by Dr. Tina Marcantel
High blood pressure, or hypertension, occurs when the arteries cannot dilate properly to accommodate changes in blood flow being pumped from the heart. It’s a common condition that is a risk factor for heart attacks and strokes and is usually controlled with medications when it’s been diagnosed by a physician. There are natural ways to get your blood pressure under control, too, that can help lower the need for prescription drugs.
First, it’s important to understand that blood pressure fluctuates a lot—one reading in the doctor’s office is not enough to get an accurate diagnosis. If you have a blood pressure cuff at home, it’s a good idea to take your pressure several times throughout the day on different days to get an average of the results. The American Heart Association guidelines consider 130-139 over 80-89 as Stage 1 hypertension. “Normal” readings should average less than 120 over 80.
Often, people with hypertension may not experience any symptoms at all. Still, there are some signs to watch for: lightheadedness, dizziness, and headaches. High blood pressure develops over time and some of the contributing factors can be diet, smoking, lack of exercise, stress, age, and even some prescription medications.
A natural approach
Some things you can do to lower blood pressure naturally are:
*Exercise regularly by walking, bike riding, or practicing yoga
*Eat a healthier diet, especially by reducing saturated fats, alcohol, caffeine, and processed foods
*Lose weight—even dropping 10-20 pounds can have a significant effect
*Get at least 7-8 hours of sleep every night
*Certain targeted food supplements can help, too. Magnesium, in particular, is very effective as a vasodilator to improve blood flow.
As mentioned earlier, stress is a big contributing factor to hypertension. Choosing to make peaceful changes to our lives can be very beneficial. Even suppressed emotions can take quite a toll on our wellbeing; learning to identify and be aware of issues that trigger feelings of anger, guilt, pain, and other strong emotions can be a big step toward healing. Meditation, biofeedback, and controlled breathing exercises can be very helpful in learning to release those deeply-held emotions.
If you are currently under a doctor’s care for high blood pressure and are on prescription drugs, remember that practicing these natural approaches may affect how much medication you need. Never stop taking anti-hypertensive drugs without first discussing it with your physician. Self-monitor your blood pressure by checking it regularly and be sure to keep your healthcare provider informed of any changes you are experiencing so they can adjust your medication, as needed.
