Managing Hypertension During Pregnancy

Hypertension during pregnancy, also known as gestational hypertension, can pose significant risks to both the mother and the baby. It's crucial to manage this condition effectively to ensure a healthy pregnancy. If you've been diagnosed with hypertension during pregnancy, here are some essential guidelines for nutrition and exercise, along with key contraindications to keep in mind.

Lowering Blood Pressure

You’ve probably heard that salt can increase your blood pressure. And that’s true, but it’s only part of the story.

Table salt is about 40% sodium. While sodium is an essential mineral, too much of it can be bad news for your heart. Sodium draws water into your bloodstream, which can increase blood pressure.

So yes, if you have high blood pressure, you DO need to limit your sodium intake. But for most people, salt isn’t the top culprit... processed foods are.

Most processed, packaged, and canned foods are swimming in sodium. These include hot dogs, potato chips, canned soups, frozen dinners, etc.

You can keep your sodium in check by eating mostly whole foods (adding a touch of salt when you are cooking whole foods usually is not a problem). When you do shop for processed foods, always check the sodium content on the nutritional label. Look for “low sodium” or “no salt added” products.

If you’re eating a whole-foods diet, you can still use salt in your cooking! Just don’t go overboard and use mineral-rich sea salt or pink Himalayan salt over table salt.

How Sugar Affects Blood Pressure

People tend to pin all the hypertension blame on sodium. But sugar raises your blood pressure too. Research shows its effects may be even worse than sodium!

When you eat a lot of sugar, it deactivates nitric oxide (NO). Nitric oxide is a vasodilator, meaning it helps your blood vessels relax. When nitric oxide gets too low, it can narrow your blood vessels and make them less flexible. Over time this can lead to high blood pressure.

Not to mention, sugar increases the risk of obesity and diabetes -- both risk factors for hypertension. Sugar also activates your sympathetic nervous system, (aka “fight or flight”), which increases your heart rate and blood pressure.

To lower your blood pressure, cutting back on sugar is key.

Fruit is packed with fiber and nutrients, so it’s A-okay. But steer clear of foods with added sugars, especially high fructose corn syrup.

Nutrition Specifics

Do's:

1. Eat a Balanced Diet: Focus on consuming a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. A balanced diet helps maintain overall health and supports stable blood pressure levels.
2. Increase Potassium Intake: Foods rich in potassium, such as bananas, sweet potatoes, spinach, and avocados, can help counteract the effects of sodium and aid in blood pressure control. Potassium relaxes the walls of the blood vessels, which can help lower blood pressure​.
3. Stay Hydrated: Drinking plenty of water is vital for maintaining blood volume and preventing dehydration, which can exacerbate hypertension.
4. Monitor Salt Intake: While some salt is necessary for bodily functions, excessive sodium can raise blood pressure. Opt for low-sodium options and use herbs and spices to flavor your food​.
5. Opt for Healthy Snacks: Choose snacks like nuts, seeds, yogurt, and fresh fruits. These provide essential nutrients without excessive salt or sugar.

Don'ts:

1. Avoid Processed Foods: Processed and packaged foods often contain high levels of sodium and unhealthy fats, which can elevate blood pressure. Common culprits include hot dogs, potato chips, canned soups, and frozen dinners​.
2. Limit Caffeine: Excessive caffeine intake can increase blood pressure. Stick to moderate amounts and consult your healthcare provider about safe limits.
3. Steer Clear of Sugary Foods and Drinks: High sugar intake can lead to weight gain and insulin resistance, contributing to hypertension. Opt for natural sweeteners and reduce sugary beverages​

Exercising with Hypertension During Pregnancy

Do's:

1. Engage in Moderate Exercise: Activities like walking, swimming, and prenatal yoga are generally safe and beneficial. These exercises help improve circulation, reduce stress, and manage weight.
2. Stay Consistent: Aim for at least 150 minutes of moderate exercise per week, spread out over several days. Consistency is key to managing blood pressure​.
3. Monitor Your Intensity: Keep exercise at a moderate intensity where you can still hold a conversation. Overexertion can lead to spikes in blood pressure.
4. Listen to Your Body: Pay attention to how you feel during exercise. If you experience dizziness, shortness of breath, or chest pain, stop immediately and consult your healthcare provider.

Don'ts:

1. Avoid High-Impact Exercises: Activities like running, jumping, and heavy weightlifting can put undue stress on your cardiovascular system. Opt for gentler forms of exercise.
2. No Contact Sports: Sports with a risk of physical contact or falls, such as basketball or horseback riding, should be avoided to prevent injury to both you and your baby.
3. Steer Clear of Overheating: Exercise in a cool environment and avoid activities that can lead to overheating, such as hot yoga or intense cardio sessions in hot weather​.
4. Avoid Exercising on Your Back: After the first trimester, avoid exercises that require you to lie flat on your back, as this position can reduce blood flow to the baby.

Final Thoughts

Managing hypertension during pregnancy involves a careful balance of proper nutrition and safe exercise. Always consult with your healthcare provider before starting any new exercise routine or making significant dietary changes. They can provide personalized recommendations based on your specific condition and overall health. By following these guidelines, you can help ensure a healthier pregnancy for both you and the baby.

For more personalized advice and support, don’t hesitate to reach out to our team at Strength and Grace Fitness. We’re here to help you navigate your pregnancy journey with confidence and strength.