If you’re like most people I work with, you may have tried all kinds of methods to lowering your blood pressure yet you find yourself frustrated when looking at the blood pressure monitor screen. 

 

The good news is, I have created this step-by-step guide in a blog for you to go back to to troubleshoot your way to better blood pressure readings. 

 

I also love the fact, that when the steps below are followed thoroughly you are also working towards healing all other conditions that you may have.  

 

While reading the steps, keep in mind that most people don't realize the profound connection between what we eat and physiological functions. The body and the mind are a single, dynamic bidirectional system. What you do to one has an enormous impact on the other. 

Before I outline the 10 steps for troubleshooting your way to lower blood pressure numbers, I want you to keep in mind that it's not an all or none approach.  Start with each step and master it, and when you ar ready, move on to the next.  So are you ready? Let's dive in!

 

Step 1: Carve out some time to do something you love like hiking, waking on the beach, taking a cooking class, gardening, golfing, or even just reading.   Bringing your body into balance by pulling yourself out of your daily stress a couple times a week allows you to bring actual joy in your life.  Making this step a routine creates something that makes you happy and to look forward to which leads to less stress hormones being released thus keeping your blood pressure in check.

 

Step 2: Mind your body … your body works hard. So it only makes sense to treat it well, especially by being intentional with the food we eat.  You wouldn’t put low grade gasoline in a Ferrari would you? You want to keep it working optimally for many years, so why wouldn’t you do the same for your body? Feeding your body whole foods rich in fiber, nutrients, vitamins, and minerals to keep it thriving and for longevity! Reduce your sodium and sugar intake by avoiding processed foods and using herbs and spices to flavor your meals. 

 

Step 3: Limit Processed Foods: As mentioned in step 2. Processed and high-sugar foods can contribute to weight gain and high blood pressure by damaging the inner lining of your blood vessel walls (the endothelium) causing blood vessels and arteries to thicken and harden. Opt for whole, unprocessed foods whenever possible. 

 

Step 4:  Stay Hydrated: Proper hydration supports healthy blood circulation. Aim to drink adequate water throughout the day, as dehydration can temporarily raise blood pressure. Our bodies are mostly made up of water, if we don't replenish often, our health suffers. 

 

Step 5:  Exercise regularly … This is so cliche but this step is the most important step.  You need to get moving so that all the cells in your body get the oxygen and nutrients they need to function at their best.  Daily movement helps to prevent and heal cardiovascular disease, immune disorders, cognitive dysfunction, and affects every other system in our body.  Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week. Start slowly and increase activity as daily or weekly.  Find an activity you enjoy and go at your own pace. 

 

Step 6: Focus on losing weight in targeted areas like the waist and belly. Studies show that just by losing 5 lbs can make a difference in your blood pressure numbers. 

 My 10-Day Rejuvenation Reset helps you lose weight on these targeted areas along with setting up diet and lifestyle habits that last. 

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Step 7: Manage Stress Chronic stress can contribute to high blood pressure. When the stress hormone cortisol is constantly released adrenal fatigue, unwanted weight-gain, and high blood pressure all show up. Incorporate stress-reduction techniques such as deep breathing, meditation, yoga, or engaging in hobbies you enjoy. You can download my free Mindfulness Guide to Lower Blood Pressure to learn more about distressing techniques. 

 

Step 8: Sleep Well Quality sleep is so underrated and  essential for overall health, including blood pressure regulation. Aim for 7-9 hours of restful sleep each night. 

 

Step 9: Monitor Medications Even if my goal for you is to lower your blood pressure naturally I still recommend you take your prescribed medications to keep you in the safe zone.  Make sure you take them as prescribed. Consult your doctor if you experience any side effects or if you're unsure about your medication regimen. 

 

Step 10: Find and accountability coach  With doctors being overwhelmed and having limited time with patients, health coaches have come to the scene who have the time to layout and discuss health goals. If your blood pressure remains elevated despite your efforts, you may want to think about finding accountability.  You don’t have to go through this alone.  My programs hold you accountable with pre-set health goals that we come up with together making it statistically more likely to achieve your them. I provide personalized guidance, a personalized roadmap to achieving your health goals,  and ensure you're on the right track. This is what you get when you sign up for one-on-one health coaching with me :) 

 

Troubleshooting your way to lower blood pressure numbers requires a comprehensive approach involving lifestyle modifications, healthy habits, and consistent monitoring. By implementing these steps, you can take control of your cardiovascular health and reduce your risk of hypertension-related complications.  Remember that small, sustainable changes can lead to significant improvements over time.

Now it's your turn, let me know your thoughts and tips by posting in our Facebook group Lowering Blood Pressure the Natural Way.

In good health,

Serene