally I would do anything possible to avoid getting sucked into the medical industrial complex and being on prescriptions. And it is remarkable because most cases of high blood pressure nowadays are due to underlying insulin resistance. And I've made lots of videos on this topic before. But it is very possible in many circumstances, the vast majority, to see improvements in blood pressure if people institute
0:47 natural methods. How many doctors talk to you about the natural methods that I'm about to mention to you here? So, let's dive right in then. Now, in terms of the numbers for blood pressure, of course, authorities are getting stricter every year, it seems. I've talked about that a lot as well, but let's just say for argument sake that my top number, the systolic number, was hitting 140 or above regularly, which most doctors would consider to be mildly elevated. And my doctor said, "Canil, we think you might need blood pressure pills. These are the things that I would be focusing on over the next few weeks to avoid being on a pill completely natural. Let's go then. Number one, sugar intake.
1:32 I would be absolutely relentless about thinking about cutting back on sugar intake. I know the medical establishment is so fixated on salt intake. If you look at advice and guidelines online, that's the first thing that comes up. Now, of course, excessive anything isn't good. If you have excessive salt, it's a bad thing. But generally, salt is perfectly fine. As long as your kidneys are working, as long as you don't have heart failure, I don't know what this obsession is with salt. I would be obsessed with sugar intake. It is hidden absolutely everywhere these days. Look at ingredient labels. You have all these weird names like weird syrups, etc. They hide it in everything. And most people consume an insane amount of sugar every
2:19 day. And that sugar is converted into fatty acids via a process known as denovo lipogenesis which results in excess fatty tissue accumulation and then a vicious circle of more insulin resistance. So most people know that sugar is bad but be very mindful of this. Cut back on those desserts and treats. You really don't need them. Eat a Greek yogurt instead which is higher in protein and be very careful with hidden sugars. So that's the first thing. Number two, I would simply walk more. We've lost the art of this in toxic modern mainstream culture. We walk much less than our ancestors used to. So, walk at every opportunity. It's amazing. I love walking. I often have some of my best ideas for even videos
3:06 while I'm walking. Walk after meals. That is especially good. If you work in an office, get up during the day, walk around the perimeter of the building, but simply walk, walk, walk at every opportunity. That's great for improving insulin sensitivity as well. Number three, focus on sleep. There have been fascinating studies done which have shown that when people are ticking even all of the other right boxes, they exercise, they do other good things, if they're not sleeping enough, that results in excess cortisol production, which helps to drive a high blood pressure. So, make sleep a non-negotiable part of your life. The sweet spot for most people is somewhere between 6.5 to 8.5 hours. For me, it's somewhere between 6.5 to 7 hours. But
3:51 know what your sweet spot is. Have a winding down routine at the end of the night. Avoid bright screens. Avoid eating and drinking too late. Try to go to bed at the same time. Make sure that your room is nice and cool. Sleep is when your body rejuvenates. Your cells replenish. We've all had that experience after a good night's sleep that we really needed. How good do we feel? So, that's the next thing I would like you to focus on. Number four, do not become obsessed with this issue. There are some people who will absolutely check their blood pressure multiple times every day. I'm talking like six or seven times every day. Sure, you can check it every day, even twice a day, even three times a day if this is a focus for you. But there are some people who check it even more than that. They have all these
4:36 devices on their wrists all the time. Don't become obsessed with it. Be reasonable because obsessing over anything is never a good idea. Do everything else. Hit the right tick boxes and everything else will fall into place. I usually advise when people are on this journey and it's always a good idea to check blood pressure at home. Two or three times a day while you're actively doing this is enough. And after you check it and you've noted it down, put it out of your head. Number five, stay well hydrated. Too many people forget this. I'm not a fan of any arbitrary number like with steps every day, but most people don't drink enough fluids. So, for most people, at least several glasses of water every single day. You can put a touch of lemon in it. I like doing that. Tea and coffee do
5:22 count as well. Avoid the sodas, especially the sugary sodas. That's another thing with sugar intake. Don't drink your calories. That's a big downfall for many people. But stay hydrated as much as you can. Number six, muscle strengthening. This is absolutely golden. Many people miss this out and I accept no excuses from absolutely anybody. Don't care who you are. I have worked with people in wheelchairs who literally still do light dumbbell exercises. I'm not talking about becoming a bodybuilder. I'm talking about maintaining strength, maintaining tone with each passing year. Muscle is very physiologically active. The more muscle you have, the more likely you are to be insulin sensitive and also burn
6:07 some body fat as well. So, absolute minimum 20 minutes three times a week. If you're a superstar, if you're a champion doing it every day, I'm even more proud of you. Okay, so let's go next. Number seven, natural supplements. There are a whole array of natural supplements that can help you on this journey. All backed up by research. Of course, the medical establishment is never going to actively promote these. They are so bought into the big farmer narrative, but I'm all for natural compounds. These are natural things which don't come with a ton of side effects and have been shown in research. Remember, it's very difficult to do research on these things because nobody will fund it. But let me tell you a few natural supplements that I think are fantastic. Number one, magnesium. a
6:54 whole array of benefits involved in hundreds of biochemical reactions within the body. Number two, cinnamon. This has actually been known for centuries, probably thousands of years in Eastern culture. Cinnamon can really help to improve insulin sensitivity. Of course, you have to be doing everything else right. And you can't have cinnamon on your doughut, but you get what I'm talking about. Personally, I put cinnamon in my tea. Turmeric containing curcumin. Those of you who follow me regularly, you know that this is my absolute favorite. So much research out there on the benefits for inflammation, benefits as an antioxidant of turmeric, which contains curcumin. That is the active compound. And remember to always have turmeric with black pepper to help
7:40 with absorption. Personally, I consume turmeric every single day in both my food and as a supplement. There's some evidence that when you heat it up in food, the effects can be lowered a little bit. That's why I have it as a supplement as well. Very good for a whole load of bodily organ systems and the heart as well. There's some interesting research out there with turmeric and the heart. Other supplements as well can also help. Many out there. I'll make another video another time, but those would be my top ones. Next up, we have stress. This is a crucial thing to also focus on and I know it is easier said than done. Stress is absolutely everywhere these days. And the funny thing is I speak to a lot of people above a certain age, above the
8:25 age of 65, 70 who will tell me in all their wisdom, oh we thought that all the stresses will finish once our children have grown up, once they're out of the house, once we've retired. But the reality is the human mind will always find something to potentially stress about, especially in today's environment. Hopefully, you're not hooked to social media algorithms which are feeding you absolute crap on your device. Take it all in your stride. Do anything you can to lower those cortisol and adrenaline levels. I advocate for half an hour a day, whatever works for you. Whether it's a walk in nature, whether it's meditation, whether it's watching your favorite comedy show, personally for me, an intense 1-hour workout in the gym works wonders. I feel absolutely golden afterwards. Next up,
9:12 number nine, be careful with certain substances, including alcohol and caffeine. We mentioned already that tea and coffee, are okay, but don't go over the top. Personally, I drink about three cups of tea every day. But I know some people who will drink several cups of coffee. Personally, I don't drink coffee. But be mindful of that. You all know what is sensible and what is not sensible. Alcohol is an interesting one. I don't think you need to become a nun or a monk and avoid alcohol completely. In fact, it helps many people. The odd drink every now and again. But don't be excessive with anything. Be sensible. And alcohol at the end of the day, we all have a story to tell about what excess consumption can do to anybody. And if you're consuming alcohol in excess, you know who you are. That
9:58 should be something that you should cut back on while you are trying to lower your blood pressure naturally. Next up, number 10. I also want you to really think if you have excess body fat that in essence your journey to lowering your blood pressure of course you are improving insulin sensitivity you are lowering inflammation but the more you can lower excess body fat the better. Most people have no idea what the ideal body fat percentage is for them or even what their own body fat percentage is. Unfortunately nowadays, we all know this from looking around us and it's happening at a younger and younger age are carrying around excessive body fat tissue and that is inflammatory tissue that represents insulin resistance. Know
10:44 what your numbers are. I will include a link down below for a particular scale that I use. I think it's fantastic. It's only around 20 to $30 on Amazon, but I've been using it for years. It attaches to my phone and will quickly tell me what my body fat percentage is. Of course, it's not 100% accurate, but it gives you a good idea and then you can go online and you can compare it to your ideal body fat because the closer you get to your ideal, the more likely you are to have a good blood pressure and it won't start creeping up because of inflammation and insulin resistance. So, those are 10 things that I would urge you to focus on if you want to go about this naturally. Personally, I would do anything to avoid being on prescriptions and getting sucked into
11:30 the medical industrial complex. Shall we go over those again? Number one, focus relentlessly on sugar. Number two, walk more. Number three, sleep enough every night. Number four, don't become obsessed with this issue. Number five, stay well hydrated. Number six, get some muscle strengthening in. Number seven, natural supplements. A whole array out there that can help you on your journey. Number eight, stress management. Number nine, be careful with alcohol and caffeine. And number 10, think of this as a journey of reducing your excessive body fat if that is you. Of course, these don't apply to everybody. Maybe you're already ticking some of these boxes, not ticking others. Everybody is unique. But the broader point here is that I don't think the medical
12:15 establishment is anywhere nearly in on this as much as they should be. They're 2% in. and they'll make a statement, oh, are you exercising? That's it. That's the end of the discussion. Well, that is like a teacher whose students are failing, making the odd statement about maybe you want to do your homework and then getting back to whatever they're talking about, not actually following through, making sure that these important things get done or stressing them anywhere nearly enough. And of course, I know that in the current system, it's tough for doctors. They have 5 minutes with a patient. But whose fault is it that their medical profession is in the situation it's in where they have forgotten these basic principles where they have sold out to these other big business interests? They've sold out to the government as
13:01 well. The medical profession is not where it was 20 to 30 years ago when things were a lot more sensible. I remember when I was growing up in my village in England. It was firstly so easy to see the doctor. You could show up on the same day. They would frequently just call you in and say, "Hey, come in." They'd have a fraction of the paperwork to do. And I remember it was pretty tough to get a medicine off a doctor. It was an absolute last resort. Doctors used to have a lot more common sense. You will remember those days. But nowadays, we have a complete big farmer paradigm. I mean, turn on the television in the United States if you're unfortunate enough to have cable TV. What do you see? Ad after ad after ad for pharmaceutical products. It never used to be like that. Something has gone badly wrong. And the medical profession
13:47 has bought into this narrative when actually the principles of hypocrates, the father of medicine were for thousands of years do the natural things first. Food is medicine. And interventions pharmaceutical interventions, I'm not saying they're never necessary. There are a lot of people out there who need to be on their blood pressure pills. But the point is there are many natural things that anybody could do. So I hope that was helpful. Let me know your thoughts down below or do you have anything else to share with everyone? I'm rooting for you all to succeed in every way possible as naturally as possible. And then the medical industrial complex, doctors, pharmaceutical products are the last resort. So keep going everyone. I know that everybody who watches here is really trying very hard. I know that you
14:34 feel completely stuck frequently. It's tough to find good doctors out there, especially doctors who are focused on metabolic health. I actually wish that there was a magic list somewhere of doctors everywhere in every part of the country who were more aligned with holistic practice metabolic health. Unfortunately, no such list exists. I know many people contact my team asking and I so wish that I could help everybody but unfortunately there aren't many doctors out there who are thinking outside of the box. But that is what we need a complete revolution in medicine. Okay everybody, thanks again. Check in the links down below for all of my work, including my 30-day Kickstarter Metride Method, natural insulin resistance reversal, and holistic fat loss program.
15:21 We've had so many good reviews for that. Many people who have improved a lot of their parameters including blood pressure naturally, if you would like more help, and if you are serious. That is the key here because telling you all of this is one thing, but are you motivated? you know, if it's you who needs to make these changes. Also, in the links down below, my website, my free newsletter, if you're not already signed up for that, why not? Please do so. And our natural health and wellbeing store, ohighwwellness.com, if you're in the USA, North America, ohighwwellness.co if you're in the UK, Europe. Take care, everyone. If you enjoyed this video, you will also enjoy some of my other videos on how to naturally optimize metabolic health. Hit the like button if you like this video. Subscribe to this channel if you haven't already for more similar videos in the
16:06 future. And do share this video with anyone else who may benefit. We'll speak again very soon.
