4 Ways to Beat Fatigue Naturally

4 Ways to Beat Fatigue Naturally

by | Oct 24, 2018 | Essential Oils, Self-care, Women over 40

In today’s world, we are constantly on the go, a steady state “busy-ness” is the norm, and we’re always running from one responsibility to the next. So, it’s no wonder that physical fatigue is such a common complaint.

The good news is that there are some really simple (and natural) ways to increase your energy so you can keep up with your busy life.

Get off the blood sugar roller coaster

One of the simplest ways we can boost our energy is to stabilise blood sugar. When we don’t eat enough food throughout the day or when we eat foods that are higher in sugar, our energy levels bottom out.

You can balance your blood sugar, and boost your energy naturally by:

  • Eating every 3-4 hours gives your body the nutrients and fuel it needs to keep your blood sugar – and energy levels steady
  • Consuming foods that are low on the glycemic index (think fruits and veggies, whole grains) instead of the higher sugar white breads and pastas.
  • Eating protein with every meal to slow down the release of carbohydrates into your bloodstream. Protein is broken down and released slower so you’re less likely to have a blood sugar spike and subsequent crash.

Move!

When you’re tired, the last thing you want to do is exercise. However, as hard as it can be to get off the couch, it’s one of the best things you can do to fight fatigue.

And, it turns out that you don’t even have to commit to a long workout!

A California State University study concluded that even a brisk 10-minute walk can increase your energy for up to 2 hours.

So, when you feel that afternoon slump coming on, skip the coffee and lace up your trainers instead.

Up your sleep game

It may seem obvious that lack of sleep causes fatigue. However, did you know that the quality of your sleep can have an even bigger impact on your daily energy? Even slight disturbances in our sleep can affect how rested we feel the next day.

Here are a couple of tips for a more restful sleep:

  • Avoid technology in the bedroom, or within 1-2 hours of bedtime. Even the small amount of light, especially the blue light emitted from devices, interrupts your body’s circadian rhythm. Your brain still thinks it’s daytime and won’t wind down.
  • Avoid caffeine late in the day – or avoid all together if this is a problem for you
  • Try to create a regular sleep/wake schedule to help your body develop a sleep routine = good sleep hygiene.
  • Dab a bit of calming lavender essential oil on your temples before bed or put a few drops on your pillow. Breathe in the calm.

Drink up!

Before you reach for that coffee or energy drink to perk you up, consider switching to plain old water. While caffeine is usually the first choice for busting out of an energy slump, it can be dehydrating.

And then there’s dehydration. Even mild dehydration impairs our concentration, decreases our mood and zaps our energy.

How do you know if you may be dehydrated?

Check the colour of your urine. If it’s the colour of straw, you’re good to go. If it’s a darker yellow colour, it’s time to drink up.

If you’re still craving a caffeine hit, try the Energising Matcha Smoothie recipe below.

Matcha gives a longer lasting energy boost than coffee. It doesn’t hit you hard and then cause you to crash. Plus, the recipe really is delicious!

Recipe:

Energising Vanilla Matcha Smoothie

Ingredients:

  • 1 cup of unsweetened almond milk (or other non-dairy milk)
  • 1 scoop of vanilla protein powder (your choice, no added sugar)
  • 1-2 tsp matcha green tea powder (start with less if you’re new to matcha – it packs a kick!)
  • ½ frozen banana
  • Ice cubes (optional)
  • 1 large handful of spinach or kale (optional, but recommended)

 

How to prepare

Combine all ingredients into a blender and blend until desired smoothness is achieved. Sip and enjoy!

 

Oil of the Week – Clary Sage

With uses dating back to the Middle Ages, Clary Sage essential oil includes relaxing and soothing properties that help with rejuvenation and calming of the skin.

Ladies, during your menstrual cycle, rub three to five drops on the abdomen for a soothing massage. You can also combine with Roman Chamomile and add to bath water for a stress-relieving bath, or diffuse or apply to a pillow at night for a restful sleep!

Here is my direct website if you are interested or just want to take a peek. Please reach out if you have ANY questions.

 

Thanks for reading and keep well,

Tara

P.S. Full disclosure: If you order directly from the link I provided, as an Independent Wellness Advocate with doTERRA, I will receive compensation from any purchase.

Are you excited for more support, ideas, and inspiration?

Simply click on this link to join my free, private Facebook group.
It’s a supportive and inspirational community of women all on a mission to get healthy and happy together.  I share daily tips and recommendations in the group.

Please take a moment to read the DISCLAIMER

To Weigh or Not To Weigh…

To Weigh or Not To Weigh…

by | Oct 9, 2018 | Cleansing, Diets, Hormones, Self-care, Weight Gain, Weight Loss, Women over 40

What the numbers on the bathroom scale really mean.

We all know the frustration of working hard to maintain a healthy body weight, only to step on the bathroom scale and see the numbers going in the wrong direction – or not quickly enough in the right direction!

Here are 6 truths about those annoyingly normal daily weight fluctuations:

 

1| Scale weight is not a true measurement of your health. It is simply one of many variables you should be taking into account to determine if you are approaching or maintaining your optimal body weight.

2| When you wake up after fasting – usually for around 12 hours, you’re completely dehydrated and at your lowest weight of the day. This is why it’s recommended to weigh yourself first thing in the morning after you’ve voided, and before you eat or drink anything.

3| Speaking of voiding… you can experience daily weight fluctuations of 1-3+ lbs. due to waste that could be lingering in your large colon.

Be sure to keep the bowels moving with plenty of fluids, plant-based fibre and targeted supplementation, if necessary.

4| Your scale doesn’t just weigh fat. It weighs muscle, bone, organs, water, and as you just learned – poop!

When you lose weight, it doesn’t necessarily mean that you’ve lost body fat as the average bathroom scale has no way of telling you what bodily tissues you’ve lost. Weighing “skinny” on the scale does not always translate into healthy off the scale.

FACT: The more muscle you have the more energy your body burns, even when you’re just sitting around – due to the fact that it’s a metabolically active tissue. That’s one reason why a fit, active person is generally able to eat more than say the chronic dieter who is unknowingly breaking down and losing muscle.

5| Likewise, the scale can’t tell if you’ve gained muscle.  Building muscle makes it possible to drop clothing sizes (and lose inches) without a significant change, if any, in scale weight.

THINK OF IT LIKE THIS: a pound of muscle is like a small, compact brick, whereas a pound of fat is like a bulky, lumpy pillow. So that’s why when you gain muscle and lose fat, your figure appears slimmer and more firm – but your scale weight may not change much.

6| For all the ladies out there…it’s not you, it’s your HORMONES!

Some women can gain up to 10 lbs. right before or during their period. This is because of the natural drop in Progesterone just before your period often causes digestive issues like water retention and constipation. And, let’s not forget how heavy poop can be!

 

Our bodies also tend to lose Magnesium in the days before menstruation, which drives our Insulin levels up leading to an increase in food cravings – especially for sugar.

 

Insulin is a hormone made by the pancreas that keeps blood sugar levels in check but is also considered a fat storage hormone.

 

THE BOTTOM LINE: these yo-yoing numbers have nothing to do with your long-term progress and they are just part of the overall health optimization journey.

 

Simply do your best to maintain an overall healthy lifestyle and understand that daily weight fluctuations are completely normal!

 

“The scale can only give you a numerical reflection of your relationship with gravity. That’s it.

It cannot measure beauty, talent, purpose, life force, possibility, strength or love.”

— Steve Maraboli

 

 

Oil of the Week – Spearmint

 As a milder alternative to other mint essential oils, Spearmint is gentle enough to use topically or while cooking, without losing any of its freshness.

Spearmint is a perennial plant that grows 11-40 inches tall and flourishes in temperate climates. It is widely used in gums, candies, and dental products for its minty taste, and to promote fresh breath. Spearmint has been used for centuries for its digestive benefits.

Its sweet, refreshing aroma is cleansing and uplifting, making it ideal to evoke a sense of focus and a positive mood. Spearmint is very different from Peppermint, making it a milder option to use on children and those with sensitive skin. In cooking, Spearmint is frequently used in salads, drinks, and desserts, but it can also be used in homemade salad dressings and to marinate meats.

Here is my direct website if you are interested or just want to take a peek. Please reach out if you have ANY questions.

 

Thanks for reading and keep well,

Tara

P.S. Full disclosure: If you order directly from the link I provided, as an Independent Wellness Advocate with doTERRA, I will receive compensation from any purchase.

Are you excited for more support, ideas, and inspiration?

Simply click on this link to join my free, private Facebook group.
It’s a supportive and inspirational community of women all on a mission to get healthy and happy together.  I share daily tips and recommendations in the group.

Please take a moment to read the DISCLAIMER

The Great Soda Debate: Regular or Diet? Which is Healthier?

The Great Soda Debate: Regular or Diet? Which is Healthier?

by | Sep 11, 2018 | Diets, Self-care, Weight Gain, Weight Loss, Women over 40

Is one really healthier than the other?

You don’t have to be a health nut to know that soda isn’t good for you. But is it really all that bad?

Is it ok to just have it once in a while? And if you’re going to have it, is it better to have the regular sugar-filled version or the zero calorie “diet” kind?

Well, let’s weigh-in on the facts:

 

Regular soda – as bad as they say?

PROS:

  • It doesn’t contain artificial sweeteners (aspartame, sucralose, saccharin) that have gotten a really bad rap lately

CONS:

  • The sugar! A 12-ounce can of cola has about 8 teaspoons; almost the daily limit as recommended by the American Heart Association
  • Drinking 1-2 cans a day can increase your risk of type 2 diabetes by up to 26%
  • Regular sodas are filled with High Fructose Corn Syrup (HFCS) which is linked to obesity, heart disease and fatty liver disease

Diet soda – is it actually better for you?

PROS:

  • It feeds the craving for something sweet without adding extra calories or carbs, if you’re concerned about this
  • Since it’s sugar-free, diabetics can sip without worrying about the direct hit to their insulin and blood sugar levels

CONS: 

  • While diet soda may be considered ‘safe’ for diabetics, they are far from nutritious as the artificial sweeteners in diet soda actually cause you to crave more sugar. When we drink it, our body is expecting sugar. Then when it doesn’t get it, it responds with even more cravings – for sugar!
  • Diet soda drinkers tend to gain more weight particularly around their belly. One study said that frequent drinkers of diet soda gained up to three times more belly fat than their non-diet soda drinking counterparts.
  • Diet soda is now being linked with cancer, heart attacks, strokes and neurological disorders.

The verdict on soda

Neither regular or diet soda are going to improve your health. They are literally devoid of any health benefits. In fact, both are linked to significant health issues.

 

So, what should you choose?

The best bet would be to steer clear of both, if you can. However, if you do decide to have a soda from time to time, the choice is ultimately up to you.

If you’re sensitive to sugar, then perhaps the diet soda may be your best bet. But, if artificial sweeteners wreak havoc on your digestive system, you may want to go with the regular soda instead.

 

What to drink instead

The healthiest drink you can give your body is plain old water. And while water may not seem as exciting as soda, you can shake it up by adding lemon, lime or berries – or even cucumber and mint for a bit of flavour.

Sparkling waters (sugar free and artificial sweetener free) can also be a great alternative for a soda replacement since they still contain some bubbles and fizz.

 

References

 

Recipe:

For another delicious way to stay hydrated, try this refreshing coconut water-based hydrator:

Lemon-Lime Refresher Recipe

Ingredients:

  • 3 cups of water (filtered, sparkling or even better – coconut water!)
  • ¼ cup of fresh lemon juice
  • ¼ cup of fresh lime juice
  • 2-3 tbsp of maple syrup or honey (or stevia to taste for a sugar-free alternative)
  • ½ tsp sea salt or ¼ tsp Himalayan pink salt
  • Ice cubes

 

How to prepare:

 Combine all ingredients well. Then sip throughout the day and enjoy.

 

Oil of the Week – Lemongrass 

A favourite oil for massages, Lemongrass provides a pungent, smoky aroma, and offers purifying and toning benefits for the skin.

A tall, perennial plant, Lemongrass has a subtle citrus flavour and is used in Asian cuisine in soups, teas, and curries as well as with fish, poultry, beef, and seafood. In addition to its unique flavour, Lemongrass essential oil promotes healthy digestion and acts as an overall tonic to the body’s systems when ingested.

It’s also purifying and toning to the skin and is frequently used in skin care products for these benefits. Lemongrass is an ideal oil to use in massage therapy. Lemongrass has a pungent, herbaceous aroma that can heighten awareness and promote a positive outlook.

Some research has shown that lemongrass essential oil has powerful antioxidant, anti-inflammatory, antifungal, and astringent abilities.

Here is my direct website if you’re interested or just want to take a peek. Please reach out if you have ANY questions.

 

Thanks for reading and keep well,

Tara

 

P.S. Full disclosure: If you order directly from the link I provided, as an Independent Wellness Advocate with doTERRA, I will receive compensation from any purchase.

Are you excited for more support, ideas, and inspiration?

Simply click on this link to join my free, private Facebook group.
It’s a supportive and inspirational community of women all on a mission to get healthy and happy together.  I share daily tips and recommendations in the group.

Please take a moment to read the DISCLAIMER

Red Wine – Healthy or Health Hype?

Red Wine – Healthy or Health Hype?

by | Aug 28, 2018 | Self-care, Women over 40

Red Wine – Is it really good for you, or just health hype?

If you’ve heard that red wine is one of the healthiest of all alcoholic beverages, it’s for good reason.

Thanks to the antioxidants found in the skins of grapes from which it’s made, red wine has been widely publicized as being “healthful”. The kind of antioxidants found in red wine, like RESVERATROL, have powerful anti-inflammatory properties.

Inflammation and oxidation are considered the root causes of most disease, so consuming antioxidant-rich foods is a key component in disease prevention.

Moderate consumption of red wine has been linked to improved heart health, along with other health benefits, like decreasing the risk of:

  • Alzheimer’s disease
  • diabetes
  • certain cancers
  • depression

 

Some of the buzz around red wine’s health benefits comes from its prominent role in the well-studied Mediterranean diet.

The Mediterranean diet includes lots of fruit, vegetables, fish, olive oil, and red wine, and is believed to contribute to a long lifespan and low incidences of heart disease and cancer among Mediterranean populations.

The health benefits of red wine are also thought to contribute to low rates of heart disease among the French, despite this population traditionally eating a diet high in saturated fat (think cheese, cream, and buttery croissants!).

How exactly does red wine improve heart health?

But, does a glass of red wine a day really keep the doctor away? Maybe.

Studies have linked regular consumption of red wine with the following positive outcomes:

  • increased HDL cholesterol (the good, protective kind)
  • lowered LDL cholesterol (the bad, inflammatory kind)
  • lowered triglycerides (fat or lipids found in the blood)
  • improved blood pressure
  • more stable blood sugar levels

 

High blood pressure, elevated blood sugar, and undesirable cholesterol and triglyceride levels are all contributing factors in the development of more serious heart disease, like heart attacks and stroke.

Is red wine an essential part of a healthy diet?

The short answer is no.

If you aren’t a fan of wine or choose not to consume alcoholic beverages, there’s no reason to start drinking red wine for the sake of your health!

Plenty of other diet and lifestyle factors, like eating lots of fruits and vegetables, getting regular physical activity, not smoking, and managing stress can provide the same health benefits.

If you enjoy drinking wine, you should choose red varieties over white for the added antioxidants and health benefits. While white wine does contain some antioxidants from grapes, red wine contains much higher amounts.

Like any other alcoholic beverage, it’s also important to remember to limit wine consumption. The health benefits of red wine only apply when it is enjoyed in moderation. Surprise!

When consumed in excess, any alcoholic beverage can negatively impact your health, contributing to alcohol dependence, organ damage, and increased risk of several cancers.

A good rule of thumb for alcohol intake is to limit consumption to one (1) drink per day for women and one to two (1-2) drinks per day for men. The serving size for one standard glass of red wine is 4 oz.

Since the size of wine glasses can vary, use a liquid measuring cup to familiarise yourself with what a 4 oz pour of wine looks like. Then, stick to that serving size!

 

Recipe:

Skinny Sangria Spritzer

Makes 6 servings

Ingredients:

 1 bottle dry red wine (use your favourite but consider seeking out an organic variety = no sulphites or other congenors/additives)

1 ½ cups seltzer (you can use a fruit flavoured variety, if desired – but no sugar added)

2 cups assorted fresh fruit, such as sliced strawberries, blackberries, orange slices, chopped apples, pears, or plums (have fun mix and matching your favourites!)

ice cubes

 

How to prepare:

  1. Place prepared fruit in bottom of a large pitcher and lightly muddle with a wooden spoon.
  2. Pour wine and seltzer into pitcher and stir to combine.
  3. Add 1 cup of ice to pitcher and stir to chill.
  4. To serve, pour Skinny Sangria over ice-filled glasses. Be sure each glass gets a spoonful of fruit!

 

 

Oil of the Week – On Guard

The oils in this blend have been studied for their strong abilities to kill harmful bacteria, mold and viruses. As one of doTERRA’s best-selling blends, On Guard protects against environmental and seasonal threats with essential oils known for their positive effects on the immune system when ingested. It can also be used on surfaces throughout the home as a non-toxic cleaner. When diffused, doTERRA On Guard helps purify the air, and can be very energising and uplifting.

Here is my direct website if you’re interested or just want to take a peek. Please reach out if you have ANY questions.

 

Thanks for reading and keep well,

Tara

 

P.S. Full disclosure: If you order directly from the link I provided, as an Independent Wellness Advocate with doTERRA, I will receive compensation from any purchase.

Are you excited for more support, ideas, and inspiration?

Simply click on this link to join my free, private Facebook group.
It’s a supportive and inspirational community of women all on a mission to get healthy and happy together.  I share daily tips and recommendations in the group.

Please take a moment to read the DISCLAIMER

Your Thyroid: Food, Help & Testing

Your Thyroid: Food, Help & Testing

by | Jul 29, 2018 | Hormones, Self-care, Weight Gain, Weight Loss, Women over 40

Your Thyroid: Foods, Nutrients to Help, & Testing!

The thyroid is a butterfly-shaped gland in your neck that releases hormones. Thyroid hormones help your body regulate the metabolism of ALL cells. This is critical for maintaining a healthy body weight and having the energy to live your life.

(Yes, your thyroid IS a big deal!)

The thyroid gland is not isolated from the body – it is one of the master glands and works synergistically with other organs and elements in the blood. For true symptom improvement, it’s important to address the foundational elements that are required to survive: good quality food, good digestion and assimilation of nutrients, good sleep, movement/exercise, address, and manage stress.

It’s estimated that at least 3.7% of US adults have an underactive thyroid; I’m one of those!!

When you don’t have enough thyroid hormone, it’s called hypothyroidism. This can result in the slowing down of your metabolism and cause difficulty losing weight, and even weight gain. Some of the other symptoms can include fatigue, forgetfulness, dry hair and skin, constipation, muscle cramping, and feeling cold.

An underactive thyroid can be diagnosed from a blood test.

 

How does the thyroid become underactive?

There are many reasons why your thyroid may become underactive. The most common is autoimmunity, where the immune cells attack other cells in the body….in this case, it’s the cells of the thyroid gland.

It can also be the result of low levels of iodine, which is an essential mineral. Combining that with high levels of goitrogens (food substances that inhibit iodine from getting into the thyroid) and you can be at risk for an iodine deficiency.

It is important to know your thyroid function tests. Tests that I recommended to clients are: TSH, free T3, free T4 & TPO antibodies. This is not meant to be an all-inclusive list of laboratory tests used to diagnose or treat a condition, but it can help give you and your practitioner an idea of the health of your thyroid.

 

Foods and nutrients for your thyroid

Enough iodine from food – Iodine is naturally found in fish and seafood. Other foods that contain iodine are navy beans, potatoes, and eggs. Sometimes levels of natural iodine depend on the amount of iodine in the soil. Iodine is also added (i.e., fortified) to some foods.

Enough selenium from food – Some people recommend selenium (another essential mineral) to support the thyroid. A recent review of several clinical studies showed that there is not enough evidence to recommend selenium supplements to people with certain thyroid conditions. Selenium-rich foods are Brazil nuts, mushrooms, meat, and fish. Discuss supplementing with your practitioner.

Reduce goitrogens – Goitrogens are plant-estrogens that prevent the iodine in your blood from getting into your thyroid where it’s needed to make thyroid hormones. Goitrogens themselves are not that powerful, unless they’re eaten excessively, or are combined with a diet already low in iodine. They are found in “cruciferous” foods such as Brussels sprouts, broccoli, cauliflower, cabbage, and kale. Goitrogens can be deactivated by cooking the foods they’re found in. Because these cruciferous vegetables are very nutritious, you may choose to cook them instead of eliminating them altogether.

Enough protein – One of the common symptoms of thyroid issues is the inability to lose weight. If this is the case, one thing you can eat more of is protein. Protein has a “thermogenic effect” because your body has to spend energy metabolizing protein; this means that calorie-for-calorie, carbs will promote weight gain more than protein will.

Gluten-free – Try going gluten-free. There is evidence of a link between underactive thyroid and gluten sensitivity. There may be a “cross-reactivity” where the immune cells that are sensitized to gluten can attack the thyroid cells by mistake; this is essentially how autoimmunity works and can affect more than just your thyroid. You might request getting tested for celiac disease if you are experiencing thyroid issues.

Lifestyle upgrade – Weight gain and difficulty losing weight are very common when it comes to thyroid issues. In this case, it’s important to get enough regular exercise, enough quality sleep, and reduce stress.

 

Conclusion

If you have concerns about your thyroid, then ask to be tested. That, along with testing for celiac disease, can help to confirm your best plan to move forward in good health.

Foods to support your thyroid include iodine- and selenium-containing foods, cooked cruciferous foods, and gluten-free foods. Don’t forget to eat enough protein to help boost your metabolism. Also, consider reducing the amount of raw cruciferous foods you eat.

Supplementing with iodine or selenium should be done with a health professional’s advice.

And regular exercise, quality sleep, and stress-reduction are all part of the holistic approach to supporting your thyroid.

Testing is an important piece of the puzzle and helps you to get a clearer understating of how your body is functioning. It’s also a great way to become your own health detective.

I have recently partnered with a company called Your Lab Work.

Your Lab Work is a company owned by Dr. Alan Hopkins and his wife, Amy Beth. The beauty of this company is that it allows you direct access to the lab test you want at an affordable price. Why purchase labs here? Well, the truth is that routine testing frequently misses a significant percentage of low thyroid cases, and as a result, patients are often told their labs are normal.  Insurance often won’t cover these advanced lab tests.  Once they are done, you will know where to narrow in on your issue(s).

In addition to full thyroid tests, they offer baseline testing in the areas of: nutrition & toxic metal testing, inflammation, hormones & adrenal function, & weight loss & metabolism. You can get the labs on your terms and at affordable prices.

Be your own health detective and learn what lifestyle changes can help you to thrive.

If you’d like to be tested, you can order labs here.

 

Thanks for reading and keep well,

Tara

P.S. Full disclosure: If you order directly from the link I provided, as an affiliate with Your Lab Work, I will receive compensation from any purchase.

Are you excited for more support, ideas, and inspiration?

Simply click on this link to join my free, private Facebook group.
It’s a supportive and inspirational community of women all on a mission to get healthy and happy together.  I share daily tips and recommendations in the group.

Please take a moment to read the DISCLAIMER

Which Foods Can Help With Blood Pressure?

Which Foods Can Help With Blood Pressure?

by | May 22, 2018 | Diets, Self-care, Women over 40

Blood pressure is said to be the “#1 risk factor for death and disability in the world.”

If you have high blood pressure, it’s best that you are monitored by your healthcare professional. And if you’re on medication for high blood pressure never change that without speaking with a medical professional.

Today, we’ll talk about what exactly blood pressure is, and which foods and lifestyle factors can help with it.

 

What is high blood pressure?

It’s something your doctor commonly checks. You can even do it yourself in many pharmacies, or purchase at-home blood pressure monitors. It measures how hard your blood is pushing against the walls of your blood vessels.

If your vessels are stiff, the pressure increases. It’s important to get your blood pressure checked regularly because for many people there are no symptoms as it slowly creeps higher and higher.

This measurement is important because elevated high blood pressure for too long can cause serious damage. In extreme cases, it can result in blindness, kidney damage, stroke, or even a heart attack.

Here are a few of the foods and drinks that can help with blood pressure.

 

Eat more plants – This is key

If there is one thing you can to eat to help with blood pressure, it’s plants.

Plants increase your intake of many critical nutrients. Especially vitamins C, E, and folate; and minerals like magnesium, potassium, and sulfur. Not to mention the all-around health booster known as fibre. All of these nutrients are needed for optimal heart and blood health.

Some plants to eat more of include leafy greens (kale in particular), legumes, nuts/seeds, broccoli, cauliflower, and tomatoes.

Two plants I want to highlight in particular are flaxseeds and beets. A few tablespoons of ground flaxseeds a day is one of the best foods to help with blood pressure. Beets contain a blood pressure lowering substance called nitrate. Beet juice has been shown to reduce blood pressure within hours of drinking it.

 

Eat fewer processed foods

We’ve all heard the advice to reduce sodium intake for high blood pressure. Not surprisingly, most of the sodium in our diet is from the salt added to processed foods. It’s not from the dash or two on your homemade cooked-from-scratch dinner. Reducing processed food intake not only reduces sodium and sugar intake but also increases intake of more nutrient-dense less processed foods. Win-win.

Ditch the fast-food, takeaways, restaurant meals, and convenience snacks. Replace them with some of the plants I mentioned above.

 

Ditch the caffeine… particularly if you’re sensitive to it

Coffee has been shown to temporarily increase blood pressure. Its effects can last for up to three hours after drinking it. It may not be so bad if you’re not sensitive to it, but caffeine affects some people more than others. Some caffeine sensitivity symptoms include shakiness, worry, irregular heartbeat, or difficulty sleeping.

If you find caffeine affects you, then try switching to decaf or eliminating it altogether.

PRO TIP: Don’t drink a cup of regular coffee or have other sources of caffeine right before your next doctor’s appointment or blood pressure test.

 

Drink hibiscus tea

There is science behind the blood pressure lowering effects of hibiscus tea.

Several clinical studies have shown that it works. In one study, people drank two cups of strong hibiscus tea every morning. Those two cups were made using a total of five tea bags. This lowered the subjects’ blood pressure as much as a blood pressure medication.

 

Lifestyle

In addition to food, know that a number of lifestyle factors can be helpful too.

  • First of all, if you smoke, really focus on quitting.
  • If you drink alcohol, don’t overdo it.
  • If you’re seriously stressed, try meditating, yoga, deep breathing, walking in nature, or any other way that busts your stress.
  • If you don’t exercise, start small. Also try not to overdo exercise if you already have high blood pressure.

 

Conclusion

High blood pressure can be a silent, and all-too-common issue. Elevated blood pressure puts you at risk for serious diseases.

If you have elevated blood pressure, you should be regularly monitored by your healthcare professional, and never change your medications without his/her input.

Some of the key food and lifestyle upgrades that can help with blood pressure are:

  • Eating more plants, particularly ground flaxseeds and beets
  • Eating fewer processed foods
  • Ditching caffeine if you’re sensitive to it
  • Drinking hibiscus tea
  • Quitting smoking
  • Not overdoing alcohol
  • Reducing stress
  • Exercising wisely

 

Recipe (Blood pressure balancing): Smoothie Bowl

Serves 1

Ingredients:

  • 1 cup kale
  • ½ cup berries (your favourite kind)
  • ½ cup beets, raw, diced
  • ½ banana
  • 2 tbsp flaxseeds, ground
  • 1 dash cinnamon
  • ½ cup almond milk, unsweetened

Instructions: Add all ingredients to blender in order listed. Blend until smooth.

Serve & enjoy!

Tip: Feel free to top with a few berries or a sprinkle of cinnamon.

 

Thanks for reading and keep well,

 

Tara

Are you excited for more support, ideas, and inspiration?

Simply click on this link to join my free, private Facebook group.
It’s a supportive and inspirational community of women all on a mission to get healthy and happy together.  I share daily tips and recommendations in the group.

Please take a moment to read the DISCLAIMER