Written by Gile Huni., a 3rd degree BJJ black belt and head instructor at Kimura BJJ Serbia
Losing my father to a heart attack when I was 17 was a pivotal moment in my life. He was only 59, stressed from a demanding corporate job, overweight, a smoker, and a drinker. They say hypertension (high blood pressure) is the silent killer, and this couldn’t be truer. High blood pressure quietly damages your body for years before symptoms develop, making it one of the most dangerous health conditions.
Despite my father’s history, I never thought about measuring my blood pressure before turning 40. I was in great shape, training Brazilian Jiu-Jitsu (BJJ) six days a week. Although my diet was inconsistent, my rigorous training regime kept my weight in check. Everything changed during a routine check-up when my doctor measured my blood pressure: it was alarmingly high at 145/95. Ideally, it should be around 120/80. A cardiologist told me I needed immediate treatment. When I inquired about lifestyle changes, he was skeptical, suggesting medication was the only way to extend my life by a decade. This encounter made me confront my mortality for the first time.
Determined to find a natural solution, I embarked on an obsessive two-year research journey, experimenting on myself. Here’s what worked for me, allowing me to maintain a BP reading of around 120/80 and be off medication for the past six months:
1. Healthy weight
I maintain my weight around 85 kilograms, which is approximately 187 pounds. Standing at 1.85 meters (6 feet 1 inch) tall and being 44 years old, this weight feels optimal and healthy for me.
I was at some point close to 100 kgs/220 lbs and my BP was extremely high:
2. Eliminate Sources of Stress and Anxiety
Stress significantly contributes to high blood pressure. I used to day trade stocks, which was incredibly stressful. I quit that and now avoid arguments with family and friends, adopting the “You’re right” method to maintain peace. I also focus on positivity, avoiding negative interactions on social media. This approach has drastically improved my mental health and overall well-being.
3. Incorporate Swimming and Sauna
While BJJ is excellent for fitness, it can be physically demanding. I started swimming almost daily, which has been transformative. Swimming relaxes my body, and the deep breathing involved has numerous cardiovascular benefits. This change marked a breakthrough, significantly lowering my blood pressure. Additionally, I now use a sauna three times a week for 15 minutes per session, followed by a cold plunge. Saunas help reduce blood pressure by improving blood vessel function and promoting relaxation. The wellness spa membership near my home is worth every penny.
Related:
Incorporating Swimming for the Grappler
My swimming routine. Follow me on instagram for more BJJ lifestyle tips :
4. Prioritize Adequate Sleep
Getting at least seven hours of sleep is crucial, though challenging as a father with a child and two jobs. When I can’t manage seven hours, I take a midday nap. Proper sleep is vital for maintaining healthy blood pressure levels.
5. Follow a Mediterranean Diet
I’ve tried various diets—vegan, vegetarian, keto, carnivore—but as a BJJ athlete, I need carbohydrates for energy. The Mediterranean diet works best for me. It’s rich in fruits, vegetables, whole grains, and healthy fats, which are beneficial for lowering blood pressure. I also consume two green shakes daily (spinach, ginger, kale) for their potassium content, which helps reduce blood pressure. Additionally, I eat a banana at night.
I reduce processed sugar amd processed foods: Limit consumption of foods high in added sugars, such as sugary beverages, sweets, and processed snacks.Whole Foods: Focus on a diet rich in whole foods like fruits, vegetables, whole grains, lean proteins, and healthy fats.
5. Supplement Wisely
I supplement my diet with beetroot powder, garlic pills, ginger, vitamins B, magnesium, D3, zinc, and vitamin C. These supplements have various benefits, including improving blood vessel function and reducing inflammation.
6. Use Relaxation Techniques
To relax, I occasionally take CBD oil without THC. This helps me unwind at night and ensures I get quality sleep.
Disclaimer: I am not a doctor. This is based on my personal experience and research. Please do your own research and consult with healthcare professionals before making any changes to your health regimen.
You can fact check everything I’ve written in this article. Science and medicine backs it up. By implementing these strategies, I’ve managed to reduce my blood pressure to 120/80 naturally and live a healthier, more balanced life.
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