Here are some easy naturopathic tips to reduce hypertension.
Naturopathic treatments target primary causes of disease, such as a change in diet and lifestyle to help keep blood pressure within safe levels (below 140/80). A rapid and hectic lifestyle is one of the main causes of hypertension. Excessive alcohol use, smoking, excessive tea/coffee consumption, fast food and processed foods are all high in calories and sodium. Obesity is caused by eating processed, fat-rich foods that often lack vitality and nutrients. This can result in raised of cholesterol levels, increased inflammation and plaque build-up in the blood vessels, resulting in placing extra strain on the heart to pump blood through them.
Here are some easy naturopathic tips to reduce hypertension.
Reduce your salt/sodium intake in processed foods. Processed foods are laced with excessive amounts of sodium for flavoring. It can be found in processed meats, chips, cheeses, sauces, frozen meals, soups and other canned goods. Eating too much of this type of salt causes the body to retain water, which elevates blood pressure. Be conscious about what you are eating! Elimination of all salt is not necessary because your stress hormones require salt to make cortisol for the adrenal glands. Use Himalayan sea salt in moderation to get the added benefit of natural minerals needed to help with stress hormone production.
Reduce alcohol intake. Drinking moderately to excessively not only has a lot of calories but it can promote high blood pressure via inflammation. It confuses the fat cells in the body to store fat, leading to increased obesity risk, high cholesterol and increased bad estrogens.
Quit tobacco. Tobacco use has been linked to a variety of health problems, including cardiovascular disease, inflammation, skin issues and lung disease. Tobacco boosts the risk of heart attack and stroke in a variety of ways, in addition to raising blood pressure.
Reduce sugar and flour consumption. Avoid all the whites: white sugar, white rice, white flour and white potatoes. Consuming these high glycemic foods can raise blood pressure, cholesterol, weight and inflammation. All of these things put you at risk for a heart attack or stroke. Those with high blood sugar, high triglycerides, low HDL (good) cholesterol, or who are overweight will benefit the most by eating a Mediterranean anti-inflammatory diet. Replace the “whites” by eating more complex carbohydrates like quinoa, brown rice, sweet potatoes or sprouted grain breads that have a lower glycemic index.
Reduce stress. Emotional turmoil, chronic stress and anxiety may contribute to blood pressure issues. Make stress-relieving techniques a priority if you have hypertension. Techniques such as meditation, journaling, getting consistent regular exercise, acupuncture or massage treatments can help. Taking time to focus on your breathing for a few minutes can reduce stress and anxiety. Inhale for a count of eight, exhale for a count of 16. Complete five or more cycles as needed.
Get your hormones checked by a specialist. Hormone imbalance or low hormones associated with aging can contribute to an increased risk of age-related diseases such as diabetes, cardiovascular disease, cancer, osteoporosis and Alzheimer’s and dementia. FBN
By Christina Kovalik NMD, LAc
Dr. Christina Kovalik NMD, LAc, The Vitality Doctor, is a naturopathic physician and acupuncturist specializing in hormone optimization, optimal health and vitality. She is a new Flagstaff resident, practicing since 2004, and opened her second location in Doney Park in 2020. For more information, visit thevitalitydoctor.com or call 928-863-6086.
