Holistic ways to maintaining a healthy blood pressure and minimizing risk for hypertension + preeclampsia during pregnancy

Blood pressure plays an important role for our bodies and babies during pregnancy. It supports proper circulation and blood flow to the placenta, uterus, baby, and other organs. During pregnancy, our bodies go through many changes, an increase in blood volume, hormonal shifts, and naturally fluctuating blood pressure. Consistent levels of high blood pressure can be a sign that the body is communicating to pay attention. It’s important to note that there are sometimes risk factors that are beyond our control, but there are many holistic ways to support a healthy blood pressure- even at the very end of pregnancy or in your birth window! Here are some things to consider trying:

• nourish your body with whole foods (potassium, magnesium, calcium, Omega 3s, and hydrating foods)

• reduce or avoid inflammatory/processed foods, refined sugars, excess salt, and excess caffeine

• prioritize trace minerals (magnesium especially, potassium, calcium, healthy sodium- like celtic salt)

• increase protein intake (80-100g of protein daily)

• hydrate hydrate hydrate! (a general rule is to drink half your body weight in ounces, then add 24-36 ounces to that if you’re pregnant!)

• support liver health with milk thistle or dandelion tea

• support digestive health with sauerkraut or kombucha

• support blood pressure with nettle or hibiscus tea

• balanced body movement to improve circulation (daily walks, prenatal yoga, deep breathwork, swimming, gentle exercise- nothing intense or overheating)

• relaxation of the body and mind (meditative prenatal massage, prenatal yoga, acupuncture, energy work, journaling, epsom salt bath, reading, restful hobbies, etc.)

It’s important to prioritize a balanced environment for your blood to flow and nourish your body in the way it needs. Our bodies have wisdom that can be received if we listen! The effectiveness of these methods vary and can depend on the severity of hypertension and an individual’s overall health. In mild to moderate cases, many have testified a noticeable difference fairly quickly. In severe cases, these methods should be considered WITH medical management- never as a replacement. If there is fear of induction due to high blood pressure, these are great natural methods to consider that you can be in control of (while also receiving medical management simultaneously if that is what feels right to you). To conclude this blog post, I will include the timeline of general effectiveness for these holistic methods to try to help blood pressure imbalance. What has worked for you?

Immediate Change (minutes to hours)

• deep breathing, meditation

• hydration with electrolytes

• magnesium-rich foods

• gentle movement

Short Term Change (1-3 days)

• increase protein intake

• herbal teas

• increase in potassium + magnesium w/ decrease in sodium

Long Term Change (1-2 weeks and beyond)

• consistent herbal support/supplementation

• lifestyle shifts like better sleep, movement, and stress reduction

• reducing or avoiding inflammatory/processed foods