Olwen Anderson's Blog

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Is your blood pressure a little too high? Here are some natural ways to reduce it and avoid being prescribed anti-hypertensive medication.

One of the main reasons blood pressure can become chronically elevated is from lack of flexibility in your artery walls. Your arteries include a layer of smooth muscle, which expands a little with each surge of blood from your heartbeat, then contracts again. As you age, your muscles can become less flexible, along with your artery muscles.

There are two minerals that can help your muscle flexibility: calcium and magnesium. Calcium helps muscles contract, magnesium helps them relax. Both these minerals are readily available in seafood and in green leafy vegetables. Remember that calcium and magnesium in your food compete for absorption across your digestive tract – so if you decide to take a supplement of calcium, you may need to take a magnesium supplement to balance it, and vice versa. Not sure if you're deficient in magnesium? You can arrange a pathology test through your clinical naturopath to find out.

Scientists have researched the effect of additional dietary fibre on blood pressure, and given it the 'thumbs up'. We all need between 25g and 35g of fibre in our diet every day. Most of us fall well below this. Psyllium husks are a good supplement to take while you change your diet to one higher in legumes, fruits and vegetables. One tablespoon of Psyllium husks will supply you with 5g of fibre.

There are some extra changes you can make to your diet that will have an impact on your blood pressure: Mainly, reduce (or eliminate) processed food. It contains lots of added salt (which tends to increase blood pressure) and supplies very little nutrition. You'll be pleased to hear that a little red wine (just one small glass!) and a little dark chocolate (just two squares!) is actually good for you.

Specific foods that help lower blood pressure include garlic, ginger and onion. Seafood, walnuts and flaxseed (linseed) are also great additions to your diet as they contain omega-3 oils to promote cell membrane flexibility. You should avoid taking supplements of licorice or ginkgo biloba, as these tend to increase blood pressure.

Did you get a little hot under the collar the last time you felt stressed? Our bodies have evolved to increase our blood pressure when stressed. Originally this was to help us escape from hungry predators on foot. In modern times our stressors tend to be ongoing, and not related to a physical threat. Learning to alter your stress response through regular fitness training and through stress reducing activities like yoga and meditation will reduce your blood pressure too. Actually, its hard to overstate the huge physical and psychological benefits you'll get from regular physical exercise.

So, now you know what to do: Check your calcium and magnesium intake, increase the amount of fibre in your diet, exercise daily and make sure you relax too. Good luck!