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

Posted on February 19, 2016 in Health

unduhan (60)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 intense 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 resulted in fewer cardiac events such as 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 floor instead of taking the elevator. Try to add 30 minutes of aerobic activity 5 to 7 days a week. If you can’t fit it into a single session, break it into 10 or 15 minute sessions that will total 30 minutes.

Meditate-Meditation 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 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.

 

Effective Ways to Lower Blood Pressure Naturally Without Medication!

Posted on January 27, 2016 in Health

images (33)With all of the huge advances in modern technology and modern medicine, you would think that the human race would be fitter and healthier than ever before, with a life expectancy to reflect this. However, unfortunately, that is not the case at all, as life expectancies are actually, for the first time in history, on the decline. This is absurd when you consider how advanced we are, and whilst it should not be happening, sadly, it is happening. Worldwide obesity rates are at record breaking highs, our diets are unhealthier than ever before, and more and more of us are leading increasing sedentary lives. Combine all of the above, and you have a recipe for poor health, leading to all kinds of health complications. Currently, hypertension, also known as high blood pressure, is proving to be one of the biggest health risks in the entire world, with the condition contributing to more than 15% of all deaths in the United States alone. The condition is prevalent in countries all over the globe, and as a result, it needs to be stopped sooner, rather than later. Suffering with hypertension will increase your risk of being affected by conditions including:

· Strokes

· Heart attacks

· Renal failure

· Aneurisms

· Cognitive failure

· And more…

The good news however, is that there are a number of ways to lower blood pressure naturally, without the need to rely on drugs and medications. Whilst these medications can indeed prove to be useful ways to lower blood pressure, much of the time, these drugs cause a whole host of harmful side effects, which then need controlling with other medications, which also cause harmful side effects, which need controlling with other drugs, and so on. Because of this, people are instead now looking for natural ways to lower blood pressure and take back their health. If this applies to you, we’ll now be taking a look at some of the most effective methods of naturally lowering blood pressure, so have a read, and see what you think.

Get plenty of regular exercise – In terms of lowering blood pressure, you don’t get more natural than good old fashioned exercise, and if you’re guilty of being a couch potato that gets little exercise other than getting up and walking to the fridge, you will need to change this as soon as you possibly can. Experts have revealed that around 30 minutes of moderate exercise performed 3 – 5 times per week, could actually reduce your blood pressure by as much as 9 mm Hg (Millimetres of Mercury). For best results, it is low/moderate intensity forms of exercise that are the most beneficial, with cardiovascular movements and activities proving especially popular. Activities such as walking, jogging, hiking, swimming, cycling, and even dancing, are all very effective at helping to get your blood pressure down, in a relatively quick amount of time. Not only is exercise a great way of battling hypertension, exercise is also a great way of avoiding the condition altogether. If you are suffering from pre-hypertension, where you are dangerously close to suffering from hypertension, regular physical exercise can actually get your numbers down to safe and healthy levels. Be careful of extreme exercises and workouts however, because if you push yourself too hard, you could actually put your blood pressure up.

Lose weight – As mentioned, obesity levels all across the globe, are higher than ever before, and that is obviously having a knock-on effect when it comes to people’s blood pressure levels. As your weight begins to increase, so too will your blood pressure, as the body and major organs are having to work harder to deal with the added weight that you are carrying. As if that wasn’t bad enough however, being overweight can lead to sleep apnea, which is another condition that has been found to nudge blood pressure levels up even further. If you’re looking for safe and natural ways to lower blood pressure, a great place to begin is with your weight. Providing you are overweight, losing weight will very quickly help get your blood pressure levels down. You should lose your weight in a safe and controlled manner, so make sure you do it through exercise and healthy eating, rather than crash dieting, or any other extreme measures. Studies have found that individuals who carry a lot of abdominal body fat, are most at risk of suffering from hypertension.

Reduce salt intakes – Whilst salt is indeed a very tasty food seasoning, too much sodium (salt) has been proven to cause a dramatic spike in blood pressure levels, which is why you should cut back on your salt intakes if you’re worried about your blood pressure. Ideally, you should limit the amount of sodium you consume to less than around 2,300mg each day. If however, you are sensitive to salt, this should be reduced to just 1500mg each day. Individuals that are generally considered sensitive to salt are: people aged 51 or over, people suffering with hypertension, kidney disease, or diabetes, as well as African Americans. Whilst it may seem difficult, once you get the hang of things, reducing sodium intakes is actually very simple. To begin with, if you do cook and season your food, use less salt. On top of that, you can purchase low sodium salts, you can read salt/sodium contents on food packaging, you can avoid processed meals, and you can avoid junk food. It may be tough, but of you ease into things and make small changes, you will see big results.

Clean up your diet – In terms of how to naturally lower blood pressure, cleaning up your diet is another great place to begin, for a number of reasons. If you cut out processed and unhealthy junk food, and replace it with fresh, healthy, and natural foods instead, you will be giving your body what it needs. Consume plenty of fruits and vegetables as they are full of vitamins, minerals, and other nutrients that the body thrives upon. On top of that, get your protein from lean and natural sources, ensure your fats are also healthy, and get the majority of your carbohydrates from complex sources. Experts have found that diets rich in healthy produce, and low in unhealthy ingredients, can get your blood pressure down by as much as 14 mm Hg. In particular, think about consuming foods rich in Potassium, such as Kale, Spinach, and Bananas, as Potassium has been found to help suppress the effects of sodium on a person’s blood pressure levels.

If you smoke – quit – Smoking is one of the unhealthiest and damaging habits that a person could ever take up, yet sadly, millions of people all across the globe are smoking cigarettes on a daily basis. Not only does smoking make you smell bad, it also stains your teeth and hands, it ages the skin, it costs a fortune, oh, and it causes a number of different forms of cancer. The damaging effects of smoking don’t stop there however, as smoking also increases your blood pressure each time you have a cigarette. The more you smoke, the more your blood pressure will increase. Cigarettes are packed full of harmful chemicals that have incredibly damaging effects on the body, and because they are addictive, quitting smoking can be tough. However, it can be done, and if you do happen to quit smoking, your life expectancy and your health will both improve drastically.

Try not to get stressed – Obviously, telling somebody to not get stressed is far easier said than done, because we all know how stressful life can be, and how certain situations can cause us to feel stressed and anxious. Some people however, get stressed over things that truthfully, should not cause them to feel stressed at all. If you are one of those people, if you feel yourself getting wound up, stop, take some deep breaths, and remind yourself that it really is not worth it. For example, if you are driving and you get stuck behind a slow driver – so what? Unless you are late for something, your day will not be affected at all, and screaming and shouting will just make you feel even worse, and will gradually bump up your blood pressure. Obviously some things may be out of your control, but if things that are in your control are causing you to feel stressed, then stop, take a few moments, and try to calm yourself down. To help you better cope and deal with your stressors, try changing the way you think, know what your triggers are, look for solutions instead of complaining, and truthfully unless it really is serious, just don’t sweat it. You can also try various relaxation techniques in your free time, which will not only help to reduce your stress, but may even prove to be effective ways of naturally lowering blood pressure.

Have your blood pressure checked regularly – Finally, whether you suffer from hypertension, pre-hypertension, or you just want to ensure that your blood pressure levels remain stable, you should make sure that you have your blood pressure levels checked on a regular basis. For best results, rather than purchasing a tester yourself, you should have it done by a professional, who will have the best equipment and expertise, and will be able to provide you with an accurate reading. By having your blood pressure checked regularly, you will not only be able to get an accurate reading of your blood pressure levels, but you will also be able to get an idea as to whether or not, your various techniques for naturally lowering your blood pressure levels are working. If you have been doing more exercise for the last few weeks, and you see that your blood pressure has dropped compared to your last test, you know that the exercise is working, which may then spur you on and motivate you to keep going. Providing you are able to get your blood pressure levels into safe readings, you may only need to see a doctor 1 – 2 times per year, although if your levels are high, your doctor will wish to see you on a more frequent basis, in order to monitor your blood pressure levels.

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