Nutrition & Health Tips Archives - Page 2 of 4

Fitness: Moving to the Next Level

In this article, Fitness: Moving to the Next Level, I am ready to share my personal journey to take it to the next level with Physical Therapist, Diane Foley and her work-out partner Karen DeGeal. For those who need to catch up, in Body Beautiful — Weight Control and Exercise, I summarized and posted the links to a number of articles as a quick resource to help you achieve your body beautiful goals.

exercise, weight control, body, beautiful, beach, bikini, ocean, water — Summer Is Upon Us
Body Beautiful — Weight Control & Exercise

For some, the mere advent of summer was enough incentive to get started. For those with a regular exercise routine, you may be ready to take your fitness and move it to the next level, like me. My incentive wasn’t the advent of summer, but my daughter’s wedding. I’m about to be the mother of the bride… . Thankfully, Diane and Karen are set on making me one “hot mama.”

HISTORY

physical therapist, Diane Foley — Diane Foley, Physical Therapist

First I’d like to share a little background since this is a more personal journey. Diane and Karen have been close friends and workout partners for quite a few years. They are both in exceptional shape and advanced in their routine. When I asked if I could join them, they welcomed me with open arms. Little did I know the extra work required to include me – a newbie. Fortunately their passion is to make a difference in the lives of others and they wholeheartedly invited me in and took me on as a special project. That being said, each routine Diane created at the advanced level for herself and Karen, had to be redesigned for me, the newbie. To alleviate boredom, Diane changes up the routine EVERY FEW MONTHS.

I wanted to share my journey so that others may benefit as well — the newbies as well as the more advanced. However, MAKE SURE YOU GET YOUR PHYSICIAN’S APPROVAL WITH ANY CHANGE IN YOUR HEALTH CARE REGIMEN — IT’S CRUCIAL!

CIRCUIT TRAINING STATIONS:

THE BRILLIANT DESIGN OF CIRCUIT TRAINING IS EACH PERSON CAN MODIFY EACH EXERCISE TO FIT THEIR INDIVIDUAL FITNESS LEVEL.

fitness, exercise, aerobic exercise, weights, body beautiful, weight control, weight loss — Fitness – Moving to the Next Level

Each routine is divided into stations, which makes it easier to work out in a group since we have a different station as our starting point. Every exercise is done for one minute. COMPLETE THREE ROUNDS TAKING A WATER BREAK BETWEEN EACH ROUND. There is something for everyone with two tracks — one for the newbie and the other more advanced.

This article provided the background on my personal journey as I take it to the next level. The next article will introduce you to the first station.

What level are you?

Pain — It’s Inevitable

Pain is inevitable in every person’s life. Whether caused from prolonged sitting in front of a computer screen, a sports related injury, arthritis, heavy lifting, or just twisting your body the wrong way, pain is guaranteed. But what causes it?

pain, Natural pain remedies, NSAID, nonsteroidal anti-inflammatory drugs, Motrin, Advil, Aleve, Ecotrin, Bayer, Ecotrin, aspirin, naproxen sodium, and ibuprofen, inflammation, Arnicare — Inflammation Is the Culprit

Inflammation is the culprit — the manner in which the body heals itself through focused immune activity on the area of injury or infection. Common forms of inflammation include

redness,
swelling,
pain, and
heat.

Frequently suffers find relief through anti-inflammatory drugs whether by prescription or over-the-counter. This article explores some considerations in the selection of anti-inflammatory agents.

Common Pain Relievers

Most people are accustomed to NSAIDs (nonsteroidal anti-inflammatory drugs), a pain reliever commonly found either by prescription or over the counter. Recognizable over-the- counter brand names include Motrin, Advil, Aleve, Ecotrin, Bayer, and others. Among some familiar generic names are aspirin, naproxen sodium, and ibuprofen. Inflammation reduces with prescription doses. Commercials for quite a few of these drugs are a common occurrence, but the audience tends to either leave the room or zone out by the end of these commercials.

Side Effects

Take Heart with Potassium – The Role of Your Kidneys

Unfortunately, towards the end of these commercials is typically where important facts are revealed in order to make an informed decision on its use — the possible side effects. All NSAID labels include warnings of potential risks of stomach bleeding, heart attach, and stroke. There are other potential side effects which may include liver or kidney problems, allergic reactions, stomach ulcers, leg swelling, heartburn, headaches and dizziness. These are just some of the typical side effects, it’s not all inclusive.

Natural Pain Remedies

Natural pain remedies are an alternative to NSAIDS. There are quite a few of them on the market in the form of creams, gels, and tablets. Please talk to your health care provider concerning your health care practices, especially before trying something new.

What is your preferred natural pain remedy?

References

1. https://www.cdc.gov/arthritis/basics/types.html
2. https://www.cdc.gov/pcd/issues/2012/pdf/11_0301.pdf
3. https://www.cdc.gov/chronicdisease/resources/publications/aag/arthritis.htm
4. https://www.cdc.gov/pcd/issues/2014/pdf/14_0298.pdf
5. https://www.cdc.gov/pcd/issues/2014/14_0298.htm
6. http://www.medicalnewstoday.com/articles/248423.php
7. http://www.medicalnewstoday.com/articles/248423.php?page=3#some_herbs_have_anti-inflammatory_properties

Popeye the Sailor – Man & Spinach

Who hasn’t heard of Popeye the Sailor Man? His strength came from a can of spinach — or did it? Spinach contains nonheme iron, the form of iron that is not readily absorbed unless a person is deficient or it is consumed in combination with heme iron (animal products) or vitamin C. Not only is the form of iron not easily absorbed in spinach, but spinach contains compounds that bind with iron and interfere with its absorption. This article will further explore iron’s absorption and distribution.

Interference

Popeye the Sailor, iron, trace minerals, minerals, blood, hemoglobin, anemia, heme iron, nonheme iron, vegetarians, vegetables, absorption, growth, development, animals, meat, RDA, Vitamin C, bone marrow, interference, oxalic acid, tannins, polyphenols, spinach, phytic acid — Tea — Tannins & Absorption of Nonheme Iron

The absorption of nonheme iron is affected by many dietary factors. Oxalic acid in vegetables and phytic acid as well as additional factors found in grain fibers can bind iron and decrease its absorption. In tea, tannins (polyphenols) reduce the absorption of nonheme iron. If someone has an iron deficiency, the intake of tannins should be watched and fiber intake should be kept within current recommendations. Additionally, zinc supplements will interfere with the absorption of nonheme iron since zinc and iron compete for absorption. (1) (2) (3)

Iron Needs & Absorption

The body’s need for iron is the single most important element affecting nonheme iron absorption. Iron needs increase:

During growth and pregnancy;
During a state of iron deficiency; and
At high altitude due to the air’s lower oxygen concentration resulting in the increased concentration of hemoglobin in the blood. (2) (3)
Colorado Rockies – High Altitude & Iron Absorption

Where there are inadequate iron stores, the main protein that transports iron in the blood easily binds additional iron from intestinal cells, moving this iron into the bloodstream. On the other hand, when there are adequate iron stores and the protein that binds iron in the blood is totally saturated with iron, little is absorbed from the intestinal cells where iron stays bound. (2) (3)

It is through this mechanism that iron, and the nonheme form in particular, is only absorbed as needed under normal circumstances. Intestinal cells have a two to five day life cycle. If iron is not needed, it will be excreted from the iron that is stored in intestinal cells. Even though high doses of iron is toxic, under normal dietary conditions in the majority of people it is carefully regulated. (2) (3)

Distribution

The hemoglobin molecules of red blood cells contains the majority of iron in the body. The bone marrow stores some, and a small amount is found in other body cells, for example the liver, to store it. The iron found in these body stores can be mobilized if iron is needed. However, these iron stores can be depleted if there is a chronically inadequate intake of dietary iron. (2)

In light of the fact that iron deficiency remains a world wide problem, its absorption is an important factor. Even though a food may be rich in iron does not mean it will be absorbed. The form of iron as well as interference with anti-nutrient compounds and mineral interactions all affect absorption. Taking a specific mineral supplement will interfere with the absorption of other essential minerals. It is for this reason natural supplements are most effective. (2) (3)
References:

(1) https://www.cdc.gov/immpact/micronutrients/index.html
(2) https://www.cdc.gov/nutritionreport/99-02/pdf/nr_ch3.pdf
(3) https://www.cdc.gov/mmwr/preview/mmwrhtml/00051880.htm

Body Beautiful – Weight Control & Exercise

With summer upon us, there’s new incentive to reach that ideal body weight and get fit. Anyone can achieve their body beautiful with weight control and exercise. Does it take work? Absolutely! Is it worth it? That’s up to you. I’ve posted a number of articles to help you achieve your goals, but instead of searching to find your answer, this post provides the links with a brief description for your convenience. Then, we’ll take it to the next level… Remember, always speak to your physician before making any changes to your health care regimen.

START OVER/TAKE CHARGE: ENERGY BALANCE & WEIGHT CONTROL

weight control, energy balance, take charge, motivation, exercise, portion control, maintenance — 5 lb Human Fat Model

Provides an overview of energy balance and how it relates to weight control.
Tip #1 – Write it down.
Tip #2 – Use an app.

ON THE ROAD TO HEALTHY LIVING: FOOLPROOF YOUR PLAN!

energy balance, take charge, motivation, portion control, maintenance — On the Road to Healthy Living

Learn how to set your goals and create a realistic plan.
Tip #3 – Find an accountability partner.
Tip #4 – Cut out distractions.

THE KEY TO SUCCESSFUL WEIGHT CONTROL

Fish, healthy, — Trout the Healthy Way
The Key to Successful Weight Loss

The key is in portion control. Learn the difference between a portion and a serving size.

Tip #5 – Add water.
Tip #6 – Fill with fiber.

LEAN BELLIES AND BODY TYPE

exercise, weight control, energy balance, take charge, motivation, portion control, serving size, maintenance — Body Type: Apple or Pear

Although we’re each born with a certain body type, excess fat around the middle is dangerous.

Tip #7 – Chew longer with smaller bites.
Tip #8 – Consume protein.

LOW CALORIE ALTERNATIVES COUNT

exercise, weight control, energy balance, take charge, motivation, portion control, serving size, maintenance, food choice, low calorie alternatives — Supermarket – Low Calorie Alternatives

Replace high calorie foods with low calorie alternatives. Check out the recommendations.

Tip #9 – Think smaller.
Tip #10 – Eat protein after exercising.

EXERCISE IS KEY: A TRIBUTE TO OUR MILITARY!

Exercise is critical to your health. Take a step in the right direction — the benefits of walking.

MOTIVATED? TIPS FOR CALORIE CONTROL!

When you’re ready to take the weight off and keep it off, you are motivated. Check out the tips for success in the following areas:

Plan
Activities
Eating Behavior
Parties & Holidays
Your Reward
How to Monitor Yourself
Shopping

YOUR HEALTH – A FEW SIMPLE MOVES

Meet Physical Therapist, Diane Foley, and learn a few simple moves to decrease some of the health risks associated with sitting. In this article, Diane provides a stretch for the first of five common muscle groups affected by sitting — the neck.

SIMPLE STRETCHES TO REDUCE THE PAIN OF SITTING

Chest Stretch, Pectoral Stretch, Stretches — Diane Foley, Physical Therapist
Pectoral Stretch

This article is the second in the series with Diane and focuses on the next muscle group — the chest (pectoral) muscles.

LOWER BACK — STRETCHES TO MAKE A DIFFERENCE

side stretch, lower back muscles — Side Stretch for the Lower Back

The title says it all.

STRETCHES TO ALLEVIATE STIFF TIGHT HIPS

Stretch, hip flexor, hip muscle — Hip Flexor Stretch

Sitting causes the front of the hips to stiffen and tighten. Stretching these front hip muscles (hip flexors) is important. Diane shows you how.

HAMSTRINGS AND CALVES — STRETCHES

stretches, stretches for the back of the legs, calf stretch lunge — Stretches for the Back of the Legs — Calf Stretch Lunge

Hamstrings and calves are the last muscle group in this series affected by prolonged sitting. Take short breaks throughout the day to stretch and make a difference in your life.

With the review complete, we are ready to take it to the next level. Follow me in this next series as I personally bump it up a notch with Diane and her exercise partner Karen. Although Karen and I share the same first name, she is way ahead of me on the fitness scale.

Are you ready? What’s your incentive?

Iron Man & Woman – Iron Absorption

“Iron Man & Woman” — For hundreds of years the importance of dietary iron was common knowledge. Despite this understanding, one of the most common worldwide nutrient deficiencies is iron. This is also the only nutrient where the RDA for men is less than the RDA for young women. (3)

Every living cell contains iron, amounting to approximately 5 grams, or one teaspoon for the whole body. Iron absorption is based on a number of factors. This article provides an overview of what factors come into play in its absorption. (2)

Absorption – Controls

Hypertension, Silent Killer, High Blood Pressure, Uncontrollable Risk Factors, Age, Family History, Atherosclerosis, preventable risk factors, obesity, excess weight, inactivity, alcohol. — Hypertension – The Silent Killer — Exercise Makes a Difference

Once iron is absorbed it is not easily eliminated from our bodies, therefore, it is important to control iron absorption. Several mechanisms exist to regulate our body’s ability to absorb iron. Generally, iron absorption depends on:

the body’s need for iron,
its form in a particular food,
and many other factors.

Healthy people absorb approximately eighteen percent of the iron present in food, however people who are iron deficient absorb more. (2)

Absorption – Form Counts

Iron is found in different forms based on the food. The amount absorbed is influenced by the particular form. Within animal flesh, approximately forty percent of the total iron is:

hemoglobin, the form that is found in red blood cells, and
myoglobin, the pigment that is present in muscle cells.

This kind of iron is referred to as heme iron and is absorbed approximately 2 – 3 times better than nonheme iron (the simple elemental iron). Nonheme iron is the form that is added during the enrichment process to grain products. It is also found in:

animal flesh,
milk,
eggs,
grains,
vegetables, as well as
other plant foods. (2) (3)
Citrus Fruit – Increases Absorption of Nonheme Iron

Consuming nonheme iron with heme iron together increases the absorption of nonheme iron. Consuming more vitamin C rich foods will increase iron absorption, especially if blood iron is too low or there is inadequate dietary iron. Copper also aids with the body’s iron use.

Iron is the oldest known trace mineral critical for the growth and development of the human body. A number of factors influence its absorption, including its form (whether heme or nonheme) as well as other foods with which it is consumed. The body of knowledge is vast and this article just touches upon its absorption. The next article will further delve into what affects its absorption and its distribution.

References:
https://www.cdc.gov/immpact/micronutrients/index.html
https://www.cdc.gov/nutritionreport/99-02/pdf/nr_ch3.pdf
https://www.cdc.gov/mmwr/preview/mmwrhtml/00051880.htm

Without the Trace – Minerals That Is

Without the trace — minerals that is, you cannot maintain a healthy life. Also referred to as microminerals, this area of nutrition science is growing at a rapid rate. Although the importance of iron has been known for centuries, it is only within the last 50 years that scientists recognized the significance of other trace minerals. Even though only 100 milligrams or less of each of these minerals are required daily, they are as essential as major minerals for good health. (5)

This article provides a general overview of trace minerals. Discover additional key facts and findings including rich sources of specific trace minerals in this next series of articles.

The Mystery Uncovered

trace minerals, microminerals, iron, iodide, zinc, selenium, copper, fluoride, chromium, manganese, and molybdenum, vitamin C, deficiencies — Selenium Deficiency Found in Remote Areas of China

The importance of each micromineral is like following a good mystery, and still, evidence continues to unfold.

Scientists found a rare type of heart disease in a remote area of China. This disease was linked to a deficiency in selenium.
In 1961 other research scientists linked a zinc deficiency to dwarfism, prevalent among Middle Eastern villagers.
In the latter part of the 1960’s and early 1970’s synthetic formulas for intravenous feeding omitted some trace minerals. When recipients of these intravenous feedings showed symptoms of deficiencies, it led to the identification of these trace minerals. (1) (2)

The Difficulty in Identifying Trace Minerals

minerals, supplements, lab — Mineral Supplements are Manufactured in the Lab

The difficulty lies in the ability to define precisely what our trace mineral needs are since only minuscule amounts are needed. In order to measure these minute amounts in both body tissues and food, highly complex technology is required.

Although the mystery continues to unfold, we are aware of iron, iodide, zinc, selenium, copper, fluoride, chromium, manganese, and molybdenum. In the next article, we will see how foods rich in vitamin C increases the absorption of minerals, and iron in particular, a trace mineral commonly found deficient in a large percent of the world’s population. (1) (2) (3) (4) (5)
References:

1. https://www.cdc.gov/nutritionreport/99-02/pdf/nr_ch4b.pdf
2. https://www.cdc.gov/mmwr/preview/mmwrhtml/mm6302a3.htm
3. https://www.cdc.gov/nutritionreport/99-02/pdf/nr_ch4a.pdf
4. https://www.atsdr.cdc.gov/ToxProfiles/tp132-c1-b.pdf
5. https://www.cdc.gov/nutritionreport/pdf/Trace.pdf

Take Heart with Potassium

Take heart with potassium… . In order to live, you need minerals. Not just any mineral — eating dirt won’t be helpful, but everyone needs those major and trace minerals required for basic life functions. This article will take an in-depth look at the major mineral, potassium.

Heart Health: Potassium and Sodium

Potassium and sodium share many of the same life functions, namely transmission of nerve impulses and fluid balance, but in different locations. Where sodium operates outside the cell, potassium operates inside. Fluids found inside the cell (intracellular fluids) contain most of the potassium found in the body — 95%.

Your Blood Pressure: What’s Healthy – What’s Not

Additionally, where sodium intake increases blood pressure, potassium lowers blood pressure. Potassium is a critical element for cardiovascular function. (1) (2)

A person who has low blood potassium is in a life-threatening situation. Often, symptoms include:

muscle cramps,
loss of appetite,
constipation, and
confusion.

Eventually the heart will beat irregularly, thus decreasing its ability to pump blood. (1) (2)

Potassium Needs:

potassium, trace minerals, microminerals, sodium, hypertension, heart health, blood pressure, heart, intracellular fluids, processed food, unprocessed food, minerals, vegetables, fruits, whole grains, milk, meats, and dried beans, kidneys, minerals — Whole Grains – Mineral Rich

Adults need to consume 4700 milligrams (4.7 grams) per day in order to fulfill the Adequate Intake for potassium requirements. The food and supplement labels use the Daily Value based on 3500 milligrams. Although approximately 90% of the potassium we eat is absorbed, the average North American only consumes 2000 to 3000 milligrams of potassium per day. Most need to increase their intake. (3) (4)

Where sodium is often added to foods, potassium is not, contributing to a lower intake. Also, those with high blood pressure being treated with diuretics are at risk of depleting their body’s potassium stores. Therefore, people who take diuretics waste their body’s potassium and must carefully monitor their intake of this mineral. Foods high in potassium are healthy additions to their diets. (3) (4)

No Upper Level for potassium is set since potassium toxicity is not a risk with typical food intakes as long as the kidneys function properly. Those with unhealthy kidney function, however, are at risk for the build up of potassium in the blood. This prevents the heart from functioning and slows the heartbeat. If left untreated, it results in death. (3)

Potassium Sources:

The most healthy way to meet your potassium requirements is by increasing the consumption of foods rich in potassium. Unprocessed foods are generally rich sources of potassium, including vegetables, fruits, whole grains, milk, meats, and dried beans. (4) (5)

What’s your favorite potassium rich food? Do you have a recipe to share?

References:

1. https://www.cdc.gov/salt/index.htm
2. https://www.cdc.gov/media/releases/2011/p0711_sodiumpotassiumdiet.html
3. https://www.nal.usda.gov/fnic/dietary-reference-intakes
4. https://health.gov/dietaryguidelines/2015/guidelines/
5. https://health.gov/dietaryguidelines/2015/guidelines/appendix-10/

Without Warning… Steps to Avoid High Blood Pressure

Without warning, it could all be over. The diagnosis and treatment of high blood pressure is critical to prevent sudden death, cardiovascular disease, stroke, kidney disease, circulation problems in the legs, and vision problems. Better yet, take steps to avoid high blood pressure in the first place. The best preventive measures are natural and should be a way of life. The previous article identified certain lifestyles that increase the risk of high blood pressure; inactivity, obesity, and excess alcohol were a few. This article will identify the influence of certain minerals on a person’s blood pressure.

Sodium

Blood pressure is particularly sensitive to sodium, especially in certain populations that include older people who are overweight and African-Americans. In these individuals, an excessive amount of salt leads to the kidney’s retention of fluid correlating to an increase in blood volume which then causes an increase in blood pressure. Since not all people living in North America are susceptible to a higher blood pressure resulting from a person’s salt intake, it is number 4 on the list of lifestyle factors associated with hypertension. Obesity, inactivity, and alcohol abuse rate higher.

Helpful Minerals to Avoid High Blood Pressure

According to research studies, a diet that is low in salt and rich in potassium, magnesium, and calcium can reduce blood pressure within days of starting this kind of diet. The type of response seen is comparable to what is observed with commonly used high blood pressure medications. Further studies found a decrease in the risk of stroke among individuals who follow a diet that is rich in vegetables, fruit, and Vitamin C.

Generally, a low salt diet that is

rich in fat-free and low-fat dairy products,
vegetables,
fruits,
whole grains, and
some nuts

can significantly decrease the stroke and hypertension risk in countless people, especially those with high blood pressure.

The majority of the risk factors contributing to stroke and hypertension can be controlled and suitable changes to one’s lifestyle can make a significant difference in reducing a person’s risk. Experts in the field recommend that people with hypertension try to decrease blood pressure through lifestyle changes and diet before relying on blood pressure medications. Numerous studies find that consumption foods rich in minerals such as potassium, magnesium, and calcium as well as vitamin C combined with other lifestyle changes including moderate physical activity at regular intervals will contribute to better blood pressure control.

What’s your favorite mineral rich food?

References:

(1) https://www.cdc.gov/bloodpressure/risk_factors.htm
(2) https://www.cdc.gov/bloodpressure/family_history.htm
(3) https://www.cdc.gov/bloodpressure/conditions.htm
(4) https://www.cdc.gov/bloodpressure/behavior.htm
(5) https://www.nhlbi.nih.gov/files/docs/guidelines/express.pdf

Beware of Hypertension — The Silent Killer

Beware of hypertension, the silent killer. As Part 1 of the series pointed out, one in five North American adults have hypertension and this number increases in adults over the age of 65 to one out of every two. A number of factors can increase a person’s risk including family history, age, atherosclerosis, inactivity, obesity, and excessive alcohol intake. (1)

Uncontrollable Risk Factors

Two uncontrollable risk factors include:

Family History
Hypertension – The Silent Killer – Uncontrollable Risk Factors: Family History, Age

A person with a family history of hypertension starts out in life with a risk factor that they cannot control. Especially significant is whether one or both parents either have or had hypertension. (2)

As a person gets older, blood pressure typically elevates. (2)

Atherosclerosis and Medication

Atherosclerosis, a condition where arterial plaque builds up, is associated

Hypertension, Silent Killer, High Blood Pressure, Uncontrollable Risk Factors, Age, Family History, Atherosclerosis, preventable risk factors — Hypertension – The Silent Killer – Atherosclerosis

with age but could be preventable. Arteries are made to be flexible, however with the build up of plaque, this capability diminishes. Rigid blood vessels maintain a higher blood pressure. Ultimately the plaque decreases the kidneys’ blood supply reducing their capability to control the body’s blood volume, and thereby its blood pressure. (5)

There are hormone-like compounds and an enzyme that the kidneys secret that are designed to sustain a blood pressure that is healthy. The anti-hypertensive medications used to reduce high blood pressure often reduces these compounds’ effect. (5)

Lifestyle Factors

Excess Weight

Generally, people who are overweight have a risk for hypertension that is six times greater than lean people. The first lifestyle factor on the list leading to hypertension is obesity.

In order to support the excess tissue in individuals who are overweight or obese, the body creates additional blood vessels. These additional blood vessels increase the work performed by the heart and also increase the blood pressure. With obesity, adipose cells become insulin-resistant causing an elevation of blood insulin levels. The increased blood insulin level causes the body to retain more sodium and accelerates atherosclerosis. Without a doubt, obesity is linked to hypertension. Losing only 10 to 15 pounds often helps treat hypertension. (4)

Inactivity
Hypertension – The Silent Killer — Exercise Makes a Difference

Number two on the list of lifestyle factors is inactivity. If a person who is obese engages in physical activity on a regular basis (a minimum of 30 to 60 minutes five days a week) and loses weight, often the blood pressure will return to a normal level. (3) (4)

Alcohol Consumption

Approximately 10% of the cases related to hypertension are caused by an excess intake of alcohol. The good news is that this is generally reversible. Hypertensive men should have no more than two drinks per day while women no more than one. (4)

As the silent killer, hypertension cannot be ignored. Many of the factors increasing a person’s risk for stroke and hypertension are controllable with certain lifestyle changes. Weight loss, increased regular physical activity, and limited alcohol intake will make a significant difference. A diet rich in certain nutrients is essential. The next article will provide you with important information concerning essential minerals required to maintain a healthy blood pressure.

References
(1) https://www.cdc.gov/bloodpressure/risk_factors.htm
(2) https://www.cdc.gov/bloodpressure/family_history.htm
(3) https://www.cdc.gov/bloodpressure/conditions.htm
(4) https://www.cdc.gov/bloodpressure/behavior.htm
(5) https://www.nhlbi.nih.gov/files/docs/guidelines/express.pdf

Blood Pressure: What’s Healthy – What’s Not

This article, “Blood Pressure: What’s Healthy- What’s Not” is the first in a three part series. One out of every five adults in North America live with high blood pressure, also known as hypertension. After the age of 65, this number increases significantly to one out of every two adults. Since it often goes undetected, hypertension is commonly referred to as the silent killer.

Blood Pressure

Two numbers convey a person’s blood pressure:

the systolic (higher number) blood pressure and
diastolic (lower number) blood pressure.

The systolic blood pressure denote the arterial pressure as the heart muscle contracts and then pumps blood through the arteries. Optimally, it should be at 120 millimeters of mercury (mm Hg) or less. The diastolic blood pressure is the pressure within the artery when the heart is in a relaxed state. It should optimally be at or less than 80 mm Hg. The elevation in both of these numbers are strong

blood pressure, healthy heart, heart disease, heart beat, pulse, systolic, diastolic — Blood Pressure Systolic/Diastolic

indicators of disease. (1) (2)

Hypertension

By definition, hypertension is when the systolic blood pressure exceeds 139 mm Hg or the diastolic blood pressure exceeds 89 mm Hg for extended periods.

Primary or essential hypertension has no clearly defined cause and occurs in 95% of the cases. Secondary hypertension occurs in the remaining 5% of the cases and

blood pressure, healthy heart, heart disease, heart beat, pulse, systolic, diastolic, high blood pressure, silent killer, hypertension — Blood Pressure: What’s Healthy – What’s Not Hypertension: The Silent Killer

is often caused by sleep apnea (sleep-disordered breathing) and kidney disease. (1) (2)
Typically there are no symptoms of hypertension. To assure it does not go undetected, it is important to check it on a regular basis.

Importance of Controlling Blood Pressure

It is essential to control blood pressure to primarily prevent strokes and related diminished brain function, cardiovascular disease, poor circulation of blood in the legs, vision problems, and sudden death. People with hypertension are much more likely to suffer from these disorders than those with normal blood pressure levels. Additionally, smoking and elevated lipoproteins also significantly increases the risk for these diseases. Early diagnosis of hypertension is important. If the condition continues unchecked over a long period of time, typically it resists therapy and with time will advance to a more serious stage. (4)

Hypertension is a disorder that cannot be overlooked. In order to maintain a healthy lifestyle and decrease your risk of these life-threatening diseases, there are a number of preventive measures that can be taken. As the next two articles in the series will show, lifestyle changes and critical minerals are important to the function and maintenance of the heart and circulatory system.

References

https://www.cdc.gov/dhdsp/data_statistics/fact_sheets/fs_bloodpressure.htm
https://www.nhlbi.nih.gov/health/health-topics/topics/hbp
http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/UnderstandSymptomsRisks/Why-High-Blood-Pressure-is-a-Silent-Killer_UCM_002053_Article.jsp
https://www.nhlbi.nih.gov/health/health-topics/topics/hbp/atrisk

HISTORY

CIRCUIT TRAINING STATIONS:

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Common Pain Relievers

Side Effects

Natural Pain Remedies

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Interference

Iron Needs & Absorption

Distribution

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Absorption – Controls

Absorption – Form Counts

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The Mystery Uncovered

The Difficulty in Identifying Trace Minerals

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Heart Health: Potassium and Sodium

Potassium Needs:

Potassium Sources:

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Sodium

Helpful Minerals to Avoid High Blood Pressure

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Uncontrollable Risk Factors

Atherosclerosis and Medication

Lifestyle Factors

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Blood Pressure

Hypertension

Importance of Controlling Blood Pressure

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