Natural health: How can I keep my blood pressure in check? 

Plus: gentle ways to help with grief

Adding healthy fatty acids, such as those found in oily fish, nuts, and seeds, is crucial for maintaining healthy blood pressure levels.

I was recently diagnosed with mild hypertension. I don’t need to take medication, but I am making lifestyle changes by reducing salt and alcohol intake, eating a healthy diet, and exercising more. Could you suggest a natural remedy to help keep my blood pressure under control? High blood pressure is a common condition in our family, with a history spanning several generations.

It is good to hear that you are already making very sound changes by reducing salt, alcohol, and increasing your intake of healthy foods, as well as engaging in regular exercise. Adding healthy fatty acids, such as those found in oily fish, nuts, and seeds, is crucial for maintaining healthy blood pressure levels. Along with the dietary and lifestyle changes you’ve already made, you might consider adding a magnesium supplement. Magnesium can help support normal blood pressure, especially in people with mild hypertension.

Magnesium is often referred to as the relaxation mineral because it helps alleviate muscle cramps, insomnia, and anxiety, and also relaxes blood vessels, which helps lower blood pressure slightly. The essential mineral also assists in regulating other key electrolytes, such as sodium and potassium, which play a role in hypertension.

I typically recommend a magnesium supplement that combines several forms of magnesium to ensure effective absorption. Magnesium taurate and magnesium citrate in particular are important for heart health and blood pressure regulation. Using a topical form of magnesium is also helpful, particularly if you have a compromised digestive system. You will want to take around 300-400mg of magnesium daily.

Continue doing what you are doing, and also continue to monitor your blood pressure and heart health, as you are aware of your family history. It is essential to note that homocysteine is a crucial marker to monitor in relation to heart health, as it serves as a valuable early indicator of the elasticity and size of your blood vessels.

My elderly mum has been very low since Dad passed away six months ago and is finding it hard to get out of bed in the morning. Is there a gentle remedy we could give her?

Grief is a very individual process with no fixed timeline, so it is good to hear that you are approaching this situation gently with your mother. It is something that we slowly weave into our lives rather than an event to get through or ‘get over’.

You are already doing important work simply in being there as support for your mum. The simplest place to start would be for your mother to focus on her breathing when she is feeling particularly low or overwhelmed. This not only helps to bring about a sense of calm but also a feeling of control over her emotional state.

While it might seem like a very simple or subtle remedy, herbal teas can be of great help during these early months. The ritual of preparing and drinking tea is in and of itself a calming and meditative act that feels both gentle and supportive. Useful herbs to include at this time would be lemon balm or lemon verbena, rose petals or buds, and tulsi (also known as holy basil). Tulsi is one of the adaptogenic herbs, which help the body and mind adapt to emotional and physical stressors.

Other adaptogenic herbs that may be beneficial in supplement form include ashwagandha and rhodiola. Ashwagandha (Withania somnifera) is an excellent nervous system supportive herb and can help specifically with that sense of deep fatigue and overwhelm that often accompanies the death of a loved one. It can also help promote restful sleep. Rhodiola rosea is often indicated for emotional distress and sadness, helping to balance mood and offset the symptoms of stress and anxiety.

• NOTE: The information contained in this column is not a substitute for medical advice. Always consult a doctor.