Estimated reading time: 7 minutes
When was the last time you checked your blood pressure? Are you stressed? Over worked? Over-indulging? Overthinking? Under-exercising? Awareness is the greatest step towards change – Investing in a blood pressure monitor to track your blood pressure could save your life.
High blood pressure—medically known as hypertension, can be a silent killer. If left untreated or neglected, it increases your risks for stroke, heart disease, kidney complications and dementia.
Symptoms of Hypertension include headaches, dizziness, sweating, nosebleeds, blurry vision, shortness of breath, flushed cheeks and a ringing in the ears although it is very possible to get diagnosed with Hypertension but show NO SYMPTOMS at all.
Reducing High Blood pressure is important as left untreated it can become extremely dangerous. High blood pressure can be the result of too much stress, obesity, a high alcohol consumption, genetics, poor diet, excessive consumption of stimulants, heavy metal toxicity, smoking, lack of exercise, medications, an underlying disease, magnesium deficiency or a combination of many of these dietary and lifestyle factors.
Invest in a blood pressure monitor
In a blood pressure reading the first number is the SYSTOLIC pressure, which measures the pump pressure as the heart is actively pushing blood into the arteries. The second number is the DIASTOLIC Pressure, which measures the pressure between the beats when the heart is relaxed.
Either an elevated systolic or an elevated diastolic blood pressure reading may be used to make a diagnosis of high blood pressure.
The five main blood pressure ranges are:
NORMAL – Blood pressure numbers of less than 120/80 mm Hg
ELEVATED PRE-HYPERTENSION – Blood pressure is consistently in a range from 120-129 Systolic even if Diastolic is in range of less than 80mm Hg
HYPERTENSION STAGE 1 – Blood pressure consistently ranges from 130-139 Systolic or 80-89 mm Hg Diastolic.
HYPERTENSION STAGE 2 – Blood pressure consistently ranges at 140 mm Hg Systolic or higher or 90 mm Hg Diastolic or higher
HYPERTENTIVE CRISIS – If your blood pressure readings suddenly exceed 180mm Hg Systolic or 120 mm Hg Diastolic seek emergency medical attention immediately
According to recent studies, the risk of death from Ischemic heart disease and stroke doubles with every consistent 20 mm Hg systolic or 10 mm Hg diastolic increase among people from age 40 to 89.
Ten highly effective recommendations for reducing blood pressure
Eliminate sugar: “The average adult American consumes approximately 22 teaspoons of sugar every day and children consume approximately 34 teaspoons every day — that’s more than two 20-ounce sodas — making one in four teenagers in America pre-diabetic or diabetic” – Dr Mark Hyman
Chronically high insulin levels lead to many problems, including high blood pressure, inflammation, poor libido, increased risk for cancer, and depression.
Stop all sugar, artificial sweeteners, sugar substitutes, processed foods, dairy, and flour products and focus solely on real whole foods. The best way to overcome a physiological addiction is to abstain from it completely for a period of time.
Balance Sodium/Potassium Ratio: Once, salt (sodium) was a rare, highly prized substance but today it’s everywhere. Our sodium levels needs to be in proportion to our levels of other important minerals—especially, potassium. When the ratio of sodium to potassium is out of range, high blood pressure follows.
It is very important to reduce and limit the refined salts that are found in processed and junk foods as these have been stripped of beneficial trace minerals.
Look for natural foods that are rich in sodium to get your recommended daily allowance of about 2,300. When it comes to seasoning, be sure to choose Himalayan pink salt or natural sea salt.
Focus on balancing your sodium with adequate levels of Potassium; good sources include cooked spinach, papayas. Squash, broccoli, avocados, and bananas. Potassium helps our bodies eliminate excess sodium and relax blood vessel walls, both of which help lower blood pressure.
Eat plenty of good fats: Consume lots of good, healthy fats and clean (grass-fed or sustainably ethically raised) animal foods. Try to include fat at each meal. The best sources are whole organic eggs, extra-virgin olive oil, avocados, extra-virgin coconut butter, nuts and seeds, organic full-fat coconut milk, fatty fish (wild salmon, sardines, mackerel, or herring), grass-fed lamb, or beef, or organic poultry.
Practice Intermittent Fasting a few times per week: Chances are if you have been loading up on refined carbohydrates, sugar, and alcohol for a long period of time then you might be suffering from Insulin Resistance.
Research shows that Intermittent Fasting a few times per week can actually help the body to become more Insulin and Leptin sensitive. Try resting the digestive system by fasting for 16 hrs. and consuming all of your healthy meals within an 8-hour period.
Get plenty of good quality sleep: Sleep is hands down the most powerful healing modality that we have access to. Sleep deprivation affects cortisol and the body’s natural circadian rhythms, which leads to more fluctuations in blood sugar levels, and consequently, more sugar cravings.
If you are constantly tired, your body will be unable to repair itself and will be seeking out a quick pick me up. Did you know that if you have a tendency to wake up at 2am to 3am and find that you are unable to fall back to sleep, that is a well known sign of excessive stress/Adrenal issues.
Aim to wake up and sleep at the same time every day, research suggests that most individuals could benefit by going to sleep by 10.p.m. because the most restorative physical repair takes place between 10p.m and 2a.m.
Limit alcohol consumption: Researchers estimate heavy drinking is responsible for about 8 percent of all cases of high blood pressure. Poor quality Commercial wines often contain harmful ingredients, such as Glyphosate, Sulfites, Sugars, Pesticides, Herbicides, Dyes, Colorants, Sawdust’s, Commercial yeasts and additives (the FDA approves 76 different additives for wine making)
Two glasses of wine per day equals 76,000 extra calories per year, which can result in up to 20 pounds of fat annually. It also leads to estrogen spikes (think man boobs, fatigue, emotional outbreaks, cellulite and fluid retention), it causes dehydration, depression and is an anti-nutrient. In summary, drinking too much alcohol can increase blood pressure and interfere with overall health.
Exercise Regularly: Regular physical activity is a necessity when it comes to preventing almost all-chronic disease. Exercise strengthens your heart, enabling it to pump more blood with less effort, which results in reduced pressure on the artery walls.
If you spend a great deal of time sitting, then aim for 30 to 45 minutes of cardiovascular exercise at least six times a week in addition to some strength and interval training
Take a weekly detox bath: Want to sleep like a baby? Add one cup of Epsom salts (Magnesium sulphate or Magnesium Chloride can be used), 1/2 cup of Bicarbonate soda (baking soda), and 5-10 drops of Lavender oil to your bathwater and soak for at least 20 minutes before bed.
Implement Breathing techniques: Deep breathing exercises activate the Para-sympathetic nervous system potentially decreasing inflammation, improving heart health, boosting your immune system and improving longevity. You can download a free app on your smartphone, which can be done from anywhere: Pranayama light – Health through breath
Three effective Supplements: Three natural supplements that can have an impact on Hypertension include: Hawthorn, Magnesium and Moringa. Hawthorn, consumed at 250mg three times per day, has been shown to improve circulation, dilate the artery walls, reduce diastolic blood pressure quite dramatically and improve overall cardiovascular health.
A magnesium deficiency can lead to tension and spasms of the blood vessels, which is a precursor to hypertension. To obtain more magnesium in your diet, eat more kale, broccoli, spinach, Brussels sprouts and leafy greens or take a magnesium supplements.
Moringa Oleifera, also known as the “Miracle Tree” has an abundance of nutrition, such as Magnesium, Calcium, Potassium, Iron and Vitamins that can help to lower blood pressure, improve immune system and boost energy
Please Note: the Food and Drug Administration have not evaluated these statements. The information in this article is not intended to diagnose, treat, cure or prevent any disease.
