Hypertension

This can be a serious problem, but watch out for my article on the controversy around blood pressure identification and control. Drugs may often be necessary, but generally it is safe to give natural approaches a few months to work before shifting to the more powerful drugs, with their side effects over time.

General guidance — freely shared

1. Losing weight may often solve the problem.
2. Stress management essential – try meditation or other stress release approaches.
3. Deep slow breathing often helps by stimulating the vagus nerve which in turn triggers a parasympathetic response to slow the heart rate and relax blood vessels. Inhale through the nose for 4 seconds, hold for 7-8 seconds and exhale for 8 seconds. Doing this for 10-15 minutes a day can reduce BP as much as many drugs and helps relieve tension.
4. The DASH diet (Dietary Approaches to Stop Hypertension) or following a healthy Mediterranean Diet.
5. Engaging in 150 minutes of moderate aerobic exercise weekly is important. This could be walking, jogging, swimming or dancing. Strength training with weights 2-3 times per week is also helpful.
6. Beetroot juice, or a tsp of beetroot powder mixed in water or a smoothie. Beets are rich in natural nitrates which boost nitric oxide production. This relaxes blood vessels.
7. Hibiscus tea is especially noted for its ability to relax blood vessels. Try drinking 2-3 cups per day.
8. Sleep is really important. Everyone needs 7-8 hours of sleep and working night shifts is not a good idea.
9. What to leave out: some people don’t do well with salt, so try reducing this for a while. Alcohol in excess and smoking can increase blood pressure.