Q: I’ve recently been diagnosed with higher than normal blood pressure. My doctor has asked me to come back in a couple of months to see if it adjusts with diet and exercise changes before subscribing medication. Could you tell me if there are also some herbs that can help lower high blood pressure?

A: First of all, I’m delighted to hear that your doctor has suggested the natural approach to lowering your blood pressure before jumping into medication and I strongly urge you to follow his or her advice. Studies have shown that in many cases you can reduce blood pressure – without the need for medication – through regular exercise, weight loss and a healthy low-salt diet rich in whole grains, fruits, vegetables, nuts, seeds and legumes, and low in refined processed foods. Give yourself two to three months at least to see if this approach works, but if it doesn’t you will need to discuss medical options with your doctor, because high blood pressure should always be taken seriously as it carries with it an increased risk of heart disease.

Blood pressure is the pressure exerted by the blood on the walls of blood vessels as it is pumped through them. Numerous factors contribute to blood pressure levels – the most important thing for you to know is how to maintain a healthy blood pressure so that blood flows efficiently throughout the body. You’re more prone to high blood pressure if you have problems with your kidneys, adrenal glands or blood vessels, eat lots of salt, are overweight or do not exercise regularly. The jury is still out on the long-term effects of caffeine on high blood pressure, but it is well documented that nicotine contributes to it. Stress also plays a big role – have you ever heard that just being nervous about a visit to the doctor can make your blood pressure jump? Actually, stress and nicotine work in a similar fashion. They both increase the release of adrenaline, which in turn raises blood pressure.

As well as addressing the diet and lifestyle issues that can lower blood pressure (losing weight, cutting down on salt, exercising regularly and reducing stress), if your blood pressure is only borderline high you might want to try the following herbs to see if they work for you. Before taking any of these herbs, though, be sure to inform your doctor. This is especially important if you have a medical condition, are taking any medication, or are pregnant or trying for a baby.

 

·         Hawthorn is the herb of choice for high blood pressure. In a controlled trial (conducted by researchers in Reading, UK) 79 patients with type 2 diabetes were randomly selected to receive either hawthorn or a placebo for 16 weeks. Medication for high blood pressure was used by 71% of the patients. At the end of the 16 weeks, patients taking the hawthorn supplement had a significant reduction in blood pressure. No herb-drug interactions were reported.

·         Garlic is perhaps the easiest and the most flavoursome herbal remedy you can turn to. Garlic has been used medicinally since at least the days of the Pharaohs. Taking garlic can lower cholesterol, reduce blood-clotting, and lower high blood pressure. The only negative side effect is garlic-breath. A solution is to take garlic supplements or chew sprigs of fresh parsley. Since parsley is also a diuretic, this combination not only lowers blood pressure, it can also help with the swollen ankles that sometimes accompany high blood pressure. When choosing a garlic supplement go for aged garlic (see the Resources Page) as this is more powerful than just regular garlic capsules.

 

Garlic and hawthorn are the most well known and commonly prescribed herbs to help lower blood pressure but the following may also have benefits:

·         Animal studies have shown the powerful blood pressure- and cholesterol-lowering actions of maitake mushrooms. A research conducted by the Memorial Sloan-Kettering Cancer Centre in New-York, concluded that maitake mushrooms can help lower cholesterol and have anti-tumour effects. You can get maitake mushrooms from most supermarkets. You can also take them in supplement form, either as tablets or powder (see the Resources Page for details).

·         Olive leaf extract is derived from the leaves of the olive tree. It contains a complex structure of substances which act as vasodilators, lowering blood pressure. The blood pressure lowering action of olive leaf has been studied for two decades and researchers noted a statistically significant decrease of blood pressure for all patients, without side effects.

·         Yarrow contains substances which have been found effective in lowering blood pressure and lipids. Research has shown a significant decrease in blood pressure after just two months of treatment with yarrow extract drops.

·         If you drink coffee or black tea you may want to consider switching to green tea to lower high blood pressure. Green tea, along with seaweed, has been shown to be therapeutic according to research from Japan.

·         And lastly, although co-enzyme Q10 is not a herb, it should be included in a blood pressure lowering programme. It can also help with balancing blood sugar and lowers triglycerides (blood fats) and raises HDL (‘good’ cholesterol). Take 60mg per day. 

Q: I’ve recently had a bad cold sore, accompanied by a fever, swollen glands and general fatigue. It cleared up after about a week but it was horrible and I want to know what I can do to prevent it happening again?

A: Cold sores are caused by the herpes simplex virus, which is often caught in childhood. After the first attack many people never have another or are only affected occasionally, but some do have recurring bouts of cold sores. Attacks typically become less severe with time as the immune system builds up resistance, but the virus can be reactivated when you feel stressed or run down. Over exercising, sun burn, lack of sleep or extreme temperatures can also contribute.

To avoid another attack you need to suppress the virus as much as possible. Foods high in the amino acid arginine encourage herpes to reoccur, while those high in lysine help limit the virus. So reduce your intake of arginine rich foods, such as chocolate, nuts and gluten grains like wheat. Sadly, berries also have a high ratio of arginine to lysine so eat these in moderation too. Don’t cut them out altogether as, like nuts and grains, they are nutritional superstars – just don’t go overboard when you eat them. Oily fish, soya, live yogurt, goat’s milk, papaya, mango, apricots and cheese are all good choices as they have a high ratio of lysine to argine. You can also take lysine to help prevent cold sores recurring. Use 500mg twice a day and overtime you may be able to decrease it to just once a day to keep attacks at bay (if you can’t find lysine locally then go to the Resources Page).

It’s also important to build up your immunity. Avoid refined sugar, which lowers immunity. Caffeine and alcohol undermine liver function by limiting its ability to deal with the by-products of this virus, so cut down or cut these out. A daily vitamin B complex will help boost immunity, as will additional 15mg zinc supplements and 1000mg vitamin C with bioflavonoid supplements. The herb echinacea can help bolster your immune system too. Available in tincture and capsule form and as a tea, echinacea has been found to possess powerful antiviral and immune-boosting properties.

Take steps to reduce stress. After an infection, the virus can remain dormant and be reactivated when your immune system is sluggish, or when you are under physical or emotional stress. Yoga is an incredibly powerful way of helping your body learn how to relax and rid your mind of anxious thoughts.

And finally, too much exposure to the sun increases your risk of developing a cold sore. Don’t worry, that doesn’t mean you need to hide indoors during the summer months, instead simply apply sun block to your lips and face before prolonged exposure to the sun to help prevent an outbreak.

Q: I keep getting headaches and sometimes they can be a migraine attack where I feel nauseous and have to avoid light, what can I do nutritionally to help myself? 

A: One of the most important nutritional recommendations for preventing headaches is to make sure that blood sugar is kept in balance. This means eating little and often (no longer than three hours without eating) and avoiding sugar and refined carbohydrates which cause the blood sugar to fluctuate. Stimulants containing caffeine, like tea and coffee, should be avoided as withdrawal of caffeine will often give headaches and continuing the caffeine will add to the roller coaster of blood sugar swings. Avoid getting dehydrated as this can cause headaches, so it is important to make sure that you’re drinking at least eight glasses of water or herb teas each day.   

 

For anybody who suffers from headaches and migraines, you need to find out if there are any triggers – by knowing them you can take more control. Make a note of what occurred on the day of the headache/migraine. Write down what you ate, what time you ate and what you drank. Were you feeling stressed, overworked or just tired? The aim is to find a pattern or trigger.

 

Certain foods contain substances, such as tyramine, phenylethylamine and histamine, that trigger headaches and migraines. These foods can include cheese, citrus fruit, red wine, chocolate and coffee. There will be a time lag between eating the food and suffering an attack, which is why it is not always easy to spot which foods could be causing a problem. The time lag is due to the fact that the problem arises when the food reaches the liver and should be broken down by enzymes. For instance, red wine can be a problem as it contains high levels of chemicals known as phenols. Usually an enzyme destroys these chemicals but migraine sufferers seem to have low levels of this enzyme, and the red wine seems to inhibit the enzyme even further. Without these enzymes substances called ‘vasodilating amines’ are released, which expand the blood vessels of the brain. Some foods contain a number of substances that can cause a problem. Both alcohol and chocolate contain phenylethylamine, for example, and cheese contains tyramine. The same foods can also contain histamine or histamine-releasing compounds. For instance, red wine contains 20 to 200 times more histamine than white wine.

 

There are also some useful nutrients you can add in. Magnesium is a muscle relaxant and a deficiency can cause blood vessels to go into spasms, so ensuring good levels of magnesium is important for prevention. Taking magnesium daily has been shown to help not only the intensity but also the duration of menstrual migraines. Also add in Omega 3 fats in supplement form as they will help to control inflammation and pain. One study showed that migraine sufferers experienced a significant reduction in both the frequency and intensity of the attack by taking Omega 3 fatty acids every day.