High blood pressure
- Sustain optimal weight with a balanced diet, set mealtimes and daily exercise.
- Practice meditation (or any other stress-management strategies that work for you). Consistency is key here, so put time aside every day. Supplement your diet with 1000mg of calcium daily, 500mg of magnesiumnce or twice a day and 2000mg of omega-3, two to three times a day.
- Calcium-rich foods to incorporate into your diet include seaweed, wheat or barley grass, nuts, seeds, quinoa, beans, greens, fish and chicken.
- Increase your intake of potassium, which is found in vegetables and bananas. Potassium helps to balance out the sodium in the body. Excessive sodium levels have been linked to high blood pressure.
- Magnesium is a muscle relaxant and, as headaches are often caused by tension, 500mg three times a day will help if you feel stressed.
- Headaches are often due to dehydration, so avoid diuretics such asalcohol and coffee and consume filtered water throughout the day. Have at least 1500ml daily and more if you are exercising.
- Massage away the tension in your neck and shoulders. A good foot massage will also help.
- Bathe your feet in some warm water as this will cool the head and calm some headache pain.
- Becoming mindful of your breathing can help. Taking a full breath helps you to relax and increases your oxygen intake and carbon dioxide output, which will help alleviate some headaches.
In addition to the tips on managing headaches (above), you can also try to:
- Detox once or twice a year. Cleansing the liver alleviates manymigraines. After a detox, it is a good time to detect food sensitivities. Try eliminating some items, in consultation with a dietitian, to see whether they are contributing to your migraines.
- Eat regularly to keep your blood-sugar level stable. This means a wholefood diet with lots of vegetables, wholegrains and some quality protein with each meal. Avoid food colouring, additives and preservatives.
- Seek help from a health professional who is able to assess the body alignment and structural imbalances which contribute to some migraines.
- A warm bath with a cup full of epsom salts will soothe aches. You can also try adding half a cup of dried ginger.
- Consider a calcium supplement with vitamin D. Try 1000mg of calcium hydroxyapatite at night.
- Make a chicken broth from the bones of an organic free- range chicken, then add a little seaweed, some fresh greens, celery and a little rice or pearl barley.
- Avoid the temptation of a quick fix. Sugar or caffeine will give you false energy for a short time and deplete your vitality even more.
- Eat three regularly timed meals and keep them balanced. Have a plate of mostly fresh, colourful vegetables, 100 grams of protein and some wholegrains once a day.
- Hydrate well, mostly with water, some vegetable juices and fruit smoothies. Top these up with supplements such as spirulina, flower pollen and flax or chia seeds.
- Take a multivitamin and mineral supplement with breakfast that contains the full range of B vitamins.
- Practise the meditative martial art of qi gong to boost your energy rather than pushing yourself to do a workout which may deplete your energy stores.
- Consume a wholefood diet and eat three regular meals a day. Ensure most meals have some quality protein such as lean meat with an array of vegetables and half a cup of wholegrains.
- Avoid sugar and other stimulants such as caffeine as these set off the “blood-sugar roller-coaster” and the mood changes that go with it.
- Avoid alcohol and other toxins which burden the liver. A toxic liver will create irritability, moodiness and sometimes depression. Green foods will aid liver function.
- If the moodiness is due to stress, consider supplementing with 500 grams of magnesium two to three times a day, a B-complex with breakfast, and 1000mg of both fish oil and vitamin C, three times a day. These help restore balance to the nervous system and provide adrenal support.
- Practise meditation or other stress-management strategies that work for you – just be consistent with your daily commitment.