Laughter is good medicine, and that is no joke! Studies show that laughter helps boost the body's immunity, eases pain, relives stress and lowers blood pressure. And think of this, laughter is free, it is without side effects and generally makes one feel better. If you have trouble being a happy person who laughs easily, make it a point to spend time with people who make you laugh and smile. It's good for your health!
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The "silent killer" is the fourth preventable cause of death we are highlighting from Dr. Alker. High blood pressure or hypertension often causes no symptoms, another reason for regular checkups with your doctor. This silent disease is the leading cause of kidney disease, heart disease, and impotence.
Hypertension is considered when a blood pressure reading is 130/80. A top number (the systolic reading) above 190 is a hypertensive emergency and can trigger a brain bleed, heart attack or kidney failure.
Symptoms include headache, decreased urination, chest pain and shortness of breath. Emergency care is required. To prevent a crisis, monitor blood pressure, reduce alcohol intake, stay active and consider the DASH diet. "The Dietary Approaches to Stop Hypertension, known as the DASH diet, is the greatest reducer of long-term high blood pressure", according to Dr. Alker.
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I doubt if anyone really wants to go to the doctor, but men are notoriously known for avoiding doctor visits. A Cleveland Clinic survey found that 72% of men would rather do household chores, such as cleaning the bathroom, than going to the doctor. Avoiding doctor appointments or skipping them can lead to serious health problems. Health screenings detect diseases before they show symptoms. Catching diseases before they start showing symptoms are when treatments are most effective. Below are 5 screenings doctors say every man should get:
Eating plenty (at least your daily requirement) of potassium rich food may cut your risk of having a stroke by 21% and lower your risk of heart disease, according to recent studies. This is a general statistic for the overall population, not specific just to those at a higher risk of stroke. Having taken care of my mother after she suffered a massive stroke, let me assure you that it is well worth loading up on these tasty potassium-rich foods to cut your stroke chances by any percent! A few of the potassium rich foods are, bananas, spinach, potatoes, sweet potatoes, poultry, cantaloupe, kidney beans, tomatoes, raisins, mushrooms, etc. Now I know there are some of those foods you like! If not, you have a real problem with your diet and should set out to change it immediately!
According to scientists, you are three times more likely to stay active and independent well into your 90s if you keep your heart and arteries healthy. The simple spice, cinnamon, can help you with that! According to scientists at the University of Tennessee, cinnamon can help balance blood pressure, cholesterol and triglycerides; nourishes heart tissues and prevent plaque buildup in arteries. Before you get too excited, this means you should add 1/2 teaspoon of cinnamon to your daily diet and your heart could be beating more strongly in as little as two weeks. No mention was made to suggest cinnamon rolls would be helpful!
Have you ever heard that potassium could help lower blood pressure but didn't understand why? Potassium is a mineral that blunts the effects of sodium, better known as salt. We all know that with a high blood pressure diagnosis comes the hated lecture about salt in your diet as it is known that too much salt can raise ones blood pressure.
If you suffer from high blood pressure or hypertension, sipping three cups of Hibiscus Tea every day may help to lower your systolic blood pressure number by up to 7 points in 6 weeks according to one study I saw. And that is on par with some medications.
According to Indonesian investigators, nibbling on refreshing cucumber slices may be what you need for your rattled nerves. In addition, it could trim a few numbers off your blood pressure. One heaping cup a day is recommended. Remember on hot days or when you need to be hydrated, cucumbers are high in water content, too. Why do cucumbers help with stress? The investigators found that these three key minerals in cucumbers, potassium, magnesium and phosphorus, calm jangled nerves and relax tight muscles.
If nectarines are not currently included on your food list, you might want to add them. Nectarines are a good source of immunity-boosting Vitamin C, potassium - essential for blood pressure control, etc, and Vitamin A which is important for eye health. When buying nectarines, pick ones that are fragrant and give slightly when lightly squeezed. You can't go by color as there are many varieties of nectarines that look ripe when they aren't. You can ripen a firm nectarine by setting in on the kitchen counter in a paper bag.
Do you drink alcohol? If you do, you need to read the rest of this post. There are many reasons to stop drinking alcohol or to cut back on the amount. Here are a few reasons you may not have considered or even known. Alcohol can cause inflammation in the body and inflammation is responsible for a lot of health problems. Alcohol is known to increase inflammation in the intestines, disrupting gut bacteria. Alcohol can change brain structure and function. It can raise blood pressure and increase the risk of stroke and heart disease. Experts recommend no more than one alcoholic beverage per day for both men and women.
Did you realize that people who spend their days in a sunny environment are more likely to live longer than those who spend their days in a dimly lit environment? Reasearch has shown that getting plenty of sun enhances circadian rhythms, which play a role in sleep, blood pressure, etc. It is suggested one should aim for 30 minutes a day.
Does anyone else remember hearing, "An apple a day keeps the doctor away."? That seemed to have been an important saying during my young years. Therefore, I was surprised to see apples at number five on this list. Following is the direct quote from the health guide I picked up in my oncologist office.
"These delectable fruits are high in soluble fiber, which promotes healthy blood lipid levels by decreasing the absorption of cholesterol in the digestive tract and increasing excretion. A 2020 review found that consuming apples is an effective way to lower your blood pressure, reduce total and LDL cholesterol levels, and lessen inflammatory markers, all of which helps guard against cardiovascular disease. Eating one small-to-medium-sized apple a day (about 100 to 150 grams) can support heart health, the review's research said."
Approximately 70% of Americans will have high blood pressure during their lifetimes. Even worse, 1 in 4 persons with hypertension (high blood pressure) have their blood pressure under control. It is a good idea to watch your sodium (salt) intake. Studies show that the higher the sodium intake, the more blood pressure increases with age. Salt causes the body to retain fluid thus causing an increase in blood volume. The increase in blood volume raises the blood pressure. One should never salt their food without tasting it first. It is beneficial to one's health to go easy on salt.
Heart disease is still the #1 killer in America and high blood pressure is a big part of that. Do you know what your blood pressure reading is? Do you know what it should be? Would you believe that over half of Americans aged 60 and older have high blood pressure? It is easy to get your blood pressure checked. Local pharmacies often have free blood pressure check machines that are helpful but most doctor offices will check your blood pressure for free or a minimal fee. The American Heart Association says the average person should have a normal blood pressure reading of below 120/80. Prehypertension is a reading of 120-139/80-89, Hypertension is a reading of 140-179/90-109 and Crisis Stage is a reading of 180+/110+. There are many good medications to help control blood pressure and diet and exercise work wonders. If you don't know your reading, find out what it is. Your doctor is your best source for information regarding your blood pressure reading.
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If your blood pressure is out of control, it is very important to do everything you can to get it under control. Uncontrolled high blood pressure (hypertension) is like a ticking time bomb. This time bomb can lead to such health problems as cardiovascular disease, heart attack, stroke, kidney damage, etc. But controlling your blood pressure can greatly reduce your risk of these health problems. Some people, including myself, need medication to control our blood pressure. But there are lifestyle and diet changes that can be very helpful. One of the simple yet effective ways to help control your blood pressure is to drink green tea. Green tea has many benefits and one of them is that the catechins, powerful flavonoids found in green tea, can lower blood pressure and LDL cholesterol levels. There have been studies that have also shown that some of the compounds in green tea can reduce the stickiness of blood thus helping to prevent blood clots and arterial disease. If green tea is not currently a part of your diet, I would suggest you start adding one to three cups of green tea per day.
There are other posts of this blog about celery but this is pretty complete.
Did you realize that every 40 seconds someone in the United States suffers a stroke? This information came from the Centers for Disease Control and Prevention. The good news is about 80% of these strokes are preventable! Two major factors contribute, independently, to most strokes. These two factors are high blood pressure and high cholesterol. (Not a good thing for me as I have both and a history of stokes in my family.) Philip Ades, M.D. cardiologist, stated, "Hypertension damages blood vessels and high cholesterol can cause the buildup of fatty deposits that narrow arteries. That information can be scary but there are ways to work toward keeping your arteries strong and resilient.
A Harvard study found that "belly breaths" can lower blood pressure. This is not a way to quickly lower your blood pressure when it has gotten too high. The study shows that it takes 10 to 20 minutes three times a week to lower the systolic BP 10 points and diastolic BP 5 points. Triggering the body's relaxation response eases cellular inflammation that causes blood pressure to rise.
If you want to start incorporation this breathing technique into your routine, here are the instructions. Place your hand on your abdomen and inhale deeply through your nose for 2 seconds as you feel your belly expand. Next, exhale slowly through your mouth only for 4 seconds. Repeat for the 10 to 20 minutes.
