How to lower your blood pressure naturally

 

How to lower your blood pressure naturally

 

How I lowered my blood pressure significantly with a natural remedy


I would like to share my experience with hypertension/high blood pressure and my management strategies that helped me overcome it. Yes, I went beyond high blood pressure and was in the hypertension zone.


While taking medication to get me out of the danger zone, my search for other remedies helped me find a natural remedy that I incorporated into my daily regime successfully.


High blood pressure reading



I trialed days of taking medication and ginger and compared them to days that I took medication only.


The results when taking ginger were always favourable.


It has now been about 7 months that I initially visited the doctor and found out I had hypertension.


My readings are now consistently excellent and I attribute that to the natural remedy I used.


Note: I am not a medical practitioner and I do not advocate that you do not follow your doctor's advice, regarding blood pressure medication.


My History with Blood Pressure


As a young woman, I had excellent blood pressure readings. So good, that the doctor always commented on it. My father was the same while my mother always had high blood pressure.


More recent history with Blood Pressure readings. 


As I’m older now (67), I was starting to struggle with walking, getting up and down from sitting positions, and having swollen feet and ankles. This had started to get worse over the years and I put it down to aging and arthritis.


High blood pressure never occurred to me. 


However, in 2020, I had a relatively easy, non-physical job during the pandemic, teaching a student 1:1, with multiple mental health diagnoses. 


It became quite stressful when students returned to classes after our covid lockdown as he had substantial issues with making friends and his high-level misbehaviour and aggression were impacting my wellness.


Each day felt like I had been climbing mountains-extreme tiredness, muscle and joint pain, foot and ankle swelling. I also had vertigo.


There were many times I just shut up and didn't tell others how bad I felt. Upon reflection, I should have prioritised my wellness.


At work, they had provided me with a special chair to make it more comfortable and easier for me to get up and down. 


Finally, I went to the doctor and told him how each day was such a struggle to get through and my symptoms. I thought anxiety and arthritis was impacting my body.


He took my blood pressure and I was shocked-it had gone past high blood pressure, and was in the hypertension zone ie. almost 200/99. 


He prescribed medicine as he said I was risking a heart attack or a stroke. I am not averse to taking medication but I usually do research and see if I can try natural methods.


The doctor said that, if I did not take the medication, he would take my Driver’s Licence away from me. He wanted me to understand the seriousness of hypertension. 


High blood pressure-risk of stroke



Taking blood pressure medication


I started taking the tablets and, slowly, my blood pressure started to come down but it was still erratic. Also, I started to cough and this usually became worse on going to bed each night. 


I remembered my mother taking her medication and how she coughed so badly over a few months until her doctor realised that it was this particular medication that made her cough.


She was quite angry as she had been going to the doctor about her persistent cough for many months and her ribs hurt from coughing. She had many sleepless nights too.


So I told my doctor about my coughing and he changed it to Telimarsartan and slowly my cough disappeared.


Previous medication was Perindopril arginine 10 mg.


A Natural Remedy for Blood Pressure problems. 


I have always been interested in natural remedies for ailments so I researched natural remedies for blood pressure problems online.


Although the medication I was taking took me out of the danger zone, the readings were erratic and not low enough for my liking.


It would sometimes be in the high 140’s, then jump up to 150’s and 160’s. 


I read that ginger was good for blood pressure so I bought a jar of ginger and drank it with my tea in the mornings. I put half a teaspoon of crushed ginger in my tea.


Whenever I drank ginger tea, my blood pressure dropped to 130’s! Same as when I was a young woman. 


I would highly recommend taking ginger in some form, if you have blood pressure problems as it consistently works for me. 


Note: my blood pressure is excellent now (7 months later), even if I forget to include ginger each day. However, I will still include ginger throughout the week in my tea or in my cooking.


Other things to action with blood pressure problems:


Exercise


Keep mobile, even if it's only a walk each day.

When I was tied to my computer with online teaching, my blood pressure was always higher. 

One day, I went out shopping and came home exhausted from all the walking.

I was surprised when I took my blood pressure reading as it had dropped to 130’s, at a time when my blood pressure reading was in the 150’s daily.

Although I felt very tired, the walking had helped my blood pressure drop substantially. 

Adequate sleep.


As you get older, I find that you develop a different sleep pattern.

I wake up earlier and, even though I stay in bed, I do not sleep deeply. 

When I am at home, I try to have a ‘nanna nap’ in the afternoon. If I'm super tired after work, I will have my 'nanna nap' when I get home and then wake up to cook dinner, etc.

I'm making adequate sleep a huge priority.

On days I am working, I try to get to bed in a reasonable time.

If I’m super tired, I lock my phone so no one can disturb my sleep, including all the notifications you get online. 

Stress. 


Try to control your stress and practice mindfulness and positive thinking methods, such as developing the daily gratitude habit.  (It takes 30 days to develop a new habit).

The nature of the job I was doing in 2020-2021 was extremely stressful and impacting on my sleep and my mindset.

Teachers who work with very challenging students can suffer great stress.

If they are working in a Special School environment, they are given extra support and timeout, for their mental wellbeing.

Thankfully, although I was in a mainstream school, the school was concerned for my health and wellness and found a new position for me within the school. 

Lose Weight-especially around the waist.

Your heart doesn't have to pump as hard when you lose weight. It helps to manage those puffy ankles!

Eat a healthy diet

Along with increased exercise, this will help you to lose weight.

Limit your alcohol and coffee.

This is important. I had a very busy day, with lots to do online and I drank *!!**!!* cups of black Italian Espresso coffee.

I woke up at 4am feeling extremely unwell (it was scarey) and was not able to go to work that day. I will never do that again!

Limit your smoking.

Yes, smoking is not a great habit. I'm lucky it's not one of my vices as I've had some operations and the surgeon said I'm lucky not to have smoked as it can also impact on recovery from surgeries. 




I hope these reflections will help you, if you have blood pressure problems.


High Blood Pressure and Hypertension Natural Strategies checklist
Get your  comprehensive High Blood Pressure & Hypertension Natural Strategies Checklist here



PS. I continue to have great BP readings! My doctor was dubious at first but is now telling me to continue with the ginger as it is working for me.


Ginger also has other great properties that help with inflammation and more. To read about it, you can find more information on this post What are the best delicious healing anti-inflammatory foods?

 

I’d love to hear how you cope and your story so I look forward to reading your comments. 


If you would like a checklist printout, please go to this link High Blood Pressure & Hypertension Natural Strategies Checklist h ere.



How to help people in poverty


Do you want to help those suffering the effects of poverty in third-world countries?


If one of your New year resolutions is to look beyond your bubble and help others in poverty, this information from Michael Noetel a psychologist and senior lecturer in the school of behavioural and health sciences at the Australian Catholic University will guide you as to how you can help and which charities are most cost-effective ie. a high percentage goes to the charitable cause. 

 It only takes a few dollars to help. 

I have seen my friends very ill with malaria and parasitic infection. I have seen my friend's son lying on the dirt floor of a tribal doctor's hut, very sick with malaria. It's heartbreaking.

 Can you spare $5 to prevent a child from getting malaria or even less for other medication? Saving children from infections and blindness only takes a few dollars a month.

Can you afford a couple of dollars? 


Thanks for taking the time to read this post. We need more kind people on this planet. 

What are the best delicious healing anti-inflammatory foods?

 
Best 21 delicious anti-inflammatory foods



Best Delicious Healing Anti-Inflammatory Foods

In this post, you will find out the best delicious healing anti-inflammatory foods that help repair or keep inflammation at bay. 
 
 Your food intake is so important and you may notice the effects of not eating wisely. I feel much better, have less joint pain, and find movement less painful than a few years ago as I incorporate these foods into my diet, as much as possible.  

They also have other added health benefits that make it a no-brainer to try to include them in your diet, as much as possible.

I have also included a Weekly Shopping List that you can use so you can make sure you are including the right foods in your weekly buys. 

Sometimes, we have the best of intentions and the Weekly Shopping List can prompt you to stay on track with those intentions.


  1. Coconut Oil

This oil from the fleshy fruit of the coconut is packed with such amazing anti-inflammatory properties that it has even been shown to stop the damage of arthritis.



  1. Bone Broth

Not only is it one of the best anti-inflammatories around, but the collagen in bone broth also helps to rebuild your damaged joints to give them back that youthful feel.


  1. Papaya, figs, kiwifruit, and pineapple 


These fruits are great sources of proteolytic enzymes, which reduce swelling, eliminate fibrin deposits that cause pain and limit your joint motion, and help you feel better fast. 


4. Green leafy vegetables

Leafy greens such as kale are rich in antioxidants like Vitamin A and C that stop free-radical damage, preventing premature joint ageing. 


 Eat dark green leafy veg (kale, silverbeet, rocket, spinach)  plays an important role in the management of inflammation. They also have higher levels of folate, beta-carotene and vitamin C. 


  1. Beets

Another antioxidant powerhouse, beets help repair cell damage. 


     6. Grass-Fed Beef

With 2-3 times, grass-fed beef has 2-3 times more anti-inflammatory Omega 3s than conventionally raised beef.

It will reduce inflammation in your joints and get rid of those aches and pains.


7. Fatty fish

-salmon

-sardines

-trout

-mussels

-tuna


These fatty fish are rich in Omega-3 fatty acids that reduce chronic inflammation and inflammatory compounds to lower your risk of arthritis.


Mussels also help to improve brain function.


To get the full benefits of an anti-inflammatory diet, you should consume fatty fish 2-3 times per week. 


8. Blueberries

The ‘secret’ anti-inflammatory in blueberries is quercetin. Quercetin reduces inflammation, boosts your immune system, and even fights off viruses. 


All berries are loaded with a powerful antioxidant (vitamin C)  that strengthens resistance to infection – and dietary fibre.   They are also lower in sugar, as well as being a good source of folate, potassium and disease-fighting antioxidants.


9. Alfalfa


Its high chlorophyll content along with vitamins A, E, and K make alfalfa a vital anti-inflammatory to add to your diet. 


10. Nuts


Walnuts and almonds are full of Omega 3’s that have anti-inflammatory effects.


Almonds are also filling so they are a great snack, and they contain both fibre and protein.


Nuts can also be used as a protein substitute for healthy meals if you want to cut down on your meat consumption.


Pistachios are great for eye health, as well as being anti-inflammatory.


Walnut oil is not generally used in cooking as it does not stand up to heat but it protects the heart and reduces inflammation. It has healthy monounsaturated fats.


NB: Oils have a bad connotation to many people. However, your skin and hair will love you for eating the right kinds of oils. As will your bowels! Oils also help with satiety ie. your feeling of fullness. Some vitamins are fat-soluble too. Your body needs oils to work properly.


11. Chia


These tiny seeds pack are nutritious and have the highest plant content of omega-3 fatty acids. 


They are also a good source of omega-6 fatty acids, high in fibre, especially soluble fibre and a rich source of protein


 


12. Ginger


Ginger not only helps reduce immune system reactions that lead to inflammation but also prevents cell damage.


It is also used for nausea. There are studies that point to ginger's ability to protect against certain cancers.


Some interesting reading Is Ginger More Effective Than Chemotherapy?


Try to use fresh ginger as it is higher in active components when fresh.


13. Shiitake Mushrooms.


These mushrooms reduce food allergies and sensitivities that increase inflammation while at the same time building your muscles and bones.


14. Avocado Oil


Avocado oil is low in polyunsaturated fats and rich in heart-healthy fats. It is delicious and suitable for drizzling over salads and vegetables.


Eating avocadoes also help reduce cholesterol absorption. 


15. Tumeric


Its active compound, curcumin, is a natural anti-inflammatory and, as it has powerful antioxidant properties, it has numerous other health benefits.


I use it regularly and even put it in my beverages.


Tumeric must be accompanied by black pepper to activate its properties.


There is a product you can buy online called Tumerix. It is a high-quality product, as you can see by its strong dark yellow colour and contains 6% curcumin.


This compares favourably to other products that have a much lighter colour and only contain much lesser amounts of curcumin.


It also contains black pepper so you don't need to remember it.


The black pepper is not obvious to your taste.


I am not an affiliate for this product but I noted significant relief from joint and body pains when using this product.


16.  Cinnamon


Cinnamon is rich in antioxidants which reduce inflammation. It has the added benefits of being antifungal, antiviral and antibacterial. 


17. Garlic


Garlic has been used for centuries best known for its anti-viral and anti-bacterial properties that help fight infection.


I think it's one of those all-rounders that you eat daily to prevent a myriad of complaints. 


Tip: buy good quality garlic. Where I live, the price is a good indicator.


 Previously I bought cheaper fresh garlic and it had a much lighter taste. However, I found that this product had been imported into Australia from China (which has zero health regulations as to the safety of food sold) and found out the dubious practice that they put the garlic through and I refuse to buy garlic from China. 


18. Olives


Its fat content of monounsaturated fats and anti-oxidants make it a natural anti-inflammatory, as well as recommending its use daily for heart health by the Mediterranean Diet. 


Buy Extra Virgin Olive oil as it has had minimal processing and its antioxidants may help protect from cancer, as well as being an anti-inflammatory. 


19. Orange vegetables and fruit 


Orange-fleshed fruit and veggies contain high levels of beta-carotene that help to prevent degenerative disease.


20. Gluten-free whole grains


These contain high levels of anti-oxidants to block inflammation.


-quinoa

-brown rice

-millet

-amaranth

-buckwheat


They have the added benefits of fibre and they are suitable to use as a plant-based protein in your diet.  

 


21. Red grapes 


The added benefits of eating red grapes for health, apart from reducing inflammation are:


-fighting disease

- assisting memory

- providing protection against cardiovascular disease 

- anti-ageing properties. For more anti-ageing tips, see 


 Don't want to forget to buy these items?

 

You can get your Weekly Shopping List here.


Best Delicious Healing Anti-Inflammatory Foods Shopping List



The more you eat foods that fight inflammation, the better your joints will feel!


How does practising gratitude help you?

How does practising gratitude help you?



The benefits of practising gratitude


I decided to practice gratitude after reading the benefits of practising it and making it a part of your everyday life. 

I had just been recovering from a serious bout of depression, that took me to very low levels of thinking.  I had not suffered depression before and people had usually commented on how I smiled a lot. 

But things changed drastically for me and I did not realise I was going into a downward spin until it was too late. 

 I also had a big void in my life and life does not like a vacuum! It seeks to fill it and not always with great things. 

I did not take control and things just got worse and worse. I felt alone, with no one to turn to. I also did not like to let others into my very private thoughts, so others misread me and judged what they saw on the surface. 

They were seeing the symptoms, and not the terrible feeling of desperation and not having anywhere to turn to when I needed help. 

There was always judgment and that's not helpful when you're on a downhill slide. 


Resilience and Gratitude


As I was growing up, I had developed resilience and I reminded myself that I had to believe there was a light at the end of the tunnel.  I kept saying that but I really did not believe it. 

Although I am not saying that you should not take medication for depression, it was not for me. 

I met someone who helped me enormously by supporting me in a very troubled time. He saw things that others did not see so it was easier for him not to judge me.

He knew I was making bad decisions but he also saw through lies leveled at me and my complete burnout. I had no mental strength left. 

I could not say 'no' and life was very demanding for me, as well working a very demanding job entailing 3 hours travel a day. 

He saw why I was struggling and the candle was burning at both ends, and ready to snuff out! 


My Plan to Improve my Mental Wellness with Gratitude

I had learnt with my last job that you need to fill the vacuum in your life.

I started a new job and found that I liked what I was doing. After the demands of the last job, it was a very pleasant change.

So keeping busy with a job I liked was my first step towards better health.

As it was a casual job with an agency, I still had panic attacks on my days off but I then thrust myself into learning to blog, on my days off. 

So keeping busy helped me as I did not have time for negative thoughts. 


My introduction to gratitude. 


While blogging, I came across articles on Gratitude.  They really resonated with me!


After a late divorce, and my totally giving up on ever making up the money and house I lost after 28 years of marriage, I knew I had to work hard and gain a reputable name with the agency and schools so I could get a fair amount of work throughout the year. 


I started to actively practice gratitude until it became a habit.  I read articles and sat down at the end of each workday and thought about what were the positive experiences I had that day. 

 I wrote them down so they became more concrete. 

When working with a troubled student, we made a Gratitude Jar so that we could pull a gratitude strip out, at random, and reflect on what had happened on any particular day.  

It's so easy to focus on the one bad thing that may have happened and let it sum up your whole day.


I was happy and smiling again. I became an Ambassador for my agency and was being requested by schools to be their first call when teachers were absent. 


I loved working with the kids and did not get involved in work politics. I treated my support workers well and knew how to handle difficult children, with my background in special ed. and autism. 

I did things cheerfully! 

Yes, finding the little things to be grateful for each day instead of focusing on the negative had a positive effect on my life. 

I have been the only casual teacher employed throughout the pandemic on an ongoing basis, and the school has employed me in another capacity when I finished the first placement.  


How practising gratitude can help you?


Speaking in general terms, practicing gratitude will:

make you a happier person

have a more positive outlook

improve your relationships 

attract success and abundance with the Law of Attraction

A Gratitude Toolkit is an easy way to help you develop the habit of gratitude. It takes 30 days of practice to change the habits of mind.

How Gratitude underlies the Law of Attraction:

When you send out good positive vibes, you attract others effortlessly.

Your thoughts determine your experiences so positive thoughts will attract positive experiences in a person's life and vice versa. 

Another fundamental belief in the Law of Attraction:


What you give out, you receive. 

I started to sponsor individuals and families in third-world countries.  I cannot even measure the happiness that my friends from African countries have given me. 

I have a new family and circle of friends that love me very much. 

I have sponsored starving widows and their children through the local church during the pandemic. There is a lot of poverty and I'm humbled by their gratitude.

Unfortunately, many African leaders do not pass all the community aid to their communities so I have been able to establish trusting relationships to help them.
 
A small amount of money goes a long way in third-world countries. 
 
 My African friends always show gratitude and humility while living a simple life.

My greatest desire is to meet them and also to seek further ways of helping them.
It is now my primary concern, overriding my work goals. 

So, following the Law of Attraction, the mind can translate our thoughts and materialize them into our reality. 

So the Law of Attraction does give you the freedom to change and free yourself from self-doubt and worry. 

I'm fighting the demons that I picked up after going broke after my divorce and become more proactive and positive in my life's decisions and who I want in my life. 

I've learnt that doing the same thing over and over again, will only get the same results-so make sure you're making choices that get you to your vision of where you want to be. 

Our choices and actions will create our intended life, in line with our vision of where we want to be.

It's important to visualise what you want and then make the needed effort to get it. 

The Law of Attraction can further help you as it can: 


improve your money situation

increase your self-confidence

combat anxiety

get fit, lose weight

So you have nothing to lose but everything to gain by practising gratitude and understanding the Law of Attraction.

I have made a Gratitude Bundle to start your journey to a better life, with more confidence and happiness. 




Please feel free to share your journey below too! 

Life is not smooth sailing and sometimes it's community that gets us through- our tribe. 
 
 

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