BLOOD PRESSURE   11 Sleep We are a nation that is sleep deprived. And it’s having a detrimental impact on our blood pressure. An analysis of National Health and Nutrition Examination Survey (NHANES) data showed a higher rate of hypertension among people who were getting less sleep. The author of this analysis wrote, “Prolonged short sleep durations could lead to hypertension through extended exposure to raised 24-hour blood pressure and heart rate, elevated sympathetic nervous system activity, and increased salt retention.” In addition, when we’re short on sleep, we often self-medicate with coffee to stay awake and alert. As discussed earlier, excessive caffeine triggers the release of cortisol, which contributes to the buildup of abdominal fat, which is implicated in insulin resistance, which is characterized by hypertension. Clearly, when you short-change your sleep, you short-change your health. Transcendental Meditation Despite its New Age connotations, the health-supporting value of transcendental meditation (TM) has been extensively researched. Researchers from the University of Kentucky’s College of Medicine conducted a meta-analysis of nine randomized, controlled trials on TM and blood pressure. Compared to the control groups, the TM groups showed “clinically meaningful” reductions in both systolic and diastolic blood pressure. In fact, lead researcher James Anderson, MD, states that blood pressure reductions this significant, over time, could lower the incidence of strokes and heart attack by 15 percent. TM does not call for any type of belief system. It entails sitting comfortably for 15 to 20 minutes daily, with eyes closed, while repeating a specific mantra. Final Thoughts We face a troubling paradox: our Western way of life is actually making us sick—even killing us. Rampant hypertension is just one of the casualties of our modern lifestyle. The good news is that the steps we take to reduce high blood pressure are the same steps that will improve our weight, insulin sensitivity, and levels of cholesterol, triglycerides, and homocysteine. When we start eating real food, taking high-quality supplements, working out, making smart lifestyle adjustments, and working with our doctors is when we’ll find out what the “good life” truly is.