Welcome to SEEK.

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Reset your Circadian Rhythm by spending 5-10 minutes outside without sunglasses during low-rise and low-setting sun. Avoid looking directly at the sun; note that a window does not suffice. Check out the Huberman Podcast to learn about this practice's scientific, neurological, and physical benefits.

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Upon waking drink 24-32 ounces of room temperature water plain or with lemon, ACV or whatever you like, and begin each day with Hibiscus Tea. A meta-analysis of studies published in 2015, found that drinking hibiscus tea significantly lowered both systolic and diastolic blood pressure. Additionally, you can add Nettle if you like. I make a cup with both tea bags daily, first thing in the morning. Nettle is said to stimulate nitric oxide production, which acts as a vasodilator.

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To start your day off right, try setting aside 30 minutes each morning for Stream of Conscious Journaling. A great way to do this is by following the Morning Pages process, which Julia Cameron created in her book, The Artist's Way. This exercise involves simply writing out whatever comes to mind without judgment or editing. Doing so can release any mental clutter, reduce stress, and set a positive tone for the rest of your day.

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Eating protein-rich foods has been proven to boost metabolism, increase fat burning, and lower blood pressure than drinking it. Drinking protein also leads to more digestive issues like gas, bloating, etc. Choose savory over sweet as often as possible, such as hard-boiled eggs, celery, and avocado over protein drinks, protein oats, and yogurt.

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Many studies indicate a Waist-to-hip Ratio is connected to hypertension and other cardiac health issues as well as insulin resistance - commonly related to hypertension, too. Beginning on January 2, you will monitor your blood sugar manually for one month. This will ensure you are burning fat, eating the foods that love you back, and confirming whether or not insulin resistance plays a role in your blood pressure. For now, eat carbs after fiber-rich veggies and proteins to help, and walk after a meal for 30-40 minutes.

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Speaking of walking, ZONE 2 Cardio (105-125 HR for most women our age) for 40 minutes, four times a week will lower your blood pressure, but you must practice nasal breathing - in through the nose for 4, out the nose for 4- NOT mouth breathing. Nasal breathing will slow your pace (especially in a hilly area) and increase your heart rate. Alternate nasal and mouth breathing to stay in Zone 2 if necessary.

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In addition to daily dry brushing, Stimulate Your Lymphatic System with vibration and massage on the PowerPlate. Generally stated, there are 600 nodes, now some say up to 800, predominantly located in the neck, armpits, chest, abdomen, and groin. On your hands and knees, position your right or left armpit, making a letter L with your arm, palm down, with your arm pressing into the plate and spreading the fingers wide, also pushing into the plate for two minutes. Alternate. On your side, press your groin into the plate, making a letter L with your leg, placing the top hand on your thigh, and pressing into the plate for two minutes. Alternate. I will send photos later.

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Blood Pressure Smoothie must be consumed in the morning, after consuming high protein foods - not a protein drink. Many with hypertension have insulin resistance. This smoothie increases potassium, vitamin D, and vitamin K.

In a blender, add 1/2 c unsweetened, full-fat, Keifer [I suggest Maple Hill}, 1/2-1 avocado (depending on size), 1 c of water, 2 tsp of ground flaxseed, 1 tsp spirulina, two organic celery stalks (organic), juice of 1 organic lemon, and no more than 1/2 c of organic blueberries for taste.

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Breathing Exercises to Lower Blood Pressure through inspiratory muscle strength training (IMT). Strengthening your respiratory muscles increases nitric oxide, releases stress hormones and can lead to a 10-point drop. You will need a breathing resistance trainer. I purchased a Spirometry Lung Exerciser Device with Adjustable Resistance Lung Capacity Abdominal Strength Lung Exerciser for eight bucks on Amazon. I will send you a breathing video if you opt to give this a try. Ideally, you set the device to 75% of your maximum, two resistant breaths per minute for five minutes upon waking and before bed.

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Increasing Heart Rate Variability improves hypertension. Generally speaking, those with lower HRV’s are more likely to have hypertension. The following are known to lower HRV: consumption of alcohol, eating a meal 2-4 hours before bed, dehydration [consuming caffeinated drinks as well as not drinking 2-4 liters of water daily], higher bedroom temps, travel, overtraining, illness, and prolonged stress.