Hypertension, evil or not evil? 6 easy ways to keep blood pressure at bay

 
 
 
 

Hypertension kills thousands of people every year, and it contributes to many deaths from various causes, including aneurysms, heart attacks, heart failures, kidney failures, and strokes.

 

How do we get to this point of no return?

 
 
 

Several factors may influence cardiovascular health and blood pressure: genetics, nutrition, stress, environmental conditions, nutritional deficiencies, hormone imbalances, exercise, alcohol consumption or smoke.

 
 
 

What is your lifestyle? Are you an emotional eater? Do you prefer sweet or salty foods? How do you feel after you consume a 'naughty' meal or treat? Do you exercise? During a consultation, we will go through all of these points and I'll help you dealing with each one by one.

 
 
 

Here is the good news: making simple and easy changes to our routine may significantly reduce the possibility of complications and degeneration of the condition. Our energy and quality of life could improve consistently by implementing a few changes, giving us a new lease of life!

 
 
 

For as long as I can remember, mass media have demonised FATS, cholesterol, salt and meat whilst we were led to believe that stimulating insulin levels with sugary foods was irrelevant to cardiovascular health.

 

I'm aware this topic is controversial, but I'm actually not against moderate salt consumption (except for a minority of people who might be affected by it), especially when it comes to good quality Himalayan salt, as long as potassium levels are also in balance.

 

It's an entirely different story with sugar: one of the biggest co-factor of hypertension and ill health. By stimulating insulin with the regular intake of cakes, soft drinks, milk chocolates, alcohol etc., we can alter a fine balance of hormones, lipids and minerals.

 

Advanced glycation (a process that damages the inner wall of veins and arteries) is created with high glucose/fructose consumption. One of the consequences is body weight getting stored, contributing to obesity, denser viscosity of the blood, and inflammation triggered.

 

Don't get me wrong, I know how hard it is to give up sugar, I've been there. That lovely sweet taste that activates our brain receptors and makes us feel good for a few minutes. If only it lasted! Typically after a first hit, we crash and feel even worse than before, leading to even more sugar cravings.

 
 
 

Reducing first, and giving up then, 'the nasty powder' has been one of the most challenging goals in my journey .... but with what results! Brain fog disappeared, my energy levels increased dramatically, and my blood pressure has normalised.

 
 
 

TIP 1 eliminate or at least reduce SUGAR and simple carbohydrates (i.e. white bread, pasta, crackers, rice cakes etc)

 
 
 

TIP 2: Food is medicine! You might have heard of the DASH diet "The Dietary Approaches to Stop Hypertension", which contains a list of foods recommendations high blood pressure friendly and not so much. I will discuss this diet and give more insights based on my experience in a second blog.

 
 
 

TIP 3: Give up smoking. No negotiation here! We all know how detrimental smoking is to our health in every aspect. The amount of toxins inhaled by puffing a cigarette is quite scary:

 

  • 1,3-butadiene (cancer risk)

  • acrolein and acetaldehyde had the most significant potential to be respiratory irritants

  • cyanide, arsenic, and the cresols (primary sources of cardiovascular risk)

  • other metals, N-nitrosamines, and polycyclic aromatic hydrocarbons (PAHs)

  • Tar is the brown compound that collects in the lungs when you breathe in cigarette smoke and stains teeth yellow.

  • Cadmium (used in batteries)

  • Carbon monoxide - Cigarettes smoke contains this toxic gas that you won't be able to smell or taste. It stops blood from carrying as much oxygen as you would need, resulting in organs struggling and your heart working harder, increasing heart diseases and stroke risks.

 
 

TIP 4: Address nutritional deficiencies.

 

Some of you might not be in favour of supplements. However, my experience is that, nowadays, even people with perfect diets can be deficient in nutrients.

 

Few facts to take into consideration:

 

  • soil is not as rich as it used to be once upon a time because it's not allowed to regenerate. Pesticides and overprocessing are harming our food sources, depleting them of vital nutrients.

  • our gut, bearing with stress, allergens, irritants, and additives, may not be in a condition to be able to absorb nutrients efficiently (leaky gut, dysbiosis). if our gut is not functioning healthily, no matter how balanced the diet is, we won't be absorbing all of the vitamins and minerals we need

  • some foods can trigger inflammation or cause problems with digestion, leading to poor nutrient absorption

  • increase of Coeliac or Chrons disease, two autoimmune conditions that inhibit the absorption of nutrients

TIP 5: Relaxation.

 

No matter what goes on in your life, we must find the time for some pampering and self love. A hot bath with a handful of magnesium salts, essential oils and candles can do miracles. I enjoy creating a bit of ambient with dim lights, turning on a diffuser, feeling the heat on the skin and forgetting all about my day. Once a week, there's nothing better than shutting the world out and enjoying some 'ME' time.

 

As a daily practice, 5 minutes of meditation before starting the day and before going to bed can also make a tremendous difference in how we experience life. I love to practice positive visualisations and connect with my body as much as possible, starting with extremities.

 

 

TIP 6: Exercise.

 

Depending on your age and level of fitness, I would suggest different activities.

 

Twenty minutes walk per day is advisable for people who are a bit older or are not used to exercise. Why not walk to work or get on a bus a few stops further down the road?

 

Swimming and gentle yoga can also be a great choice or starting point for those who have been sedentary for a while. Cycling at the gym is also a great option to stimulate a fatigued lymphatic system and promote detoxification.

 

 

In synthesis, reducing high blood pressure is possible with some minor lifestyle changes and rethinking the way we live. It's all about getting pleasure in doing things that are good for our mind, body and soul.

 

Addressing the cause rather than the symptom is not only safer and cheaper, but it's a lifetime investment.