Healthy Q & A: Natural Ways to Increase Energy

Q: I’ve been tired all the time lately.  I have a lot of stuff going on with my job right now and its hard being exhausted all the time.  Coffee makes me jittery, so I don’t know if there is anything else that can help with energy.  

A: It sounds like you have a lot of stress with your job, which doesn’t help since stress and lack of energy go hand in hand.  It’s a terrible cycle- you’re stressed at work and have a hard time sleeping, which leads to not getting enough sleep at night so you’re tired all day- then the cycle repeats.

There are a number of things which can help with reducing stress and enhancing energy.  Stretching or doing a few yoga poSes in the morning can help to encourage blood flow, making you feel more alert.  The sun salutation is a series of movements which is great for helping to feel more awake in the mornings (here's a video).

Finding time to exercise during the day can also help with energy, as well as encouraging restful sleep at night, as long as you aren’t exercising too close to bedtime.  It can be difficult starting an exercise regimen, especially when you feel tired, but even making time for a 15 minute walk can help to give you an energy boost and clear your head.  A University of Georgia study found that sedentary people who regularly complain of fatigue can increase their energy levels by 20 percent and decrease their fatigue by 65 percent by engaging in regular, low intensity exercise.  Exercise has also been proven as an effective stress relief.  

It may be a good idea to evaluate your diet as well.  Truly, we are what we eat.  Refined grains (think anything “white”- white flour, white bread, white rice), processed packaged foods, artificial sweeteners, and excess sugars (especially high fructose corn syrup) all take a toll on energy levels as well as our physical and mental health.  Switching to a diet full of whole grains, fruits and vegetables, and legumes can help to provide more stable energy levels and blood sugar.  There are many cookbooks and websites with delicious and easy healthy recipes.

There are also a number of supplements that are very effective for increasing energy and relieving stress.  One of my favorites is panax ginseng (also known as Asian ginseng) which has been used for thousands of years in traditional Chinese medicine.  Ginseng is known as an adaptogen which means it is able to help the body to better “adapt” to stress.  Ginseng has a number of beneficial uses, one of the most well known is for combating fatigue.  It’s best taken in the morning on an empty stomach since herbs are generally more effective when taken without food.

Other ideas which can help with low energy are supplementing with extra B vitamins via a quality B complex or a multivitamin with high levels of B vitamins.  Many Americans have diets low in B vitamins, and one of the symptoms of a deficiency in any one of several B vitamins is fatigue.  Aromatherapy is another idea.  Citrus and peppermint oils have been used for many years energy.  One recent study at Wheeling Jesuit University even found that dabbing peppermint oil inside a car can increase driver alertness; in fact, citrus oils are frequently used in Japan to help data entry workers to increase productivity.

Getting a good night’s sleep is crucial for proper energy levels during the day.  Unfortunately when under stress, many find it difficult to fall asleep, even when they’ve been tired all day.  In situations like these, supplementing with relaxing herbs like valerian, passionflower, and hops can be especially effective in helping one to relax enough to be able to sleep.  The above herbs also help with quieting racing thoughts, which is helpful for people who lay down to sleep and feel like they can’t “turn off their brains”.  

Journaling before bed can also help with sleep, and many people find writing out their thoughts of the day is a therapeutic release.  Another idea, which I read in an article on a few months ago, is to count backwards from 300 by 3’s.  The article reasoned that it was complex enough to keep your mind from wandering elsewhere but monotonous enough to help with falling asleep.  I’ve been doing it occasionally when I’ve woken in the middle of the night and think it really does help.

Supplement Spotlight: Resveratrol

Resveratrol is a compound found in red wine which is most well known for its numerous benefits to heart health and longevity.  Resveratrol benefits cardiovascular health in a number of ways: it helps to keep blood vessels healthy, it works to lower blood pressure, and it helps to prevent blood clots.  Animal studies linked resveratrol supplementation to improved heart function as well as improved insulin sensitivity.

A glass of wine a day has health benefits, though to get the amounts of resveratrol used in most health studies; one would have to drink a case of bottles a day, which is usually not a great idea.  Luckily, supplements are readily available.

Resveratrol has been studied for its interesting benefits for people with high fat diets and those trying to lose weight.  In one study, researchers found that resveratrol supplementation inhibited weight gain, even with a high fat diet.

Resveratrol may also be beneficial for maintaining proper brain function.  Some studies have speculated that resveratrol may reduce the risk of developing neurodegenerative disorders, particularly Alzheimer’s disease, due in part to its neuroprotective effects.

Another study found that older adults performed better on memory tests after supplementing with 200 mg resveratrol daily for six months.  The improvements were linked to better glucose metabolism and “functional connectivity” in the part of the brain responsible for memory.

New studies have come out recently which have said that resveratrol can also help with bone health.  Scientists reported that men who took 500mg of resveratrol twice daily for four months had a significant increase in spinal bone density.   

The best absorbing and bioavailable form of resveratrol is known as trans resveratrol.  We have a number of supplements at Pass Health Foods with that superior form.  I am really a fan of resveratrol since it has such varied uses- almost anyone would benefit from it!

Garden of Life Organic Plant Protein

We’re having a huge sale on Garden of Life this month for our store’s anniversary- 40% off their entire line!  Because of the sale I wanted to mention one of their products I’ve been using and absolutely love, their Organic Plant Protein.

I have dairy free diet, so over the years, I have tried a LOT of different plant based protein powders.  I have to say, that Garden of Life’s Organic Plant Protein is the very best one I’ve tasted.  Many plant proteins can be gritty or a little odd tasting, but not so with this one.  It’s creamy and delicious, and is even liked by picky eaters.  The vanilla is my favorite, since it literally tastes like cake.

I would very much recommend taking advantage of the sale and giving Garden of Life’s Organic Plant Protein a try this month.  

Healthy Q & A: Leaky Gut and Probiotics

Q: I think I have leaky gut syndrome.  I’ve been reading a lot about it lately, and it seems to explain the digestive issues I’ve experienced for a long time (gas, bloating, cramping) along with my eczema.  I’d be interested to hear what you think about leaky gut, and what kind of natural things could help.

A:  Leaky gut can be difficult to diagnose, since it usually encompasses a variety of symptoms.  It is defined by the intestines having increased permeability which can be damaging to the body.  The intestines naturally have very small holes, which allow nutrients from the foods we eat to enter the bloodstream, while keeping undigested food in.  The trouble happens when the intestinal lining is compromised, and it begins to allow small food particles to leak out.  
These tiny, undigested food particles are then transported through the body, causing the immune system to react to those “foreign invaders”.  This immune response leads to inflammation throughout the body, and can manifest with digestive symptoms like bloating, cramping, diarrhea, and gas, but also with non digestive issues, like food sensitivities, fatigue, joint pain, headaches, and skin issues like acne and rosacea.

Thankfully, there are supplements which can be helpful for healing this damage and reversing intestinal permeability.  The first and best thing I would recommend are probiotics.  One of the leading causes of leaky gut is an imbalance of bacteria in the gut, too much bad bacteria and not enough of the good bacteria, or probiotics.

There are many, many different strains of probiotics, but one that has been researched with very positive results is the strain Lactobacillus plantarum LP229v.  That specific strain has been shown in scientific research to survive stomach acid and colonize in the intestines.  It has been demonstrated in clinical studies to help with reducing over permeability of the intestines and well as gas and bloating.   That specific strain is also helpful for a number of other digestive issues, including IBS, Crohn’s disease, colitis, as well as other chronic digestive problems.
The company Solgar has two new high potency probiotics with Lactobacillus plantarum LP229v, Probi 20 Billion and Probi 30 Billion.  We have both on sale this month for 25% off.

If you have any digestive issues, I would really recommend giving them a try.  One recent study found an improvement in 95% of IBS patients who took the specific probiotic strain found in Solgar’s Probi 20 and Probi 30.  Every participant who took the LP229v strain of probiotics had a reduction in abdominal pain.  Another study found that the LP229v strain of probiotics reduced intestinal inflammation.

There is a fantastic overview of Lactobacillus plantarum LP229v on the website probiotic.org, linked here.
 

Healthy Q & A: Natural Ways to Reduce Stress

Q:  My husband has been under a lot of stress lately with uncertainty about his job and some family problems. I’m worried about him and wonder if there’s anything you would recommend for him to help.

A: Stress is an unfortunate part of most American’s lives.Stress isn’t always a bad thing, it can help us to make a deadline or perform better on a test. It’s when stress becomes constant that it becomes damaging. There are many natural supplements that are very effective at helping to manage stress and reduce its damaging effects.

Theanine is an amino acid derived from green tea that works very well to combat stress and anxiety without drowsiness. Studies have shown that Theanine helps to encourage alpha brain patterns (the brain wave patterns that are associated with relaxed wakefulness). Theanine also helps with concentration, something that people under a lot of stress often have trouble with.

Another great choice for people dealing with excessive amounts of stress is the herb valerian. Valerian is often taken as a sleep aid, but has been found at lower doses to be beneficial for reducing stress and anxiety.  In one recent study, scientist compared the effectiveness of taking 81mg of valerian to 6.5mg of diazepam (Valium) or a placebo.  They found that both the valerian and Valium, but not the placebo, offered a significant reduction in symptoms of anxiety and stress.  I certainly wouldn’t recommend taking a daily Valium for stress, but it’s pretty amazing that a low dose of the natural herb valerian has a similar effect.

Siberian ginseng, also known as eleuthero, is another herb that is beneficial with reducing stress.  Siberian ginseng is an adaptogen, which means it helps the body to adapt to stress.  Prolonged stress often is accompanied by fatigue and a depressed immune system, and Siberian ginseng helps to treat both of those problems.  Some people find that taking ginseng too close to bedtime can interfere with sleep, so I’d recommend taking it in the morning and afternoon rather than at night.

Regular exercise has also been found to reduce stress, giving an outlet to pent up frustrations and helping the body and mind to relax.  Exercise has been proven to help reduce high blood pressure and cholesterol along with reducing the risk of heart disease and many other debilitating conditions.  It can be difficult to start an exercise program especially if you’ve never really exercised before, but even small steps in becoming more active can make a big difference in reducing stress and increasing health.

Another thing I’d recommend is to make an effort to be outside more. According to Dr. Mardie Townsend, an associate professor in the School of Health and Social Development at Deakin University in Melbourne, researchers are establishing credible grounds for “green prescriptions”, where doctors prescribe contact with nature for various conditions. Townsend says, “People with access to nearby natural settings have been found to be healthier overall than other individuals, and are more satisfied with life in general.”  We have the wonderful resource of Lake Katherine available to us in Palos Heights, as well as a myriad of forest preserve trails, all of which can help us reconnect with nature and reduce stress.

Abraham Lincoln said, “I have found that most people are about as happy as they make up their minds to be.”  I believe the same to be true about stress- often we are as stressed as we decide to be. That isn’t to say that stress is unavoidable, but we can often choose how we respond to the day to day stresses we encounter. Simply asking oneself, “Do I really need to be getting upset over this?” or even coming to the point where we can acknowledge and accept a stressful situation without feeling compelled to try to fix it or change it can make a big difference. Sometimes talking to someone like a pastor or psychologist can help too.  Stress is a large part of most of our lives, but it is damaging to health when it becomes a constant in our lives, so it’s important that we take steps to reduce the amount of stress we’re bogged down with. Good luck and be well!

Supplement Spotlight: The Many Benefits of Progesterone Cream for Women

Progesterone cream is a wonderful product for women in perimenopause and menopause, or even earlier as a therapy for estrogen dominance.  When people think of female hormones, estrogen is usually the first thing that comes to mind.  Like estrogen, progesterone is a female sex hormone, and may be even more important for women in a number of instances.

During the reproductive years, progesterone prepares the uterine lining for pregnancy.  Each month progesterone levels rise after ovulation and unless a woman become pregnant, those levels drop again to trigger a monthly menstrual period.  Progesterone plays an important role in balancing the effects of estrogen and other female hormones.  If a person has too much estrogen and not enough progesterone their body may be thrown off balance.  During menopause, hormone imbalance can lead to symptoms such as hot flashes, night sweats, insomnia, vaginal dryness, irritability, or decreased sex drive.  During the reproductive years, hormone imbalance may cause premenstrual complaints such as mood swings, breast tenderness, or headaches.

What happens to progesterone leading up to menopause?
As a woman approaches menopause, progesterone is the first hormone to decrease, which is followed by fluctuating estrogen levels.  This beginning phase, called perimenopause, can start as early as the late thirties or early forties and last as long as ten years.  During this time, periods become more and more irregular.  Some months a woman may not ovulate, which can disrupt the estrogen/progesterone balance, causing symptoms including bloating, anxiety, insomnia, headaches, and irritability. 

What happens to progesterone during and after menopause?
After menopause, the ovaries cease to produce progesterone cream, while the body will continue to produce up to 40% of the levels of estrogen it did before menopause.  A lower level of progesterone can produce increased night sweats, insomnia, irritability, and mood swings.

How to use progesterone cream for menopause
Progesterone is easily absorbed into the blood stream through the skin.  The recommended use for progesterone for menopausal symptoms is a pea sized amount of progesterone cream applied to fatty tissue (stomach, thighs, inside of upper arms) once or twice a day for three weeks with a one week rest period, although some menopausal women choose to take progesterone every day without a break.  If you are still experiencing a menstrual period, count the first day of your period as day 1; wait 7 days and then begin applying progesterone cream.

How to use progesterone cream for estrogen dominance
Progesterone cream is primarily taken for perimenopausal and menopausal symptoms, but it can also be helpful for women experiencing estrogen dominance, or excessive estrogen in the body.  Some of the symptoms of estrogen dominance are abnormal periods, hormonally related headaches, uterine fibroids, blood clots, breast tenderness, thyroid dysfunction, breast tenderness, hair loss, and more.  There is a good article on estrogen dominance with a full list of symptoms here. 

For women still menstruating who wish to take progesterone cream to balance against estrogen dominance, progesterone cream should be applied during the last 14 days of their menstrual cycle.  Many women have roughly a 28 day cycle, but women can count the days of their menstrual cycle to get a more accurate number beginning with day 1 for the first day of their period.  

A small amount of women experience “PMS-like” symptoms when they first begin progesterone cream.  This is simply a result of hormone adjustment and should subside shortly.  Most women experience no adverse reactions.  Benefits can be seen in the first few weeks but some women may not experience the full benefit for eight weeks ( and a minority of women may take up to six months to see the full benefits).

Safety of progesterone cream
It is important to look for natural, bio identical progesterone cream, which is made from wild yams.  Wild yam extract is not the same as bio identical progesterone, and does not work the same way in the body.  

Bio-identical progesterone (the same type of progesterone that is produced in the body) is not the same as synthetic progestin.  Synthetic progestins have been linked to increased cancer risk, but natural, bio-identical progesterone has not.  There was a large scale French study to determine the safety of synthetic progestin vs. natural progesterone, and it was found that using bio-identical progesterone did not raise cancer risk whereas the use of synthetic progestins did result in a “significant increase in cancer risk”. 

*Much of the information from the article was taken from a wonderful, but sadly out of print, pamphlet on progesterone by the non-profit organization, Women in Balance.

Simplers Botanicals Argan Facial Treatment Oils

I wanted to highlight a new product line we’ve started carrying that I’ve been really impressed with.   They’re argan oil facial treatments mixed with essential oils by Simplers Botanicals.  If you haven’t heard of argan oil, it’s an amazing oil for skin that can actually improve skin’s appearance and texture.  Argan oil can have a normalizing effect on the skin by balancing sebum production, which has benefits for dryness as well as oily skin.  Argan oil can also help to prevent oxidative damage by combat environmental pollution and UV radiation.

We have three new blends:

Neroli and Vetiver Argan Facial Treatment
 his is the blend for oily, combination, or overactive skin.  It combines argan oil, which can help to improve the appearance of scars with grapefruit to help detoxify and decongest skin as well as vetiver essential oil, which further helps to balance overactive oil production.  

Rose and Helichrysum Argan Facial Treatment 
This is the blend for mature or sun damaged skin.  It combines argan oil with evening primrose oil and tamanu oil to promote elasticity, and then essential oils of rose, lavender, rosemary, and helichrysum to improve the appearance of scars and imperfections and carrot seed to even out skin tone.

Sandalwood and Chamomile Argan Facial Treatment 
This is the blend for dry, sensitive, or hyperreactive skin.  It combines argan oil with Australian sandalwood and Moroccan blue chamomile essential oils to help calm hyperreactive and sensitive skin and blue cypress and palmarosa to aid in hydration and rejuvenation of skin.  This blend can also be helpful for people with rosacea since it is so calming to the skin.
 

Each of these blends are meticulously crafted with ingredients to make a real difference for a variety of skin types.  Some people, particularly those with oily skin, are afraid to put oils on their face, but oils can actually reduce the skin’s proclivity to produce excess oil.  For those with dry skin, healing skin oils are extremely nourishing.  Skin treatment oils can be applied after washing the face as a natural moisturizer, or if you use other skin products and lotions, they can be applied in the following order: serums > lotions/creams > facial oils.  Applying a facial oil after a lotion can actually help to seal in that moisturizer, resulting in extremely soft and supple skin.

Healthy Q & A: Natural Autism Therapies

Q: My nephew has autism, and I wondered if there were any natural things I could recommend to his mother of things which might help him.  Thank you.

A: First, I’d like to say that there is no magical cure for autism.  I think certain people have done more harm than good in the realm of natural health, promising things would cure autism or shunning any sort of conventional medicine.

That being said, there are several natural things which have been shown to make a significant difference for many children and adults with autism.  The great thing about natural and alternative therapies is that they can be a wonderful compliment to conventional medical therapies.

The first thing I would mention is diet.  There have been many people with autism who have had a significant improvement after switching to a gluten free and casein free diet (casein is a protein found in milk that is added to many foods, and gluten is a protein found in wheat).  
In one study, 270 individuals, 149 with diagnosed autism, were given a GFCF (gluten free/casein free) diet for one year.  Each of the study participants were assessed for behavioral and physiological changes by parents, physicians, and teachers.  The results showed an improvement in 81 percent of autistic children after three months.

Vitamin B6 has also shown promise for treatment of autistic symptoms.  B6 works by aiding neurotransmitters in the brain.  There have been a number of favorable studies on B6 and autism.  One study on 33 autistic children ranging from 1 to 10 years old gave participants 0.6 mg of vitamin B6 and 6 mg of magnesium per pound of body weight for eight months.  The results showed improvements in social interactions in 23 patients, communication in 24 patients, and abnormal functioning in 17.  Interestingly, when treatment ceased, symptoms began to reoccur within a few weeks.

Omega 3 fatty acids, particularly those found in fish, can be helpful since omega 3s are needed for proper brain functioning.  There are countless studies on the many benefits of omega 3s.  There are several recent studies on omega 3s and autism.  One study found that children with autism who took 1.5 gram of omega 3 fatty acids daily had a reduction in hyperactive behavior.

Another small study found that 8 of 9 children who took 1 gram of omega 3 fatty acids had a significant reduction in symptoms as measured by the Aberrant Behavior Checklist.  The children had a 33% improvement in behavior and functioning.

Omega 3 fatty acids are not produced in the body, so if a person is not eating fatty fish multiple times a week, it is likely they’re deficient.  We have a number of great tasting omega 3 supplements for kids and adults that are not at all fishy tasting.  My favorite is Barlean’s Omega Swirl, a fish oil supplement that is made to be a creamy consistency rather than an oil.  Its great tasting and not at all fishy; I’d very much recommend it for both children and adults.

Foods High in Potassium

Potassium is an incredibly important mineral, and almost all of us are not getting enough.  The RDA of potassium for adults is 4,700mg.  Low potassium levels can lead to high blood pressure, and can also help to balance sodium levels since a balance of potassium and sodium is so important (scientists have even said that potassium sodium balance is even more important than reducing overall sodium intake).

FRUITS:
Apricot, dried,10 halves, 482mg
Avocado, 1, 1204mg
Banana, 1, 455mg
Figs, dried, 10, 1332mg
Grapefruit juice, 1 cup, 400mg
Orange juice, 1 cup, 496mg
Papaya, 1, 780mg
Prunes, 10, 626mg
Prune juice, 1 cup, 706mg

GRAINS:
Amaranth, 1 cup, 714mg
Barley, 1 cup, 832mg
Oats, 1 cup, 670mg
Rice, wild, 1 cup, 683mg
Quinoa, 1 cup, 1258mg

LEGUMES:
Lentils, cooked, 1 cup, 730mg
Lima Beans, cooked, 1 cup, 969mg
Peas, split, cooked, 1 cup, 709mg
Pinto beans, cooked, 1 cup, 800mg

VEGETABLES:
Carrot juice, 1 cup, 787mg
Potato, 1 cup, 611mg
Spinach, 1 cup, 558mg
Squash, winter, 1 cup, 945mg
Tomato juice, 1 cup, 552mg
Yams, 1 cup, 1508mg

MEATS:
Chuck roast, 1 lb, 1374mg
Corned brisket, 1 lb, 1348mg
Porterhouse steak, 1 lb, 1305mg
Rib roast, 1 lb, 1180mg
Port shoulder, 1 lb, 1325mg

NUTS:
Almonds, 1 cup, 1098mg
Brazil nuts, 1 cup, 1001mg
Hazlenuts, 1 cup, 950mg
Pistachios, 1 cup, 1399mg
Pumpkin seed, 1113mg
Sunflower seed, 1 cup, 1334mg

The above values are from the fantastic book, The Nutrition Almacac by John D. Kirschman. 

Natural Ways to Lower Blood Pressure

Q: It seems I have high blood pressure!  I am healthy, I exercise and eat right, but I’ve been getting high blood pressure readings for the past several weeks.  At first I ignored it since I thought, “I’m healthy, I can’t have high blood pressure!”, but since those high readings have stayed consistent, I have to come to grips with reality.  Do you have any suggestions of natural things I can do to lower it?  I just can’t believe it!

A:  High blood pressure is often called “The Silent Killer” because it can occur without any symptoms. Risk factors for high blood pressure are obesity, lack of exercise, a diet high in salt, stress, smoking, as well as a family history of high blood pressure. 

High blood pressure is a common problem, but it’s important to not ignore it because of that.  High blood pressure can damage and narrow the arteries, which can lead to heart attack and stroke.  Over time high blood pressure can even cause an aneurysm, which can rupture and cause life threatening internal bleeding.

The first thing I would look to is the amount of salt in your diet.  There is sodium in everything, particularly canned and prepared foods, so it could be that you don’t realize the amount of salt you’re eating.  Some people are especially sensitive to salt, and you could be one of those people.  Excess salt in the diet increases the amount of sodium in the bloodstream.  This puts a strain on the kidneys since the kidneys as they work to maintain the body’s water and salt balance, which in turn raises blood pressure.

Start taking note of the nutrition facts on the foods you’re eating, adding up the sodium content.  At first, aim to have your daily sodium count under 2,300 mg.  If you do this for two weeks without noticing a change in blood pressure, reducing it to a number of 1,500 or below may be necessary to see results.

Some scientists content that salt in the diet is not the problem, but rather an imbalance in a person’s sodium/potassium balance.  Increasing the amount of potassium in the diet may help to lower blood pressure.  The daily recommendation of potassium per day is 4,700mg, a number most Americans don’t get anywhere near.  Potassium works to balance the effect of sodium on the body, so reducing sodium in the diet while increasing your daily potassium content is especially helpful.  Many common foods are high in potassium, including oats, barley, quinoa, avocado, bananas, lentils, pinto beans, potatoes, and spinach to name a few.  We have a great list of potassium containing foods on our website, so be sure to look there for a more complete listing. 

There are also supplements which can help with lowering blood pressure.  The first I would recommend is CoQ10, a nutrient best known for its benefit to heart health.  CoQ10 is often taken for cardiovascular health and for improving heart function, but recent research has extended its long list of benefits to include the ability to lower blood pressure.  A review of 12 different clinical studies on CoQ10 reported that supplementation with CoQ10 was able to lower blood pressure on an average of 17 for the top number (systolic blood pressure) and 10 for the bottom number (diastolic blood pressure).  CoQ10 must be taken consistently for its benefits, and scientists say it may take anywhere from one to three months to see the full difference the supplement makes.

CoQ10 may also help to lower cholesterol, balance blood sugar, and reduce periodontal disease, so it is  a fantastic supplement for anyone to take.  It’s important to note that CoQ10 must be taken with food for maximum absorption.  For people with compromised absorption, or severe high blood pressure, the ubiquinol form of the vitamin would be a good idea.  It’s more expensive than regular CoQ10, but it is significantly better absorbed.

Hibiscus tea is also a nice adjunct for people with high blood pressure.  Studies have showed a modest, but impressive ability to lower blood pressure for people who drink three cups per day, with an average of about a 7 point reduction.  Hibiscus tea is caffeine free, absolutely delicious, and good hot or iced.  Republic of Tea has several flavored varieties which are especially amazing that contain a little stevia for added calorie free sweetness (I’ve tried almost all of the ones they have, and they are among my favorite teas).

Stress can also be a big factor for people with high blood pressure, especially chronic or constant stress.  There are many very effective supplements which can help to reduce stress and anxiety.  Theanine, an amino acid found in green tea, is one that I especially recommend.  Theanine helps to encourage a calm, relaxed state without tiredness.  It can be taken on a regular basis, or just when you know you’ll be going in to a stressful situation.  Interestingly, theanine has also been shown to increase focus and attention, something most everyone would like to have more of. 

Finally, I’d suggest buying a new blood pressure monitor.  Most doctors recommend replacing blood pressure monitors every three years to ensure the most accurate readings.  Keeping a daily blood pressure log can also be helpful to monitor changes and to show your doctor; it’s also an easy way to monitor the effectiveness of the changes you make.