These articles describe some of the approaches taken by Naturopath doctors.
They are not meant to be medical advice.
Please discuss topics with your personal physician before making health-related decisions.

Hypertension
      - or - How to Improve Your Health in 6 Easy Steps
by John Ruhland, ND

One of my favorite conditions to treat is hypertension. When hypertension is the primary concern of a patient, and they are relatively healthy, with relatively small changes, someone can live 10-to-20 years longer than if their hypertension remained untreated.

Here are some general guidelines. Everyone is different, so each person's treatment plan will vary. I recommended that you be evaluated by your Naturopathic Physician to come up with a treatment plan that is right for you.

One

Avoid alcohol and coffee.

It may be easiest to taper off slowly from these addictive substances. There is a place for alcohol and coffee, but they are medications, and all medications need to be used only when appropriate in people serious about wanting to be optimally healthy. Side benefits to this recommendation include saving money.

Two

Instead of dairy products such as milk, cheese, ice cream, and others, find other sources of protein. A vegetarian diet is not for everyone, but should be considered. A dairy-free diet will improve the health of the majority of people. Beans and other legumes (not peanuts, especially in men) form the primary source of protein in much of the world. Side benefits again include saving money.

Three

Instead of wheat products such as bread (including fry bread that was introduced to the native population of this country much to their detriment), and pasta, find non-wheat breads and pastas. It may take a little adjusting, but the significant benefits to one’s health make it well worth the effort. This may add some cost to your diet, but the benefits are very large. Aches and pains you have been living with for years will likely start to lessen within weeks.

Four

Increase the proportion of your diet that is vegetables. Even the U.S. Government recommends veggies form a large proportion of the diet.

The Harvard School of Public Health recomendations an improved version of the current U.S. “My Plate” diet, which replaced the Food Pyramid in 2011. See: hsph.harvard.edu/nutritionsource/healthy-eating-plate

The Naturopathic Healthy Eating Plate we taught at Bastyr over 15 years ago was a plate that was 50 perccent vegetables. That means, ˝ of your plate would be covered by vegetables at each meal. Try it for a few weeks, and you will see your blood pressure and your mood improve.

Walk at least 20–30 minutes daily, outside in the fresh air.

Six

Get 8-9 hours of sleep each night. Swing-shifters have it harder, but getting that number of hours is important for most people.