Dr. Carolyn Chambers Clark, Award-Winning Author and Wellness Nurse Practitioner

Hypertension/High blood pressure

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                   NOTE: Blood pressure lowering drugs are linked to stroke

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   Suggest to your health care provider you'd rather try natural methods shown to work that have no dangerous side effects, e.g. the ones listed below.       


  • It's estimated that up to 20 percent of people diagnosed with hypertension actually only have white-coat hypertension (elevated levels because they were nervous.
  • The U.S. Preventive Services Task Force (USPSTF) now recommends blood pressure measurements be obtained outside of a clinical setting for diagnostic confirmation before starting treatment (See reference below)





Transcendental Meditation (TM) is an effective treatment for controlling high blood pressure with the added benefit of bypassing possible side effects and hazards of anti-hypertension drugs, according to a new meta-analysis conducted at the University of Kentucky.

The meta-analysis evaluated nine randomized, controlled trials using TM as a primary intervention for hypertensive patients. Transcendental Meditation was associated with approximate reductions of 4.7 mm systolic blood pressure and 3.2 mm diastolic blood pressure.

The study's lead author, Dr. James W. Anderson, professor of medicine at the University of Kentucky College of Medicine, said that blood pressure reductions of this magnitude would be expected to be accompanied by significant reductions in risk for atherosclerotic cardiovascular disease—without drug side effects. 

These findings reinforce an earlier study that found TM produces a statistically significant reduction in high blood pressure that was not found with other forms of relaxation, meditation, biofeedback or stress management.

According to Dr. Anderson, adding Transcendental Medication is about equivalent to adding a second antihypertension agent to one's current regimen only safer and less troublesome.

Note: Having high blood pressure increases your chances of developing heart disease, stroke, congestive heart failure and kidney disease.

Based on these findings, you might want to try TM.


University of Kentucky (2008, March 15). Meditation Can Lower Blood Pressure, Study Shows. ScienceDaily. Retrieved March 23, 2008, from http://www.sciencedaily.com­ /releases/2008/03/080314130430.htm

                                              TIPS ON TRYING MEDITATION

You can sit in a lotus position and say "Om" or you can try one of the following as you go through your day:

1.  Say or think, "one" when you inhale and "two" when you exhale.

2.  Say or think, left, right as you walk along.

3.  Say or think: "I joyously release the past"  or "I breathe in positive thoughts and breathe out a smile."

                                                          LOSE WEIGHT/EAT RIGHT

REMEMBER: Each pound you are overweight puts PRESSURE on all your vital orgins and joints.

                                                    Some weight loss tips:

1.  Eat in an 8-hour window only. I use 8 to 4 pm because it works for my digestion and exercise patterns.

2.  Eat your main meal at noon and avoid fast foods, sweet foods and drinks, grains, meats, and cheese. Build your meals around beans (non GMO soy, black, pinto, etc.), organic vegetables and salads and one cup of fresh or frozen fruit and a handful of unsalted, non-oiled nuts a day. Organic low fat or nonfat yogurt will help you digest your food and provide needed protein and calcium. Eat at least 3 cups of vegetables a day and a big salad of greens with coconut* oil and cider vinegar dressing. drink 8-10 glasses of distilled or reverse osmosis filtered water; spring waters or waters you buy are often tap water. If you can't get these foods at work, bring them with you. Health food stores often serve nourishing soups and salads and you can ask for beans or yogurt. 
* Although olive oil used to be thought to be healthy, there are no laws to prevent oil producers from adding other oils and not telling you. As a result, up to 80% of olive oil may be tainted.
EAT ASPARAGUS EVERY DAY. It contains many of the substances found in blood pressure lowering drugs, but without the side effects.
EAT BLUEBERRIES EVERY DAY. They also lower blood pressure, fight cancer, and help you in many ways. When they're out of season, try frozen blueberries in your supermarket freezer department. Try them as a dessert with a cup or more of plain organic yogurt sweetened with stevia. (find on iherb.com as Sweet Leaf Sweet Drops, Stevia Clear) Can be used in cooking, too. Has no calories, and is used in South America as a healing herb.
EAT BROCCOLI every day. It contains sulfurophane, which controls blood pressure in your kidneys and helps lower blood pressure. As an added benefit, it also has antidiabetic and antiinfection properties. It also kills cancer stem cells, slowing tumor growth.
3. Exercise every day. Get up twenty minutes early and follow one of Miranda Esmond-White's Classical Stretch tapes, tape a walk after eating a light supper or no supper and then go to bed. This will help you sleep better and digest your food better.
Exercise in the sun whenever possible. The vitamin D will help prevent heart attacks/strokes and give you a better mood and more energy. Researchers now suggest that the risk of skin cancer is worth the risk for the benefits sunshine brings.
4. Eat slowly, tasting the food, enjoying the textures, not watching TV or reading. Positive conversation with your partner is good, too. Also enlist that person to help you follow this program and ask if you can help them with whatever they need help with.

5. If you work past 6 pm, take yogurt and berries with you for your supper. Don't wait until you get home at 8pm or later to eat. Your food will not be well digested and is more likely to become fat deposits around your waist.

6. Aim for 7-9 hours of quality sleep a night; be sure to sleep in a totally dark room and turn off and/or unplug all lights, TV, electronics, phones, etc.
7. Talk to your health care provider about taking Hawthorne (an herb which has been used safely for hundreds of years), instead of a blood pressure lowering medication that's linked with stroke. For more information on this, click on the link that follows. http://www.drweil.com/vitamins-supplements-herbs/herbs/hawthorn/ 
Updated 12 2 2016
 These are only suggestions. Be sure to discuss them with your health care provider prior to undertaking them. If your physician won't discuss this information with you, consider finding one who will or visit a nurse practitioner. Always remember to bring copies of these references with you or copies of the articles for your health care provider to see. They are busy people who may not have time to look these things up.

Think positive and you'll be positive!

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