Adapted from an article by James Meschino, DC, MS, in Dynamic Chiropractic, November, 2001.

Many people suffer with hypertension problems that are not being managed effectively. Some will discontinue with their prescribed medications because of undesirable side-effects, or because they don't like the idea of having to take multiple pills every day for the rest of their lives.

Are there therapies that can lower blood pressure in a more natural way without producing unwanted side-effects? Research studies conducted over the past 15 years support the use of specific dietary & supplementation practices, & participation in physical activity as natural interventions to reduce high blood pressure. Stress management strategies & regular chiropractic adjustments can also help. In some cases these natural solutions are all that are required to control blood pressure; in other cases theses practices can significantly lower the requirement for medication, helping to reduce the likelihood of adverse side-effects occurring from the use of these drugs.

TRENDS IN HYPERTENSION

High blood pressure affects approximately 25 percent of the adult population in developed countries. In up to 75 percent of these cases, hypertension manifests in a mild form, which is highly sensitive to nutrition, supplementation & lifestyle practices. Even the most current medical literature stresses that people with documented hypertension should receive intensive non-drug therapies to improve control of their condition & reduce the risk of developing further cardiovascular disease. Hypertension, high cholesterol & cigarette smoking are considered the cardinal risk factors for cardiovascular disease. Studies indicate that lowering a patient's blood pressure from 160/90 to 140/80 mmHg may decrease the risk of heart disease by more than 30%. Cardiovascular disease continues to be the leading cause of premature death in our society.

From a medical standpoint, the use of anti-hypertensive drugs dominates the management of these conditions, & little attention is often given to nutrition & lifestyle approaches. However, many people discontinue their drug regiment due to side-effects from these drugs, which can include fatigue; male impotence; elevated cholesterol levels; light-headedness; dizziness; & skin eruptions.

EFFECTIVE NUTRITIONAL THERAPIES & LIFESTYLE INTERVENTIONS

*** Weight loss: Hypertensives who are overweight experience a drop to normal in their readings in approximately two-thirds of cases by simply losing 10-15 pounds. It is estimated that in up to half of adults in the whose hypertension is being pharmacologically managed, the need for drug therapy could be alleviated with only modest reductions in body weight.

In conjunction with dietary changes to help reduce excess weight, engaging in regular endurance-based exercise (at least 40-60 minutes of brisk walking four to five times per week) has been shown to help reduce high blood pressure.

*** Lower alcohol consumption: Studies indicate that excess alcohol consumption is a culprit in hypertension. Restricting alcohol consumption to two or fewer drinks per day (fewer than 14 weekly for men, & nine for women) has been shown to help lower blood pressure in individuals who consume alcohol.

*** Sodium restriction: Approximately 40-50 percent of hypertensives are thought to be sensitive to sodium intake, which is at least a partial cause of their problem. Salt sensitivity appears to be more common among blacks, diabetics & the elderly. Reducing sodium intake to 2000 mg per day is a prudent step in the management of hypertension. This requires restricted use of added salt, & avoiding heavily salted processed foods (e.g., prepared soups, pickles, salted snacks, foods containing MSG, etc.)

*** Calcium supplementation: Calcium supplementation (1,000-1,500 mg calcium per day as calcium carbonate or citrate) can lower blood pressure, particularly in sodium-sensitive hypertensives. Calcium encourages sodium excretion by the kidneys &, in concert with magnesium, helps to relax the smooth muscle lining of small blood vessels, lowering diastolic pressure. Calcium & magnesium supplements are best taken with meals for this purpose, & to enhance their absorption.

*** Magnesium supplementation: Supplementation with 600 mg per day of magnesium has been shown to lower blood pressure in some, but not all, studies. Presently, a greater body of evidence exists for calcium supplementation than for magnesium. However, there is no risk in including 600 mg of magnesium in the management of hypertension (unless severe kidney disease is present).

*** Omega-3 fat supplementation: Over 60 double-blind studies have demonstrated that either fish oil or flaxseed oil supplementation can be effective in lowering blood pressure. One tablespoon per day of flaxseed oil can lower systolic & diastolic blood pressure by up to 9 mm Hg. 1,000 mg of flaxseed oil (in capsule form) twice a day with meals is generally recommend.

*** Garlic extract supplementation: Supplementation with a garlic extract product that yields 4,000 mcg of allicin (between a half & a whole clove of garlic) may help to lower blood pressure. Reductions of 20-30 mm Hg systolic & 10-20 mm Hg diastolic pressure have been demonstrated. However, this effect varies greatly among hypertensive subjects.

*** Coenzyme Q10 supplementation: In recent years, a number of randomized, double-blind trials have demonstrated that coenzyme Q10 (CoQ10) supplementation can effectively & consistently lower blood pressure in hypertensive subjects. Research reveals that 39% of patients with high blood pressure have a deficiency of CoQ10. Supplementation with CoQ10 appears to correct this deficiency, correcting the underlying metabolic abnormality that leads to high blood pressure. Lowering of blood pressure usually requires four to 12 weeks of CoQ10 supplementation.

In a recent randomized, double blind trial among patients receiving antihypertensive medications, the addition of 60 mg of CoQ10 twice daily was shown to markedly reduce both systolic & diastolic blood pressure. CoQ10 supplementation also reduced other risk factors for cardiovascular disease.

The daily dosage of CoQ10 to aid in lowering blood pressure is usually 60 mg twice per day. A dosage of 100 mg once per day has been tested. In mild cases of hypertension, 30-75 mg once per day may be sufficient to normalize blood pressure.

*** Hawthorn extract supplementation: The hawthorn plant & its berries are a rich source of a unique strand of bioflavonoids known as procyanidins. Like CoQ10, these procyanidins have been shown to reverse congestive heart failure by enhancing bioenergetic pathways in the heart muscle (myocardium). More recently, we have seen a number of intervention trials that demonstrate that hawthorn extract supplementation can also effectively reduce high blood pressure.

The daily dosage required to lower blood pressure ranges from 100-250 mg, up to three times daily if taken as a sole antihypertensive agent. To ensure sufficient levels of its active constituents (procyanidins), the product must be standardized to five-percent flavanoid content (1-2% vitexin content). Usually two to four weeks is required to see a significant decline in blood pressure in hypertensive patients. Hawthorn is contraindicated in patients taking digitalis or digoxin.

*** Fruits & Vegetables: At least five servings per day.

*** Stress Management: As with nearly every known illness, the un-checked build up of tension & stress is a major contributing factor to Hypertension. Practice stress relieving & reducing techniques: Relaxation techniques, exercise, prayer & meditation, regular massage & Chiropractic Adjustments can all help to reduce the build-up of tension.

*** Chiropractic Care: One Chiropractor I know takes the blood pressure of every patient with hypertension, before & after each adjustment. He claims to observe regular drops in readings after each visit. There has been a small number of studies testing this phenomenon & all have found a similar reducing effect.

*** DISCLAIMER: This article is intended as information only & should not be taken as advice to discontinue medication. As discussed in the article, many of the above remedies only work in certain cases of high blood pressure, so the advice given cannot be taken as a specific recommendation for your case. Please consult with your health care practitioners regarding commencing any of the above remedies.

HERE'S A THOUGHT:

I knew a man who was always saying, "You know, I've half a mind to do this or that." I told him, "Charley, you're a half-a-minder. Everything you think of doing, you have only half a mind to do. No one ever got anywhere with only half a mind." Success requires giving the whole self, the whole mind. Charley became an all-outer & achieved all-out success. (Norman Vincent Peale)