CW Vol 2 Ed. 41 - Know Your Numbers: Blood Pressure
Blood Pressure: Your Body’s Pressure Gauge
Blood pressure is your body’s pressure gauge — like the one on a job site, it measures how hard your system is working. When that pressure stays high, it quietly strains your heart, kidneys, and brain. The good news? It’s often reversible. With better fuel, real rest, and steady movement, most people can bring their numbers down naturally.
What Pushes Pressure Up
Blood pressure is rarely about one thing — it’s a whole-system signal. Common contributors include:
Chronic stress that keeps adrenaline and cortisol high.
Interrupted sleep or sleep apnea, which trigger spikes overnight.
Low mineral levels such as magnesium and potassium, which help blood vessels relax.
Inflammatory foods (fried foods, refined oils, and added sugars) that stiffen arteries and cause oxidative stress.
Dehydration that thickens blood and strains the heart.
Environmental toxins like heavy metals or chemicals that damage vessel lining.
These factors add up. The key is identifying which ones apply to you — and addressing them one by one.
How to Bring It Back Down - Eat Real Foods!
Focus on whole, unprocessed foods: vegetables, fruits, beans, lean proteins, and healthy fats.
Choose low-oxalate greens like kale, bok choy, romaine, or arugula for potassium and magnesium without the oxalate load.
Add avocado, pumpkin seeds, and black beans for natural minerals.
Choose healing fats: olive oil, nuts, seeds, and wild fish such as salmon, sardines, and mackerel.
Avoid fried foods, refined oils, sugary drinks, and excessive alcohol.
Hydrate and Balance
Your body was built to move, rest, and recover — not just run on caffeine and stress. Regular activity, quality sleep, and proper hydration all work together to keep your blood pressure steady.
Move daily: Even 30 minutes of walking, lifting, or light resistance work strengthens your heart and helps vessels stay flexible.
Rest well: Aim for 7–8 hours in a dark, cool room. Keep phones and TVs out of the bedroom so your body can reset.
Breathe often: A few slow, deep breaths between tasks calm your nervous system faster than any medication.
Hydrate and balance: Drink water throughout the day — mineral water is a plus. Swap factory salt for mineral-rich sea salt, and if you need extra support, try magnesium glycinate (gentle and calming) or magnesium citrate (helpful if digestion runs slow).
Patterns Tell the Story!
Blood pressure rises and falls naturally throughout the day — what matters is your average trend.
Check at different times (morning and evening).
Use home cuffs or in-store monitors at Hannaford, Walgreens, or local pharmacies.
Keep a small log to track how sleep, stress, and caffeine affect your readings.
Learn More
Listen to Dr. Mark Hyman’s podcast “How to Treat High Blood Pressure and What Causes It” here, or scan the QR code.
Read the PDF copy of the newsletter here.
10/8/2025