Controlling BP Naturally with IgAN

Introduction

When you have IgA Nephropathy, controlling blood pressure is an important way to protect your kidneys. Your doctor may prescribe you medication to help control your blood pressure; however, you can also do activities at home to keep your blood pressure in a healthy range. This article reviews ways you can help to control your blood pressure naturally with IgAN. 

What is blood pressure, and how is it treated?

Blood pressure measures the force of blood pushing on your arterial walls. The upper number (diastolic) measures the force when your heart is pushing out, and the lower number (systolic) measures the force when your heart is at rest. 

• Normal blood pressure is less than 120/80. 
• Elevated blood pressure is 120-129/80.
• Hypertension Stage 1 is 130-139/80-89.
• Hypertension Stage 2 is 140 and above/90 and above (1). 

It is important to know that everyone’s blood pressure goes up and down throughout the day. And there are times when your blood pressure will be elevated, which is normal (like when you exercise). It is essential to keep your blood pressure in a healthy range. 

Exercise

Studies show that moderate-intensity aerobic exercise for 30 minutes most days of the week can improve blood pressure. Aerobic exercise helps train your heart to work a little harder during the exercise to get stronger and work less at rest (lowering your BP).  

So, what counts as aerobic exercise?

• Brisk Walking
• Cycling
• Dancing
• Jogging
• Stair Climbing
• Swimming
• Inline Skating

You can do many more activities that count as aerobic exercise. The key to knowing if you are working hard enough is to do the talk test. For moderate-intensity exercise, you want to be able to talk but not sing during your workout.  

Breathing

Blood pressure goes up during stressful situations. This is normal; however, when you are under chronic stress, your body is on a heightened alteration more than it needs to be. Incorporating simple breathing exercises into your daily routine can help lower blood pressure during times when your body is stressed. Here is an article on 10 Breathing Techniques for Stress to give you an idea of how breathing can help you naturally control your blood pressure for IgAN. 

Sitting less

Whether you are working from home or binge-watching your favorite TV show, sitting for long periods can lead to high blood pressure (2). Getting up every 30-60 minutes and moving around is helpful. If you work in front of a computer all day, consider setting alarms or a short to-do list for in-between meetings to get you out of your chair. Standing desks can also help limit sitting for long periods of time. 

Eat less salt and the right amount of potassium

Eating less salt and more potassium can help control blood pressure. When we eat this way, the potassium pushes our body to remove excess sodium in our urine (which is super helpful for kidneys) (3,4). Many times, people on a kidney-friendly diet are told to limit high-potassium foods. Studies show that averaging 2000-4000mg of potassium per day (which is right in a kidney-friendly range) can help lower blood pressure (CDC).  

Many studies have shown that the DASH diet (Dietary Approaches to Stop Hypertension) lowers blood pressure. This eating pattern is low in sodium, moderate in protein, and based on fruits, veggies, legumes, nuts, seeds, and whole grains. If you need help with where to start with your food choices, this could be a great place for you. Also, finding a registered dietitian who understands your kidney needs can help you build a delicious and sustainable eating plan. 

Reduce stress

Chronic stress has been widely studied and shown to lead to high BP (5). It is unreasonable to expect anyone to remove all stress from their lives. Instead, focusing on building a lifestyle that carves out time for the activities and people you enjoy is important. 

Simple ways to lower stress levels are:

• Walking with a pet or friend
• Listening or dancing to your favorite song
• Taking a break from your phone/computer
• Prioritizing your sleep
• Incorporating deep breathing exercises into your day. 

Conclusion

Keeping blood pressure in range is a great way to protect your kidneys. It is important to take blood pressure medications as prescribed. Making the activities discussed in this article a part of your lifestyle can also help you control your blood pressure naturally. Join us at the IgAN Foundation for continued support in your kidney journey. 

References

1. American Heart Association. (n.d.). Understanding blood pressure readings. Retrieved July 8, 2024, from https://www.heart.org/en/health-topics/high-blood-pressure/understanding-blood-pressure-readings
2. Mayo Clinic Staff. (n.d.). What are the risks of sitting too much? Mayo Clinic. Retrieved July 8, 2024, from https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/sitting/faq-20058005
3. American Heart Association. (n.d.). How potassium can help control high blood pressure. Retrieved July 8, 2024, from https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/how-potassium-can-help-control-high-blood-pressure
4. Centers for Disease Control and Prevention. (n.d.). Sodium and potassium. CDC. Retrieved July 8, 2024, from https://www.cdc.gov/salt/sodium-potassium-health/index.html
5. American Heart Association. (n.d.). Stress and heart health. Retrieved July 8, 2024, from https://www.heart.org/en/healthy-living/healthy-lifestyle/stress-management/stress-and-heart-health