Five Ways to Lower Your Blood Pressure Naturally.
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Many Americans suffer from chronically elevated blood pressure. Depending on the severity of the blood pressure, treatments can range from diet and lifestyle changes to a combination of pharmaceutical drugs aimed at getting blood pressure under control. People with untreated high blood pressure are at an increased risk of death or serious complications from cardiovascular events, such as heart attack and stroke. Using Natural therapies may help those with high blood pressure acheive their goals without the use of medications or at the very least, with a minimal amount of medications (and the side-effects that come with them). Here are five things you can do to lower your blood pressure.
1) Sleep–a good night’s sleep is critical for the body’s ability to regulate all of its systems. Many people who suffer from sleep disorders, especially obstructive sleep apnea, can develop high blood pressure as a result. The good news is that treating the underlying sleep disorder will often result in improvement or normalization of blood pressure in those who are treated.
2) Relax–stress is a major contributer to chronic high blood pressure. If you know this is the case for you, a simple exercise is to take a few minutes to do some deep breathing. Breathe in while silently counting to ten, hold your breath for a count of ten, then breathe out to the count of ten. This method, sometimes called triangular breathing, has been shown to have an immediate impact on blood pressure–usually lowering it by 10 to 15 points.
3) Diet–many people know that sodium and caffeine can have a negative impact on blood pressure, but how many people know that sugar sweetened beverages (soda, sports drinks, sweetened tea, etc.) can have a negative impact on blood pressure as well. Simply cutting back on all refined, processed, and artificial foods should result in an improvement in over all health, including blood pressure (and will often result in weight loss as well).
4) Magnesium–this mineral is necessary for proper relaxation of the muscles, including the muscles inside the arteries. Many Americans do not get enough magnesium from their diets (the best dietary source is dark green leafy vegetables), which means they are more likely to have muscle tension and high blood pressure. You should talk to a Naturopathic Physician for the appropriate dosage and to be sure that this supplement will not interfere with anything else you may be taking.
5) Omega-3 Fatty Acids (EPA & DHA)–these fats, found in fish oil, have been shown to lower blood pressure if taken in large quantities. Concentrated versions of the EPA/DHA are available in supplement form, so the large quantities used in the studies may not be necessary to get the same results. You should talk to a Naturopathic Doctor about specific product and dosing recommendations. Fish oil can have a blood thinning effect if taken in large doses, so you should notify any healthcare provider if you take this supplement or plan to take it, as it may interfere with other treatments.
About the Author: Dr. Bowker is a Naturopathic Physician and owner of Snohomish Valley Holistic Medicine. In addition to her clinical practice, Dr. Bowker serves as a Board member for the Washington Association of Naturopathic Physicians. She has also been a guest speaker for community organizations and instructor of several community health classes. For more information, please visit her primary website: www.snovalleyholistic.com
