December is National High Blood Pressure Awareness Month. With the dangers that can accompany high blood pressure, like kidney failure, stroke and heart disease, December is a great time to reflect on your health and what you are doing to stay healthy.

I will often hear that someone has high blood pressure due to something unavoidable, like  genetics or other illnesses, but other contributors like high stress and poor diet can be managed, especially with self-care.

As a Registered Dietitian who just opened Beyond Cryotherapy, a Center for Wellness, Health, and Beauty, I am always working to encourage others to lead happier, healthier lives, and fully support self-care. In honor of National High Blood Pressure Awareness Month, I created the following list to help support your overall health.

Eat More Greens

I’m not referring to iceberg lettuce! By leafy greens, I mean baby kale or spinach, arugula, Swiss chard, collard greens, etc. Not only are leafy greens packed with folate (a vitamin that helps make red & white blood cells and needed to make energy), they also help boost levels of dopamine, a feel good, happy hormone. Dopamine is really important to fight feelings of stress. In fact, a recent study found that people who ate more vegetables felt calmer and happier throughout the day, which led to lower blood pressure and improved mental health.


Lack of sleep leads to elevated cortisol levels. High cortisol levels lead to elevated blood pressure. Sleep can significantly decrease cortisol levels and with that, blood pressure too. On average, an adult male or female should get between 7-8 hours of sleep per night. I work with my clients to help establish a daily bedtime routine to guarantee a restful nights sleep.

I also sell a multi-mineral supplement called HealthyCell Pro that has a PM Formula designed to help you fall asleep, get a deeper night’s sleep, and stay asleep. Actually, it was recommended to me by a doctor to help reduce inflammation due to having Crohn’s Disease, but I really got me hooked due to getting a consistent amazing night’s sleep. Check it: HERE.

Schedule “Me Time”

While it may sound impossible to do, especially throughout the holiday season, you need to schedule time to solely enjoy yourself. Research has shown that this can greatly improve your health. Time spent treating yourself can improve your overall attitude and mental well-being. At Beyond Cryotherapy , I have a 3-person Sunlighten Infrared Sauna that safely employs a variety of infrared wavelengths to naturally lower blood pressure and stress. The sauna’s ability to induce sweat increases blood flow and helps control blood pressure, thus protecting the heart and boosting your overall health. You can schedule your session by clicking HERE. Take advantage of our Holiday Specials!

So, how will you celebrate National Blood Pressure Awareness Month? I hope you’ll consider taking each of these tips and molding them to your individual lifestyle. There is no one way to practice self-care, but unless you make time, you will never have the time! I tell my clients, you need to schedule self-care like you would schedule a doctor’s appointment or a hair cut because you are so worth it!

Me Time to Lower Blood Pressure, De-Stress, and Feel Good