PHYSICAL HEALTH

The Power from Within: Heart Health from the Inside Out

Ocean Road Magazine

// May 16, 2025

WORDS: Dr Lauren Burns PhD OAM OLY PHOTOGRAPHY Supplied

We live in a world that tracks, measures and optimises everything – but amid the pursuit of better wellbeing, one critical health indicator often remains under-addressed: high blood pressure. The reality is that over 56% of Australians with hypertension don’t even know they have it[i]. This World Hypertension Day (17 May) offers a timely reminder that monitoring blood pressure is a simple yet essential step we can take for long-term heart health.

Hypertension affects over one in ten Australians[ii] and over half of Australians (56%) remain unaware of it[iii] With over 60% of Australians not having had their blood pressure checked in the past year[iv] , coupled with poor sleep[v], stress[vi], low exercise[vii] [viii] and poor dietary habits[ix], these figures reveal that blood pressure issues may be a result of lifestyle factors which play a key role.

The Cellular Side of Heart Health

Blood pressure impacts our vascular and cardiovascular health, but behind every heartbeat, there are mitochondria, the “powerhouses” of all cells, working hard at producing energy for the cells in our bodies. Our mitochondria are fuelled by the body’s production of the endogenous antioxidant ubiquinol.

However, science has shown that from the age of approximately 20 and as oxidative stress increases, our body’s natural ubiquinol levels begin to decline. As a result, mitochondrial function may be impacted[x]. This in turn impacts the health of our blood vessels (the endothelium) and our cardiovascular health[xi]. Therefore, supporting our ubiquinol levels through a healthy lifestyle is important for both mitochondrial health and heart health.

Simple strategies to support your overall wellbeing:

Move with Intention – Just 30 minutes of moderate exercise five times a week can improve our cardiovascular and vascular function. Whether that be a brisk walk, resistance training or cardio, movement helps support circulation, metabolism, focus and glucose disposal[xii].

Eat the Rainbow – Colourful wholefoods are rich in nutrients that combat oxidative stress, support neurotransmitter production like serotonin, and reduce inflammation. A diet rich in vegetables, leafy greens, berries, nuts and heart-healthy fats provides your cells a diverse range of nutrients that support systemic wellbeing[xiii]

Clear the Noise – Life can be busy. However, it’s important to acknowledge the impact that stress has on our bodies, which elevates cortisol, the ‘stress hormone’, keeping the body in a high-alert state[xiv]. This may impact our blood pressure and heart rate[xv]. By making small intentional shifts to buffer stress, you may support your cardiovascular system.

Stay Positive: Laughter lowers the levels of stress hormones and reduces inflammation in the arteries[xvi].
Practice a Daily Breathing Routine: Just five minutes of deep, diaphragmatic slow breathing can regulate your nervous system, reduce cortisol, and support vascular tone. It’s free, portable, and powerful.
Declutter: Simplify your space to calm your mind. Less clutter means less stress on both your environment and your heart.

Optimise Sleep – Getting enough sleep is essential for a healthy heart. Poor sleeping habits can lead to higher blood pressure during the day and can impact your cardiovascular health[xvii]. Creating a restful environment is key. You can do this by:

Exposing yourself to morning sunlight. This helps reset your internal clock, supporting your circadian rhythm.
Keeping your bedroom cool, dark, and quiet to promote deeper sleep.
Avoiding screens before bed, as they disrupt melatonin production. Instead, unwind with calming activities like reading or a warm bath.

This World Hypertension Day, take note of the role and impact of mitochondrial health and the power of the natural antioxidant, ubiquinol, on your heart. Reflect on the quality of your lifestyle and how you might be able to better support your diet, nutrition, sleep, stress factors and exercise.

Consult your healthcare practitioner for lifestyle and dietary protocols.

Dr Lauren Burns PhD OAM OLY

Dr Lauren Burns PhD OAM OLY made history by winning Taekwondo’s first Olympic gold at the Sydney 2000 Games. A naturopath (BHSc) and award-winning researcher, Lauren holds a PhD in athlete lifestyle and mindset. For 25 years, she has inspired audiences with her engaging presentations, blending her sporting journey, expertise in naturopathy, nutrition, and her doctoral research on Elevating Potential and the Circle of Lifestyle model. Known for her energy, optimism, and practical applications Lauren is the Wellbeing and Engagement Manager for Combat Australia, and currently works closely with the Australian Institute of Sport, Snow Australia, and Baseball Australia, particularly around her development of the Performance Alliance. She has an adjunct position with Southern Cross University, and is on the board of the Jacka Foundation of Natural Therapies (Secretary).

[i] https://pubmed.ncbi.nlm.nih.gov/39248145/

[ii] https://www.abs.gov.au/statistics/health/health-conditions-and-risks/hypertension-and-high-measured-blood-pressure/latest-release

[iii] https://pubmed.ncbi.nlm.nih.gov/39248145/

[iv] https://www.sisuhealthgroup.com/

[v] https://pmc.ncbi.nlm.nih.gov/articles/PMC2913764/

[vi] https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/managing-stress-to-control-high-blood-pressure

[vii] https://link.springer.com/chapter/10.1007/978-981-15-1792-1_10

[viii] https://www.health.harvard.edu/diseases-and-conditions/how-does-exercise-affect-blood-pressure

[ix] https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/managing-blood-pressure-with-a-heart-healthy-diet

[x] San-Millán I. The key role of mitochondrial function in health and disease. Antioxidants (Basel) 2023;12(4):782.

[xi] https://pmc.ncbi.nlm.nih.gov/articles/PMC11973128/

[xii] https://doi.org/10.1007/s40279-022-01649-4