Blood pressure - How low is too low?

During a national television programme to test the health of the nation some years ago, there was much lecturing and finger-wagging. At one point, the highly knowledgeable medical expert stated that even a blood pressure of 120/80 was too high and that a lower BP of 110/70 or less was desirable for least risk of cardiovascular disease. Although this view is now more or less official doctrine nowadays this still has to be challenged.

Are we producing a nation of the "worried well"? The simple fact of life is that the vast majority of us have BPs of about 120/80, so how can this be unhealthy? Well, it is not unhealthy, that's for sure. If BP is much less than 120/80 there is no doubt that your risk of suffering a heart attack or stroke decline a little more; but at what cost?

I recall a very interesting study (no reference, sorry) in which the mental gymnastics of subjects was tested. Researchers discovered that the participants with the higher blood pressures out-performed the ones with the lower BPs! Now, if you are an over-trained athlete or a patient on blood pressure lowering medication, you will appreciate what I mean when I go on about "Brain Fog".

Low blood pressure means less blood to the brain and therefore poor mental function. In the over 65's, being on blood pressure medication is associated with an 8-fold increase in motor vehicle insurance claims! Fix one problem with a pill and cause a whole lot more further down the line. This is myopic medicine.

To get blood pressure consistently less than the optimum BP for daily functioning, it is necessary to either be unwell, or to be on blood pressure reducing medication. I am not aware of any research that proves that blood pressure drugs will extend life or improve quality of life for subjects with moderately raised BP (if you can call it that) - say, 130/85. The small reductions in cardiovascular risk are not worth the associated risks.

The better strategy for maintaining good cardiovascular health is not to get all worked up if BP is a few points over 120/80 - that will just push it higher. Relax! Work on your diet, exercise daily, take a few key supplements and get on with life with the knowledge that your brain is pumped and primed for a good day's work!

Working out in the gym - balance between cardio and strength training?

I am 51 & try to get to the gym 4 times a week. What balance between cardio & resistance training should I do?
Ron
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Gary Moller comments:
(This was first published on www.grownups.co.nz)
Ron,

• To improve an aspect of fitness, such as strength, you need to do three exercise sessions per week.
• To maintain an aspect of fitness, such as strength, you need to do two exercise sessions per week.
• A well structured cardio or strength training programme will have overlap of both.

If you work indoors, then cardio exercise is best done outdoors, even during the depths of winter, because bright sunlight and fresh air are essential for physical and mental health. This can be any form of exercise that has you puffing a little for 20 minutes or longer and can include a brisk walk to and from work weekdays and a long walk during the weekend.

So, to improve strength above where it is right now: do 3-4 gym workouts per week and do so for about six weeks. Do two quality cardio exercise sessions per week. Better still, walk to work daily.

After six weeks, reduce the gym work to 2-3 sessions per week and divert more energy into the outdoors cardio exercise for about 6 weeks.

After six weeks, switch the emphasis back to the gym. Body and mind will love these swings back and forth.

Set yourself goals that challenge and inspire. For example; your goal might be to walk the Tongariro crossing in 6 weeks time. Another might be to take your lover for a romantic paddle down the Wanganui River in springtime, so that you can show off your chiseled chest and paddling prowess!

Got the idea Ron?

Deep vein thrombosis (DVT) in office workers

A New Zealand study has warned that that office workers are at risk of developing deep vein thrombosis (DVT)from sitting immobile at their desks.

The Sunday Telegraph newspaper says sitting immobile at a desk for hours at a time will be revealed as a serious risk factor for so-called "economy class syndrome".

It says a study to be presented at the annual conference of the Thoracic Society of Australia and New Zealand later this month has found prolonged immobility at work is the most common factor shared by DVT patients.

Researchers found one in three people attending an outpatient clinic reported sitting for eight hours or longer before suffering a venous thromboembolism.

The worst-affected were managers, IT workers and taxi drivers, according to the research from the Medical Research Institute in Wellington.
(Click on the title for the whole news report).
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Gary Moller comments:
This research by Professor Richard Beasley has been long overdue. It illustrates the dangers of sitting for long periods without moving regardless of the location.

I recognised this risk several years ago and developed a seminar for athletes, coaches and team managers on the dangers of sub-clinical DVT and its detrimental effects on athlete performance. I learned many years ago from experienced world class runners like Rod Dixon, Dick Quax and Dick Tayler that one could never produce a personal best if the journey to the race venue was any longer than a few hours within a day of the event. The usual action, by these athletes, upon arrival at their venue was to put on their running kit and do a quick blow out to get the blood circulating.

I have dug out my old handout notes and turned them into a downloadable file. The advice applies equally to desk jockeys as it does to atheltes.

Here is the link - have a read and let me know what you think.

All about sex: The connection between libido and exercise

This is the second of several articles about Libido. While I am not an expert in such matters, here is my understanding of the exercise physiology that works behind the scenes.

Having spent 20 years in the gym industry there has been more than the occasional passing comment from clients that their sex lives have received a boost of energy and enjoyment after commencing a fitness programme. This sure has been the case where couples work out together. Let's look at some of the possible reasons:

A plumber's view of the penis The penis is like a mass of flexible pipes encased in a flexible casing. Blood flows in through the arteries and flows out via the veins. During arousal, the outflow is clamped off, causing the penis to balloon. It's as simple as that. How effectively this happens depends on the blood flow and the tone of the blood vessels. Decreasing cardiovascular health may reduce penile performance because:

• The power of the pump (heart) is insufficient to maintain a strong inflow into the penis.
• Arteries can become progressively clogged like a kitchen sink drain pipe that has had fat poured down it over the years, reducing blood flow
• There may be fewer of the prolific microscopic blood vessels in the flesh (capillaries)
• The blood vessel walls lose tone and flexibility and are therefore less able to fully constrict to cause and maintain an erection.

The urban myth of the sexual stamina of the long distance runner has some merits from a straight analysis of the workings of the body's plumbing. Endurance exercise strengthens the heart, tones the blood vessels and causes a proliferation of capillaries.

Testosterone: The Agressor Hormone A powerful libido factor at work in both men and women is declining testosterone levels with age. Testosterone has a direct effect on libido in both men and women, despite the commonly held belief that this "male" hormone is found only in men. As we all know, men have two brains and it is speculated that testosterone works on both. Testosterone levels peak during one's 20's and progressively declines over the following decades.

Vigorous exercise like sprinting and lifting heavy weights, that build muscle elevates testosterone levels. This applies to both men and women. The converse can be assumed: Deteriorating strength and muscle tone with inactivity will be associated with lowering testosterone levels. So, one way to counter natural reductions in testosterone production with ageing is to do explosive exercise and lift heavy weights.

Those who work out together, stay together Working out together, whether it is a run in the bush, or lifting weights is a bit like an extended foreplay session. Shared experiences - be they fun-filled, exciting, daring or a thrilling achievement like climbing a mountain peak or completing a half marathon - bring couples closer together with a shared exhilaration.

There's just something about hard bodies Its not just the extra testosterone or the better blood flow, or the feeling closer with your partner: Let's face it - a strong, toned body has a certain physical attraction for most and it generally works a lot better.

So here is Dr Sex's workout prescription for lasting libido:

• Do two long, slow endurance workputs per week (rowing, cycling, running, walking, swimming, hiking etc).
• Do a progressive weights lifting programme 2-3 times a week to build muscle.
• Take up an explosive, exhilarating physical activity with your partner like restricted full-contact boxing, karate, judo, netball, indoor soccer, badminton, squash, climbing, sprinting, shot-putting and do 2 times a week.
• Take weekly dancing classes with your partner.
• Make sure that you are having fun together when you are doing these.
• Then, if you have any time and energy left after doing all of the above; make love!

A final piece of advice: Use it, or lose it! Every organ in the body (male or female), be that brain, penis, muscles, bones or heart; responds to how it is being used by strengthening those functions that receive the most use, while reducing the functions that recieve the least. So, if your penis is going the way of the vestigial Appendix, you now know what you have to do - give it a regular workout like any other muscle 2-3 times a week.

The next article is about nutrition. In the meantime, start working on the fitness, if you are not already.

Omega Oils - Flax vs Fish Oil

Despite diminshing fish stocks, the push is on to have us consume more and more fish oil. Apparently fish oil is superior to plant derived omega oils like flax seed and evening primrose oil. Is this true, or is it merely big budgets getting in the way of the facts? I am not convinced that one source is superior to the other from a health point of view, although I am tending towards being in favour of flax seed oils. What I am convinced about is that these oils, regardless of their source, are of undoubted benefit and the list of benefits grows by the day. Here are some basic facts about fish and flax oil ingredients:

• Flax seed contains Omega-3, 6 & 9; fish oil only has secondary Omega-3
• Flax Boost (A blend of flax seed, black currant and star flower) contains secondary Omega-3 EFA (Steriodonic Acid), as well as primary Omega-3 and Omega-6 EFAs. Taking these secondary EFAs means the body means your body does not have to perform the conversion from primary to secondary EFAs.
• Fish oils are often recommended because they contain Omega-3 derivatives EPA and DHA, rather than the Omega-3 precursor Alpha Linoleic Acid (ALA) found in flax seed oil. The thinking is that if these derivatives are taken directly, the body does not have to make them from the precursor.
• It is however beneficial to consume some ALA because it is thought to have some specific functions in the body.

So, if that has left you confused, don't worry. The guts of this is that it is a good idea to get your healthy nutritients from a variety of sources, rather than one alone. Your body will take care of the rest!

Having said this, flax seed has some emotional and convenience advantages (I am referring to Waihi Bush flax seed in particular) because:

• It is organically grown and free of pesticides, heavy metals etc
• It is from a sustainable source
• It is a vegetarian source
• Fish stocks need preserving - not further depletion
• Toxic residues concentrate in fish stocks, although we are assured that fish oils are free of these
• Flax seed oil is rich in natural vitamin E
• Flax seed is pleasant tasting, so can be used as a butter substitute on bread, drizzled on salads, or simply taken straight from the bottle
• Gram-for-gram flax seed oil is much, much cheaper

Dreaded droopy dick syndrome

"Dear gary,
IT is interesting to see the plethora of ads and products being promoted for the treatment of the dreaded droopy dick syndrome in the middle aged men,apart from the Viagra type products there are many natrual products such as "Horny goat weed" or "Macca"
Although I am not suffering any problems in this department yet , I very much want to look after my best mate and keep him in good working order for the coming challenges .
I was wondering if you have any experience with this problem ,and could recommend any of the natrual suppliments, or methods to prevent this from becoming a problem.

John Holmes"
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Gary Moller Comments:
John, I am pleased to know that you are without the above-mentioned matters.
There are several key factors at work that may combine to bring about declining libido in both men and women. While I am not, for one moment a medical expert on these matters, I feel I do have a reasonable grasp of some of the contibuting physiology underlying this gradual decline in sexual performance as age has its way:

• Stress, fatigue, sleep deprivation and depression
• Hum-drum relationships
• Mineral depletion; especially magnesium
• Vitamin D deficiency
• Loss of physical condition and muscle tone
• Gradual loss of circulation mostly affecting the periphery of the body
• Side effects of prescription medicines
• Hormonal changes associated with ageing

Referring directly to your question about Viagra, Horny Goat Weed and so on, these may or may not be of any use and, if they do have an effect, these should only be regarded as temporary fixes or "jump starters", since they may not deal with the underlying issues, such as stress and fatigue.

I am going to try to tackle each of the eight factors listed above over the next few weeks.

John, Thankyou for raising this important and topical subject.

Games medallist defies medical warning in return to medal rostrum

Commonwealth Games cycling silver medallist Hayden Roulston defied his doctors to win the New Zealand road title, two months after being told he has a life-threatening heart condition.

The 25-year-old claimed he was "100 percent cured" but refused to reveal details of his treatment.

Roulston was told by his cardiologist two months ago to quit riding after he was diagnosed with the incurable heart disease arrhythmogenic right ventricular dysplasia.
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Gary Moller comments:

In my earlier article, I expressed confidence that a change of diet and lifestyle could bring about a resolution of this cyclist's "incurable condition". Hayden has demonstrated the benefits of nutritional strategies for managing health problems. For this, he has done us all a service. But; I do not entirely approve of his actions.

As they say: "one swallow does not make a summer" and so it is premature for Hayden, or anybody else to announce a 100% cure. I still stand by my recommendations that a cautious approach be taken, including a graduated build back to competition over a year. Whoever is advising or treating him should insist on this.

There is no need for haste.

Warning about serious side effects of Warfarin

The US label for warfarin has been strengthened to include a black-box warning about the risk for major or fatal bleeding.SIDE EFFECTS: The two most serious side effects are bleeding and necrosis (gangrene) of the skin. Bleeding can occur in any organ or tissue. Bleeding around the brain can cause severe headache and paralysis. Bleeding in the joints can cause joint pain and swelling. Bleeding in the stomach or intestines can cause weakness, fainting spells, black tarry stools, vomiting of blood, or coffee ground material. Bleeding in the kidneys can cause back pain and blood in urine. Other side effects include purple, painful toes, rash, hair loss, bloating, diarrhea, and jaundice (yellowing of eyes and skin). Signs of overdose include bleeding gums, bruising, nosebleeds, heavy menstrual bleeding, and prolonged bleeding from cuts.
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Gary Moller comments:
I have referred to this widely prescribed cardio medication in the past as "rat poison" and we are now seeing plenty of evidence why it should never be given to humans.

Only a fraction of the complications resulting from prescription medications ever get to be reported, so when the authorities start requesting special warnings be placed on the packaging of a pharmaceutical, we should take heed. The problem/threat is probably much larger than it appears.

Most complications are so subtle and take so long to manifest that the association may never be noticed, let alone proven. While the big side effects may be fatal, it is the subtle ones that are the most prevalent and often they go un-noticed and are never recorded. If you take careful note of the list of complications above from taking Warfarin (especially the section that I have highlighted for you), you will not be surprised to learn what I am about to tell you:

The osteoporosis drug, Fosamax is associated with "Fossy Jaw" or death of the bone of the jaw, a horrific disease for which there is no effective treatment. Well, it may not be just Fosamax: I can tell you that Warfarin may be producing similar cases of bone death, possibly the result of chronic micro-bleeding into the bone. I am aware of one case where this appears to be happening with the result that this unfortunate person is steadily losing his jaw bones; but these matters are difficult to prove, as I mentioned earlier. What is most astonishing about this horrific case is he is still being prescribed the Warfarin! This stuff is what horror movies are made out of.

If you want effective alternatives to rat poison to reduce cardiovascular risk, try a daily Kiwi Fruit, fish oil, vitamin E, the B Group of vitamins, magnesium, vitamin C, plus your usual fruit and veges.

Oh! I almost forgot - and exercise.

kiwifruit slashes risk for heart attacks and strokes in just 28 days

Effects of kiwi fruit consumption on platelet aggregation and plasma lipids in healthy human volunteers.
Duttaroy AK, Jorgensen A.
Department of Nutrition, University of Oslo, Norway.
"...Kiwi fruit which contains high amounts of vitamin C, vitamin E and polyphenols may be beneficial in cardiovascular disease; however very little is known about its cardioprotective effects.... We report that consuming two or three kiwi fruit per day for 28 days reduced platelet aggregation response to collagen and ADP by 18%... In addition, consumption of kiwi fruit lowered blood triglycerides levels by 15%... whereas no such effects were observed in the case of cholesterol levels. All these data indicate that consuming kiwi fruit may be beneficial in cardiovascular disease.
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Gary Moller comments:
An 18% reduction in potential for blood clotting and a 15% reduction in blood triglycerides is spectacular to say the least. This is as effective as one could expect when on drugs medication and without the risk of terrible side effects and crippling financial costs to you and the country.

I have always been a fan of NZ Kiwi Fruit which has a number of powerful nutritional qualities, including guaranteeing "regularity". Here in New Zealand where the modern Kiwi Fruit was first developed and commercialised, fat juicy ones can be purchased from the famer's market for as little as $1/kg. In fact, I have just returned from the market this morning with another large bag of Kiwi Fruit. At this time of year I ravenously consume 4-5 per day at a cost of about 50-60 cents. The oversized, blemished, or misshapen fruit are rejected for export so we get to buy them for a bargain. Often they are the best inside.

The message coming from this kind of research is loud and clear: There are highly effective natural therapies for preventing and managing most modern day ailments and getting old (Obesity, heart disease, diabetes, osteoporosis, droopy dick, depression, anxiety etc).

Cyclist's heart set on title

Cyclist's heart set on title 18 October 2006
By JANE MARSHALL
Top Kiwi cyclist Hayden Roulston will ride for a national title just seven weeks after being told he has a potentially fatal heart condition.
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Gary Moller comments:
Top Kiwi cyclist Hayden Roulston will ride for a national title just seven weeks after being told he has a potentially fatal heart condition.

Upon being diagnosed as having a life-threatening cardiac arrhythmia Roulston was advised to cease competitive cycling; but he is refusing to do so and has entered the NZ road championships much to the dismay of the organisers and fellow cyclist who fear his causing a crash and the possibility of their having to administer the Kiss of Life to him.

I have written several articles over the years about the ease by which athletes are easily misdiagnosed as having abnormal hearts when it is no such thing. Read this article here. Of course, we should never take cardiovascular matters lightly and I urge you to read these articles.

http://www.survivalsuit.co.nz/Newsletters/Sudden_death_during_exercise.

htmlhttp://www.survivalsuit.co.nz/Newsletters/Heart_Attack.html

In the case of a youthful gifted endurance athlete like Hayden Roulston who develops a potentially fatal heart arrhythmia and who just happens to have a heart the size of a football (In such cases this is healthy and not the usual unhealthy heart that cardiologists deal with daily) we should take the matter seriously while considering the possibility that the causes and the solutions could actually be very simple to the point of being so ridiculously obvious. It is possible that the cause is one or a combination of any of the following:

• Chronic, excessive use of caffeine, ephidrine, BZP and other stimulants (Endemic in road cycling)
• Depletion of essential fatty acids (Hardly a surprise, given the poor diets of some male athletes)
• Depletion of essential minerals, principally magnesium (I would bet my reputation that Mg levels are low)
• Excessive high intensity training and competition without sufficient, extrended recovery (A problem with young professionals who never have an off season nowadays)
• Vitamin D deficiency (This may occur in cyclist with poor diets and training for long periods in cool ot cold climates, having to cover up from neck to toe to keep warm)

If any of the above are happening with a young athlete, it is no wonder that the electrical activity of the heart muscle goes awry. This is a common experience in athletes (including myself) who train very hard. It is possible that there may even be pathologic physical changes to the heart, including sloppy heart valves, because things are getting a bit mis-shapen and flabby due to the poor nutrition and the inefficient function of the heart muscle.

The solutions may be as simple as this:

• A few weeks of complete rest before resuming a very gradual aerobic buildup over 12 weeks or longer before re-introducing high intensity work
• Getting immediately onto a completely heart-healthy diet as outlined in this article by Dr G Blazey
• Eliminating all stimulants, including coffee
• Boosting vitamin D levels if need be
• Taking a multi mineral plus a special magnesium supplement (This is a must for all athletes who are in serious training and competition)
• Taking up to 8 fish oil capsules per day, plus supplementary vitamin E, plus a couple of tablespoons of flaxseed oil blend. (all available from http://www.myotec.co.nz/ )
• Ongoing monitoring by a suitably traineed and equipped physician

With this simple, low-tech regime and medical supervision there may be no need for medication and a resolution of any arrhythmia problems should happen within a week or so. With time and the improved nutrition, the heart will tone and tighten and be much stronger and more efficient and durable than ever. If there is no resolution of the heart problem as a result of these measures, nothing is lost and much still gained: the risks of a fatal cardiovascular turn are reduced and the young ex-athlete is much the healthier overall for doing so.

While wishing Hayden all the best at his attempt to win the NZ title this coming weekend, it is still far too early for him to be doing intense competitive effort. Why the rush? He should be doing the programme that is outlined above and be on a carefully monitored buildup over a year or even longer at which time the decision is then made whether or not to resume intense competition. He's young and has plenty of time to make a comeback in great style - so why not take a year off Hayden? Go on a health kick and do some study or something else that is less strenuous than racing a bike then come back and kick butt in real style. Now that would really be something!

White Coat Syndrome

If getting checked at the doctor's office makes you nervous, then you may be relieved to learn that you are not alone and it even has its own term: "White coat syndrome". For this reason you should be wary of the results that may indicate that your BP is on the high side. If there is any suggestion of the need to go on medication, insist on self-monitoring your BP at home through the day over a few weeks using a digital BP monitor such as an Omron.

The doctor's office measurement of your blood pressure is a snapshot which can be misleading and may lead to unnecessary medication. BP fluctuates during a 24-hour period. BP peaks during the daytime hours, and can vary with work and activity. It can also surge during stressful events. For some people, this includes when a doctor or practice nurse applies the BP cuff.

If your BP is elevated, there are nutrtional and dietary measures you can experiment with; but bear in mind that these take time to kick into gear. You must be patient and medication may need to be taken during the interim to protect your cardiovascular health if BP is excessively high.

Know your blood pressure. Get an Omron:

Reducing high blood pressure naturally - Reporting Success!

Several months ago, Bob (not his real name) came to see me. His sitting blood pressure was a consistent 185/118. This was of real concern because anything over 150/100 represents a serious health risk and he was urged to consult his doctor.

Bob, now in his mid 40's, was over weight with a distinctive pot belly and he had a liking for refined and fatty foods, including meat pies. He did not normally have breakfast.

Additional to seeing his doctor, Bob was also given the following supplements to help manage his blood pressure and reduce his risk of a stroke or heart attack naturally:

• Magnesium
• B group vitamins with nutritional co-factors
• Fish Oil with vitamin E
• Flaxseed oil
• Chrometate multi mineral

In addition he was told to:

• Make some muesli using the recipe from this website and have it daily for breakfast
• Cut or eliminate the refined and fatty foods, including the meat pies
• Eat more fruit and vegetables
• Exercise daily, including doing sport and activities with his wife and children
• Steadily lose his gut (Hopefully, this would happen naturally with the above)

After 6 months and with a further consultation mid-way, I can report that Bob's blood pressure, as measured at the same time of day is now a consistent 145/95. This is a wonderful result and represents a significant reduction in cardiovascular risk.

Bob has visibly lost weight and his complexion and skin look healthier. He reports having more energy and enthusiasm.

What Bob demonstrates so well here is the power of a holistic approach to managing common health problems like raised blood pressure that would normally be heavily medicated. He also demonstrates the importance of consistently implementing comprehensive nutrition and lifestyle measures, rather than picking, choosing, chopping and changing. Lastly, he demonstrates that these measures take time to work their magic - several months, years and then the rest of one's life.

Do you have low blood pressure?

I have had many queries over the years about low blood pressure. Its surprising how many young women say they have it and it certainly is common among endurance athletes. I thought I would put pen to paper and give my take on the "problem".

The symptoms of an abnormally low blood pressure can include:

• Feeling light headed
• Feeling dizzy
• Being tired or feeling fatigue on exertion
• Fainting, transient blurring of vision, or transient confusion.

A special mention about Athletes

These symptoms are common among endurance trained athletes. The vascular bed in the legs may be huge and the blood may easily pool in the legs. Combined with fatigue from training, a little dehydration, possibly mineral depletion as well, and a tired heart and the athlete may come close to passing out upon standing up too quickly. This is because the blood drops out of the head momentarily, thus causing dizziness. In the female athlete, anaemia should be suspected and checked out by a blood test.

What is normal, high and low Blood Pressure?

Normal blood pressure is around 120/80. Blood pressures above about 145/95 require intervention. I have occasionally measured pressures higher than 200/150.

Low blood pressure is about 90/50 and sometimes lower (Mine used to drop lower than this when over-trained).

Possible causes of low blood pressure

Medications

• Medications for anxiety
• Medications for blood pressure
• Heart medications, diuretics
• Some anti-depressant medications.
• Mixing medications with alcohol

If you are showing symptoms of low blood pressure from medication, go back to your doctor and ask for a review. You are at risk of injury through inattention that may result in a potentially serious mishap like a fall or a car crash.

Non medication

• Dehydration
• Heart disease and heart valve disease
• Recent heart attack, changes in heart rhythm
• Bacterial infection in the system
• Kidney diseases
• Diabetes mellitus
• Other undisclosed illness like anaemia
• Bleeding
• Extreme dieting

If you develop low blood pressure and the cause is not obvious, get it checked out by a doctor.

An aside about cardiovascular safety
Healthy or unhealthy blood pressure: consider keeping an automated blood pressure machine handy at home. Changes in blood pressure and resting pulse can be your first indicator of an illness developing. Most heart attacks, for example, have subtle warnings beforehand, like feeling tired, a shoulder strain or a touch of the flu - and unusual pulse and blood pressure changes. The earlier the respnse, the better the outcome.

Some healthy tips for blood pressure management

For blood pressure do the following:

If you are currently being treated for high blood pressure, please discuss this with your health care provider before making any changes, thanks.

• Do a brisk walk each morning, including weekends before breakfast
• Do other exercise like swimming, tennis and yoga as well as the walks
• Do one very long walk up to three hours once a week, like a trail hike, taking in only water for sustenance (You might need to gradually build up to this one)
• Take one Chrometate tablet with breakfast and another with dinner
• Coenzyme Q-10
• Have one dessert spoon of flaxseed oil with breakfast, lunch and dinner. You could add a few fish oil with vitamin E capsules as well as a beneficial extra.

Take all of the above for a period of three months and do not miss a day. Top up your supplies well before you run out of any.
Monitor blood pressure first thing in the mornings and later in the day at the same time daily.

Diet

• Reduce or eliminate all refined flours and grains. Replace with wholemeal grains and oatmeal and give preference for starches like Kumara and other root crops.
• Little or no refined sugar, including honey and sweets
• Reduce dairy intake
• Use flaxseed oil as an alternative spread to butter
• Reduce animal fats
• Eat fresh nuts daily
• Eat fresh fish twice a week
• Eliminate margarines and all oils that contain trans fatty acids (read the labels carefully)
• Have several daily servings of fresh fruit and leafy vegetable, carrots, celery etc

If you are carrying any excess weight, aim for a very gradual loss over the three months using these diet and exercise guidelines.

• Find something to laugh about each day
• Smile and say "hello" to at least one stranger each day

After three months, review your blood pressure health including discussing your progress with a health practitioner if BP is consistently about 150/100 or higher.

Why do I keep going on about magnesium?

Magnesium deficiency is widespread in all populations, including athletes. I first twigged to the importance of magnesium years ago when some researchers began administering it to heart attack victims upon entering emergency departments to see if it helped survival.

Magnesium deficiency contributes to high or erratic blood pressure, heart disease, poor circulation and muscle cramps. It calms the nerves.

When is magnesium deficiency suspected?
Magnesium deficiency should be suspected if any person has developed cardiovascular problems, muscle cramps, tendon problems, back and neck pain, fibromyalgia, stress, anxiety and nervous twitches. Incidentally, it is often associated with vitamin D (sunlight) deficiency. Many of the ailments I come across are cardiovascular and muscular in nature. Magnesium deficiency is suspected in many cases as a significant contributing factor. Sometimes the improvement from a few simple measures, including magnesium (and other mineral) supplementation is spectacular.

Is it more common nowadays?
We don't really know; however, we know much more about the importance of magnesium and there is good reason to think it is more common nowadays. For a start, we are living longer and older people don't eat as much or absorb nutrients quite as well as they did when young.

Magnesium deficiency is more likely nowadays because of our refined foods diet and the fact our vegetables are gown on intensively cultivated lands that have about 70% less trace minerals in them than 50 years ago (This is a good reason for growing your own veggies and feeding them with composted seaweed). Mineral water is often a good source of magnesium, but not so in most filtered water and zero in distilled water. Sea salt contains trace minerals, including magnesium. Processed salt (sodium chloride) has no trace minerals worth considering.

Sweat increases magnesium loss, so a person working or exercising for long periods in hot conditions has larger than usual needs for dietary magnesium. Topping up an athlete’s depleted magnesium stores will give a significant gain in both power and endurance and is the principal way to prevent muscle cramping.

How much magnesium do you need to keep healthy?
If deficiency is suspected, I recommend taking up to 800mg supplementary magnesium per day for three months. This is combined with other minerals, including calcium. After three months this can drop to less than 400mg.

Magnesium is stored in the organs, including the muscle and bones. While it is easy to boost blood levels in a day or so, it can take many months to build body stores. This is why I recommend a period of deliberate supplementation before backing off and then relying principally on diet.

Why don’t we hear more about the importance of magnesium?
The answer is simple, as well as disturbing: magnesium is dirt cheap and does not require a medical prescription. It is just like sunlight (vitamin D) which gets little or no promotion. This is despite the overwhelming evidence of the health benefits of magnesium for conditions like heart disease and ragged nerves.

There is no money to be made out of magnesium; whereas there is billions to be made out of all manner of heart drugs for example. You get it in your water, cheap sea salt and in your veggies. A course of magnesium supplementation costs just $10-15.