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by Marlaina Donato

An estimated 75 million American adults have blood pressure high enough to require management, according to the Centers for Disease Control and Prevention. For people with hypertension, tempering stress responses and limiting consumption of sodium, caffeine, alcohol and sugar can make a difference. Fortifying these lifestyle changes with aerobic exercise, yoga and high-intensity interval training (HIIT) can also help prevent and manage worrisome blood pressure readings.

Integrative cardiologist Jack Wolfson, in Paradise Valley, Arizona, points out that the development of hypertension is multicausal. “We are not genetically programmed to develop high blood pressure. Studies over the last 50 years confirm that physically active people have a lower risk of developing high blood pressure. For those with high blood pressure or people with a condition known as pre-hypertension, there is a blood pressurelowering effect of physical activity.”

Aside from the value of strength training, walking, cycling and jogging, the Mayo Clinic recommends everyday movement in the form of household chores such as raking leaves, tending a garden or pushing a lawnmower. Cross-country skiing, skating and swimming also pack an aerobic punch. Experts agree that an active lifestyle strengthens the heart, demanding less systemic effort to pump blood, and healthier blood pressure is a result.

“It’s been fascinating to watch clients come in extremely anxious about their high blood pressure number. A few months after consistent training and maintaining a healthier diet, there is a significant change within the body,” says Los Angeles fitness trainer Dominic Kennedy, creator of the new wellness app Dominic Effect. Kennedy recommends beginning with a brisk walk outside or on the treadmill and according to comfort level, bumping up the time each day. He underscores weights for those ready for strength training. “For many of my clients with high blood pressure, I superset their exercises so their heart rate is pumping. You will be surprised how aerobic weight training can be.”

WolfsontestifiestothebenefitsofHIIT,whichalternatesshortperiodsofintenseaerobic

exercisewithlessintenserecoveryperiods. “Irecommendmypatientsget30minutesof HIITfourtofivetimesperweek.Thedesign ofaHIITprogrammustmeettheperson wheretheyareatintheirleveloffitness. Whateverphysicalactivityyouchoose,tryto doitoutside,”hesays.“Thisway,wegetthe synergisticbenefitsofexerciseandsunshine toloweryourbloodpressure.I’vealways toldpeoplethatthereisnosuchthingasbad weather,onlybadclothes.”

Wolfson is also an advocate of yoga for its parasympathetic nervous system support. Research published in Journal of the American College of Cardiology in 2018 shows that yoga, breathwork and stretching all positively impact blood pressure, with the greatest improvements evident from yoga and deep breathing.

“Yoga, no matter the type, is known to promote a sense of calm in the body and mind. A regular practice will help to reduce the effects that stress causes. It may or may not be the only step necessary,” says New York City yoga instructor Gail Grossman, author of Restorative Yoga for Life. She emphasizes personal preferences and staying within your comfort zone, noting, “If you feel stressed because it’s difficult, it won’t benefit you. I personally think restorative yoga, breathwork and meditation are the best practices for high blood pressure.”

For Grossman, there is no such thing as too much yoga, but she recommends not getting overwhelmed with the commitment and having professional guidance for pranayama, or breathwork. “Do what you can. A practice does not have to be a full class, especially in restorative yoga. If you can commit to 20 minutes a day, you will see results, if you are consistent.”

Kennedy underscores that investment pays off. “Many clients have come to me months later when they are in a more normal range and say, ‘We wish we would have started this sooner in life,’ but it’s never too late to start a fitness program. A good personal trainer or coach will help you do it in a safe way and get your body back in shape and healthy.”

Marlaina Donato is an author and recording artist. Connect at AutumnEmbersMusic.com.

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by Sheila Julson

Dr. Thomas Heath of Heath Wellness Center offers functionally integrative wellness techniques, including advanced technologies to reduce stress, nutritional testing and counseling, applied kinesiology, chiropractic care and more. In looking for the root cause of disease or dysfunction, Heath has helped many couples dealing with infertility issues. The Centers for Disease Control and Prevention estimate that 13.1 percent of women ages 15 to 49 have impaired fecundity, and multiple hormonal and genetic disruptors can cause infertility in men. Heath says many of these issues can be traced to foundational health. “There are a number of things that have a huge effect on fertility,” Heath emphasizes. “Body mass index, or weight, plays a role in fertility, and a lot of people have issues with that. Also, we live in a world of stress and fear right now, so psychological stress—even the anxiety that goes along with social media—plays a huge role in infertility.” Heath adds that lifestyle factors such as a poor diet or lack of sleep also affect fertility. A traditional Standard American Diet is filled with genetically-modified (GMO) food and toxic chemicals. Eating organically grown, non-GMO and grass-fed foods can make a big change in health. “We make people aware of how those things can play a role in their health and fertility, so they can make the appropriate lifestyle choices,” he explains. Menstrual problems such as irregular periods, mild to severe cramps, migraines or structural trauma can indicate loss of health in women. If Heath finds they’ve experienced head trauma during their history and intake, he will do treatments such as cranial adjustments to align the skull. “Accidents and trauma affect the ability of the brain—and the pituitary gland in particular—to communicate to the rest of the body and regulate the cycle. There are very specific chiropractic and cranial adjustments we use to correct that.” Heath states that 40 percent of infertility cases trace back to men. “It can be tied to medications. We also live in a toxic world of poisonous chemicals, so if somebody is a farmer, or if they work in an industry where they’re exposed to solvents, those things all play a role in that.” Living near a cell phone tower, sleeping with a router next to the bed or carrying a cell phone in one’s pocket can lead to Wi-Fi exposure, affecting the viability of sperm cells, Heath states. While some people might dismiss occasional or limited Wi-Fi exposure, Heath emphasizes that when it’s combined with other environmental toxins, it all accumulates and affects sperm count. Heath looks at patients from both a structural and a chemical point of view. “Do you have the nutrients you need to be healthy and vital, and to maintain the pregnancy all the way through? Are your hormones balanced? Sometimes hormones are not balanced because of improper microbiome, which can disrupt hormones throughout the rest of the body. That makes them estrogen-dominant, which can disrupt a pregnancy and cause miscarriage.” Addressing autoimmunity plays a role in the health and vitality of the mother and the father, Heath concludes. Some couples spend thousands of dollars on intensive infertility interventions, but these basic lifestyle changes can make some very significant changes and ultimately lead to a positive pregnancy test. “Foundational health doesn’t replace traditional medicine, which is needed, but it’s important to make sure baseline health, biochemistry and emotions are not interfering. Our end goal is to have our patients reach their desired goals, which is achieving pregnancy and giving birth to a healthy baby,” Heath concludes. “We understand that the whole process works together, and we’re going to look at it from another perspective to help patients become healthy and well.” Dr. Thomas Heath

Heath Wellness Center is located at 14 W. Main St., in Landisville. For more information, visit HeathChiropracticAndWellnessCenter.com or call 717-530-5555. See ads, pages 45 and 50.

Sheila Julson is a freelance writer and regular contributor to Natural Awakenings magazines throughout the country.