260318 Lower your blood pressure

260318 Lower your blood pressure

High blood pressure is often referred to as the silent killer because its effects are rarely felt until the disease has progressed to a dangerous level.

Here is a list of four things that you can do to potentially lower your blood pressure.

If you weigh too much, lose weight.

Look at yourself in the mirror. Can you see the fat hanging off your stomach and sides? Can you pinch more of an inch on your sides? If so, you need to lose weight. Can you see your toes? If not, you need to lose weight. Is your body mass index in the obese range? If so, lose weight.

With a 10% reduction in your weight, you will notice reductions in your blood pressure numbers.

Start becoming more physically active.

If your prime source of entertainment is watching TV, working on the computer, or socializing at the local tavern then it is time to get off your butt and get moving. Being physically active goes hand-in-hand with losing weight and they each complement one another.

Reduce eating foods that are high in salt and sodium.

Began with an inventory of the foods in your house. Look at the labels. Are they high in sodium? Do you have stacks of potato chips in the cupboards? Is there bacon and sausage in your refrigerator?

You can reduce the salt you eat by cooking your own food and not adding salt when you eat at the table. Canned vegetables, according to their labels, contain an overly high amount of sodium. You can eliminate much of this by rinsing the vegetables before you cook them. This removes much of the salty juices that contribute to the high salt content of the food.

Cut back on the alcohol you drink.

Alcohol lowers your inhibitions and generally, when you are drinking, you are with friends socializing and eating crap food. More than likely the food you eat during these times contains a lot of fat and salt.

If you already have high blood pressure and are taking medications, do not stop these medications until you talk with your doctor.

190318 Low salt diets-good or bad for your health?

190318 Low salt diets-good or bad for your health?

Contrary to recent news articles suggesting that the low-salt diets are not helpful studies in the American Journal of Clinical Nutrition found that one high salt meal of 1500 mg of sodium (this is at the upper end of the recommendations suggested by the US dietary guidelines for a full-day), reduces the ability of the blood vessels to dilate. Even though blood pressure is not affected, this reduction in dilation ability in healthy people was noted within thirty minutes of the meal.

High sodium loads in the body of people with impaired heart functioning can start a heart failure incident, which may lead to death. Not only is excessive salt hard on your blood vessels, it also affects your bones, kidneys, and your stomach.

The system within your body that regulates blood pressure and fluid balance is also involved in bone health. It appears as though a high sodium intake increases the elimination of calcium through the urine. This in turn causes calcium to be leached from the bone with the attending bone loss and increased risk bone fractures. It’s well known that reducing the salt intake has a positive effect on the bodies calcium balance. For this reason, a low-sodium diet may help slow the progression of age-related bone loss. Not only is the skeletal system adversely affected by high sodium, so are your kidneys.

In many people, additional salt contributes to hypertension which is a major cause of kidney dysfunction and even failure. Evidence collected from the studies of animals and humans lead directly to the contention that salt may, in some people, directly impair kidney function. Another side effect of increased calcium in the urine, see the previous paragraph, and high sodium intake is a potentially higher risk of kidney stones. The story doesn’t end there. Some studies have linked higher salt to cancers and ulcers of the stomach.

The stomach isn’t the only soft tissue organ that may be adversely affected by a high sodium diet, others are the colon and the rectum. According to the research, the evidence is not extremely clear but it is thought that the salty foods adversely affect the stomach lining and make it more likely that bacterium H.pylori can affect the tissues of lining. This bacterium is when the major cause of ulcers and stomach cancer something that most of us may want to avoid. Other findings theorize that the salty stomach environment could be altering the structure of the H.pylori and increases its ability to continue to live and do more damage to the stomach.

120318 Several shorter workouts per day may help control pre-hypertension

120318 Several shorter workouts per day may help control pre-hypertension

A small study reported in Medicine and Science in Sports and Exercise found that several shorter exercise periods spaced four hours apart were more beneficial than doing one long session. The participants in the study walked briskly for ten minutes, three times a day with four hours separating each session.

The next day they walked a continuous thirty minutes. This alternating pattern continued throughout the length of the study as did constant around the clock blood pressures monitoring for each person. The results clearly showed that several shorter ten-minute sessions during the day created lower blood pressure readings and fewer high blood pressure spikes throughout the day.

Earlier research has shown that short accumulative sessions of exercise help to control weight, increase bone mineral density, and assist in lowering both blood pressure and blood sugar levels, along with decreasing the cholesterol levels. However, these are not the only beneficial aspects of exercising, there are others.

Exercise releases endorphins; the chemicals that make you feel good and counteract the negative effects of adrenalines brought on by stress. Endorphins work by relaxing the muscles and help to dilate the vessels in the circulatory system.

Further advantages of exercise result in the production of lower levels of stress hormones released into the body, lower increases in heart rate and blood pressure when under stress.

These non-intrusive, short time exercise periods help you to stay more consistent with your exercise compliance over lengthy periods. This means your health should continue to improve over time.

190218 Blood pressure, daily walking and the connection with being overweight

190218 Blood pressure, daily walking and the connection with being overweight

If you are overweight, then daily walking may not dramatically decrease your blood pressure. The healthy benefits that walking has on the blood vessels of a normal weight person may be lost on the overweight individual.

In general, terms this means that your arteries are not widening and the blood flow is not improved with walking, thus your blood pressure may not change to more optimum numbers.

Researchers at the University of Texas Southwestern conducted a study that analyzed over 35,000 Caucasian men and women. Each person in the study had regular checkups that included measurements of their Body Mass Index (BMI), and readings of their systolic blood pressure each visit. Additionally these participants exercised at each visit so their fitness levels could be assessed. The results may give anyone who is overweight a reason to reassess their situation.

The results were published in the American heart journal and they revealed that a normal weight person had an average of 12 mmHg lower systolic blood pressure than one who was obese. The blood pressure of the fittest was only 6 mmHg lower than for those who were least fit. Still, that wasn’t all they found.

After analyzing the blood pressure, BMI, and fitness data of the participants, they found that physical fitness was an important element in lowering blood pressure in those of a normal weight person. However, it was not as effective of a component in those who were overweight. Interestingly enough, many in this overweight group were physically fit yet their blood pressure was still high.

The take-home message here certainly indicates that diet alone may not help lower your blood pressure. The combination of losing weight, by engaging in regular exercise, and calorie counting will need to be in place before you begin to notice the beneficial effects of exercise on lowering your blood pressure.

120218 Blood pressure statistics and exercise suggestions for your information

120218 Blood pressure statistics and exercise suggestions for your information

By Danny M. O’Dell, M.A. CSCS

High blood pressure is the direct cause of thousands of needless deaths a year. Here are just a few of the facts about hypertension.

  • 878,421 people died if cardiovascular disease and stroke in 2000. Or one in CVD for every 313 Americans who died.
  • 90% of 55 year olds will develop hypertension in their lifetime.
  • 50 million Americans have Hypertension, one out or every five of us!
  • The higher the blood pressure the higher the risk of heart attack, heart failure, stroke and kidney disease.
  • In adults over 50 systolic numbers over 140 is an important number to stay below.

Systolic/Diastolic

  • Optimal: under 120 under 80

See a doctor for any of the following:

  • Pre-hypertensive: 120/39-80-89
  • 140-159 or 90-99
  • 160-179 or 100-109
  • 180-209 or 110-119
  • 210 or more 120 or more

Signs of hypertension:

  • Fatigue
  • Confusion
  • Nausea or upset stomach
  • Vision changes or problems
  • Excessive sweating
  • Paleness or redness of the skin
  • Nosebleeds
  • Anxiety or nervousness
  • Palpitations
  • Ringing or buzzing in the ears
  • Impotence
  • Headaches

Stressors

  • Lack of Exercise
  • Smoking

Weight control

  • Diet
  • Alcohol
  • Loud, consistent noises

High blood pressure causes:

  • Death from stroke
  • Coronary events
  • Heart failure

Mitigating measures:

  • Reduce sodium intake
  • Maintain adequate intake of potassium
  • Follow the DASH diet
  • Maintain adequate intake of calcium and magnesium
  • Reduce dietary intake of saturated fats and cholesterol
  • Smoking-cut back or stop
  • Weight control-get within normal range
  • Diet-follow doctors advise
  • Stressors-eliminate or mitigate
  • Alcohol-cut back
  • Loud, consistent noises-protect yourself

DO NOT STOP TAKING YOUR BLOOD PRESSURE MEDICATION UNLESS AND UNTIL YOU CONSULT WITH YOUR DOCTOR

Regular exercise:

  • Slows progression of renal failure
  • Prevents progression to more severe hypertension
  • Reduces all-cause mortality

Exercise methods used to control or reduce high blood pressure:

  • Resistance training
  • Muscular endurance
  • Circuits
  • 100’s
  • Rapid quick sessions
  • W:R of 1:1

Cardio training

  • 5-7 times per week
  • 20-40 minutes per session
  • 40%-70% @ maximum heart rate
  • 5-7 times per week
  • 10 minute bursts
  • Total time-30-45 minutes
  • 40%-70% @ maximum heart rate

“Losing 10 pounds will help remarkably” “If you don’t have time for physical activity, you will find time for illness.” Dr. Edward J. Roccella, coordinator of the National High Blood Pressure Education Program.

311017 Are you contemplating losing weight or does your spouse just call you Chunky? 3/3

311017 Are you contemplating losing weight or does your spouse just call you Chunky? 3/3

The problem

Nearly every newspaper or magazine on the stands has an article about the obesity problem in today’s modern society. In case you are not aware of the dangers of being overweight here are just a few of the conditions that can have a major impact on your quality of life and on your lifespan. Obesity increases your chance of developing heart disease, hypertension, type two diabetes, cancer, arthritis, asthma, and sleep disorders.

The how much 

A body mass indicator (BMI) is not the same as a body fat indicator. The BMI indicates weight compared to height and is not valid for most athletes or those who are above average in muscle density. The BMI will give guidelines to a person who is underweight, normal, overweight or obese. Being overweight is asking for trouble down the line so this must be controlled before your health begins to fail.

The common formula for BMI determination (in inches and pounds) is
BMI= (current weight expressed in pounds ÷ height expressed in inches X height in inches) X 703.

For example, a male weighing 215 pounds and standing 5’11” would use the equation numbers of BMI= (215 ÷ 71 X 71) X 703 = 29.98

The BMI gives a good indication of the amount of body fat on your body. This relationship varies depending on your age and gender. Most women will carry a higher percentage of body fat than most men will for the same BMI score. As we age, the muscle tends to atrophy due in part to a lack of use, which causes excess body fat accumulation. This does not mean if you stop exercising ‘the muscle turns to fat’ as physiologically this is an impossibility for two distinct cells to morph into different cells i.e. a muscle cell will not turn into a fat cell.

The solution

So what do you do about this turn of events in your life? The short answer is to begin to exercise, but only after speaking to your doctor about your plans. Second, find ways to reduce the stress in your life. Next, a gentle but structured exercise program is the safest way to losing your stomach fat.

If you are short of time and cannot go to the gym for a full session then do three to four ten-minute bursts of cardio throughout your waking hours on your aerobic day. On alternate days of the week do eight to ten different resistance exercises. These too can be split into shorter periods of activity spread over the course of your day.

Two days of resistance training and two days of cardio will be a good starting point towards better health. Gradually build up the intensity of your exercise sessions because intensity burns fat, not gently jogging or lifting light weights for a few sets. Get your heart rate up, breathe heavy and hard (within your target zone of course), and push the muscles into areas they have not seen in a while. In short, put something into it in order to get something out of it-like the fat in your stomach!

Try this routine out for a month and see how much better you feel at the end of thirty days.

On the cardio days do some walking, ride your bike, or even some light jogging. Remember, that when you first begin you do not have to keep up with every hot shot in the gym or on the running course. If you forget to gradually work up to it, your body will remind you of the folly of your actions the next afternoon.
Essentials of Personal Training, Baechle, T. R. and Earle, R. W. Human Kinetics 2004

Waist to hip ratio calculator: https://www.nyhq.org/diw/tools/hipcalc.html

 

241017 Are you contemplating losing weight or does your spouse just call you Chunky? 2/3

241017 Are you contemplating losing weight or does your spouse just call you Chunky? 2/3 

The problem

Nearly every newspaper or magazine on the stands has an article about the obesity problem in today’s modern society. In case you are not aware of the dangers of being overweight here are just a few of the conditions that can have a major impact on your quality of life and on your lifespan. Obesity increases your chance of developing heart disease, hypertension, type two diabetes, cancer, arthritis, asthma, and sleep disorders.

The why

Recent research has found that stress actually changes your nervous and hormonal systems around so they encourage fat accumulation around the waist. This type of fat is dangerous and can lead to an increase in your chances of developing hypertension, heart disease and diabetes.

The October issue of Obesity Research featured a report by Swedish scientists, which found changes occurred in the hypothalamic-pituitary-adrenal connections.  This intricate system regulates the part of the brain that controls metabolism through the adrenal gland. They also found that men with accumulations of fat in the stomach had nervous system changes that help to keep the bodily functions in balance. These researchers believe that these brain and neuroendocrine changes happen due to a life of chronic stress.

The how

One method of determining where you store your body fat is to use the waist to hip ratio formula. Take a measuring tape from your sewing room or sewing kit and measure the circumference of your hips at the widest part of your buttocks. Write this number down and then measure at the smallest circumference of your waist, just above your navel. As you measure your waist, don’t suck your stomach in, as this will give a false reading. Letting it all hang out is the best stance here.

Divide the hip number into the waist number to determine the ratio. If the number is one or above you are at an increased risk of one or more of the diseases previously listed.

The formula is Waist ÷Hip and anything less than one is good news.

More next week.

030417 Spare tire risks associated with carrying fat around your stomach.(1/2)

030417 Spare tire risks associated with carrying fat around your stomach.(1/2)

By Danny M. O’Dell, MA. CSCS*D

According to recent research, those who have a large potbelly appear to have a higher risk of arteriosclerosis. This is the medical term for the fatty buildup on the lining of arteries that researchers now believe increases the risk of heart attack and stroke. SOURCE: Diabetes 2003;52:172-179

People who carried this “spare tire” of fat around their waists are more likely to have increased fat and cholesterol in their blood.

The study by doctors in Seattle also noted that insulin resistant people with excess abdominal fat also appeared to show higher concentrations of a substance known as apolipoprotein B (apoB) and lower levels of high-density lipoprotein (HDL) cholesterol, a “good” form of cholesterol. Previous studies have suggested that high levels of apoB may encourage the development of arteriosclerosis.

Study author Dr. Steven E. Kahn of the VA Puget Sound Health Care System in Seattle, Washington, states that he and his colleagues suspect that a potbelly likely precedes insulin resistance. Once both conditions have set in, he noted, people’s bodies are more likely to be primed to develop arteriosclerosis.”We think that the deposition of fat in the inside of the abdomen is the critical determinant of insulin resistance in the general population,” Kahn said. “We think that the fat begets the insulin resistance, which helps produce” risk factors for arteriosclerosis, he added.

Kahn’s is not the first study to identify health hazards of potbellies. Although body fat tends to relocate to the abdomen with age, past research has shown that excess belly fat, compared to fat elsewhere on the body, can increase the risk of heart disease and type 2 diabetes, as well as up the chances of stroke in middle age.

In the current study, Kahn and his colleagues measured body fat distribution and screened for insulin resistance in 196 people. The authors also determined how much choesterol, fat, and apoB was present in each participant’s blood.

The average age of study participants was 53. They were all seemingly healthy, with no history of diabetes or cardiovascular disease.

Reporting in the January issue of Diabetes, Kahn and his colleagues discovered that people with bigger potbellies who were more resistant to insulin also had lower levels of HDL cholesterol and higher levels of low-density lipoprotein (LDL) cholesterol–the “bad” form of cholesterol.

030417 Spare tire risks associated with carrying fat around your stomach. (1/2)

030417 Spare tire risks associated with carrying fat around your stomach.

By Danny M. O’Dell, MA. CSCS*D

According to recent research, those who have a large potbelly appear to have a higher risk of arteriosclerosis. This is the medical term for the fatty buildup on the lining of arteries that researchers now believe increases the risk of heart attack and stroke. SOURCE: Diabetes 2003;52:172-179

People who carried this “spare tire” of fat around their waists are more likely to have increased fat and cholesterol in their blood.

The study by doctors in Seattle also noted that insulin resistant people with excess abdominal fat also appeared to show higher concentrations of a substance known as apolipoprotein B (apoB) and lower levels of high-density lipoprotein (HDL) cholesterol, a “good” form of cholesterol. Previous studies have suggested that high levels of apoB may encourage the development of arteriosclerosis.

Study author Dr. Steven E. Kahn of the VA Puget Sound Health Care System in Seattle, Washington, states that he and his colleagues suspect that a potbelly likely precedes insulin resistance. Once both conditions have set in, he noted, people’s bodies are more likely to be primed to develop arteriosclerosis.”We think that the deposition of fat in the inside of the abdomen is the critical determinant of insulin resistance in the general population,” Kahn said. “We think that the fat begets the insulin resistance, which helps produce” risk factors for arteriosclerosis, he added.

291016 Reasons to exercise

291016 Reasons to exercise

The benefits of regular exercise are well known in today’s society. It has been consistently demonstrated that it leads to a healthier more productive life. Being active lowers your risk of developing heart disease, adult on set diabetes, sometimes referred to as type 2 diabetes, and osteoporosis. It’s not only these benefits that result from exercise, others fall into place as well.

Those who are regular participants in moderate to vigorous activities have the ability to deal with the stresses of daily life and are less likely than non-exercisers to suffer from anxiety and depression. Longevity has a direct correlation to being active. The more active you are throughout your life the greater your chances of staying healthy and living a longer life.

Following a plan of regular exercise and eating healthy foods and fluids can lower the actuary[1] predictors of coronary heart disease and stroke. Exercising regularly often times means your critical health numbers will become lower. These numbers include your blood pressure, body weight, fat composition, blood triglyceride levels, and low-density lipoproteins (LDH).

The numbers indicating good cholesterol (HDL) rise with good exercise and a healthy diet.

Blood sugar tolerance, also known as glucose tolerance, is the ability of your body to regulate the level of sugar circulating in the blood. When this tolerance becomes lower, the amount of sugar in your blood becomes higher, which may lead to diabetes. Currently, about one in four older adults are at risk of developing type-2 diabetes in the US. The studies are clear in their findings: physically active people are less likely to develop this disease then those who are sedentary. Exercise improves the ability of the body to use insulin, which is a hormone that regulates the amount of sugar in the blood. This process maintains the blood sugar at the recommended levels.

The benefits of exercise far outweigh the time spent working out. Just of few of the reasons to exercise, include stronger bones and better mental health.

Improved bone density

Osteoporosis, a disease where the bones become fragile and fracture easily, is of concern to many older adults. This affects more women than men even though men still suffer from the disease.

Once osteoporosis has progressed to a dangerous level, even a small slip and fall can cause a broken bone, especially in the hips and wrists of a female.

Weight bearing exercise has been well documented in both medical and scientific literature to be of value in strengthening the skeletal bones. Strength training and impact exercises have a direct positive relationship to building stronger bones, particularly the long bones in the body. These types of exercises can help prevent further skeletal bone loss in those with osteoporosis.

Mental well-being is enhanced when you exercise. The release of natural chemicals into your body helps improve your outlook on life. They make the minor momentary pain of exercise feel good all day long. That’s not all there is to the role of activity and exercise in making your life batter. An added outcome of regular exercise is the ability to control your weight.

Less body weight means less stress and trauma on your lower torso joints, i.e. the hips, knees and ankles. It makes sense that the more you weigh the more these joints have to work to stay healthy. Too much bodyweight can damage the cartilage, which in turn fosters the onset of arthritis and osteoarthritis and leads to joint implants.

Remember you will never exercise your way to more lean muscle mass through a high calorie diet. Eating or drinking too many calories will not be exercised away, contrary to what the machines are telling you about the caloric expenditure for X-amount of time on them.