1. MANAGE STRESS: Although stress is a normal part of the human experience, it is how we manage stress. Stress and anxiety cause chemicals to be released into your body, raise your blood pressure and cause a reduction of blood flow to your heart. Most people in Stage 1 or 2 of adrenal fatigue typically have elevated blood pressure secondary to increased cortisol and adrenaline. Those with hypertension should always rule out heavy metal toxicity. Excessive stress will elevate LDL cholesterol levels as well.
Winning Formulas to Relax and Manage Stress:
* Prioritize – write down your priorities
* Breathe – Full, deep belly breathing. Start with a minimum of two minutes every day and gradually increase to ten minutes daily.
* Listen to calm music
* Warm, aromatherapy bath with 3-4 cups Epsom salts and 1 cup baking soda
* Change how you view situations
* Surround yourself with like-minded people and friends. You are the average of the five people you spend the most time with. Be aware and eliminate unhealthy, stressful social behaviors including arguments, drama, drinking, inactivity, unhealthy eating and over-eating.
* Dissolve unhealthy lose-win relationships and focus on attracting only win-win relationships.
University of Utah psychologist found that women in strained marriages are more likely to feel depressed and suffer high blood pressure, obesity and other signs of “metabolic syndrome,” a group of risk factors for heart disease, stroke and diabetes.
2. ELIMINATE ALL PARTIALLY HYDROGENATED OILS (TRANS FATS): Partially hydrogenated oils are found in thousands of processed and fast foods (breakfast cereals, cookies, chips, fried foods, packaged foods). Restaurant food, especially from fast food chains, often serve food loaded with trans fats.
Consequences of a diet high in trans fats include:
* Increased inflammation
* Decreased immune function
* Lowered testosterone levels
* Decreased IQ and learning disabilities.
* Elevated blood pressure
* Free radical production
* Heart Disease
* Interferes with neurological and visual development of fetus
* Liver damage
3. LOSE BODY FAT: This is achieved with the “4 Powers” – Nutrition, Lifestyle, Exercise and Supplements. Excess body fat stresses your joints and organs, including your heart. Decreasing body fat in a healthy, slow, steady manner will improve your health, lower your cholesterol and reduce blood pressure and your risk of diabetes.
4. CONSISTENT EXERCISE: This isn’t breaking news. Exercise will help you reduce stress, decrease body fat, increase your metabolism and lower your risk of diabetes. Adequate, consistent exercise will lower your blood pressure AND increase HDL cholesterol and lower your triglycerides. Take a brisk 30 minute walk every day. There is evidence that resistance training results in a more favorable balance in myocardial oxygen supply and demand than aerobic exercise due to the lower heart rate and higher myocardial perfusion pressure. Moderate intensity strength training can control or prevent hypertension. Circulation 116: 572-584, 2007.
5. ELIMINATE HIGH FRUCTOSE CORN SYRUP: HFCS is the number one source of calories for most Americans. You’ll find HFCS in processed foods, sodas, syrup that goes into your Latte from Starbucks, etc. HFCS is extremely toxic to your liver, increases inflammation and your weight, and creates an aggressive insulin response.
6. SUPPLEMENTS FOR HYPERTENSION: Omega-3 fish oils, magnesium, vitamin D, COQ10, Biotics VasculoSirt, Green Tea Extract, Hawthorne Extract, Digestive enzymes, Probiotics, Folic Acid, Ginger
* Ginger has blood pressure-lowering effects that can protect against the chronic brain injury caused by hypertension. Vascul Pharmacol, 2005 Oct;43(4):234-41
* Supplementation with at least 5000 microg/d folic acid for at least 6 weeks may reduce systolic blood pressure slightly. Journal of Chiropractic Medicine, 2009; 8(1): 15-24.
* Diuretics cause potassium levels to drop increasing the risk of hypokalemia.
* With calcium channel blockers systolic and diastolic blood pressures are reduced during exercise which may result in light headedness and peripheral edema post-exercise.
Additional side effects from hypertension drugs include: dizziness, increased risk of breast cancer, memory loss, nausea, asthma-like symptoms, joint pain and impotence in men.
SUPPLEMENTS FOR ELEVATED CHOLESTEROL: Omega-3 fish oils, tocotrienols, pantethine, vitamin D, Biotics VasculoSirt or GlucoBalance, LipidSirt, CoQ10, Green Tea Extract
Read more about cholesterol and the side effects from statin drugs in my book, THE POWER OF 4.
According to a recent study, men with higher vitamin D levels had a 59% reduction in heart attacks. So if vitamin D’s only benefit is to reduce heart attack rates by 59%, the net savings (after deducting the cost of the vitamin D, if every American supplemented properly) would be around $85 billion each year. Arch Intern Med. 2008 Jun 9; 168(11):1174-80
7. FOR HIGH BLOOD PRESSURE increase potassium rich foods such as vegetables, fruits, legumes and fish. Most Americans consume only half the recommended daily intake of potassium and twice the suggested limit for sodium! Potassium can influence BP levels by increasing sodium excretion from the body by stimulating the blood vessels to dilate, opening potassium channels.
FOR ELEVATED CHOLESTEROL increase consumption of plant sterols, sometimes called phytosterols. Plant sterols are the healthy compounds that occur naturally in a variety of plant foods such as fruits and vegetables, seeds and nuts. Eating eight servings of fruit and vegetables a day dramatically cuts heart disease risk. People who followed this simple, easy and effective method for a study published in the European Heart Journal had a whopping 22% lower risk of dying from heart disease than those who didn’t.
8. INCREASE CONSUMPTION OF HEALTHY FATS and ORGANIC PROTEIN:
FATS – avocado, wild fish, raw (unsalted) organic nuts and seeds, coconut oil, extra virgin olive oil
PROTEINS – Grass-fed beef and buffalo, cage-free poultry, wild salmon and fish, eggs, quality whey protein
9. DECREASE ALCOHOL and CAFFEINE CONSUMPTION and INCREASE WATER INTAKE: Alcohol and caffeine cause adrenaline rushes that make blood pressure soar. Alcohol, sugar and processed, refined grains also lead to insulin resistance, hypertension and elevated cholesterol. Alcohol disrupts glucose and triglycerides levels and affects your nerves and how your liver processes fat in the blood. Not only is alcohol hard on the body, it causes cellular death in several organs such as the brain.
10. ELIMINATE SUGAR, REFINED CARBOHYDRATES and ALL ARTIFICIAL SWEETENERS: Phenylalanine, especially found in Nutra-Sweet and OTC antihistamines aggravate high blood pressure.
Sugar is more addictive than cocaine and has a profound influence on your brain function and your psychological function. When you consume excess amounts of sugar, your body releases excess amounts of insulin, which in turn causes a drop in your blood sugar, also known as hypoglycemia. In addition, sugar is pro-flammatory and damages skin collagen and promotes aging and wrinkles, increases your appetite, depletes your body of B vitamins, causes joint degeneration, ADHD and other behavior disorders, causes weight gain. This is just a small list of sugars’ toxic side effects.
Hypertension and elevated cholesterol can be managed without pharmaceutical drugs. HOW? Healthy lifestyle habits, stress management, supplements, diet and nutrition and a proper exercise program.
Copyright © 2009-2011 Paula Owens