HIGH BLOOD PRESSURE IN WOMEN 40+ - A WHOLE-PERSON, ROOT-CAUSE APPROACH TO HEALING, ADVOCACY, AND CARE
High blood pressure, also called hypertension, is one of the most common health concerns facing women over 40. It is also one of the most misunderstood.
Often labeled a “silent condition,” hypertension may show up quietly on a blood pressure cuff while your life feels anything but calm: long workdays, caregiving responsibilities, disrupted sleep, hormonal changes, chronic stress, grief, racialized stress, or years of putting yourself last.
At Seeds of Wellness, we believe this truth:
High blood pressure is rarely just about blood pressure.
It is often a message from the body asking for deeper listening, broader support, and care that looks beyond symptoms alone.
This blog post explores:
why hypertension is so common in midlife women
how integrative and functional medicine approaches can help uncover root causes
how lifestyle, nourishment, stress, herbs, and medical care can work together
how to advocate for yourself when you feel unheard
gentle reflections and practices to support healing
Important note: I am not a physician. This content is for education and reflection only. If you have been diagnosed with high blood pressure or another medical condition, always consult with your healthcare provider before making changes to medication, supplements, or treatment plans.
Understanding Blood Pressure, Beyond the Numbers
Blood pressure readings reflect how much force your blood exerts against artery walls. Blood pressure is written as systolic/diastolic (top/bottom). The American Heart Association describes ranges such as:
Normal: <120 / <80
Elevated: 120–129 / <80
High Blood Pressure (Stage 1): 130–139 or 80–89
High Blood Pressure (Stage 2): ≥140 or ≥90
They also note that readings around 180/120 can signal a crisis especially with symptoms like chest pain, shortness of breath, weakness, vision changes, or difficulty speaking seek emergency care.
Why this matters in midlife: Many women don’t get a “big symptom” to warn them. That’s why home monitoring + regular check-ins can be life-saving.
While the numbers matter, they do not tell the full story.
From a functional and integrative medicine perspective, blood pressure is influenced by:
nervous system regulation
hormone balance (especially estrogen, cortisol, insulin)
inflammation
kidney and adrenal health
nutrient status (magnesium, potassium, sodium balance)
sleep quality
chronic stress and trauma exposure
gut health
environmental and social stressors
In other words, hypertension is often a systems issue, not a single-cause condition.
Why Hypertension Rises in Women 40+
Midlife is a powerful—and vulnerable—transition.
Common contributors include:
Perimenopause and menopause: declining estrogen affects blood vessel elasticity
Sleep disruption: waking at night, early morning cortisol surges
Chronic stress: emotional labor, leadership roles, caregiving
Weight redistribution and insulin resistance
Salt sensitivity
Years of “high functioning” stress without adequate recovery
Functional medicine asks not only what is happening, but why now.
Integrative & Functional Medicine: Looking for the “Why”
Integrative medicine blends conventional care with evidence-based lifestyle, nutritional, and mind-body approaches.
Functional medicine focuses on identifying and addressing root causes rather than managing symptoms alone.
A practitioner trained in these approaches may explore:
stress and cortisol patterns
sleep and circadian rhythm disruption
insulin resistance or metabolic imbalance
inflammation markers
micronutrient deficiencies
gut health and microbiome balance
trauma history and nervous system regulation
This doesn’t replace your primary care doctor, it adds depth, time, and curiosity.
If your current provider isn’t helping you find answers, or if you feel rushed, dismissed, or stuck, you are allowed to seek a second opinion or spend time with a clinician who practices more holistically.
That is not disloyal.
That is self-advocacy.
Lifestyle Foundations That Truly Matter
Nourishment as Medicine
Approaches like the DASH pattern align beautifully with functional principles:
vegetables, fruits, beans, whole grains
potassium-rich foods
healthy fats (olive oil, nuts, seeds)
reduced ultra-processed foods
Food is not punishment, it is communication with the body.
Movement that Regulates, Not Depletes
walking
gentle strength training
yoga, Qi Gong, tai chi
These support vascular health and calm the nervous system.
Stress Is a Biological Load
From an integrative lens, unmanaged stress directly affects blood pressure.
Breathwork, time in nature, meditation, and boundaries are not luxuries, they are interventions.
Herbal & Natural Supports (With Care)
Herbs can support, not replace medical care.
Common integrative supports include:
Hibiscus tea (vascular support)
Garlic (food-based)
Magnesium-rich foods
Chamomile or lemon balm for nervous system calming
Always discuss herbs or supplements with your healthcare provider especially if you take blood pressure medication or have kidney disease.
Seeds of Wellness Reflections
Journal Prompt:
What might my body be asking for right now?
Where am I carrying pressure—physically or emotionally?
What would gentler care look like?
Try One Thing This Week:
a daily walk
one stress-reducing ritual
one nourishing meal
one honest conversation with your provider
Remember: healing is cumulative.
High Blood Pressure: Questions to Ask Your Doctor
The following questions are designed to support informed, collaborative conversations with your healthcare provider. It does not replace medical advice. Always follow guidance from your licensed healthcare professionals.
1. Understanding My Diagnosis
What do my blood pressure numbers mean for my age, sex, and health history?
Is my blood pressure consistently high, or could stress, pain, or anxiety be influencing readings?
What is my target blood pressure, and why is that the right goal for me?
2. Exploring Root Causes (The “Why”)
What factors might be contributing to my high blood pressure?
Could stress, sleep, hormones, weight changes, or menopause be playing a role?
Are there labs or assessments that could help identify underlying contributors (e.g., inflammation, insulin resistance, kidney function)?
Could medications I’m taking for other conditions be affecting my blood pressure?
3. Treatment Options & Care Planning
What are all my treatment options—not just medication?
If medication is recommended, what are the benefits, risks, and potential side effects?
Are there lifestyle or nutrition changes that could meaningfully improve my blood pressure?
How long should we try this approach before reassessing?
4. Integrative & Functional Medicine Considerations
Are you open to discussing integrative or lifestyle-based approaches alongside medication?
Would working with a dietitian, health coach, or integrative/functional medicine provider be helpful?
Are there evidence-based supplements or herbs I should consider—or avoid—given my medications and health history?
5. Home Monitoring & Follow-Up
How often should I check my blood pressure at home?
What numbers should prompt me to call you?
How will we track progress together over time?
When should we schedule a follow-up?
6. Advocacy & Support
If this plan doesn’t work for me, what are our next steps?
Can you document my concerns and preferences in my chart?
Are there additional resources or referrals you recommend?
7. A Final Self-Check Before the Appointment
Ask yourself:
What symptoms, stressors, or changes have I noticed recently?
What matters most to me about my health right now?
What questions do I want answered before I leave this visit?
Write them down and remember to bring your responses with you when you next meet with your doctor.
A Gentle Reminder from Seeds of Wellness
You deserve care that listens, explains, and partners with you. Seeking clarity, asking questions, or requesting a second opinion is not being difficult—it is being engaged in your health.
Prepared for Seeds of Wellness by Marguerite H. Griffin, Health & Wellness Coach
This resource is educational and not a substitute for medical care.