Natural Ways That Help Lower High Blood Pressure

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What is blood pressure? It is the force that causes the blood to pump from the heart to the arteries. The normal reading of blood pressure is typically less than 120/80mmHg. When this goes higher than normal, it means that the blood is moving through the arteries more quickly and forcefully, putting more pressure to the soft tissues and eventually destroying the blood vessels. One then is diagnosed with hypertension.

Hypertension is usually called a silent killer, as it doesn’t present with symptoms at the onset, not until there is already substantial damage to the heart. Most people are not aware that they do have hypertension because the symptoms are not visible.

To prevent this condition from silently and slowly killing us, try to do these following tips.

  1. Get Physical. Moving is one of the essential things to do to avoid several conditions. Aside from effectively lowering blood pressure, exercise improves strength, balance, and mood. It also reduces heart disease and diabetes risk. Visit the gym and ask for an exercise plan for your training coach. If you’re up for it, you can take your physical activities outside. Go hiking, biking, or mountain climbing.

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  1. Reduce Your Salt Intake. Salt can cause water retention in the body, which may lead to increased blood pressure. The AHA suggests that we must limit our salt intake between 1500 and 2300 milligrams daily, which is equal to half a teaspoon of salt. To avoid too much salt, you can avoid adding it on your food but use herbs and spices instead to cover for the blandness. You should also restrict yourself from eating a lot of processed foods, as these are loaded with too much sodium.

 

  1. Base Your Diet On The DASH. The Dietary Approaches To Stop Hypertension consists of eating lean meats, low-fat dairy, fish, chicken, vegetables, fruits, and whole grains. It also includes avoiding foods like whole dairy products, fatty meats, processed foods, and other foods that are highly saturated in fat.

 

  1. Stop Smoking. There is never anything good that you get out of smoking. In fact, the older you get, the higher your risk of suffering from hypertension, emphysema, and congestive obstructive pulmonary diseases. Second-hand smoking has even far worse side effects than the smokers themselves. Lung cancer is the most life-threatening disease that people get from passive smoke.

 

  1. Lose Weight. Blood pressure and body weight are directly proportional, meaning that as you gain excess weight, your blood pressure rises. That is why it is vital to keep your weight at bay. Even losing as little as ten pounds can tremendously help lower one’s blood pressure. The size of your waistline and your belly is also crucial in controlling your blood pressure. The bigger the fat encircling your waist (visceral fat), the higher the risk for hypertension. Also, it is ideal for a woman’s waistline to be less than 35 and men’s to be less than 40.

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  1. Avoid Stress. These days, life is quicker than usual with businesses booming, and millennials are catching up with the many struggles to success. It can be difficult to make time to relax and rejuvenate. However, you must avoid stressing yourself too much, as this may cause you to feel anxious, depressed, and exhausted. All of these lead to mental and physical problems, including high blood pressure. Find time in your hectic schedule to slow down and rest your body and mind. You can take a 30-minute break from work and take a nap, or an hour after work to go to the spa and have a massage. Try other practices that you can do at home, like yoga and meditation.

Conclusion

If left untreated for some time, the risk of high blood pressure leading to more serious conditions such as heart attack, stroke, and kidney failure would be close to reality. Once you are aware that you are hypertensive, do have regular visits with your physician and try to follow all the tips mentioned above. It may be a cliché, but indeed, health is wealth.

 

 

 

Aging Gracefully Through Proper Vitamin Intake

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I’ve often asked my Granny what she does with her skin. It has remained flawless as ever. She tells me that she gets a dose of sunshine every morning, that’s one. She also makes sure that she eats moderately, without too much oil in her food. But she says that when she reached the age of 50 and above, she would never miss taking her vitamins. Vitamins have so much that they can share for the body, especially those that provide a major supplement for the brain and the heart.

Below is a list of vitamins that older adults need to take to prepare them for enjoyable and meaningful aging.

Calcium. You lose more calcium as you grow older. There is a possibility of bone breakage, particularly to women when they reach their menopause. Calcium aids in strengthening your nerves, muscles, blood vessels, and cells. Women who are older than 70 must get about 20% more calcium than those below 50. Make yogurt, milk, and cheese your favorite sources of calcium.

Vitamin D. To be able to absorb calcium in your body, you must take it together with some vitamin D. A great source is sunlight, although it will be more difficult to get it from the sun as you age. You can get alternative sources of fatty fish such as salmon.

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Vitamin B6. This vitamin is one of the main building blocks for a baby’s brain growth, which is why you need it more as you grow up. Some studies have shown vitamin B6 blood levels in older adults and sharp memory, although it hasn’t been proven to improve or alleviate mental abilities in cases like dementia. Liver, fatty fish, and chickpeas are easy and cheap sources of vitamin D.

Vitamin B12. This vitamin is specifically vital for building nerve and blood cells. You get vitamin B12 by consuming fish, eggs, dairy, and meat. Most people get sufficient vitamin B12, but sadly, the values might change as you age. This may lead to atrophic gastritis, which makes it difficult for your body to absorb vitamin B12 from food that you eat. Perhaps you can consume more cereal in the morning. Alternatively, there are pills or injectable B12 shots available in the market.

Magnesium. A building block for creating bone and protein, magnesium can be acquired by eating nuts, leafy greens, and seeds. It also helps lower or maintains your blood sugar levels. However, as most people grow old, they eat less of these sources, so some of those who significantly lack magnesium in their system need to take medications that inhibit the body from absorbing the vitamin.

Omega-3. They aren’t called essential fatty acids for nothing. Omega-3 is not created in the body, and its importance for the brain, eyes, and sperm cells are paramount. Thus, one must consume fatty fish, canola oil, chia and flaxseeds, and walnuts to get a dose of this vitamin. It can also protect you from Alzheimer’s, dementia, arthritis, macular degeneration, and other age-related conditions.

Zinc. Majority of the older adults in America take this vitamin for granted because not much is said about it. Zinc is a line of defense against inflammation and infection, and it helps protect one’s vision as well. The best source by far of this vitamin is oysters, but you can also get it from crab and beef.

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Fiber. By now, almost everyone knows that fiber is good for us. But perhaps only a few know that it becomes more vital as we age. Fiber helps protect the old from stroke, diabetes, indigestion, and hypercholesterolemia. Seniors are required to consume 6 to 10 servings of whole grains or approximately ten servings of vegetables.

Conclusion

Whether you want minerals, vitamins, or fiber, it is always best to get them from the food that we eat instead of just supplements or pills. It can be challenging for most Americans, as they sometimes can’t do a balanced diet. If you need help, consult a dietician or your primary physician.

 

 

 

Age Is But A Number – And A Feeling

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Through several studies through the years, the saying ‘you’re only as old as you feel’ has proven to be true. Researchers discovered that older adults who had a positive outlook and were full of hope in life had more than 40% likelihood of completely recovering from a moderate to severe disability compared to those who had negative thoughts about aging. The former was also found to have a slower decrease in their capacity to perform activities of daily living, like bathing and other self-care tasks. Now experts are considering that this concept may be worth looking into.

An Assessment On Aging And Recovery

A study was done on 500 individuals aged 70 and older that were regularly surveyed and interviewed about how they see themselves when they grow old. This study went on for 11 years.

Initially, not one participant was disabled, but later, everyone needed help with his or her basic daily activities like dressing, walking, and bathing. Some participants were severely disabled, while others only had mild disabilities. In the middle of their study, they were asked to answer the question, “What are the five words or phrases that enter your mind when you think about old people?” The outcome was strongest for seniors who were severely disabled, 44%, which had a higher likelihood of recovering fully from their disabilities.

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There are, of course, a lot of factors that may affect the extent to which an individual heals from disability. The study showed a secure connection between older adults who had a positive outlook and perception about aging and those who were severely disabled but healed completely compared to those who were negative stereotypes.

Positive Vs. Negative Attitude On Aging

Indeed, positive perception about growing old may help seniors recover from disability and improve independent living in different ways, according to researchers. Among the most common ways is psychological. When someone’s attitude towards growing old is that his health does not depend on his age but how he manages it, the outcome is overwhelming. For instance, seniors who believed that they don’t feel old and weary might probably live a healthier lifestyle, consistent with their doctor’s visits, and take their medicines religiously.

On the other hand, those who had negative and pessimistic views about themselves growing old may have difficulty adjusting to old age, as they don’t feel that they are in control and that their health depends on what they do. Additionally, these types of seniors are also most likely to suffer from more stress, unable to overcome their problems quickly, and tend to be diagnosed with heart diseases and other chronic conditions. Researchers finally concluded that they needed to change their attitude for the better and see aging as a positive rather than a negative event that happens to everyone.

Conclusion

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Are you among those who think that when they age, they become withered, useless, and unlovable? Stop the nonsense! You must learn to change your negativity into positivity to move forward and grow old gracefully. How do you do that? How does one achieve and maintain a positive attitude? You can begin by acknowledging the fact that nothing is permanent in this world. When we have done that, then it will be easier to find the silver lining in the experiences that you will go through. See the good in every situation instead of focusing on the bad. Enjoy your journey to getting older!