Brain Health, Longevity and Lifestyle Part II

Brain cell degenerators

Foods packaged in aluminum, foods with chemical additives, saturated and hydrogenated oils, statin medications, calcium supplements, painkillers (NSAIDs), fluoride, wheat, cow’s milk, MSG, artificial sweeteners, low-fat diets, pesticides, airplanes, cell phones, proton pump inhibitors, heavy metals in teeth fillings, unclean water, chemical hair dyes, tobacco, certain recreational and prescription medications, head injuries.

Brain Cell Generators

  • Exercise/movement
  • Stress Management
  • Sleep, rest and relaxation
  • Water, hydration
  • Optimistic Thinking/Positive Attitude
  • Loving touch
  • Aromatherapy
  • Music (listening to) especially Mozart
  • Light and Color Therapies
  • Learning a new language
  • Meditation including guided meditation such as Yoga Nidra, Concentration
  • Specific brain exercises incl. brain teasers, riddles, puzzles, sudoku, board and card games
  • Learning to play a musical instrument
  • Nutraceuticals and Pharmaceuticals (see below)
  • Herbs
  • Visualizations
  • Grounding practices/Walking barefoot
  • Dragon’s Den Anti-inflammatory Spice Mix
  • Qigong/Ta’i ji quan, Yoga asana practice, Dancing


The following is a list of natural medicines for brain longevity with general dosages.

These dosages may not be appropriate for all people. We all have different nutritional needs and constitutions. Please check with your doctor or healthcare provider before adding medications and/or nutritional supplements. Also, please research any food, drug, or supplement you are taking.

Nootropics enhance emotional and mental well-being, promote cerebral circulation, enhance memory, slow or prevent age-related cognitive decline, such as Alzheimer’s disease, reduce oxidative or ischemic damage to the brain, and improve mood.

Herbal Cerebral stimulants – Herbal Nootropics

Asian Ginseng – improves concentration, alertness and regulates blood sugar levels, helps balance hormones, and enhances brain function.

Siberian Ginseng, Chinese red or white Ginseng, or American Ginseng, alone or in combination. Siberian Ginseng, eleuthero, appears to work well for everyone.

Brahmi (Bacopa) – Brain tonic that promotes memory and mental alertness, increases intellectual and cognitive functioning, calms and relieves stress (nervine), relieves anxiety, used to control ADHD. Memory enhancement, promotes restful sleep, antioxidant, anti-inflammatory and a cardio tonic.

Gotu kola – nervine, increases memory, relieves stress, anxiety and mental fatigue, reduces irritability

Ashwangandha – improves memory, enhances brain function

Gynostemma (Jiao gu lan) – nutrient-rich, calms the nerves

Rhodiola – improves nervous system function, enhances cognitive function, memory, mental productivity, and builds resistance to stress.

Schizandra – improves memory, sharpens concentration and alertness, enhances brain function

Rei Shi – nerve tonic, supports the heart and vascular system, opens awareness to higher frequencies

Cordyceps – nerve tonic, supports the central nervous system

Ginkgo Biloba – increases cerebral circulation, aids in poor memory, degenerative effects of Alzheimer’s disease and senile dementia. 60 – 320 mg.

Lion’s Mane – boosts memory, creativity, and attention span. Lion’s Mane tea enhances concentration, is a powerful brain regenerative, encourages neuroplasticity, and releases nerve growth factor, supports the nervous system.

Lavender – nervine, relieves emotional stagnation, depression and constant repetitive thinking, relieves nervous exhaustion

Rosemary – strengthens the brain and memory, breaks stagnant depression

Yuan Zhi (Polygala tenuifolia) – calms the spirit, relieves anxiety, dementia, mental confusion

Nutraceutical Cerebral Stimulants – Supplemental Nootropics

Nutraceuticals -take daily, 6 days weekly. Give at least 4 – 6 weeks to notice results, although results may occur sooner.

Neuro Replete – NeuroReplete is a balanced nutrient formula that supports healthy normal serotonin, dopamine, norepinephrine, and epinephrine production in a proper ratio.  Serotonin is associated with mood, appetite, sleep, memory, learning, and temperature regulation. Dopamine, norepinephrine and epinephrine (the catecholamines) are associated with control of movement, balance, motivation, focus, addiction and the drive for reward. This formula contains L-tyrosine, 5 HTP-tryptophan, vitamin B6, lysine, vitamin C, folate, and calcium citrate.

Vinpocetine (Vinca minor) – enhances memory, and improves blood flow to the brain. Improves cerebral blood circulation, improves oxygen utilization, is an antioxidant for the brain, improves red blood cell plasticity, raises blood glucose levels in the brain and prevents blood platelet clumping. Improves concentration and memory, reduces age-related effects in the brain, reduces seizure activity and helps improve brain function after a stroke.

Huperzine, Chinese Club Moss,– inhibits acetylcholinesterase, which breaks down acetylcholine.

Grape seed extract (Vitas vinifera) – prevents age-related memory loss

Phosphatidyl Serine – 100 – 300 mg. Facilitates the storage, release and activity of several neurotransmitters, helps cellular intercommunication in the brain. Helps release dopamine, increases acetylcholine production, improves brain glucose metabolism, lowers excess cortisol levels, boosts nerve growth factor needed for healthy neurons. Improves memory, mood, learning and concentration.

Acetyl L-Carnitine – Has neuroprotective effects. Treats age-related dementia. Involved in the transportation of fats into the mitochondria. Improves learning, memory and counteracts depression. Improves immune function and receptor sensitivity for several neurotransmitters, benefits heart function, improves sperm count, and is an antioxidant. Has cell-protective properties and prevents excessive brain cell death. It helps in the formation of acetylcholine, and decreases glycation.

Phosphatidyl Choline (from Lecithin). Soy products, sunflower seeds, and eggs.

DMAE – 100 – 150 mg. daily

SAM-e – 200 mg. daily

DHA and EPA oils combined – 1,000 mg. daily

CoQ10 – 100 mg. 1-2x daily

Green Tea – 1-3 cups daily, matcha is best

Vitamins and Minerals (See if you can find a vitamin-mineral combined pill that contains close to the below doses)

  • Vitamin A – 10,000 – 25,000 units with 25,000 units of beta-carotene
  • Vitamin B12 – 1,200 – 2,000 mcg.
  • Vitamin B6 – 50 mg.
  • Vitamin B1 – 50 mg.
  • Vitamin B complex – high dose
  • Folic Acid – 1 – 5 mg.
  • Niacin (non-flush) – 100 – 200 mg.
  • Vitamin B5 – 100 mg.
  • Vitamin C – 1,000 mg. 3 X daily
  • Vitamin E – 400 – 800 I.U.’s
  • Magnesium – 400 – 800 mg. in divided doses
  • Selenium – 100 mcg.
  • Zinc – 30 mg.

In addition – Amino Acids – 1 serving of protein powder, High alkaline ‘green grass’ powder mix – 1 tbsp. 1-2x daily

Brain Health, Longevity and Lifestyle Part I

Brain health is where the brain functions with the capacity for proper cognitive, sensory, motor, behavioral, emotional, and social interactions at the highest levels.

The Pillars of Brain Health:

  • Regular exercise improves blood flow, memory and stimulates proper chemical changes.
  • Foods rich in antioxidants prevent oxidation.
  • Sleep, meditation and managing stress to reduce a buildup of beta-amyloid plaque.
  • Mental exercises and staying mentally active promote new brain cells.
  • Having an active social life, connection with others, and having stimulating conversations.
  • Take key nutrients and natural tonics found in herbs and nutritional supplements.
  • Medications/Pharmacology

The Goal:

  1. Cure, prevent and slow cellular degeneration, assist cellular regeneration by increasing oxygen intake and releasing carbon dioxide, and bring sufficient blood and nutrients to the brain and body.
  2. Optimize and improve functions of the mind and body. Provide materials for rejuvenation and regeneration. Slow brain cell degenerative progression, cure existing conditions of brain cell and prevent brain cell degeneration.

The key to brain function are chemical messengers called neurotransmitters.

There are hundreds of neurotransmitters. The following are important for brain health and longevity.

GABA (gamma-amino butyric acid) – a relaxing and calming nutrient especially for an overactive mind, aids in sleep.

DOPAMINE – Controls physical movement, improves mood, burns fat, increases sex drive, and promotes longevity of body and mind, energizer, and stimulates the pituitary gland to secrete human growth hormone, Is important for the immune system.

EPINEPHRINE – Drives the “fight or flight” response. Motivates and stimulates.

NOREPINEPHRINE – Elevates mood, supplies energy, gives us vivid memories of events of life. Norepinephrine elevates mood, supplies energy and optimism, helps us to remember exciting and traumatic events.

ENDORPHINS – Stimulate interest, focus, and concentration. Released in response to any significant physical or emotional stress to relieve pain or anxiety.

ACETYLCHOLINE – improves memory, cognitive function, primary for concentration, thought and happiness. Promotes the transmission of nerve impulses.

SEROTONIN – Improves mood, and controls sensitivity to pain. Serotonin is the ‘feel good’ neuro-transmitter, controls pain sensitivity and helps restful sleep.

MELATONIN – Keeps you in tune with the cycles of nature. Controls the circadian rhythms that are linked to sleep and waking, eating and drinking, sexual activity and fertility. influences the fetus in the womb for its growth and development, puberty, and when the body is preparing for later life, aging, and death. Chemically related to the neurotransmitter serotonin. Powerful antioxidant. An important neurotransmitter for the elevation of higher consciousness.

Brain Longevity Food Guidelines

  • Eat a balanced acid/alkaline food program. 80% alkaline food, 20% acid food.
  • Eat proteins at the beginning of the meal, and pay attention to proper food combinations.
  • Eat healthy fats.
  • Eat a food program according to your body type and the amount of energy required for daily output.
  • Eat for nutritional value.
  • Eat simple and locally grown organic foods.
  • Eat to maintain proper blood sugar levels.

The best brain fuel foods are slow-released fats and complex carbohydrates.

The primary building blocks for all body cells, from hair to muscles to enzymes and hormones, and the source of neurotransmitters, are proteins. A proper balance of amino acids determines the quality of a protein.

Essential fatty acids produce hormones called eicosanoids which are necessary for many of the chemical processes within the brain and body.

Heal the microbiome and if needed a leaky gut. The gut-brain axis is important for mental/emotional health and the proper working of the brain and its faculties.

Brain Foods – below are listed some food staples that nourish our brain and promote brain cell regeneration.

  • Turmeric – essential in cancer, and Alzheimer’s disease prevention. Best combined with Vitamin D3, reduces beta-amyloid proteins.
  • Ginger – has cancer-preventative properties, mitigates chemical toxicity, alleviates nausea, migraines, lowers inflammation, is an antioxidant and is anti-inflammatory.
  • Fresh Herbs and Spices – benefit the central nervous system, decelerate the aging process, reduce inflammation, protect against aches and pains, improve digestion
  • Rosemary – brain booster that enhances cognition, improves memory, and sensory awareness.
  • Coffee – high in antioxidants. 1 cup before noon may impair dementia and cognitive decline.
  • Green Tea – more beneficial than coffee. Reduces oxidative stress, feeds the microbiome and slows the aging process. The best is Matcha tea. Black tea to a smaller degree also.
  • Lion’s Mane Mushroom – Lion’s Mane tea boosts memory, creativity, and attention span, enhances concentration, is a powerful brain regenerative, encourages neuroplasticity and releases nerve growth factor, supports the nervous system. The mushroom itself is delicious.
  • Walnut – Contains Omega-3 fatty acids essential for the brain, boosts cognition, high in antioxidants, may increase health span and enhances motor functioning in aging.
  • Ginkgo Biloba – improves memory and cognition, protects neurons from oxidation, improves microcirculation in the brain, reduces platelet aggregation, and encourages regeneration.
  • Cannabidiol – neuroprotective properties.
  • Coconut oil – easily digestible fat boosts brain metabolism and gives a quick improvement of cognitive functioning.
  • Coconut water – contains a wide range of essential biomolecules including vitamins, minerals, antioxidants, amino acids, enzymes, growth factors and other nutrients.

These nutrients help produce melatonin, serotonin and GABA:

Magnesium, B vitamins B6, B12, B complex, vitamin D3, and zinc. Omega-3 oils, amino acids, L-tyrosine, tryptophan, taurine and theanine.

Foods to Eat: Primarily eat a diet of organic, local vegetables and some fruit; blueberries, leafy greens, dark chocolate, whole grains, nuts and seeds, fresh fermented soy products, seaweeds, fresh vegetable juices, non-animal-based protein, cold water fish, sufficient good fats primarily Omega 3 oils, spirulina, chlorella, and fermented foods. All mushrooms, especially shitake and Lion’ Mane mushrooms, broccoli and broccoli sprouts, Brussels sprouts, bee pollen, avocado, lentils, black beans, kidney beans, and pure water.

Eat nutritionally rich and high-water content foods, eat a proper caloric diet, balanced according to your body type/metabolism, the season of the year and your energy output. Best to eat the main meal around mid-day and not late in the evening.

Foods to Avoid: Wheat, gluten, excessive amounts of starchy carbohydrates, sugar, excessive coffee and alcohol intake, high fructose corn syrup and corn food products, white flour, cow’s milk, red meats, pork, fried foods, refined foods, processed foods, canned foods, junk foods, unclean and stale food, GMO foods, oils high in Omega 6 and 9, and fried oils.

Consider taking digestive enzymes with meals if you have any digestive difficulty.

Water – aim for a daily intake of 1/2 your body weight (pounds) in ounces.

Click the link for > Part II of this series

Toenail Fungus Part III

Supplements and Essential Oils & Lifestyle

  • A probiotic supplement – will help you get rid of the yeast and candida in your system. Bottle dosage, daily
  • A prebiotic supplement – assists in building the internal gut flora colonies. Bottle dosage, daily
  • Digestive enzymes with meals
  • G.I. Fortify bowel fiber, bottle dose, daily
  • Olive leaf extract – a powerful antimicrobial action that can help eliminate yeast within your system. Bottle dosage 2X daily
  • Pure Encapsulation “Antioxidant Capsules”. Take 3 caps 2X daily.
  • A blend of Mushrooms like “Immune Assist” or “Stammet’s 7”. Bottle dosage 2X daily
  • Goldenseal powder – 500 mg. daily
  • Silymarin/milk thistle – 300 mg. 2x daily
  • Take 1 tablespoon of flaxseed oil and 1 tablespoon of coconut oil daily
  • Oil of oregano has powerful anti-fungal properties. Not only can oil of oregano kill fungus, but it can also kill mold and other causes of candida within your system. 1 capsule in the evening.

Topical Application

Mix oil of oregano with tea tree oil – 3 drops of oil of oregano and 2 drops of tea tree essential oil applied directly on the toenail, 4 times daily. The key to effectively killing toenail fungus with essential oils is consistency. Alternatively, use a combination of lavender and tea tree essential oils. Lavender oil has several volatile compounds and antiseptic properties that fight infections and prevent skin irritation.

  1. Mix five drops each of lavender oil and tea tree oil.
  2. Use a cotton ball to apply this solution under the top edge of the affected toenail and surrounding area.
  3. Leave it on for at least 10 minutes, rinse it off and dry your toes thoroughly.

Repeat two or three times a day.

Lifestyle Practices

  • Breath practice – Long, slow, deep breathing. Mornings and before bed. 
  • Sleep and Relaxation – Sleep 8 hours nightly, and nap if needed during cleanse.
  • Exercise – Daily exercise
  • Gratitude Practice – Be grateful and appreciative every day in every way.
  • Time in nature – Often and whenever possible
  • Meditation – Daily time to center

Following the protocols outlined in this 3 parts series for several months might be able to help solve the problem for good, and then you can slowly reintroduce sources of sugar like fruit, or whole grains while monitoring your progress. However keep in mind that some candida or yeast sufferers have lived with their condition for years, so combating the issue might take more than just a few weeks or months.

Click the link for > Part I of this series

Click the link for > Part II of this series

Toenail Fungus Part II – Diet

Eat a diet that’s moderately high in good fats and proteins along with quality fiber, eliminate sugars and starches, and we’re on the way to eliminating candida in your body, and the toenail fungus.

Eat Plenty Of:

  • Colorful vegetables – these nutrient-packed whole foods provide essential vitamins and minerals, help heal and repair the gut and boost the immune system.
  • Cultured goat or sheep’s dairy or fermented foods (organic and raw) are beneficial for replacing good bacteria in the gut since they provide probiotics. Probiotics help control yeast and also have numerous immune-enhancing effects. Sources of probiotics would be goat yogurt or kefir and cultured foods like kimchi, kombucha or sauerkraut.
  • Vegetable juices/green drinks – Green vegetables will help improve your immune response and flush waste, toxins and bacteria from your gut. Avoid adding fruit and sugar to your green drinks and focus on fresh veggies. You can use a small amount of organic stevia extract to help sweeten your veggie juices since it contains no sugar.
  • Coconut oil, ground flax and chia seeds – Flax and chia seeds are anti-fungal and provide healthy, healing sources of fats. Coconut oil does the same, it also contains lauric acid, a powerful antimicrobial and antibacterial fatty acid.
  • Garlic, turmeric and cinnamon – all effective for fighting bacterial infections, virus and poor gut health
  • Unsweetened cranberry juice – Cranberry juice creates an environment that is unpleasant for yeast. Make sure to look for a 100 percent pure unsweetened cranberry juice.
  • High quality proteins from grass-fed, pasture-raised, cage-free and wild-caught chicken, beef, eggs and fish, if you choose to eat animal products.

Vegetable Protein Sources

  • Almonds, bean sprouts (all kinds), bee pollen, Blue-Green algae, brewer’s/nutritional  yeast, chlorella, Go Ji berries, cereal grass powders, green leafy veggies (spinach, kale, arugula, collards, green cabbage, parsley, etc.), hemp seeds, Maca, sea phyto-plankton, olives, bee propolis, pumpkin seeds, Spirulina, sprouted grains, sprouted wild rice, pinto beans, Brazil nuts, dried coconut meat, filberts, oatmeal, split peas, pecans, rice bran, sesame seeds/tahini, fresh soybeans, organic, fermented, sprouted, soy bean tofu, tempeh, soy milk, sunflower seeds, walnuts, and a non-dairy protein powder.
  • Dragon’s Den Green Drink Mix, 1 tablespoon daily > Green Drink Recipe

Have a majority of your foods be alkalizing…

Alkaline Food Sources

  • Green vegetable juices and Vegetable Smoothie
  • Leafy green vegetables
  • Adaptogen herbs
  • Cereal grasses
  • Micro-algae’s
  • Medicinal mushrooms
  • Certain fruits – lemons, limes and grapefruit
  • Sprouts and micro-greens
  • Certain fermented foods
  • Wild edible greens and edible flowers
  • Aloe Vera
  • Bee pollen
  • Seaweeds
  • Noni

Foods to be Avoided or Greatly Limited:

  • Sugar – all types as much as possible, including cane sugar, coconut sugar, honey, maple syrup. Sugar feeds yeast, so you should avoid it.
  • Grains – grains wind up breaking down into sugar molecules which as you know, feed candida, yeast and bad bacteria. Even whole grains (like oats, rice, quinoa) are capable of worsening the problem, limit grains.
  • Fruit or fruit juice – is high in sugar and can make candida worse. Fruit juice also lacks fiber and therefore causes blood sugar spikes that can lead to cravings, low energy, inflammation and poor immune function.
  • Alcohol – produces more yeast and should be avoided.
  • Food intolerances – Some yeast infections are due to food allergies. Avoid foods that cause negative reactions of any kind and pay attention to symptoms you experience when eating things like dairy, eggs, certain nuts, wheat-containing foods and grains.

Following this protocol for several months might solve the problem for good, and then you can slowly reintroduce sources of sugar like fruit, or whole grains while monitoring your progress. Let’s keep in mind that some candida or yeast sufferers have lived with their condition for years, so combating the issue might take more than just a few weeks or months.

Eating in accordance with an anti-candida diet for six months or more might be needed for some people, and for a percentage eliminating all refined carbs, sugary foods and alcohol permanently might be necessarily in order to prevent the overgrowth of fungus from returning.

Click the link for > Part I of this series

Click the link for > Part III of this series

Toenail Fungus Part I – The Approach

Toenail fungus is usually a sign of a Candida yeast or virus inside the body and topically. “Onychomycosis” or tinea unguium is the name for the type of infection that causes the fungi to appear on the nails. The cause is an underlying fungal growth from dermatophytes or

non-dermatophyte molds and yeasts (mainly Candida species).   

Dietary protocol for eliminating yeast overgrowth:

  1. Cutting out all sugars, alcohol, milk products and any processed or junk foods that feed the yeast and unwanted bacteria
  2. Eating beneficial foods that help replace good bacteria in the gut, (sauerkraut, kim chee, miso) and taking a pre-biotic powder to also assist in the microbiome regeneration
  3. Eating more fiber, clean sources of protein and nourishing fats such as olive oil, coconut oil, flax seed oil, hemp seed oil, and ghee

Step 1: Eliminating the Source of Yeast and Fungus

An important tactic for treating candida overgrowth is to eliminate what feeds the yeast and candida virus living in your digestive tract: sugars and grain products. Candida albicans yeast commonly grows inside the human body, the immune system needs to be strong to fight it so the Candida doesn’t take hold and root.

Once it does take hold, the bacteria and yeast thrive off of sugar molecules entering the digestive tract through the foods you eat.  Our treatment principle is to restore the body’s pH balance, improve the immune function and boost the good bacteria in your gut.

It’s difficult to effectively overcome any type of yeast infection or toenail fungus without kicking sugar and going grain-free.

Step 2: Replenishing Healthy Bacteria

Eat large amounts of food that support the growth of good bacteria.

Superfoods that will help replenish healthy bacteria include fermented foods, cultured vegetables like sauerkraut and kimchi. Have daily serving of fermented vegetables along with other probiotic foods. In the beginning, introduce fermented foods slowly as they can cause digestive upset.

Step 3. Fiber, Protein and Quality Fats

Eat a high fiber diet. Fiber, due to its structure and the body’s inability to absorb it, passes through our digestive system unabsorbed by digestive enzymes and acids within the stomach, taking with it toxins, waste, fat and cholesterol particles that can accumulate within the gut.

Remove sugars and grains from your diet, add more fiber and increase the protein foods. If you eat animal products make sure to eat only grass-fed meat; organic, cage-free eggs or poultry; raw dairy; and wild-caught fish.

Your gut will also need plenty of healthy fats, especially coconut oil. Coconut oil contains caprylic acid and lauric acid, which are antibacterial and antimicrobial fatty acids that kill off candida.

Eat a diet that’s high in good fats and proteins along with quality fiber, eliminate sugars and starches, and we’re on the way to eliminating candida in your body, and the toenail fungus.

Click the link for > Part II of this series

Click the link for > Part III of this series

Blood Pressure Guide Part II

How to Lower Blood Pressure Through Food & Lifestyle

Mediterranean-style diet – traditionally, this diet includes plenty of fresh vegetables, therefore high fiber, moderate protein intake mostly fish (Omega-3 rich), some grains, olives and olive oil, and fruits are eaten seasonally.

Best Foods to Maintain or Lower Blood Pressure:

  • High fiber foods: Unprocessed foods high in fiber such as vegetables, fruits and seeds should be the basis of any healthy diet. Eat foods high in healthy fiber help stabilize your blood pressure
  • Low sodium foods: Excess salt consumption raises blood pressure. Limit your consumption to no more than 1,500–2,000 mg daily.
  • High potassium foods: Potassium counteracts the effects of sodium and helps lower blood pressure. Include foods like melons, coconut water, avocados and bananas.
  • Omega-3 rich foods: Omega-rich foods flax seed oil wild caught salmon, chia and flax seeds reduce inflammation.

Specific Foods that Reduce Blood Pressure:

  1. Dark chocolate – Dark chocolate contains at least 200 milligrams of cocoa phenols, which can reduce blood pressure. At least 70% cacao.
  2. Garlic – Garlic and garlic supplements can help lower blood pressure and relax smooth muscles. Garlic helps to thin the blood, prevent the blockage in blood vessels, and therefore lower blood pressure.
  3. Spinach – Spinach is rich in magnesium and folate, which can help prevent high blood pressure and cardiovascular disease.
  4. Sunflower Seeds – Rich in potassium, magnesium and healthy plant fats. Sunflower seeds can help reduce cholesterol levels, open up blood vessels and promote healthy blood pressure.
  5. Bananas – Bananas are rich in potassium and fiber.
  6. Tomatoes – Cooked tomatoes are loaded with calcium, potassium, vitamins A, C, and E and lycopene. Compounds in tomatoes can lower cholesterol buildup in blood vessels and combat the development of hypertension in a variety of ways. Lycopene in tomato’s is activated by heat, add cooked tomatoes to your food program.
  7. Broccoli – Broccoli and cruciferous vegetables have been found to have beneficial health effects. They have high amounts of potassium and chromium that help regulate blood sugar levels and weight, both related to high blood pressure.
  8. Melon – Eat melons that are rich in potassium, such as cantaloupe and watermelon which are especially rich sources.
  9. Beets – Rich in Nitric Oxide, generates the endothelial derived relaxing factor, which relaxes blood vessels, and iron producing nutrients.

Supplements that Can Help Lower Blood Pressure

  • Garlic
  • Vitamin C
  • Nitric Oxide
  • Omega-3 supplement
  • Chinese Herbal Formula – Jiang Ya Ping Pian
  • Probiotics
  • Vitamin D3 with Vitamin K2
  • CoQ10
  • Cranberry and Pomegranate juices
  • L-Arginine
  • Potassium
  • Hawthorn berries
  • Magnesium
  • Chinese herbal Dan Shen Yin
  • Vitamin B6
  • Dr. Christopher’s Blood Circulation Herbal Formula
  • Chinese Herbal Formula – Hypertension Repressing Tablets

Foods to Avoid to Maintain Healthy Blood Pressure

  • High sodium foods: Sodium raises blood pressure; avoid high sodium processed foods, pickles, olives or canned foods.
  • Trans fats and Omega-6 fats: These fats increase inflammation and blood pressure and are found in packaged foods and conventional meats.
  • Sugar: High sugar consumption is connected to high blood pressure.
  • Caffeine: Too much caffeine can cause an increase in blood pressure.
  • Alcohol: Narrows arteries and can increase blood pressure.

Lifestyle Tips to Lower Blood Pressure

  • Regular exercise and diet play a large role, reduce stress, better sleep, more free-time and fun, relaxation techniques such as deep breathing, yoga, journaling or art therapy, surround yourself with encouraging friends and exercising on a daily basis.

Blood Pressure Guide Part I

Blood Pressure – What it is and What to look out for

Blood pressure is a combination of systolic and diastolic pressure. Systolic pressure represents blood force, or pressure, while the heart is beating and diastolic pressure stands for blood pressure when the heart is at rest.

Systolic pressure is the top measurement in a blood pressure reading. In a reading of 130/80, 130 represents systolic pressure and 80 represents diastolic pressure. In pre-hypertension, systolic numbers range from 120–129 and diastolic numbers are less than 80.

Blood pressure ranges include:

Normal: Less than 120/80 mm Hg
Pre-hypertension: Systolic between 120–129 and diastolic less than 80

Stage 1 high blood pressure: Systolic between 130–139 or diastolic between 80–89
Stage 2 high blood pressure: Systolic at least 140 or diastolic at least 90 mm Hg

High blood pressure happens when the pressure on the arteries and blood vessels becomes too high and the arterial wall becomes distorted causing extra stress on the heart. Long term-high blood pressure increases the risk of stroke, heart attack and diabetes.

Results of high blood pressure include:

  • Arterial damage
  • Aneurysm
  • Heart failure
  • Blocked or ruptured blood vessels
  • Reduced kidney function
  • Vision loss
  • Loss of cognitive function: concentration, memory and ability to learn
  • Metabolic syndrome: a cluster of metabolic disorders such as high cholesterol and insulin, atherosclerosis and increased waist size

There can be no symptoms as blood pressure increases, but warning signs for very high blood pressure can include chest pains, confusion, headaches, ear noise or buzzing, irregular heartbeat, nosebleeds, tiredness or vision changes.

Causes of high blood pressure include:

  • High-salt diet
  • Poor nutritional dietary intake
  • Emotional stress
  • Obesity
  • Birth control pills
  • Lack of exercise
  • Alcohol
  • Heavy-metal poisoning
  • Caffeine
  • Smoking

How to Monitor Your Blood Pressure

  • Don’t exercise, eat, drink caffeinated beverages or smoke within 30 minutes of measuring your blood pressure.
  • Sit still with your back straight and your feet flat on the floor. Follow your monitor’s instructions or ask your doctor how to use it correctly.
  • Make sure you check your blood pressure at the same time each day.
  • Check your blood pressure two or three times each time you sit down to measure it. Wait one minute in between each reading. Be sure to track your measurements, either writing them down in a journal or using an online tracker.

Castor Oil Pack Treatment

Castor oil packs aid in elimination and detoxification. Castor oil packs have many applications and are used in many conditions including fibroids, cysts, headaches, migraines, constipation, intestinal disorders, gallbladder and liver conditions, and other dysfunctions when used properly and consistently.

Supplies:

  • Small/dish towel, piece of flannel
  • large/bath towel
  • hot water bottle or heating pad
  • castor oil

Directions:

1) Apply a generous amount of castor oil to the desired body part

2) Put a piece of plastic wrap or a plastic bag over the area you just put castor oil on

3) Place a dry dish towel or flannel over the plastic

4) Place a hot water bottle or heating pad over the towel/flannel

5) Cover all with a larger towel, creating a tent-like effect to keep the heat in (If too hot place a second towel/piece of flannel over the plastic)

6) 20-minute minimum rest. You may sleep, use visualization, or meditation at this time.

* With pregnancy consult your physician.

Tea Tree & Tangerine Foot Scrub Recipe

Ingredients:

  • 1/3 cup granulated sugar
  • 1 tablespoon grapeseed oil
  • 12 drops tea tree essential oil
  • 12 drops tangerine essential oil
  • 4 oz. Wide mouth glass jar

Directions:

  1. Measure sugar, grapeseed oil, and essential oils into jar. Stir contents until well mixed.
  2. To use, scoop out 1 tablespoon of mixture and massage into feet. Rinse with warm water and wipe dry with a towel.

Tip: Substitute tamanu oil for the grapeseed oil for a thicker texture.

Resource: Aura Cacia DIY Recipes for body care and home

Rejuvenating Foot Soak Recipe

Ingredients:

  • 2 tablespoons sea salts
  • 2 tablespoons Epsom salts
  • 1 tablespoon baking soda
  • 20 drops lavender essential oil
  • 5 drops peppermint essential oil
  • 5 drops spearmint essential oil

Directions:

  1. In a small dish combine dry ingredients and mix evenly
  2. Sprinkle mix with essential oils and mix thoroughly until a slightly damp powder forms
  3. Transfer to an airtight container
  4. To use, dissolve 1-2 tablespoons into a basin of hot water and soak feet until water is tepid. Rinse and towel dry.

Tip: Replace spearmint with teatree or an additional 5 drops of peppermint.

Resource: Aura Cacia DIY Recipes for body care and home