How To Improve Your Blood Pressure During Your Pregnancy Without Medications - 11 tips
Hey! I don’t know about you, but if the idea of taking an aspirin or any other medication while pregnant to prevent or “fix” your blood pressure, freaks you tf out - then you’ve come to the right place.
My name is Kelsey Benner and with my first pregnancy, I was able to reverse my high blood pressure symptoms, improve my BP reading, avoid an induction and go into labor on my own. You can read my story here.
So around 35 weeks pregnant, I noticed my heart started to feel like it was racing just doing basic things. My skin felt tight and I was just really uncomfortable. At first, I thought it was just a normal pregancy thing, but at my 37 week appointment when one of the NP’s demanded me go to the hospital for an NST, I knew something wasn’t right. Turns out, my BP was high and it wasn’t improving and in fact, I felt like with all the stress… it just kept elevating.
I was scared. They then requested me to schedule an induction date and I just felt so defeated. I believe the birthing process is not a medical procedure unless it needs to be and so having an induction scared me because of what I was told could or could not happen.
That night my mom recommend a doula. I paid for one that next day at 37 weeks pregnant. The following recommendations came from them (my doulas) and my current doulas (yes, I’m pregnant again!). Some are things I researched on my own as well. I do have bacherlor’s degree in nutrition (see here).
So here a ELEVEN ways you can start doing now if you’re early in pregnancy or if you were diagnosed with gestational hypertension or pre-eclampsia. Tip #4 and #5 was what has helped me THE most.
11 Ways You Can Improve Your Blood Pressure While You’re Pregnant Without Medications
#1. Eat grapefruits. I’ve been at least one grapefruit a day and sometimes I’ll eat two. I was actually craving them at around 13 weeks and now it’s a staple in my house.
#2. Magnesium supplement or powder. I prefer the powder and it can actually be absorbed more quickly in powder form. They make lot’s of tasty one’s. The brand I use has about 300mg of magensium in it and I drink it once/day. Magnesium can reduce vascular resistance and increase nitric oxide which help help relax your muscles and blood vessels.
#3. 1,000mg of calcium/day. But try not to supplement. It’s actually relatively easy to achieve this. Most of our foods like breads and cereals are fortified with calcium.
#4. Eat about 75-100 grams of protein per day. So in my first pregnancy (read here), I definetly was not eating enough protein. Lots of meats just really turned me off and so I just kinda got protein through yogurt and cheeses. And then I learned that eating at least 75 grams can help dilate your blood vessels, which in turn, lowers your blood pressure. As soon as I started adding in more protein and doing tip #5, my blood pressure started to feel SO much better. If you are working out a lot, I would aim closer to 100grams of protein a day because you’re bodies demand for protein will be much higher since you are active, possibly chasing a toddler, working, managing the home AND growing a baby.
#5. Eat about 6-7 eggs per day. Yes, you read that correctly. There is something in eggs that actually help dilate your blood vessels (especially when you’re pregnant). You can hard boil them, scramble, create egg muffins or bake some banana bread. Be sure to enjoy how you’re preparing them. Even if you get in 4 eggs/day, that’s better than none :) No need to stress the number.
#6. Exercise for about 30 minutes 3-4 days per week + make sure to sweat! The power of exercise during pregnancy goes unrecognized and overlooked. If you can break a sweat and get the blood flowing, you’re body will be able to relax better, you’ll sleep better and you’ll just overall feel happier and I believe they each go hand-in-hand with managing blood pressure.
#7. Limit sodium chloride intake/processed foods (mainly at night). Himalayan salt and/or mineral sea salt (Baja Gold is the brand we use).
#8. Herbal teas like Hawthorn Leaf and Ginger Tea. Both can help dilate blood vessels as well while also giving you a sense of “ahhh” aka relaxation.
#9. Honor rest. This has been crucial for me during my second pregnancy. If this is your first pregnancy and you’re working a lot, try to cut back if you’re able too. If you’re chasing a toddler at home, nap when they nap and be sure to go to bed early. I like to get about 8-9 hours of sleep when I am pregnant. If you’re feeling burnt out, do and plan less + stick to the basics while still adding bits of fun and enjoyment to your days and weeks.
#10. Limit your stress levels. I know this is hard during this day in age, but do what you can. Ask for help. Hire a cleaning lady if you can. Eliminating things from your to-do list and only add things with intention. Some stress is good, but chronic stress is not-so-good.
#11. Stay hydrated! Water is so important, but can be hard to get in while pregnant, especially the first few months and the last few months (for very different reasons LOL). But this will help keep things moving in your blood and get rid of any toxins built-up from our day.
I hope you found this post helpful.
I truly believe you can have the birth you want without medical interventions even if you’ve been diganosed with gestational hypertension and even pre-eclampsia. Nutrition can be so so powerful especially when you’re pregnant and I had NO idea!! When I was pregnant with my first, I was probably only eating about 30-50 grams of protein per day all while working out 6 days a week and working full-time… my protein demands were higher than I thought. I guess you live and learn, but also listen to your gut ;)
So if you are struggling right now with hypertension and/or pre-eclampsia and your doctors are recommending x, y and z… I really encourage you to try some of these tips (especially tip #4 and #5). I know it can feel hard to get in protein, but it is possible. I am in the process of creating something for you, so stay tuned. But in the meantime, if you ever have any questions and are feeling desperate, I’d love to chat - comment below or contact me here.
Best,
Kelsey