Dr. Eric Berg, D.C., is a proponent of a holistic, natural approach to health, emphasizing the body’s innate ability to heal when provided with the correct nutritional environment. His philosophy centers on identifying and addressing the underlying metabolic causes of chronic conditions, rather than simply managing symptoms. He focuses heavily on the endocrine system, asserting that imbalances in hormones are frequently the overlooked root cause of many common health complaints.
The Dietary Foundation: Ketogenic and Low Carb Eating
Dr. Berg’s primary strategy for managing blood pressure begins with a significant overhaul of dietary intake, specifically targeting the reduction of carbohydrates. He argues that a diet high in refined carbohydrates and sugars drives hyperinsulinemia, a state of chronically elevated insulin. This sustained elevation of insulin is directly linked to hypertension through several biological mechanisms. High insulin levels cause the arteries to become stiff, which increases the resistance against which the heart must pump, thereby raising blood pressure.
The endocrine effect of hyperinsulinemia extends to the kidneys, prompting them to retain excessive amounts of sodium and fluid. This increased fluid volume within the circulatory system is a direct contributor to elevated blood pressure readings. By drastically reducing carbohydrate consumption, the body’s insulin response stabilizes, which in turn signals the kidneys to release the retained fluid and sodium. The recommended dietary shift involves moving toward a “Healthy Keto” plan, which is a version of the ketogenic diet.
This eating style eliminates processed sugars, grains, and refined carbohydrates. Instead, the focus is placed on consuming healthy fats, such as those found in avocados, nuts, and olive oil, to serve as the body’s primary fuel source. Adequate protein intake is also maintained to support muscle mass and satiety. The rationale is that once the body switches from burning sugar to burning fat, it produces ketones, which significantly improve insulin sensitivity. This metabolic state addresses the stiffening of the arteries and the fluid retention issues at their source, leading to a natural reduction in blood pressure.
Optimizing Electrolyte Balance
Dr. Berg often highlights that high blood pressure is more frequently a sign of potassium deficiency than a result of excessive sodium intake alone. Potassium acts as a physiological tranquilizer, helping to calm the nervous system and directly control the tone of the vascular system. This mineral is crucial for stimulating the blood vessel walls to dilate, allowing blood to flow more freely and reducing overall pressure.
The recommended daily intake for potassium is approximately 4,700 milligrams, a quantity that most people fail to achieve through their standard diet. To meet this requirement, he advises consuming large quantities of non-starchy vegetables, suggesting a target of seven to ten cups per day, such as leafy greens.
Magnesium works alongside potassium, playing a significant role in the contraction and relaxation cycles of the blood vessels. A deficiency in magnesium can cause the muscular lining of the vascular system to become overly tight, contributing to elevated blood pressure. For many individuals, the issue is not necessarily too much sodium, but an imbalanced ratio of sodium to potassium, which ideally should be 1:4. By dramatically increasing potassium and magnesium through diet, the body naturally restores this balance, which helps to counteract the effects of any sodium present in the diet.
Incorporating Intermittent Fasting
Intermittent Fasting (IF) is the next layer of the approach, focusing on when to eat rather than just what to eat. This practice involves alternating periods of eating with periods of fasting. The primary benefit of IF in the context of blood pressure is its ability to enhance the metabolic improvements initiated by the low-carb diet.
By extending the time between meals, the body’s blood sugar levels remain stable, significantly reducing the demand for insulin. This sustained reduction in insulin is vital for reversing insulin resistance, which is the underlying metabolic dysfunction contributing to stiff arteries and fluid retention. Fasting triggers the body’s anti-inflammatory mechanisms, which helps to reduce inflammation within the artery walls.
Common intermittent fasting protocols suggested for beginners include the 16:8 method, where all food is consumed within an eight-hour window, followed by a sixteen-hour fast. As the body adapts, some people progress to a more extended fast, such as One Meal A Day (OMAD). Successfully incorporating IF involves breaking the habit of frequent snacking, as even small meals can interrupt the metabolic benefits of the fasting state.
Stress and Adrenal Support
The final component addresses the hormonal influence of chronic stress on the circulatory system. Long-term stress leads to consistently high levels of the hormone cortisol, which is produced by the adrenal glands. Elevated cortisol has a direct link to high blood pressure, often causing the systolic reading (the top number) to increase first.
This hormonal imbalance can contribute to vascular constriction, but also has a significant effect on mineral balance. High levels of adrenaline and cortisol are known to deplete the body’s stores of potassium. This depletion exacerbates the existing potassium deficiency, further compromising the blood vessels’ ability to relax. Managing this stress response is therefore an integral part of normalizing blood pressure.
Recommendations for adrenal health include specific lifestyle modifications, such as incorporating regular, low-intensity activities like long walks. Nutritional support focuses on providing the adrenals with the resources they need to cope with stress. This often includes B vitamins and adaptogenic herbs, such as Ashwagandha, Rhodiola rosea, and Holy Basil leaf, which help to balance the body’s response to stress. By supporting the adrenal glands and lowering cortisol, the body is better able to maintain fluid and mineral balance, which complements the dietary and fasting strategies.