7 Signs and Symptoms to Watch Out For

Do not ignore important signs and symptoms from sudden weight loss to flashes of light and know when to seek medical care.

Chest pain, an upset stomach sudden loss of vision or speech, and severe abdominal pain require immediate medical attention but what about more signs that are more subtle in nature? We may not know what to do. Here's a list of seven signs and symptoms that demand attention for maintaining a healthy life.

1. Unexplained weight loss

If you are losing weight without trying may sound like a dream come true, but in reality it can signal an undercoming health problem. If you've lost up to 10 percent of your weight during the past six months for instance, 15 pounds if you weigh 150 pounds it is time to go see your doctor immediately.

An unexplained drop in weight could be caused by various conditions including overactive thyroid, diabetes, depression, liver disease, cancer or disorders that interfere with how your body absorbs nutrients.

2. Persistent or high fever

A fever always is not necessarily a cause for alarm. Fever sees to play a key role in fighting infection. Having said that, if your fever has continued for more than three days, get checked by your doctor. Persistent fever can signal a hidden infection, which could be anything from a urinary tract infection to tuberculosis. In some cases, cancerous conditions such as lymphomas cause prolonged or persistent fevers, as can some medicines.

If you have a high fever 103 F or higher consult your doctor as soon as possible.

3. Shortness of breath

If you are unable to get your breath, or you're gasping for air or wheezing, seek emergency medical attention. Shortness of breath that feels more than what's caused by a stuffy nose or vital physical activity could signal an undercoming health problem. Feeling breathless when lying down also is a symptom that needs to be evaluated promptly.

4. Unexplained changes in bowel habits

What's considered normal for bowel movements varies broadly? Consult your doctor if you notice unusual or unexplained changes in what's normal for you, such as:

• Bloody, black or tarry-colored stools

• Persistent diarrhea or constipation

5. Confusion or personality changes

Seek medical attention if you have:

• Sudden confused thinking

• Confusion about time or place

• Sudden problems with concentration or memory

• Sudden personality or behavior changes, such as becoming aggressive

Changes in behavior or thinking could be caused by many problems, including infection, anemia, low blood sugar, dehydration or mental health conditions. Sometimes medications contribute to confusion or personality changes.

6. Feeling full after very little

If you consistently feel full sooner than normal or after eating less than usual, get checked by your doctor. This feeling, known as early satiety, also may be accompanied by nausea, vomiting, blotting, fever and weight loss or gain. If so be sure to tell your doctor about these signs and symptoms as well.

7. Flashes of light

Bright spots or flashes of light and other visual disturbances sometimes indicate a migraine. In other cases, sudden flashing lights could signal retinal detachment. Immediate medical care can help prevent vision loss.

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Can a FitBit Help Reduce Your High Blood Pressure?

A FitBit is one of several brands of health monitor currently available that are marketed as a means of improving your health. To be fair, no specific health claims are made, but improving cardiovascular health, and thereby reducing hypertension, is a unique selling proposition for this type of device. Does my FitBit live up to this claim?

I was given a FitBit as a gift and prior to receiving it I had not thought about such devices. I quickly discovered that to even use it I had to upgrade my smart phone to one that uses the latest generation of operating system as the device records and displays data on a smart phone App.

The second thing to understand about this type of fitness monitor is that it only records and displays data. What is critical is how you use it. How it is set up also effects the results it produces. The tabloid press recently carried a story of a grandmother, who had been given this type of device, had clocked up tens of thousands of steps every day even though she had not left her sofa. It turned out that she was knitting clothes for her grandchildren and the device incorrectly interpreted her movements as walking!

I am right-handed and usually wear a wristwatch on my left arm. I started out wearing my FitBit on my right arm and it was set up accordingly. It soon became apparent that it was too incorrectly explaining my arm movements and was counting them as if I was walking. Wearing the device on my left arm and adjusting the settings cave much more accurate data.

The above anecdotes demonstrate that it is the type of exercise that you take which is important. Brisk walking or jogging for 30 to 45 minutes each day has been shown to lower high blood pressure by up to 10% and that the benefits last for about 23 hours. That is why exercising each day is an important way of reducing hypertension. The important thing is that your heart rate must be elevated for a period of at least 30 minutes in order to obtain the benefit.

The type of health monitor I have counts the number of steps I take in a 24 hour period. It also works out how many minutes exercise I have taken, how far I have walked, and how many calories I have used. The more steps taken in a given time results in more calories being burned.

All interesting stuff, but does using this type of device help lower high blood pressure? The answer is that it depends on how you use it. To get the most out of it and to lower your high blood pressure, you need an exercise plan and to use the device to monitor your progress.

My exercise plan is simple. My goal is to take not less than 10,000 steps each day (about 5 miles) of which 3 miles is to be taken in one concerted 45 minute session of brisk walking. The reminder is made up by shorter periods of exercise.

Where does my health monitor fit into my plan? I have a goal and an exercise plan. The monitor tracks my progress in achieving my goal and lets me know if I am on track or have fallen behind. In short, it motivates me to achieve my goal. The App does this by a series of motivational messages displayed on the device and nudging me if I have been inactive for an hour, and providing weekly progress reports.

Can a FitBit (or similar device) really help reduce high blood pressure? Yes it can if used correctly and in conjunction with a suitable exercise plan.

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Lower Your Blood Pressure Quickly With These Workable Tips

Hypertension is a long term medical condition in which the arterial hypertension in the blood vessels is persistently increased. Hypertension places you at a risk of developing some serious health conditions for instance; stroke, poor blood circulation and heart diseases. Beside, long-term Hypertension has been medically proven to increase the chances of developing cardiovascular disease, heart tissues damage within a heart attack. Hypertension can not be linked to a direct cause because it has been a concern to many people currently, some of who are worried about taking medication to help lower hypertension. This article will provide tips on how to lower blood pressure. Beside, by reading it, you have not to worry any-more since it provides measures beyond simply taking medication that you can implement to reduce your arterial hypertension, for instance, by making a right lifestyle choice because lowering your chances of developing the long- term effects. These tips include;

Regular physical activities- it has been proven that by exercising at least 30 minutes each day a week can in return lower your arterial hypertension for approx 5-10 mm HG. If you only possess the pre-hypertension, by undertaking regular exercises, it can be of help to prevent the full-blown Hypertension. However, if you already have hypertensive, physical activities can aid to level down the arterial hypertension to a safer level. Physical exercises such as jogging, cycling, gym activities, dancing and swimming helps to level down your blood pressure. It is always helpful and of importance to be pursing to the training program since by stopping to exercise, this can result in consequential arterial hypertension rise once more.

Eating a healthy diet and trying DASH – it has been experimentally proven that consumption of a diet that is plentiful in whole grains, fruits, low-fat dairy products, vegetables and avoiding a diet that is cholesterol-rich can help in levelling down your blood pressure by approximate 15 mm Hg. According to Dietary Approaches to Stop Hypertension (DASH), it is advisable to keep a food diary, be a smart shopper and try to include diets rich in potassium ions and finally reduce the amount of the sodium you consume. This helps to reduce hypertension. Also, weight loss is another key factor to consider since Hypertension is directly proportional to weight increase. Weight loss according to experiences has been rated as one of the most efficient lifestyle approaches in controlling Hypertension

Restrict amount of alcohol -it is advisable to limit the amount of alcohol you drink since by taking it in small amounts helps to reduce your arterial hypertension by approximately 5 mm Hg. Drinking responsibly and setting a moderates amounts that are not too much can be of help. When alcohol is taken in excess, it raises your blood pressure by not pointing points cutting down the efficiency of arterial hypertension medication.

Reduce and manage stress and anxiety – stress and anxiety lead to a temporary increase in blood pressure. You can engage in activities such as; eating right and training which mainly help to deal with daily stress below helping you to stay calm. Moreover, other forms of relaxation such as deep breathing, personal meditation around a routine that concentrates mainly on calming activities such as drinking a cup of chamomile tea in the morning. Beside you can also reduce hypertension by stopping smoking which is another key factor to consider. Every single cigarette you smoke levels up your blood pressure. Beside, it is recommendable to limit the amount of caffeine since it also raises your arterial hypertension by approx 10 mm Hg.

Conclusion

I would recommend to you the workable tips discussed above such as;

• Regular physical activities

• Eating a healthy diet and trying DASH

Limiting the amount of the sodium intake

• Practicing weight loss

• restrict the amount of caffeine in intake

• Restrict amount of alcohol

• stopping smoking

• Reduce and manage your stress and anxiety

These tips provide solutions on how to lower blood pressure to a significant degree below minimizing your chances of developing other major complications that result from Hypertension such as cardiovascular disease, heart attack, stroke, and other heart diseases.

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Chiropractic Adjustments May Lower Your Blood Pressure

We all know that having high blood pressure (BP) can lead to heart disease, heart failure, stroke, kidney failure and other health problems and even death. The scary part about having high BP is that you can have it and do not know it because there are no symptoms or signs to look for. About one in three adults in the US have high blood pressure and one in five of them do not even know they have high BP.

You ask what causes the increase pressure in my circulatory system. Well, it can be hereditary, being overweight, not exercising, not eating healthy foods, too much salt, alcohol and / or caffeine, smoking and stress.

High blood pressure is the force of blood pushing against the walls of the arteries as the heart pumps blood. Over time, high BP can damage the body in many ways. Normal blood pressure is considered to be less than 120 the top number (systolic) over 80 the bottom number (diastolic).

George Bakris, MD a study leader did an eight-week study of 50 patients with early-stage high blood pressure. None of the 50 patients took any medicine for hypertension. Twenty-five of the patients had a special chiropractic adjustment while the other 25 patients had a different chiropractic adjustment. It was found that the 25 patients that had the special chiropractic adjustment had significantly lower BP. Dr. Bakris stated that this particular adjustment had the effect of two different blood pressure medications. He also stated that the patients experienced no side effects or problems from the special adjustment.

The Atlas (called this because it holds up the head) vertebrae known as the C1 vertebrae, which is the bone at the very top of the spine, was the one that was realigned on the 25 patients that had the special chiropractic adjustment. The study showed a drop in systolic pressure of about 14 mm Hg and on average 8 mm Hg drop in the diastolic pressure. Dr. Marshall Dickholtz, Sr., DC was the chiropractor that performed all of the adjustments during the study. He considers the C1 vertebrae as the “fuse box” to the body. He mentioned that there are two centers at the base of the brain that control all the muscles in the body, if you pinch the base of the brain and the C1 gets locked in a position as little as a half a millimeter out of alignment, it upsets the centers, but does not cause pain.

Do not take a chance, get your blood pressure checked today. Many pharmacies have BP machines that you can use for free. Also, take time today to have your spell checked by a chiropractor and prevent damaging your health.

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White Coat Hypertension

What Is White Coat Hypertension?

Hypertension is defined as “abnormally high blood pressure” and it can have serious repercussions. We doctors traditionally wear white lab coats. Put those two pieces of information together, and you can probably figure out what white coat hypertension is. It is also referred to as white coat syndrome. It simply means that some people get a little nervous in a hospital or health care provider setting.

This can lead to higher than normal blood pressure levels. They become anxious and excited in the presence of a doctor, nurse or caregiver at a hospital or doctor's office. This excitation gets their heart beating faster. That means their heart rate goes up, which in turn raises their blood pressure. This is similar to the anxiety many people experience when they think about their next trip to the dentist.

Is White Coat Hypertension a Serious Problem?

Anytime your heart beats at an abnormal level and your blood pressure is high, that's not a good thing. When you think about it, it makes absolute sense. Your mind fills with thoughts of the horrible conditions your doctor is going to discover, so your blood pressure spikes. The doctor checks, and sure enough … you have high blood pressure. What the doctor does not know is whether this is an accurate reading in your case.

It may seem that this artificially heightened reading is not a real problem. We used to think it was not. However, in recent years we have begun to notice a direct correlation between white coat hypertension and the development of chronic hypertension over time. Even short-term, occasional or temporary increases in your blood pressure can sometimes develop into a serious problem in the future with negative effects on your body and brain.

What To Do If Doctors and Hospitals Make You Nervous

If the idea of ​​going to the hospital gets you excited, or you are anxious and nervous when you see your doctor, you have to share that information. The more you tell your doctor or caregiver about what is going on in your mind and body, the better treatment he or she can deliver.

So make sure you inform your doctor if you believe your high blood pressure readings are related to the mental stress of being in a clinical or medical setting. This could very well keep your physician from prescribing some medication or course of action that you may not need, saving your body, mind and bank account unnecessary problems.

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Basic Awareness About Hypertension

Awareness about high blood pressure is very important for the simple reason that the condition is very prevalent. And correspondingly there is a very high likelihood that you or a loved one may be afflicted by hypertension, or may come to be afflicted by the disorder at some time in the future.

Some facts about hypertension, relating to its recurrence could take us by surprise.

1. In US, nearly one in three people are afflicted by hypertension.

2. And only half of these people have the condition under control.

Alternately, hypertension is very often related to certain health disorders. It is very surprising to note that out of every 10 people who have their first heart attack, 7 are afflicted by hypertension. And with stroke as well, it is a similar scenario. Out of every 10 people who suffer from their first stroke, 8 are afflicted by hypertension.

What is Hypertension?

Hypertension and high blood pressure are two terms that are very often used interchangeably. In slightly technical terms, when an individual sufferers from hypertension, the force of the blood against the artery walls could be high when seen in the long term. Or it could be high enough to cause any sort of health related issues.

Two factors which define the blood pressure of an individual are the amount of blood which is pumped by the heart, and the resistance to blood flow which is provided in the treaties. So if someone's heart pumps more blood and the arteries are narrower, the blood pressure is said to be high.

A very surprising fact about hypertension is that one could suffer from high blood pressure for years and not be aware of it. But the damage to blood vessels and the heart is continuous. And it could be detected as well.

So it is highly recommendable to go for regular health checkups and screenings for high blood pressure.

When is it that I need to be concerned about hypertension?

Preferably, one must make hypertension checks a part of routine appointments with the doctor. As a norm, one must try and make sure that one goes for high blood pressure readings once every two years, starting right from the time one is 18. Similarly if one is above the age of 40, or if one is in the age group of 18-39 with a risk of high blood pressure, one must go for these readings every year.

That way, as soon as one comes to realize that one has been suffering from hypertension, one could work along with one's doctor towards controlling the same.

What makes one vulnerable toward hypertension?

Some people are more at a risk of suffering from hypertension, and it is interesting to know more about the factors that make one more vulnerable to hypertension.

1. Age

– As one ages, the risk of high blood pressure increases as well. So for men, if they are above 45 years of age, they are at a higher risk of suffering from hypertension. Similarly, if women are over 65 years of age, they are typically at the risk of suffering from hypertension.

2. Family History

– Similarly, if one has a family history of hypertension, one is more likely to suffer from the same.

3. Obesity

– And being overweight also makes one more vulnerable towards suffering from hypertension because if one is overweight, more blood needs to be pumped for supply to blood vessels.

4. Not Being Physically Active

– If one is not physically active, the risk of contracting hypertension increases because the heart is required to pump harder, and this makes the force on arms higher as well.

5. Tobacco Consumption

– Tobacco consumption too is related with high blood pressure. Not only does tobacco increases the heart rate with immediate effect, but it also increases the risk of damage to the treaties.

6. Excessive Consumption Of Salt

– Consumption of too much salt in one's diet causes the body to retain water, and this too can increase the blood pressure. In the same regard, it is very important for one to get the right amount of potassium in one's diet, and that is because potassium balances the sodium in one's body. When one does not get the right amount of potassium in one's diet, one tends to accumulate too much sodium in the blood.

7. Right Amount Of Vitamin D In One's Diet

– One needs to take care that one gets the right amount of Vitamin D in one's diet. Vitamin D can affect an enzyme produced by the kidneys, and that can have a direct influence on the blood pressure. Mushroom, eggs and dairy products are some good sources of Vitamin D.

8. Stress

– High stress levels too are attributed to a temporary increase in the blood pressure. If one tries to beat the stress by use of tobacco, alcohol or a high diet, this may work towards aggravating the condition.

9. Chronic Conditions

– If one suffers from certain chronic condition, these too might aggravate the risk of high blood pressure. Some of such conditions are kidney disease, diabetes and sleep apnea.

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Fruits That Help Reduce High Blood Pressure

Hypertension, which is more commonly known as high blood pressure (BP), is one of the primary health problems that a lot of persons are scared to come across. Consuming more fruits and vegetables has been seen to help lower blood pressure. This article would like to apprise us of the easy to find fruits that can help to reduce and prevent hypertension.

Apples

Eating an apple a day may not effectively keep the physician away, but it may help to lower high BP. Apples contain potent antioxidants that decrease the body's blood pressure and shield blood vessels from damage, which plays a role in maintaining healthy BP.

Banana

An average-size banana holds more than 400 mg potassium and only 1 mg of sodium. Potassium is one of the essential electrolytes in the body and works with sodium to help control heart function and fluid balance; an important factor in controlling hypertension.

Strawberries

Strawberries are a great ally in treating and preventing hypertension. At least, 8 strawberries contain 240 mg of potassium and 1.44 mg of sodium, a great proportion to sustain a blood pressure.

Papaya

A papaya compresses 781 mg of potassium, a mineral, and electrolyte that helps to regulate hypertension. In fact, the American Heart Association suggests we get 4,700 mg of potassium a day to control our blood pressure. Consume fresh papaya on an empty stomach for about one month, will lower the risk of having cardiovascular diseases, and is an efficient remedy for hypertension.

Blueberries

Blueberries are reliably low in sugar while being high in fiber and heart-healthy antioxidants. Previous studies have revealed that ladies who consumed more than three servings per week of blueberries (and strawberries) had a 32 percent lower chance of having a heart attack. The benefit was due to flavonoids in the berries recognized as anthocyanin, which are antioxidants that give these fruits their characteristic red and purple hues.

Spinach

Fresh and leafy spinach, is low in calories, high in fiber, and packed with heart-healthy nutrients like potassium, folate, and magnesium – essential components for reducing and controlling blood levels. Want an easy way of consuming more of this excellent green? Try mixing fresh spinach leaves into salads or adding them to sandwiches.

Watermelon

Watermelon significantly reduces blood pressure in overweight individuals. The pressure on the aorta and on the heart declined after consuming watermelon extract. That means less overloads to the heart, so the heart is going to work easily during a stressful situation such as cold exposure.

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The Link Between Sleep Apnea and Hypertension

The human airways allow speech, swallowing and breathing. They are made up of soft muscles and tissues and do not contain any bony structures that allows them to be flexible. When this passage collapses during sleep, it could be due to loss in muscle tone, or a defect in the framework such as fat accumulation around the tongue or soft palate. This causes the person to choke during sleep.

Obstructive sleep apnea (OSA) is a choking sensation that occurs when a lack of oxygen causes the body to repeatedly wake up and gasp to open up the airways. This is a protective mechanism.

How does having OSA cause hypertension?

Many researchers have identified sleep apnea as a factor in high BP. When there are low levels of oxygen in the body, it activates the autonomous nervous and hormonal systems that are responsible for controlling BP. The blood vessels begin to narrow and other bodily changes incidence, leading to high BP.

Almost half of OSA sufferers develop hypertension. This link is so strong that it prompted the Joint National Committee on High Blood Pressure to cite sleep apnea as a cause in secondary hypertension.

Empirical Evidence Linking OSA with Hypertension

A study published in the New England Journal of Medicine found that middle age adults who were not treated for obstructive sleep apnea had a 2 to 3 fold higher risk of having high blood pressure within an 8 year period.

A Canadian study found that for each episode of sleep apnea that occurred per hour, the chance of developing hypertension also went up by 1%. In addition, for every ten percent drop in nighttime oxygen levels, the percentage of acquiring hypertension went up by 13%. Further, this Sleep Heart Health Study found that in severe OSA cases, both the systolic and diastolic blood pressure readings were higher and consequentially nighttime blood pressure. The rise in high BP was in proportion to the severity and presence of OSA. These individuals also had higher daytime levels of blood pressure.

How does treating OSA reduce the risk of developing hypertension?

Using Continuous Positive Airway Pressure for treating OSA has a positive effect on reducing the risk of developing hypertension. In CPAP therapy, gentle streams of air are pumped into the airways, preventing them from collapsing during sleep. Many research studies have demonstrated that people with moderate-to-severe sleep apnea who are treated with nasal CPAP had lower blood pressure reading during the night and day.

In a HIPARCO trial study conducted in several centers, patients with OSA and high blood pressure who were not responding to conventional treatment, received CPAP therapy for 12 weeks. This caused a reduction in a 24-hour mean as well as diastolic blood pressure. It also improved blood pressure patterns at night. A 4-hour use of the CPAP machine is required each night in order for a significant decrease in BP levels.

What are the benefits of using CPAP in hypertension?

Using CPAP leads to a reduction in BP among all patients, regardless of whether they are using antihypertensive medications. Patients who avoid CPAP and are offered supplemental oxygen instead, do not experience the same benefits as those using CPAP.

Using CPAP effectively reduces sleep apnea related symptoms and comorbidities such as type 2 diabetes and heart disease.

If you are experiencing high BP levels and are unable to get sound sleep, you should visit a qualified sleep doctor to rule sleep apnea.

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High Blood Pressure and Its Relation With Sleep

One in every three adults are reported to have a problem of high blood pressure and two of three people with diabetes are estimated to have it too.

High Blood Pressure is often termed as a “silent killer” – as you would not know about it until your health care provider figures it out when you give a visit to him.

Hypertension can also lead to risk factors like heart attack and heart failure, as with this serious condition, the heart can not pump enough blood required by the body. In addition to this, this has serious implications on:

The Brain: High BP (Hypertension) is considered as the most critical risk factor for stroke.

Vision: It may even cause blurred or impaired vision or even worse, as could result in blindness also.

Arteries: Plague buildup in arms could also be one of the reasons for hypertension as this will make your heart and kidney work harder.

Kidneys: It can also lead to narrow blood vessels in kidneys due to which kidneys do not function properly and toxins builds up in the blood.

Are there any warning signs of High blood pressure?

Well, in most of the cases, there are rarely any symptoms. People usually relate it to increased levels of stress, nervousness and tension, but the truth is that even a relaxed person can have high blood pressure.

So instead of assuming on your own, the best way to know if you have hypertension is by getting it checked by your health care provider. This should be done regularly as this disease of elevated blood pressure can develop over time. Prompt treatment of it can also reduce your risk of stroke, heart failure, kidney failure and heart attack.

High Blood pressure and Sleep apnea

Missing out on sleep can leave you feeling irritated and slow-witted in the morning, but let us tell you that the consequence does not end here. Over the time, sleep may also take a toll on your heart and BP.

High BP and Sleep apnea are associated with each other and the studies show that it can result in even graver conditions like heart failures, irregular heart rates and heart related diseases. The simple reason for hypertension with Sleep apnea are sudden drops in oxygen levels due to sleep apnea which will increase the blood pressure and stress will be put on heart.

How to control High Blood Pressure?

The risk factors like age, family history and ethnicity are among the ones that are not in our control. So when we talk about the preventive measures for hypertension, our focus would be on the factors that you can actually change.

Try to follow the below mentioned lifestyle changes to eliminate any reasons for high blood pressure and to bring down the numbers in case of elevated blood pressure.

Maintain Healthy weight – People who are overweight should look for methods to lose weight and get a healthy body. Talk with your doctor about the ideal weight you can have and try to achieve it.

Follow a balanced diet – Taking a healthy diet full of fruits and vegetables and limiting your intake of calories, fat and sugar will certainly help in eliminating even the minor signs.

Cut back on salt – Living on a low-sodium diet helps in keeping the symptoms of high blood pressure at bay. You should cut back on your total salt intake per day by avoiding high-sodium processed foods and by limiting the use of salt in your daily meals.

Do regular Exercise – A moderate exercise of about 30 minutes, three times in a week will be a good start to control hypertension. Furthermore, keep in mind, the more you exercise the better.

Limit the alcohol consumption – Drinking too much of alcohol leads to hypertension. Thus, one should limit its intake to get a hold of the symptoms of high blood pressure .

Monitor your blood pressure – Above all, it is very important to get your blood pressure checked at regular intervals of period. In case, your doctor determines that you are at an increased risk of developing hypertension, he may recommend you extra steps as a safety.

Check for Sleep Apnea – Your uncontrolled blood pressure, description of prescribed medicines could also be the result of sleep apnea. So, its better you meet a sleep physician and on his advice, undergo polysomnography to get diagnosed for sleep apnea. They may recommend you a treatment to bring down your BP.

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BP (Be Proactive) Well-Being Figures in Blood Pressure Health

In working with clients and providing advice and counsel encouraging them to focus on a well-being lifestyle, I often hear questions that start with. “I heard in the news …” This month one of the topics making news was high blood pressure or hypertension. High blood pressure is a leading risk factor for heart disease, stroke, kidney failure, and other health problems. About 30 percent of people in the United States have high blood pressure.

The National Institutes of Health (NIH) recently shared a study that focused on intestinal management of blood pressure below the traditionally targeted systolic pressure of 140. Systolic measures pressure in the arteries when the heart muscle contracts. An example is 120/90. In the past, health care providers have advised monitoring pressure more closely if the systolic pressure is 140 or above. The study began six years ago with 2,900 participants age 50 and older. As the study progressed, the data showed that by targeting a lower systolic pressure of 120, the lowered goal directed in fewer cardiac events such heart attack, stroke, and heart failure.

To help move the needle in monitoring blood pressure, adjust your lifestyle, paying close attention to your daily diet, and add exercise and meditation to your regular routine.

Daily Diet -Include more fruits, vegetables and legumes. Include five produce items a day. This does not mean baked potatoes loaded with bacon, cheese and sour cream. Potatoes can count however the naked variety is best– those with minimum or sans toppings. Eat more green leafy vegetables and legumes such as red or black beans, black-eyed peas, and lentils. Cut back on sodium and salt. The American Heart Association (AHA) recommends a sodium intake of 1500 mg per day or about 3/4 teaspoon. The culprit is not really the salt shaker, but processed foods — make it a habit to read the food labels for amount of sodium per serving. The convenience food you choose may be loaded with sodium to put you way over the AHA recommended amount.

Exercise -Regular exercise makes arteries in the body more flexible, and easier to dilate, which eases blood flow, reducing the systolic pressure. Benefits of lower blood pressure are visible immediately following exercise. Exercise can be moderate such as walking or simply standing up ten minutes of every hour. Count parking in the corner space or walking up to the second or third third floor instead of taking the elevator. Try to add 30 minutes of aerobic activity 5 to 7 days a week. If you can not fit it into a single session, break it into 10 or 15 minute sessions that will total 30 minutes.

Meditate -Mediation practices that improve focus and reduce anxiety have shown positive effects on blood pressure. Practicing meditation daily may change the brain's responses to make you more resistant to stress and promote brain health. Meditating is not difficult – sit up straight with both feet on the floor. Close your eyes. Focus your attention on reciting (out loud or silently) a positive phrase or mantra such as “I am feeling calm” or “I love myself.” Place one hand on your stomach to link the mantra with your breaths. Allow any distracting thoughts to float away like bubbles. A few minutes of practice per day can help ease anxiety and stress. Ten minutes of daily meditation is a good start. As with exercise, if smaller increments work better start start smaller to make meditation a habit.

These are steps you can take that do not include medication. I am not advocating giving up medication. My goal is to share interventions that can be proactive, helping you avoid being required to take doctor prescribed medicine for high blood pressure.

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5 Foods That Lower Blood Pressure

When it comes to lowering your blood pressure, medication can be of great assistance. However, what you eat and drink is more important than medication itself. Studies have shown that food and drink is just as powerful as medication. This article will have a look at 5 foods that lower blood pressure.

Bananas

Banana's contain approximately 450 milligrams of potassium. If potassium is consumed more, more water and sodium will go through your urine. Potassium removes the dangerous effects that sodium causes. In order to lower your pressure, the amount of sodium consumed each day should be less than 1500 milligrams. The amount of potassium should be increased to around 4700 milligrams.

Yogurt

Another food is yoghurt. An adult should have about 1000, to 1500 milligrams of calcium daily. Yoghurt that has a simple flavor and has no fat in it, will help your pressure to remain low. It is recommended that a couple of cups or more should be consumed each day. You could also consume this yoghurt with vegetables, dips or on the top of oatmeal.

Dark Chocolate

Dark Chocolate contains Polyphenols is also one of five foods that lower pressure. This is an important class that contains bioactive phytochemicals. Studies have shown that this can prevent vascular disease or heart disease. In order to keep your blood pressure low, it is best to go with the real dark chocolate. Coco powder that is natural and unsweetened can be used. So can Coco Powder that has less calories, sugar and fat in it.

Garlic

Garlic can also be included in one of the foods that lower blood pressure. It has been proven that Garlic reduces the chance of prostate and lung cancers. It can also remove cancer cells. Garlic can also prevent you from getting colds. In terms of lowering your blood pressure, it will often assist those who have hypertension.

Asparagus

Asparagus contains anti-inflammatory. This is what helps an individual recover from health difficulties including: heart disease and cancers. It also contains glutathione. Glutathione can free your body from radicals and other poisons. Also included in asparagus are: vitamins, B, C and K. iron, calcium and zinc and much more. As a result, this is another of the foods that lower pressure.

These are just five foods that lower your pressure. There are of course, many other foods that can help with this. Why not do some research and find out for yourself. You never know what you might find.

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How Changing Your Mindset Can Help You to Reduce Your Blood Pressure in a Sustainable Way After 40

As you get older a combination of hormonal changes like the reduction in growth hormone level and the build up in stress that comes from work and family life will lead to weight gain due to an accumulation of body fat. This is usually a gradual process that starts in your thirties and becomes more obvious in your early forties. Unless you recognize these changes early, change your mindset and take sustainable healthy action, you will continue to gain weight and strive to reduce your blood pressure, here are 3 tips on how changing your mindset can help you reduce your reduce blood pressure in a sustainable way after 40.

The first change in mindset you need is to focus on long-term lifestyle changes instead looking for short-term quick fixes. Remember that slow and steady wins the race. You need to stop chasing after the latest diet, the latest “pill” that will magically burn off fat, reduce your weight and help you reduce your blood pressure. Research has shown that 60-90% of people who start a new exercise regimen give it up within 6 months. Without you have a change in your mindset, you will end up being part of this group.

The second mindset change you need is to look inwards. Instead of looking outwards, look inwards and try to gain a deeper understanding of yourself so that you will know which set of physical activities and exercises will best fit your personality, sense of self and your energy level. It could have been running with friends, walking, swimming, tennis or playing golf. Once you discover which form of exercise works best for you schedule, budget and personality, stick to it. You need to do an exercise regimen for sometime before you get the full health benefits associated with it. A mindset that makes you change from one exercise to another repeatedly will lead to failure. You will end up not getting the results you desire in terms of reduced blood pressure.

The third mindset change you need to help you have a sustainable healthy lifestyle is perseverance. Stick to your chosen plan. Do not get easily discouraged by initial poor results like slow weight loss or inconsistencies in bed time. Sleeping on time and having deep sleep will help you to reduce your blood pressure because it will help you become well-rested and have fewer hormonal fluctuations.

You also have to remember that your negative health changes occurred due to bad habits like inadequate sleep, eating junk food, inconsistent exercise, and poor stress management over a period of time. In order to over come these changes in a sustainable manner you need to persevere. You need to give up the mindset that seeks for overnight solutions.

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Eight Natural Remedies Tips To Lower High Blood Pressure

When most people are diagnosed with hypertension, their doctors will prescribe some form of remedies, in terms of medication. However, medication is not the only option that can keep your heart healthy and your blood pressure down.

Below are eight tips that you should probably consider adding to your routine, if you do suffer from hypertension:

  1. Quit smoking! This is one of the first thing, outside of prescribed medication, that anyone diagnosed with hypertension should consider. Smoking narrows and hardens arteries and veins, and makes your heart work harder – none of which are good things.
  2. Another good idea is to start exercising. A little bit of moderate exercise is great for your heart, and can help to lower blood pressure significantly. Just do not overdo it, and make sure you clear your exercise plans with your doctor first!
  3. Learn stress management techniques. None of the remedies out there, even medication, will help much if you are stressed!
  4. Losing weight is another easy way. If you are carrying extra weight, your heart is working harder, and that means that your blood pressure will be higher.
  5. Consider your diet too. Something as simple as cutting salt out of your diet can be one of the most effective way to lower hypertension, and if you also cut out saturated fat, and eat a well balanced diet, you will do yourself a world of good!
  6. Consider herbal remedies. Snakeroot, ginseng and hawthorn are just a few of the herbs that have been shown to help lower blood pressure. Again, however, make sure you clear any herbal remedies with your doctor before you use them – they could interact with your medicine.
  7. Interestingly, it has been found that Omega 3 fatty acids are one of the best alternative treatments, in terms of lower hypertension. Others include amino acids, and Coenzyme Q10.
  8. Finally, if you are looking for supplementary remedies, then you might want to try acupuncture as an option. It may be up for debt, in terms of being a cure for blood pressure, but some studies suggest that it may be effective.

While all of these tips can do a lot of good, when it comes to both your blood pressure, and your health, you should always remember that they are complementary. They should not replace any medication you are prescribed, but rather act as support for the treatment you are supposed to be taking.

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Hypertension – Causes and Symptoms

With a rapid change in lifestyles, work pressures, a fast paced life or even personal habits, hypertension has come across as a medical issue of significant magnitude and serious concern.

The condition is vastly prevalent in both, developing and developed countries. In United States, 67 million people are afflicted by hypertension, which is nearly one in every three adults, and only half of these people (47%) have the condition under control. Some other medical disorders which are equally risky are also attributed to the condition. Around 7 in 10 people who have their first heart attack are afflicted by hypertension. And the same stands true for stroke as well. Around 8 in 10 people who suffer from their first stroke have high blood pressure. Moreover, hypertension is very often linked with kidney ailments, and if one is suffering from a kidney disease, his chances of contracting hypertension are higher.

What is hypertension?

When our heart beats, it pumps blood through the entire body by means of arteries, and blood pressure is defined as the force of blood on the vessel walls. Hypertension is another name for high blood pressure.

When one's blood pressure is higher, the heart is required to pump harder, and the condition is called hypertension. This is a condition that has many effects on our body. It could cause damage to organs and many illnesses as well, such as kidney failure, heart attacks, stroke or aneurysm, which is swilling of arms or cardiac chambers.

Normal levels of blood pressure should be below 120/80, wherein 120 is the peak blood pressure in arms and 80 is the minimum blood pressure in arms. When blood pressure reaches the limit of 140/90, the condition is known as hypertension.

If one sufferers from high blood pressure due to unknown causes, it is known as essential blood pressure. But hypertension may be caused due to secondary causes, such as kidney disorders or tumors, and the same is known as secondary hypertension.

The condition is more prevalent in adults and seniors, but even those youngger, teens and children could be at risk. About two million teens and children in United States are afflicted by hypertension.

What causes hypertension?

There are some factors which are known to enhance the risk of occurrence of hypertension. These include smoking, being obese or overweight, not getting regular exercise in everyday life, or even high levels of salt intake.

Similarly, insufficient consumption of calcium, magnesium or potassium from our diets, a deficiency of Vitamin D or higher alcohol consumption increase the chances of prevalence of hypertension. Stress makes one more vulnerable to hypertension, and even genetic, or a prior family history of hypertension makes one more likely to contract the condition. Kidney ailments, some thyroid problems or tumors also make one more vulnerable to hypertension.

How can one find out if he has hypertension?

Some symptoms of hypertension include severe headaches, chest pain, dizziness, fatigue, irregular heartbeat, nausea, problems with breathing, or blood in the urine. However, it very often happens that a person suffering from hypertension does not have any of these symptoms. This is common, and one in three people who are afflicted by hypertensive do exhibit any of the symptoms of hypertension. So one must try and make sure that he goes for periodic blood screening tests, even if no symptoms of high blood pressure are prevalent.

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Some Basic Lifestyle Changes That Let One Keep a Check on Hypertension

A large percentage of us are afflicted by hypertension, and it is a condition which calls for attention. Even while one has no symptom of hypertension, if one is ailing from the condition, it can lead to or aggravate secondary disorders, such as heart attack and stroke. Some other health conditions which can be attributed to hypertension include aneurysms and kidney failure.

Nearly 3 in 10 Americans suffer from hypertension, but do not know about it. So it's always recommendable to have your blood pressure checked, at least once every two years.

Many people take medications for hypertension, but one must try out some basic lifestyle changes that really work, and can help you go a long way in keeping a check on high blood pressure. Some of these ways include making sure that one eats healthy, keeping one's weight at healthy levels, getting some regular exercise and limiting consumption of alcohol.

1. Go For A Healthier Diet

One could make a start by going for some very simple changes in one's everyday diet. Since salt increases blood pressure, one must try and make sure that consumption of salt is in controlled limits. One must use less salt while cooking, and may reduce consumption of chips and fries.

Then, one must consume a diet that is low fat and is high on fibers. A diet high in fruits and vegetables also helps keep the blood pressure under check, because fruits and vegetables are rich in vitamins, minerals and fibers.

In particular, one must try and go for fruits and vegetables that are rich in potassium. One must ideally have 2000 – 4000 mg of potassium daily in his diet. Some of the foods high in potassium are potatoes, tomatoes, bananas, peas, kidney beans and honeydew melons.

2. Keep Alcohol Consumption In A Check

If one consumes alcohol, one must make sure that the consumption is within the recommended limits, and this would greatly reduce opportunities of developing hypertension. Preferably, men must not have more than three to four units of alcohol a day, and women must not have more than two to three units a day. Another reason why it is recommendable to avoid alcohol is because alcohol is high in calories, so one could gain weight, and correspondingly, that could work towards increasing blood pressure.

3. Maintain A Healthy Weight

For keeping blood pressure under check or for avoiding hypertension altogether, one of the best ways to go about the same is to avoid being overweight and maintaining a healthy weight. When one is a little overweight, the heart is required to work harder, and that can increase your blood pressure.

But for a healthy heart, one does not need to lose a lot of weight; even a slight weight loss can work wonders for not just one's cardiovascular heath, but also one of everyday health and well being. This could start with something as simple as avoiding fizzy drinks and sodas, making sure you have a healthy breakfast everyday and replacing your favorite snack for something healthyier.

4. Be Active And Get Some Regular Exercise

For regulating hypertension, regular exercise and some everyday activity are equally important. Regular workouts or just being active keeps the heart and blood vessels in a good condition, and so it allows one to keep a check on hypertension. Moreover, regular exercise also helps one lose weight, and the same can work very effectively for anyone who may be suffering from hypertension.

As a rule, adults must try and make sure that they get around 150 minutes of physical activity every week, and the workout should be of a moderate intensity, such as fast walking or cycling. If the workout makes you feel slightly out of breath, it is a more effective exercise, but one must check the feasibility for a strenuous workout for himself with a medical professional before taking up any intense activity.

5. Switchover To Decaffeinated Coffee

To reduce the risk of hypertension or any of the related disorders, one must try and make sure that he keeps his caffeine in check. Like if one likes to have four cups of coffee a day, it's a great idea to reduce the intake or make a switchover to decaffeinated coffee.

6. Go For Green Tea, A Great Choice For An Improved Cardiovascular Health

Or as an alternative, one may choose to take up green tea, which works very effectively towards normalizing blood pressure. When one has green tea for three months, the blood pressure, both systolic and diastolic are reduced by a little more than 2 mmHg for anyone suffering from hypertension. This can reduce chances of occurrence of stroke by as much as 5%. And green tea also helps prevent hypotension. Medical professionals often recommend having 3-4 cups of green tea a day, for the numerous health benefits it offers.

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