Beat high blood pressure naturally
by Maya Anderson
Although many Australians are medicated for hypertension, there are also natural ways you can reduce high blood pressure. Maya Anderson investigates.
According to research from the Australian Bureau of Statistics, hypertension, or high blood pressure, affects approximately 11 percent of the population, or about 2.1 million people. Perth-based Dr Nico Lauw, a member of the Royal Australian College of General Practitioners, said hypertension can have devastating effects. “Dangers of high blood pressure are extensive, but the most common ones that we always see are heart failure, kidney failure, stroke and ischaemic heart disease that can lead to heart attacks,” he said.
While there are people who have a higher risk of the condition because of a history of hypertension in the family, the good news is that there are natural ways you can reduce your blood pressure.
Keeping a healthy weight and following a balanced diet will help. People who eat a lot of fatty, high-salt and processed foods risk hypertension, so cut back on your saturated and trans fat intake and opt for fresh foods over processed and refined ones. “Not having too much caffeine-containing foods or drinks such as Coca Cola or coffee can also help,” Dr Lauw said.
Try to find ways to deal with stress. “A stressful job can contribute to high blood pressure because stress causes more release of adrenalin, which causes increased heart rate as well as vasoconstriction,” Dr Lauw said. “Long term stress causes release of the body’s natural steroid called cortisol. This will cause fluid retention and consequently high blood pressure. Stress management techniques such as meditation and relaxation techniques that can be done during work time or breaks are often helpful.” Avoiding noisy and crowded situations has also been shown to help reduce stress.
Personal trainer and director of personal training company Ideal Bodies Online Sue Heintze said exercise is important to reducing high blood pressure. “Regular physical activity makes your heart stronger,” Ms Heintze said. “A stronger heart can pump more blood with less effort, easing the burden on your heart. The less your heart has to work, the less pressure on your arteries.”
However she cautions people with hypertension to be careful about the intensity and type of exercise they do and to attain a doctor’s medical clearance before undergoing a fitness plan. “You need to build heart strength by increasing your fitness slowly and progressively. Start gently, say 30 minutes per day of low intensity aerobic activity, and gradually over a period of one to three months increase your exercise effort and intensity.”
Ms Heintze recommended walking, stair climbing, cycling and swimming as ideal forms of aerobic activity. “Resistance or weight training has also been proven to reduce blood pressure,” she said.
Also, avoid smoking. “Smoking causes vasoconstriction or narrowing of the arteries, therefore the blood vessels get smaller for the same amount of blood volume so the pressure will go up,” Dr Lauw said.
Contrary to myth, Dr Lauw said drinking a lot of water does not improve hypertension and neither does drinking less water. “If you have normally functioning kidneys, any excess water that you drink will just be passed out in the urine.”
Reduce Your Hypertension
- Keep a healthy weight.
- Try to reduce stress.
- Cut back on processed and refined foods.
- Minimise your saturated and trans fats intake.
- Replace caffeinated drinks with water.
- Exercise regularly and try weight training.
Maya Anderson is a full-time freelance journalist who specialises in health, fitness, nutrition and wellbeing issues. To contact Maya, email maya.anderson@hotmail.com