Despite a busy schedule, managing your health should still be a priority. When you strive to improve your health, you are providing your body with what it needs to recover and become more resilient against sickness and disease.
One of the most important numbers to monitor is your blood pressure, which measures the force of blood flow through your arteries. When your blood pressure is high, it increases your risk of heart disease or stroke. According to the American Heart Association, nearly half of American adults have high blood pressure or hypertension.
It is never too late to start proactively trying to manage your blood pressure levels considering the complications that can arise from it. If you want to keep living your life and being there fully for your loved ones, we give you some useful tips from a holistic family doctor for lowering blood pressure.
Understanding Holistic Family Medicine
Holistic medicine takes a comprehensive approach to healthcare, focusing on treating the whole person rather than just the symptoms of a particular condition. Holistic family doctors consider not only physical factors but also emotional, mental, and spiritual aspects of health when developing treatment plans. By addressing the root causes of health issues and promoting balance and harmony in the body, holistic medicine aims to optimize well-being and prevent disease.
Tips for Lowering Blood Pressure Naturally
A holistic family medicine physician’s recommendations for achieving optimal blood pressure levels usually consist of dietary and lifestyle changes. As serious as high blood pressure is, it can be effectively managed naturally for a lot of people.
If you are receiving holistic care, emphasis is placed on prevention and promoting overall wellness. Consider the following:
#1 Adopting a Heart-Healthy Diet
Nutrition is important in lowering blood pressure. Dietary Approaches to Stop Hypertension (DASH), is a nutritious meal plan specifically designed to combat and control high blood pressure.
The DASH diet recommends limiting salt intake to either 1,500 mg or 2,300 mg per day. The recommended daily servings include:
- Grains
- Vegetables
- Fruits
- Dairy products
- Lean meats
- Nuts
- Seeds
- Beans
- Peas
Alcohol consumption should be limited, and caffeine intake should be monitored, as both can affect blood pressure.
#2 Staying Active
Regular physical activity also helps with lowering blood pressure. According to the Mayo Clinic, aim for at least 30 minutes of aerobic exercise most days of the week. Activities such as brisk walking, cycling, swimming, or dancing can be beneficial. Exercise strengthens the heart, which means it can pump blood more efficiently with less effort.
#3 Managing Stress
Chronic stress may lead to high blood pressure. Meditation, deep breathing exercises, and yoga can help reduce stress levels and promote relaxation, lowering blood pressure in the process. Stress management is a skill, and with practice, you can get better at it. If you need help with overwhelming stress levels, a holistic family medicine doctor can help you with that.
#4 Getting Plenty of Quality Sleep
Quality sleep is important for managing stress and maintaining healthy blood pressure levels. Aim for seven to nine hours of restful sleep each night to support heart health. It helps to establish a relaxing bedtime routine and create a comfortable sleep environment. Try to avoid using devices before bed, limit caffeine and alcohol intake, and maintain a consistent sleep schedule.
#5 Exploring Natural Remedies and Integrative Therapies
In addition to lifestyle modifications, consider incorporating natural remedies and integrative therapies to help lower blood pressure and promote cardiovascular health. Herbal supplements like garlic, hawthorn, and hibiscus may have blood pressure-lowering effects. Acupuncture, acupressure, and chiropractic care can improve circulation and reduce tension in the body.
If you are interested in lowering blood pressure through natural means, consult a qualified holistic healthcare provider to explore safe and effective natural treatments tailored to you.
Holistic Family Doctor in PA, NJ, and NY
Dr. Akia Blandon, DNP, APRN, AGPCNP-C at New Beginnings Healthcare is a nurse practitioner experienced in helping individuals of all ages make healthier decisions. As your holistic family medicine doctor, Dr. Blandon provides personalized attention and exceptional care, listens to your goals, and helps you achieve them. He is also experienced in the management of resistant hypertension.
At New Beginnings Healthcare, we empower our patients to lead healthy and happy lives. We are deeply committed to the health and well-being of your family and believe you deserve nothing less than exceptional care.
To schedule an appointment with Dr. Blandon, call our family practice today at (484) 640-5400 or use our online form to send us a message. We are happy to serve patients in New Jersey, New York, and Pennsylvania.
