Ariane,
I've been dealing with high blood pressure for several years. Initially it was only borderline high and only sometimes, but now my doctor wants to put me on blood pressure medication because it has been more consistently high. My stress levels have picked up and I'm also not taking good enough care of myself. I want to break that pattern and get my blood pressure under control naturally. Can you recommend the most effective way of doing that?
Sam
Source: CDC
Sam,
that's great news you want to make a lifestyle change to address your blood pressure. Long-term blood pressure issues are a big health concern and there is actually quite a bit you can do to balance it.
First things first - if your blood pressure is dangerously high, medication is actually recommended to temporarily reduce the stress on your heart and arteries. There are 4 categories:
Systolic/Diastolic:
Normal: Less than 120/80
Pre-hypertension: 120-139 /80-89
Stage 1 Hypertension: 149-159/90-99
Stage 2 Hypertension: greater than 160/greater than 100
Over the long run, however, you want to address four factors:
Diet: There is a strong connection between your weight and blood pressure. Also, a diet high in sugar and processed foods can increase your blood pressure. In fact, the majority of people who are insulin resistant also have high blood pressure. This means that insulin affects your heart health. Immediately following a high sugar and high carb meal you are pumping out insulin, which then stresses your sympathetic nervous system. This triggers constriction of your arteries and raises the stress o your heart.
What you can do to balance your blood sugar and insulin levels is the following:
- cut out all sugar and processed food
- eat a diet high in fiber - loads of veggies
- eat 5-6 small meals per day, every 3-4 hours
- eat lean protein and vegetables at every meal to balance your blood sugar
Within just a few days you will notice the benefits of such a lifestyle. You'll drop excess bloat and water weight, which will quickly reduce the pressure on your heart.
Additionally, you want to reduce your intake of salt, caffeine, alcohol and stop smoking.
Load up on veggies that are high in potassium, such as dark, leafy greens, Greek yogurt (plain), salmon, avocado, and mushrooms. Cook with garlic and onions. Eat celery daily as it has an instant blood pressure lowering effect.
Stress management: Stress isn't just bad for you mentally, but it also raises various hormones that cause your body even more stress. See what stress management technique interests you - yoga, breathing, meditation, watching funny movies, walking... Whatever it is, do it regularly and consistently and use it as an outlet to deal with the daily stressors. If you don't have an outlet, you'll hold it in and it can manifest in your body as tension, blood pressure issues and a slew of other issues.
Exercise: Get your heart pumping. It doesn't require much, but getting your body moving by walking, jogging, lifting weights or biking will work wonders for your body. Cardio will hlep circulate your blood, oxygenate your body and let yourself de-stress through movement. Exercise also helps you connect to your body in a new way so you can become aware of what you need to feel good.
Supplement: There are many supplements that can support healthy blood pressure. Keep in mind though that supplements alone can't do the job and they always work best in conjunction with exercise, diet and stress management. The following have been shown to be very effective and reducing blood pressure:
- 800-1,200 mg daily, balanced with calcium helps your muscles relax and contract properly. The proper ratio should be 2-3x as much calcium as magnesium.
- 500-1,000 mg two - three times daily
- deficiency has been linked to insulin resistance - aim for 1,000 to 2,000 IUs daily, more if you have darker skin tone
- Aim for 2-3 grams of Omega-3 Fatty Acids daily (make sure you read the label and look at the grams of omega-3s, not the weight of the pill). Or, take at least 1,200-2,000 mg of EPA daily.
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