New parents usually know they’re headed into a time of new challenges. Those first few months with a newborn can be a potent combination of stress and love, overwhelm and peace, exhaustion, and elation. For most of us, it’s a time of very little sleep and a high learning curve. In many ways, the fourth trimester can be characterized as a survival mode for the parents. Getting sleep here and there, grabbing food when you can, and living one moment to the next.
Despite not having the bandwidth to take care of themselves during this unique time, many parents are surprised to find out they suddenly have high blood pressure. This can be a shock for those who have never had it, but it’s common for those who get little sleep and aren’t able to eat well (so, the very definition of new parents). In fact, the less sleep you get, the higher your blood pressure usually goes. So, you new parents never stood a chance. Sorry, but at least you know it’s not your fault.
But fear not! Just because you have parenthood-induced high blood pressure (my term but it feels right, doesn’t it?), doesn’t mean you’re destined to have it forever. In time, your sleep will improve (I promise!) but in the meantime, here are some natural approaches that can help bring those numbers back to normal.
Get some sun
When you’re exposed to the sun, your body makes nitric oxide. What is nitric oxide, you say? It’s a substance our bodies make when we are exposed to UV light, and it helps blood vessels to relax and expand, which reduces blood pressure.1 While I haven’t been able to find exact recommendations on how much sun is required to reap these benefits, research seems to indicate that the benefits occur pretty quickly. Since you need some sun to get your vitamin D, consider that time well spent to lower your blood pressure as well.
Eat some beets
It turns out that our bodies also make nitric oxide after eating beets! (I knew beets were magical. Now I know why). For those of you who aren’t beet fans, I can suggest two new ways to eat them: beet pickles and beet smoothies. Raw or cooked beets can be easily pickled and add they add a refreshing zing to anything they touch. Raw beet pickles have a lovely crunch and maintain their beautiful color, which is a nice bonus. Check out a recipe here.
To add beets to a smoothie, you’ll either want to use a high-powered blender like a Vitamix, or you’ll want to cook them first. It works either way. I’m a fan of this recipe (https://www.wellplated.com/beet-smoothie/) because I’m obsessed with greek yogurt smoothies right now, but you can google your own or just experiment with throwing a small amount of beet in a recipe you already know and love. Pro tip: start small. You don’t want to add a whole giant beet, only to discover it’s ruined your smoothie.
Get some exercise
Approximately 30 minutes of moderate-intensity movement every day can lower your blood pressure numbers in a real way. The good news for new parents is that it doesn’t have to be 30 minutes at a time, because when can you count on 30 minutes to do anything? Ten minutes of brisk walking, three times a day will still make a difference. So grab the stroller and get moving in the sun. Bonus points if you sip your beet smoothie while you walk 🙂
Get more magnesium
Magnesium plays a role in regulating blood pressure (among many other roles in the body). The average American consumes less than 250 mg of magnesium from their diet, and the optimal range is 500 to 700 mg per day. Unfortunately, adequate magnesium is increasingly hard to get from the diet, as declining soil quality means that foods traditionally high in magnesium just don’t contain as much as they used to. Still, if you want to get magnesium from your diet, your best bets are dark leafy greens, soaked pumpkin seeds, almonds, and legumes (soaking helps get rid of compounds that inhibit magnesium absorption), and dark chocolate. All but the most dedicated may still have trouble getting enough magnesium from their diet. If you decide to supplement, magnesium glycinate or magnesium malate tend to have better absorption and cause less stomach distress. Note: magnesium supplements interfere with some drugs, so talk to your doctor first.
Get more potassium
I have yet to meet an American whose salt levels are too low, but there are plenty of people out there who aren’t getting enough potassium. Mild potassium deficiency can increase blood pressure and salt sensitivity, so if you’re someone who has been told to lower their salt, you may want to ask your doctor about upping your potassium while you do it. Low-carb dieters are at increased risk of potassium deficiency as some of the most potent sources are high in carbs. Healthy carbs, but carbs nonetheless. The best dietary sources of potassium include potatoes, winter squashes, plantains, avocados, yogurt, broccoli, salmon, and spinach. Note: some drugs cause your body to hold onto potassium, so if you’re on regular medication, check with your doctor to make sure you don’t need to steer clear of extra potassium.
Top up your vitamin C levels
This one is a little less clear-cut. Studies indicate that higher vitamin C concentration in the blood is associated with lower blood pressure.2 We do not have a clear cause and effect, but since vitamin C is a powerful tool for immunity and general well-being, it’s worth incorporating anyway. Remember that smoothie? Add an orange, some kiwi, pineapple, or strawberries for a kick of vitamin C. Or dip some red bell peppers in something delicious. Even if it doesn’t lower your blood pressure (and it might), the extra vitamin C might help you avoid the next cold that your baby brings home, help you avoid missing work, and that might help your blood pressure right there.
For most new parents with similarly new high blood pressure, these simple lifestyle interventions will likely be enough to get your numbers back down until you start getting consistent sleep again. For lingering or severe blood pressure increases, make sure you see your doctor.
1University of Southampton. “Here comes the sun to lower your blood pressure.” ScienceDaily. ScienceDaily, 17 January 2014. www.sciencedaily.com/releases/2014/01/140117090139.htm.
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