by Dr. Marita Schauch, ND, Tall Tree Integrated Health Centre –
Millions of Canadians have high blood pressure and will have no idea they have it until a cardiovascular episode actually happens. Consequences of elevated blood pressure can include stroke, heart attack, congestive heart failure, atherosclerosis (hardening of arteries) and eye and kidney damage.
There are a number of factors that most experts agree are possible causes: lack of exercise; smoking; a highly processed, high sodium diet with low fibre; excessive alcohol intake; poor stress management and obesity. A natural approach can often work very well to help prevent and treat the underlying causes of hypertension.
Understanding Blood Pressure. Blood pressure is determined by the amount of blood your heart pumps and the amount of resistance to blood flow in your arteries. The more blood your heart pumps and the narrower your arteries, the higher your blood pressure. Most physicians use 120/80 as a “normal” reference for blood pressure. Elevated blood pressure is two or more readings greater than 140 mmHg systolic (top number) or greater than 90 mmHg diastolic (bottom number).
Blood pressure medications are one of the most widely-prescribed drugs in the world. Many people with mild to moderate high blood pressure can do very well with a combination of lifestyle changes along with herbal and nutritional supplements.
Tips for Reducing Blood Pressure
• Minimize consumption of restaurant foods and packaged foods, including canned soups and frozen entrees, which may be high in sodium. Explore ways to enhance food with herbs and spices!
• Moderate alcohol intake and absolutely NO SMOKING!
• Reduce or eliminate caffeine – it can constrict the blood vessel walls and may increase blood pressure.
• Increase physical activity. Regular physical activity can help lower your blood pressure and keep your weight under control. Strive for at least 30 minutes of physical activity a day.
• Manage your stress. Find calming ways to decrease your stress and blood pressure through deep breathing, regular massage therapy, acupuncture, counselling, yoga and meditation.
• Hawthorn berry relaxes blood vessel walls and reduces blood pressure. It is commonly used by physicians in Europe for hypertension and as a cardiovascular tonic.
• Magnesium is an important mineral that works on the smooth muscles in your artery walls, allowing your blood vessels to continue to relax as they should.
• Coenzyme Q10 is one of the top supplements for the heart and cardiovascular system.
• EPA and DHA found in fish oils are anti-inflammatory and help support the heart and cardiovascular system as well.
• High blood pressure is generally the result of an unbalanced lifestyle. Choosing a healthier diet, working on stress reduction and the use of complementary therapies are excellent tools to help manage this condition.
Consult with your health care provider before making any changes to your health program. Happy Heart Month!
