How Do I Lower My Blood Pressure Without Meds.

[tmd5855]

Good advice above.

BAD advice from the doctor. It is now recognized that BPs in the "pre hypertensive" or "mild hypertensive" range do need attention, but this seems not to have made its way into Thai medical practice yet.

Definitely get a BP machine and monitor your readings at hoem, at rest.

If still high then do as suggested above (lose weight, reduce caffeine greatly, stop or reduce drinking) and in addition, cut back on salt. (I don't mention exercise a sit sounds like you laready have that covered).

Of all of these, from what you say, the caffeine is the most important as your intake is very excessive. My BP would be through the roof if I consumed even half the coffee you do. Cut your 20 cups down to 10 immediately and then continue cutting gradually each day until you are down to no more than 2 cups, or switch to tea.

If these measures (or as much of them as you are able to implement) don't work, then you may need to go on medication, but try these first. Good luck.

BP is slowly creeping up year by year, cut out salt completely. Drink only tea lightly sweetened. My concern is with working offshore can be periodicaly tested for drugs. With the ease of getting prescription drugs here in Thailand would prefer to go down the natural way, i.e. Garlic.

Can anyone suggest anything else I can take and be allowed to take it with me offshore.

Ta

[NedKelly]

Good diet, varied exercise (not just running 3 times a week......or if u do then add intervals into the routine and other things like weights/sit-ups/push ups...and do swim), anti oxidants like tom yum soup is good, little bit of red wine, dark choc in moderation, deep breathing three times a day and meditation a few times a week or daily before bed.....good luck

[Spaniel]

Thanks Percy2, Jingthing, Sheryl, R123, Beenthere..., and Cuban. A real help. thankyou again.

The advice seems pretty univocal, and I'm instigating some changes straight away to my poor diet. I'm cutting out the coffee, and weakening the tea. Alcohol is out too. I think these are the major players here and to be honest I find moderation near on impossible. It's going to be tough but I'll see this as a training opportunity.

Other than that, I'm just doing subsitutions, eg, baked pots for chips, dry crackers for crisps, that sort of thing. And I just added a lot more fruit to the basket than normal.

I kind of assumed that as i was in good shape and exercised a lot that I couldn't possibly have a problem. And I'm still puzzled? How does one check arterial health?

Possibly more importantly can anybody tell me where I can buy a blood pressure monitor.

You can purchase a good BP monitor in one of the shops at Buamrugard Hospital. I think they cost around B3000.

[mommysboy]

Good diet, varied exercise (not just running 3 times a week......or if u do then add intervals into the routine and other things like weights/sit-ups/push ups...and do swim), anti oxidants like tom yum soup is good, little bit of red wine, dark choc in moderation, deep breathing three times a day and meditation a few times a week or daily before bed.....good luck

Yes I'm pretty much acting on everything that's been said from dental health, diet, meditation, varied exercise, limiting salt, knocking out coffee and beer and so on. I'm just eting so much more good food, including fruit which I was hardly touching at all.

I didn't buy a BP test kit, I'm going to do this thing properly for me anyway, regardless of blood pressure readings. But I did note my pulse dropped to 45 at times.

So it's been a 'cold turkey' week. I missed the beer, and coffee for a while, actually I had a coffee today with lunch and didn't enjoy it at all, so I doubt I'll bother.

I'm running even faster in the gym now, I can't think there's too much wrong.

[percy2]

Yes I'm pretty much acting on everything that's been said from dental health, diet, meditation, varied exercise, limiting salt, knocking out coffee and beer and so on. I'm just eting so much more good food, including fruit which I was hardly touching at all.

I didn't buy a BP test kit, I'm going to do this thing properly for me anyway, regardless of blood pressure readings. But I did note my pulse dropped to 45 at times.

So it's been a 'cold turkey' week. I missed the beer, and coffee for a while, actually I had a coffee today with lunch and didn't enjoy it at all, so I doubt I'll bother.

I'm running even faster in the gym now, I can't think there's too much wrong.

You are doing the right thing, wish I could;)

I would still get a BP machine , every home should have one.

Cheers

[wileycoyote]

I agree with the reduction of coffee & promotion of swimming ,to be realistic you will need some medication as well.

Good Luck

Wiley Coyote

[mommysboy]

I agree with the reduction of coffee & promotion of swimming ,to be realistic you will need some medication as well.

Good Luck

Wiley Coyote

What even if I test much lower ?

But you may be right, I'm now doing most of the right things, heaven knows what it would be if I didn't do so much exercise, and started smoking again.

As I've written a few times, I really can't understand why this leap has happened, and I'm being far from complacent about it.

[percy2]

So whats your BP reading now?

Theories are great but its results that count.

If after a month of changed Lifestyle you had seen any improvement or a worsening of your condition I would think about medication.

Cheers

[mommysboy]

So whats your BP reading now?

Theories are great but its results that count.

If after a month of changed Lifestyle you had seen any improvement or a worsening of your condition I would think about medication.

Cheers

I haven't measured it. I see the doctor for a check up on a recently treated nasal condition every month or so and have BP taken as a matter of routine.

I think getting too results orientated about it is likely to be counter productive, especially as stress/anxiety appears to be in the frame.

And tablets are likely to be on the agenda as time goes on and likely to be a long term medicine, presumably with long term effects, so best to avoid for as long as poss.

As I mentioned it's top end of normal and doc. has not recommended pills yet and has told me to relax at the hospital if I can.

But at what point should meds be taken, 140/85, 150/90, 160, 180, anybody know?

Also how is it possible to have excellent heart and lung health, perform well in cardiovascular activities and still have pre-hypertension?

And why the worsening in just a few months?

I guess I'm a bit shocked at the moment.

[mommysboy]

Hi OP,

I am alarmed that you say you will stop the coffee straight away. Do not do that, as you will go into withdrawal symptoms. Please cut down gradually.

<late 40's 5'11" 74kg slim athletic>

As someone who works in the health field, to me you do not seem to be particularly overweight, and you apparently get plenty of exercise.

Certainly, high caffeine, alcohol and salt intake can have an effect, and should be reduced to a "normal" intake. Remember most processed foods have a high salt content.

<My doc. doesn't seem that bothered>

Personally, I'd agree with the doc, but it never hurts to have investigations, if only to put one's mind at rest, as worry can worsen symptoms.

To my mind, your symptoms could be stress related. There are many ways/ techniques for reducing stress.

Of course, if you are concernedd, you should see a specialist to rule out any serious condition.

Perhaps you could start by having a test for your cholesterol level.

BP monitors are available from pharmacies or mail order.

My BP is high too, but if I'd gone with the medical option I'd have been on drugs for years, and I am so glad I didn't go down that road.

Yes, thank you so much for this well balanced posting.

I'm pretty sure my BP just tends to rove according to my stress levels, but I've been busying myself with researching food.

It seems to me that it is mot so much about the food, but whether it's been processed, altered, or made subject to additives, so I've just gone for good basic foods.

Interestingly I discovered:

1. Dark choc in moderation can actually reduce BP due to the flavinols it contains.

2. That salt can be eaten in mod. amounts providing one also has a good level of pottasium in the body.

3. That some processed meats are good in smaller amounts as they contain essential nitrates.

4. That porridge oats can actually improve arterial health.

5. That eating an apple a day really can keep the doctor away, bananas and oranges too.

6. That, surprisingly, smoking does not directly effect blood pressure; incredible that!!!

7. Mum is right about the cabbage.

Any comments on the above appreciated, and any other top eating tips gratefully received.

[mark100]

The basic info I would like is in the title and sub heading.

But I'm just going to have to lay bare my thoughts as I can't make head or tail of it:

I'm late 40's 5'11" 74kg slim athletic

I've tended towards normal blood pressure, my heart is healthy usually 55 at rest, and lungs clear with high capacity. I run 2 or 3 times a week and am quite active. I suffer from acid stomach quite a bit for which I've started treatment, and lots of minor chemical allergies to pollution,etc. Since giving up smoking my weight has gone up from 68 to 74 kilos.

Poor diet I guess even though I eat my greens, particularly partial to salt, sugar and huge caffeine intake (up to 20 cups of coffee/tea) a day. Also I'm quite active, and very hard working, and starting to drink every night.

I have routine check ups and lately my walk in BP has been 140/87, once even 150. My doc. doesn't seem that bothered saying I am nervous, and not rested. But it's a quite a rise from the 120/70 I had earlier this year.

I'm hoping this is just white coat syndrome- I'm the sort that is prone to this sort of thing.

But as my heart and lungs are sound, I wonder if I can get my arterial health checked. How do I go about this? and how do I improve arterial health? Is it possible?

Also, can anyone advise a practical diet that will help to lower BP? you know what to eat, what not to, hopefully without drastic dietary changes or great expense.

Thanks from a very flustered Mommysboy.

Hello let me try to give you some advice with regards to your questions. l work as a personal trainer in Thailand and the UK and l am studying for a degree in nutritional therapy, recently l wrote a paper on caffeine so you might find this to be a bit of an eyeopener.

Although l have never met you, from what you have said in the above post l would say your problems with regard to blood pressure and stomach acid are to do with your insane caffeine intake.

The generally accepted safe intake for caffeine is between 200 - 300 milligrams a day. To give you some idea of your caffeine intake a 8 once serving of drip coffee contains approx 140 - 175mg of caffeine this figure can vary between brands, the same serving of instant coffee contains approx 65-100 mg, again depending on which brand you drink. So do the maths if you are drinking drip coffee your consumption could be as high as 3,000 mg a day, and even with instant coffee the figure could be 1,500mg a day. This figure is just for your coffee and does not take into consideration the caffeine in your food or any other drinks.

Consumption of 500 - 600 mg a day normally would lead to some of the following symtoms, anxiety, insomnia, abnormal heart rhythms and diarrhea to name but a few. Caffeine can increase stomach acid by as much as 15% and in severe cases could contribute to ulcers, and even moderate consumption of caffeine can increase blood pressure.

Unfortunately caffeine is highly addicitive and the more you drink the less sensitive you become to it, so if you drink coffee to help you stay alert you will gradually have to increase the amount you consume to have the same effect.

l myself have an excessive caffeine consumption, l drink too much zero coke and guess what, l have slightly high blood pressure even though l have a resting heart rate of 48 and do triathlons, it took my doctor a few months to get to the bottom of my blood pressure readings and he is sure it is all down to caffeine.

Now there are many causes of high blood pressure and l'm not a doctor but l would think almost certainly caffeine is a major cause in your case.

Try cutting your coffee down gradually don't stop completely, going cold turkey will probably give you intense headaches and see what a difference it will make to your life, you will feel much better l guarantee.

Good luck Mark

[Bentley 7]

There are changes you can make in your diet and in your lifestyle that can help reduce the risk and possibly even prevent high blood pressure. These are listed below. The more you can adopt into your life, the more you lower your risk for developing hypertension.

Limit alcohol to two drinks per day or even less

Maintain a healthy weight and lose weight if needed

Cut your fat intake to less than 30%

Limit added salt and be mindful of sodium content in prepared foods

Exercise regularly at a moderate level of intensity several times a week

Stop smoking

Be sure you get at least 1000 mg (milligrams) of calcium every day. Good sources are dairy products, broccoli, canned salmon, figs, tofu and kale

You also need 2500-3000 mg of potassium daily. Get that from fresh veggies and fruit, nuts and dairy products. Look for low fat brands of dairy products.

Get 350-400 mg of magnesium daily. You’ll find it in dark green veggies, whole grains, seafood, legumes, nuts, and soybeans.

Get a good night’s sleep. Inadequate sleep can actually raise your blood pressure even higher if you already have hypertension.

Relax more. Reduce the stress in your life, particularly if you have risk factors for high blood pressure. Consider taking up yoga or meditation to learn how to relax.

[adammike]

20 CUPS OF COFFEE a day now that is mad.

how much sugar do you put in it?

There has been a" week about eating" on the tv here

they put 4 couples in a zoo for two weeks and put them on a prehistoric diet.

Zero salt,sugar, they had to munch there way through 5kilos of raw food a day

not a lot of fun but there bad cholesterol and blood pressure plummeted.

Maybe your thai docter is right it sounds like stress

cut down on the coffee ,sugar,booze and smoking.

20 cups of coffee a day

[mark100]

There are changes you can make in your diet and in your lifestyle that can help reduce the risk and possibly even prevent high blood pressure. These are listed below. The more you can adopt into your life, the more you lower your risk for developing hypertension.

Limit alcohol to two drinks per day or even less

Maintain a healthy weight and lose weight if needed

Cut your fat intake to less than 30%

Limit added salt and be mindful of sodium content in prepared foods

Exercise regularly at a moderate level of intensity several times a week

Stop smoking

Be sure you get at least 1000 mg (milligrams) of calcium every day. Good sources are dairy products, broccoli, canned salmon, figs, tofu and kale

You also need 2500-3000 mg of potassium daily. Get that from fresh veggies and fruit, nuts and dairy products. Look for low fat brands of dairy products.

Get 350-400 mg of magnesium daily. You'll find it in dark green veggies, whole grains, seafood, legumes, nuts, and soybeans.

Get a good night's sleep. Inadequate sleep can actually raise your blood pressure even higher if you already have hypertension.

Relax more. Reduce the stress in your life, particularly if you have risk factors for high blood pressure. Consider taking up yoga or meditation to learn how to relax.

All of the above is very good advice, the only problem is caffeine inhibits calcium absorption so there is a chance this person is deficient, which can lead to bones providing the calcium.

[mommysboy]

Wow!!! I'm really lucky to have got so much quality information and even from a trainer.

To clear the caffeine issue up. Yes 20 cups of tea and coffee a day at one point. Not 20 cups of coffee. Typically I'd guess 6 Birdy 3 in ones, then the balance made up of Lipton tea. With the tea, I'd use the same tea bag for 3 or 4 cups. It was still too much. I now drink 1 coffee a day if at all, no coke or Pepsi, and have given up alcohol altogether. I decided to keep drinking tea as it has a lesser amount of caffeine, and is very beneficial too in my opinion.

If I drink using the same tea bag I guess I only really get 1 shot of caffeine, is that right?

Other than this my diet is spot on, and importantly I'm letting myself have the odd rubbish snack too.

I guess the next couple of weeks will tell me how I stand.

Incidentally overnight I remembered similar happening in my late twenties, just suddenly much higher for no real reason.

I'm so grateful that numerous people in the know have taken so much time and care in adding to this thread.

[adammike]

What i do is make a big pot of tea in the morning remove the bags and heatt up a cup in the microwave.

I have an feeling I read somewhere that you should not let the tea stew so just make a pot and remove

the bag.

You can have a couple of cups of coffee and tea a day, green tea is reputedly the best,

good dark chocolate is ok but its only a few squares and a couple of drinks is ok.

In fact you should have them its also about quality of life, live healthy your health

is all you have in the end.

[Captain Chaos]

The basic info I would like is in the title and sub heading.

But I'm just going to have to lay bare my thoughts as I can't make head or tail of it:

I'm late 40's 5'11" 74kg slim athletic

I've tended towards normal blood pressure, my heart is healthy usually 55 at rest, and lungs clear with high capacity. I run 2 or 3 times a week and am quite active. I suffer from acid stomach quite a bit for which I've started treatment, and lots of minor chemical allergies to pollution,etc. Since giving up smoking my weight has gone up from 68 to 74 kilos.

Poor diet I guess even though I eat my greens, particularly partial to salt, sugar and huge caffeine intake (up to 20 cups of coffee/tea) a day. Also I'm quite active, and very hard working, and starting to drink every night.

I have routine check ups and lately my walk in BP has been 140/87, once even 150. My doc. doesn't seem that bothered saying I am nervous, and not rested. But it's a quite a rise from the 120/70 I had earlier this year.

I'm hoping this is just white coat syndrome- I'm the sort that is prone to this sort of thing.

But as my heart and lungs are sound, I wonder if I can get my arterial health checked. How do I go about this? and how do I improve arterial health? Is it possible?

Also, can anyone advise a practical diet that will help to lower BP? you know what to eat, what not to, hopefully without drastic dietary changes or great expense.

Thanks from a very flustered Mommysboy.

I had my BP checked when I first signed up with my gym (California Fitness as it happens) in Singapore - which seemed a very sensible precaution. Mine was fine but I noted that when I asked the fitness instructor whether exercise would not surely help to reduce blood pressure, his response was that only in the long term it would, particularly if combined with weight loss / body fat % reduction. However, intensive exercise would actually make BP rise at the time - I suppose as the heart pumped more blood around - and this was why they checked pulse and heart rate before starting personal training programmes. The bit that may be relevant to the OP is that he went on to say was that one way to bring BP down quickly was to do stretching exercises. Stretches held for 10 seconds or more, and this is very important apparently, done whilst breathing normally not holding your breath, will relax the body and help to bring respiration and BP down.

I have no factual way to prove this claim. My empirical observation is that stretching at the end of my workout does seem to rapidly bring things back down to a lower level, and maybe it would be useful to the OP to try adding it to his regular exercise routine.

HTH.

CC

[toptuan]

My empirical observation is that stretching at the end of my workout does seem to rapidly bring things back down to a lower level, and maybe it would be useful to the OP to try adding it to his regular exercise routine.

I thought one of the main purposes of stretching BEFORE exercise was to "warm" up your body, and help prevent strain injuries during more intensive exercise routines. I suppose stretching before AND after would be ideal?

[Captain Chaos]

My empirical observation is that stretching at the end of my workout does seem to rapidly bring things back down to a lower level, and maybe it would be useful to the OP to try adding it to his regular exercise routine.

I thought one of the main purposes of stretching BEFORE exercise was to "warm" up your body, and help prevent strain injuries during more intensive exercise routines. I suppose stretching before AND after would be ideal?

Yeah, that's a fair comment actually but these guys seem to prefer to an overall, cardio based warm up (say 10 mins on the treadmill before the workout) - then stretches specific to each muscle group in between sets as you exercise that muscle group - and then an overall stretching routine at the end to prevent stiffness post-workout. I suppose there is a compromise here as each personal training session is limited to one hour (or multiples of one hour) and they want a balance of cardio, muscle, and stretching/flexibility routines.

Nothing to stop the OP trying it at both ends of whatever exercise he does (running I think he said)...

CC

Edited August 21, 2008 by Captain Chaos

[nudnik]

Thanks from a very flustered Mommysboy.

You're going to die. I guarantee it. Stop being a mommy's boy and stop the salt. You'll lose that heartburn if you lay off the carbohydrates. Start taking a baby aspirin every day it might keep you from doing what I guaranteed you would do, well it won't keep you from dying but do it anyway.

[mommysboy]

Thanks from a very flustered Mommysboy.

You're going to die. I guarantee it. Stop being a mommy's boy and stop the salt. You'll lose that heartburn if you lay off the carbohydrates. Start taking a baby aspirin every day it might keep you from doing what I guaranteed you would do, well it won't keep you from dying but do it anyway.

ShXX, well at least there's no time and date.

Have you ever given any consideration as to whether you might take the 'old dirt nap' too one day?

Did a 90 min run the other day, reckon I've got a bit longer to go yet old son.

Cheers

[mommysboy]

Re the workouts - yes I do running - sometimes 20 mins fast, often 30 mins, occasionally 60 mins and even 90.

Before that, and sometimes after, I do some weights work - bench press, military press, pull downs, curls. I don't do much these days.

Come to think of it my exercise is all the macho stuff.

I don't do stretches at all, and thank you guys for this advice. I don't even think I could touch my toes. But am keen to get a bit more supple. Honestly I think I'm pretty bad at this sort of exercise. So where do I start and I mean it has to be easy.

[BigSnake]

Yoga and diet. Cut the bad vices, Alcohol, smoking, caffine.

[dclaryjr]

I thought one of the main purposes of stretching BEFORE exercise was to "warm" up your body, and help prevent strain injuries during more intensive exercise routines. I suppose stretching before AND after would be ideal?

A lot of "experts" now recommend doing "dynamic" stretching before, and "static" stretching afterwards. You can find a good program of dynamic stretches at ronjones.org.

[mark100]

I thought one of the main purposes of stretching BEFORE exercise was to "warm" up your body, and help prevent strain injuries during more intensive exercise routines. I suppose stretching before AND after would be ideal?

A lot of "experts" now recommend doing "dynamic" stretching before, and "static" stretching afterwards. You can find a good program of dynamic stretches at ronjones.org.

This advice is spot on, it is now generally accepted and scientifically proven that stretching before a workout does not prevent injuries and can be detrimental to performance. Muscle tissue contracts using a series of events called ' the sliding filament theory ' . Muscle tissue is arranged into units called sacromeres which are basically overlapping filaments, and in order for a muscle to contract these filaments pull accross each other with the aid of contractile proteins called Myosin and Actin. Now when you perform stretches prior to exercise it is thought that the filaments are stretched too far, and can not function properly. This has implications for anyone performing in a running event, especially sprinting, and l would recommend a 10-15 minute warm-up followed by dynamic stretches to maximise performance and avoid stretching before an event.

Of course stretching during your cool down is beneficial for improving flexbility and preventing injuries and should not be neglected

[dumball]

Where to buy BP monitor. Larger Fascino Stores (Drug Store/Chemist Shop) have a selection, some will rave about the fully automated electronic multi storage memory etc. versions but a 'normal' manual one and a notebook & pencil is fine.

Many pharmacies also have BP monitors that you can use to check without buying.

It is of course more convenient to have one at home.

Cheers

BP monitors are carried by Boots chemist , for an artery check up go to BNH heart clinic , they have electronic equipment that gives a coloured print out of the arterial system with notation on condition,restictions etc and an actual body age condition as apposed to your real life age .

I am 75 years old , weigh 64 kilos standing 5ft 7 inches tall , my resting BP is 120/60 , get regular (unassisted by pills)) sex on a daily basis , the only medication i take these days are , 100mg b complex and 2 garlic pills . I gave up coffee , take honey instead of sugar or other sweeteners , drink home-maid green tea with honey/lemon added , eat brown rice with chopped up mixed veggies , eat proccessed food rarely , refrain from store bought hamburgers , pizzas , KFC and the like , most of my food is home prepared so i know what i am eating (such as MSG), excercise is limited to walking daily .

When you consider i had 2 heart attacks and prescribed a hand full of pills every day , that is not so bad for an old fella , my second heart attack was treated at BNH where the doctor gave me advise on how to change my life style to achieve these results . Go and talk to the doctor there , he is very open with some obviously good advise .

[dieter1]

if you suffer from acid stomach, do not take Aspirin ! Its acid !

I think, you are doing too much !! Working too much! Worry too much !

Make a pause ! Slow down ! So far as I can see (limited!) it would be good to change your livestyle. There maybe a covered problem, and you try to hide away by beeing busy all the time.

Changeing livestyle is nothing, what you can do within a week. Dont try to change everything within one week !

Its better to do it slowly - do not expect results in a short time. its not important! What is important is to have changes in the long run . Big changes within a short period means more stress ! do you understand ! More !! That is not what you realy need! You do try to make changes with your normal tools: making more and everything at once and all very, very stressed !

That is not a change! It is more from the same ! Most "experts" give you advices, like you problem is a separeted one. Just add some fuel to the machine and everything will move efficient...

I dont think this will help.

For beginners just try this one: for one day, do nothing ! Realy nothing! Just eat (normal, not all the time). Go to toilet. May be have a walk - (dont run -no sport). No TV, no alcohol, no entertainment, no work (no more then 2 cups of coffee). You can think, but please, no planing ! No thinking about your job or what you can do in the future. Just one day doing nothing ! No "meditation" !

Do you get the idea ?

And , maybe, if you want something "stressful" . Do it every day - for about 40 minutes. Sitting in your rocking-chair, watching the clouds going by or having your finger in your noise, your ear or where you want prefer it.... doing NOTHING.....

[dieter1]

oh, I did forget to say:

the day "doing nothing" is not the solution for your problems! It will be just a start!

I predict, you will not like it ! You will try to avoid it ! And if you do it, you will not feel good !

And all of this experiences should lead you to think about it! And I will predict, if you do try it, you will to start to have new ideas. I dont now, how much free time( time without contents) you need to have new ideas. Maybe, not in this live, no problem, do it in your next live ;-)

[subseasteve]

I sense a bit of hypercondria here, that bp rate is fine especially for being unrested in a clinic after walking and being of hypercondriact nature and your age. Not to mention the amount of caffiene in your diet If your really worried about it lose the wieght, drink but dont get pissed every night, no smoking, and include heaps of Ginger in your diet, Ginger will also healp reduce colestrol.

[mommysboy]

I sense a bit of hypercondria here, that bp rate is fine especially for being unrested in a clinic after walking and being of hypercondriact nature and your age. Not to mention the amount of caffiene in your diet If your really worried about it lose the wieght, drink but dont get pissed every night, no smoking, and include heaps of Ginger in your diet, Ginger will also healp reduce colestrol.

Yep, I guess this is a very important posting for me, and diter1's postings too. I worry about my health too much and obviously need to come to terms with this and I don't relax nearly enough.

I think these are 'long haul' changes. Actually, I've started to relax a bit more. I agree with diter that there's no point effecting a cosmetic change, this really is about me relating to life.

All of this came about when I had to start grappling with major commitments in my life, eg.making a will, and the realisation that I am the major breadwinner, etc. My elderly relatives got very ill this year too, and that brings mortality home to you too.

The idea of getting old, sick and dying never has sat easy with me

I think too what I really meant to ask was " How can someone so healthy and fit get prehypertense ?" and I'm still a bit puzzled here, as my heart and lungs are so strong.

But what the heck, perhaps it's just life taking it's toll.