Do you have High Blood Pressure? About two thirds of the adult population is either pre-hypertensive or has High Blood Pressure. Only half of those people would consider their condition to be controlled. Then there are the ones who don’t even know that they have it! Common signs are chest pain, headaches, ear noise or buzzing, cold clammy skin, confusion, nose bleeds, tiredness, vision changes, dehydration and severe thirst. If you have a combination of any of these, it could be a sign of High Blood Pressure. I’m not a doctor, but I would say it would be prudent to see your doctor. It can be corrected through lifestyle changes and diet. Hopefully your doctor would consider this before jumping right onto the prescription options. Ultimately that choice is yours, and it depends on the severity. Get High Blood Pressure under control before it becomes lethal, causing heart attack, stroke, heart or kidney damage. I’ve pulled together some things that can help with controlling this common condition.
Dietary changes are an obvious first place to start. Lowering sodium intake and increasing potassium helps to regulate the electrical activity of the heart. Human studies have indicated that lower potassium levels can raise blood pressure. Aim for about 4700mg daily from all sources, including your multi-vitamin and other supplements in addition for food sources. Bananas, potatoes, legumes, mushrooms and spinach are all good sources of potassium. A potassium supplement can add another 99mg. (The FDA regulates the amount of this supplement to under 100mg in a single dose due to irritation to the intestinal tract.) Avoid processed foods and fast foods as they are notorious for being high in sodium. Make it a habit to check the sodium content on the nutrition panel of everything. You’d be surprised how high sodium can be, even in things you wouldn’t consider as “salty'”.
Other supplements can help as well. Magnesium is strongly linked with blood pressure. It can be taken as a supplement or found in almonds, cashews and spinach. Omega 3, which is extremely beneficial, should be taken as a supplement unless you consume 3 oz. of fatty fish such as salmon, tuna, or mackerel, or 1 oz.walnuts, 1/3oz.flax seeds or 1/4oz. chia seeds daily. However, marine sources of omega 3 are better utilized by the body. There are some wonderful supplement options, like GNC Triple Strength High EPA. Don’t go cheap with your omega 3 supplement, as the cheaper options tend to be lower in the active part, EPA, and can be fishy tasting and sometimes possibly contaminated. Check for product testing information and choose wisely.
CoQ10 is another supplement that is important. Although the body produces CoQ10, many diseases (post-myocardial infarction, fibromyalgia, depression, peyronies disease or Parkinson), prescription medications (primarily statins taken to lower cholesterol, but ask your pharmacist), and lifestyle choices can deplete it faster than the body can make it. Because of it’s function in nitric oxide production, CoQ10 protects blood vessels and helps enhance circulation and therefore regulates blood pressure. If you have High Blood Pressure and are a smoker, seriously consider quitting, and in the meantime, take 200mg of the ubiquinal form of CoQ10 for its high absorption rate. Smoking makes the blood more viscous and can increase blood pressure. Beef, chicken, herring, soy, broccoli, cauliflower, oranges, strawberries, and eggs are good dietary sources of CoQ10.
There are many natural things that are easily added to your daily routine that can have a positive effect on lowering High Blood Pressure. Herbs are synergistic, working together to provide a tonic effect to the heart, providing diuretic, antispasmodic and relaxing effects. Try Hawthorne, Linden, Yarrow, Hibiscus, Cramp Bark, or Valerian.
How about that morning smoothie? To help with controlling High Blood Pressure try one of these combinations; 1. beet, strawberries, orange, banana, and spinach in almond milk, 2. carrots, peaches, apricots, lettuce, and vanilla bean in water, 3. papaya, strawberries, banana and peach in almond milk, 4. banana, strawberries, red grapefruit, orange, swiss chard and spinach in water. Also try adding ginger which is a mild stimulant which improves circulation, thus lowering blood pressure.
I have been seriously enjoying adding essential oils to my days and nights. Here are some that can help with blood pressure: lemon balm, rose, lavender, chamomile, hibiscus, rosewood, basil, clary sage, ylang ylang, frankincense and marjoram. Essential oils can lower blood pressure by relaxing emotional stress and dilating arteries. You can inhale their aromas by making a blend and drop into steaming water, using a towel over your head to make a tent over the steaming pot, or use one of the many Aromatherapy diffusers available. Additionally, they can be added to a salve or oil, such as coconut oil and applied several times a day to reflex points over the heart, between the fingers, and on the soles of your feet. Make your own salve by mixing 1 cup coconut oil with 1 cup pure olive oil and 5 tablespoons of melted organic bees wax with 15 drops of each essential oil.
Yoga is another relaxing practice and these poses can be effective in lowering blood pressure; corpse pose, child’s pose, bridge. You can find many sites demonstrating these poses. Laying on the floor with your butt against a wall with your legs up the wall is another thing I’ve found that can lower blood pressure. A regular yoga practice, 2-3 times a week, has been associated with a drop in blood pressure, deep breathing and stress management. Pressure points such as the web between the pointer finger and thumb, the center of the inner wrist below the palm of the hand, and on the face at the same height as the earlobe about 1/2′ from the ear toward the nose, using a firm but gentle pressure on these points can also help with lowering High Blood Pressure.
Relax, breathe, and try a few of these practices dietary and lifestyle changes and see what works for you. Perhaps its a combination. Most pharmacies have a blood pressure monitor available for public use. Use it to check your progress. And as always, listen to your body, it will always let you know what it needs if you listen.