Nutrition with Irene

Irene Ní Fhlannúra

The human body is an amazing machine that ticks along nicely for most of the time without much thought from us. A good example of this is how our blood is pumped around the body carrying oxygen, nutrients and other vital bits and bobs to keep us alive and kicking. When the heart beats, it creates pressure that pushes blood through a network of tube-shaped blood vessels, which include arteries, veins, and capillaries, collectively known as the circulatory system. This pressure — blood pressure — is the result of two forces: The first force (systolic pressure) occurs as blood pumps out of the heart and into the arteries. The second force (diastolic pressure) is created as the heart rests between heart beats. These two forces are each represented by the numbers in a blood pressure reading. For example, if your reading is 120/80mmHg, your blood pressure is 120 (systolic) over 80 (diastolic). Hypertension is diagnosed when the average blood pressure reading is more than 140 mmHg for systolic and over 90 mmHg for diastolic. It is estimated that 65% of Irish adults over the age of 50 have high blood pressure, ranking us one of the highest rates internationally yet among the lowest levels of diagnosis, treatment and control of the condition, according to research published in The Lancet in September 2019. Prior to modern medicine, high blood pressure was referred to as hard pulse disease. As far back as 2500BC, the Yellow Emperor of China noted that “if too much salt is used in blood, the pulse hardens.” Treatment of ‘hard pulse disease’ during ancient times included acupuncture, bloodletting and bleeding by leeches. Nice! Thankfully, great strides have been made, particularly since the 1700s when an English clergyman Stephen Hales, first published measurements of arterial blood pressure in a horse. Roll on to the 21st century, instruments and medicines to detect and treat high blood pressure are top notch but unfortunately, the need for such measures has also reached an all-time high. High blood pressure (HBP or hypertension) occurs when the force of your blood pushing against the walls of your blood vessels, is consistently too high. HBP increases the workload of the heart and blood vessels, making them work harder and less efficiently. Over time, the force and friction of HBP damages the delicate tissues inside the arteries. In turn, LDL (bad) cholesterol forms plaque along tiny tears in the artery walls (like a bandaid), signifying the start of atherosclerosis. The more the plaque and damage goes on, the narrower the insides of the arteries become – further raising blood pressure and starting a vicious circle that harms the arteries, heart and the rest of the body. Ultimately, this can lead to stroke, heart attack, arrhythmia, vision loss, kidney damage, heart failure and sexual dysfunction. If that’s not enough to raise your blood pressure, check your pulse! You must look at the why before you tackle the how to successfully manage your blood pressure. Not surprisingly, age, obesity, smoking, alcohol, stress, diet and lifestyle are the prime suspects for high blood pressure. They cannot be ignored even with all the tablets and leeches at our disposal. Looking to our grub, a Mediterranean-type diet of fresh fruit and vegetables, nuts, seeds and pulses with low intake of sugar, sodas, meat and junk foods are required to making dietary changes to improve blood pressure. Omega 3 from small oily fish – (herring, mackerel, anchovies, sardines) provide the EPA and DHA, proven to lower blood pressure and improve blood lipid profiles. It is thought that EPA and DHA are involved in the integrity and elasticity of blood vessels, thus reducing the pressure on the walls. In study published in Journal of Research in Pharmacy Practice 2015, participants were given 3g/day of Omega 3 or placebo. At the end of the 8-week study, the omega group saw an average reduction of 14mmHg on systolic BP and an average of 11mmHG in diastolic pressure – while the placebo group saw a small increase in both measurements. A 100g portion of mackerel provides around 2.5g omega 3, concentrated in the brown flesh under the skin. EPA and DHA the active components of omega 3 are readily available in fish and fish oils. Plant-based omega 3 (from flax, chia and hemp seeds) is in the form of ALA and must be converted by the body to EPA and DHA. If supplementing, it is best to seek out readily available EPA and DHA to ensure you are getting the right stuff. Vitamin E found in nuts, seeds, avocados, olives and their cold-pressed oils act as an anti-oxidant repairing the damage to blood vessels which in turn reduces the amount of cholesterol in the arteries as a result of this damage. Vitamin B3 (niacin) and many red coloured fruits and vegetables dilate blood vessels, reducing pressure that way. Co-enzyme Q10 (CoQ10), a fatty antioxidant produced in the liver, heart, lungs and other organs is thought to act on vascular linings to reduce friction. Also, CoQ10 is needed for muscles to contract and relax efficiently, which may reduce the pressure of blood leaving the heart. Best dietary sources of CoQ10 include oily fish, organ meats (such as liver) and whole grains. Our response to stress increases blood pressure to prepare us to fight or flee from a physical threat. This survival mechanism got us out of many a scrape with predators back in the cave days. Now, the deadlines, juggling work and home life or running around like a blue-arsed fly is akin to having a snarling tiger at your cave door all the time. Consider ways to manage your day-to-day stress and allow for meaningful recovery and sleep. Know your numbers and make changes that matter to prevent and manage high blood pressure, the leeches may not thank you but your heart will!

Irene Ní Fhlannúra, Nutritional Therapist at Ré Nua Natural Health, Dingle 086 1662562 - Website: www.renuanaturalhealth.com

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Irene Ní Fhlannúra NT mNTOI Nutritional Therapist 086 1662562 www.renuanaturalhealth.com