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Exercise Is King – Again
Exercise is King
Like most mature adults, I take high blood pressure medication. Which I find very annoying. SO I have been looking for a way to lower my blood pressure so that I don’t need the chemical meds I take.
As always, research beckoned, where I found so many deals that I almost got lost in research instead of what I really wanted to do.
1. I hate to admit it, but the first thing that comes up is, lose weight, pay special attention to your waist measurement, (below 40 in for men, 35 in for women), so assuming there are others out there like me , I present some of them to you.
The following is from the staff at The Mayo Clinic
“Blood pressure often increases with weight gain. Being overweight can also cause breathing to be disturbed while you sleep (sleep apnea), which in turn increases your blood pressure.
Weight loss is one of the most effective lifestyle changes for controlling blood pressure. Losing just 10 pounds (4.5 kilograms) can help lower your blood pressure.
In addition to losing weight, you should also watch your waistline. Carrying too much weight around your waist can put you at greater risk of high blood pressure.”
2. Then, exercise:- Just 30 minutes almost every day of the week (I try to manage 5), can have a big impact and can lower your blood pressure by 4 to 9 ml of mercury (mm Hg). I’m so ready for that! The best option – walking, jogging, cycling, swimming or dancing, or even strength training.
I think most of us can manage a walk or two and for me, if it’s not an option, then I work out on some floor exercises at home. For weights I use a couple of water bottles and sit on the edge of the sofa for leg exercises.
3. Maintain a healthy diet. You are recommended to be a smart buyer. Read food labels when you shop and stick to your healthy eating plan when you eat out, too. It’s not always easy, but the benefits are huge.
Try to eat less processed food. Only small amounts of sodium occur naturally in foods. Most sodium is added during processing. Checking the label will show how much sodium (salt) and various sugars are added during processing. This is added as much as possible to increase the shelf life of the product, which does not impress me at all.
These days I have started freezing my own vegetables, which I found to be much more complicated and difficult than I thought. So now I have a freezer full of frozen vegetables that don’t contain sugar, salt that I admit to adding to water. But, I just blanched the vegetables and used the same water for any that didn’t add a strong flavor to the water. So my salt consumption is minimized.
I then reviewed some foods and others that can help lower blood pressure. Now I’ve never gone much for flavored teas, except for green and Earl Grey, but in the field of research I found the following.
Hibiscus tea contains phytochemicals that play a role in reducing blood pressure, Soy contains Isoflavones that can also help reduce systolic blood pressure readings (above). They also help in the production of the enzyme nitric oxide, which helps in the relaxation of blood vessels, reducing blood pressure.
4. Quit smoking
5. Work to reduce your stress levels.
6. Every cell in the body has a receptor for Vitamin D so try to absorb, or take Vitamin D. This can be found primarily in sunlight. It should be noted that if you live more than 35% up or down from the equator, this can result in very little being absorbed because the sun’s rays are weaker. Although, exposing hands and feet to the sun for 5-45 minutes between 10am – 3pm is usually enough to meet the daily requirement for most skin types.
It can be found in oily fish, fish liver oil and egg yolk, among others. Every cell in our body has a receptor for Vitamin D. Deficiency is also linked to type 1 diabetes, MS, high blood pressure and thyroid problems.
Thanks to Authority Nutrition at Healthline.
People who are overweight may also need higher amounts of vitamins.
Don’t forget alcohol –
Usually more than one drink a day for women and for men over 65, or more than two drinks a day for men 65 and younger. One drink is equivalent to 12 ounces of beer, five ounces of wine or 1.5 ounces of 80 proof liquor.
Drinking more than a moderate amount of alcohol can actually raise blood pressure several points. It can also reduce the effectiveness of blood pressure medication.
Unfortunately (for me), Caffeine is also not good for blood pressure levels. But then, after cutting back my intake was pretty good, so I can’t complain.
In general, overall –
Blood pressure should be less than 120/80
To avoid high cholesterol – Keep the number less than
100 mg for LDL (bad) cholesterol.
60 mg + for HDL (good) cholesterol.
If overweight, or to avoid overweight, watch the waist measurement stay below 40 in – men, 35 in – women.
Eat less than 7% of calories in saturated fat.
Eat less than 200 mg of dietary cholesterol.
So, if we want to avoid, or reverse our addiction to chemicals, following a diet plan that can actually help, is a no-brainer, right?
A final note, Statins are partially responsible for making recipients tired and experience memory loss. Another reason I can avoid taking such drugs.
This research is an amazing way to find and, if possible, avoid common situations that most of us face when we reach adulthood, for some, this does not just mean when we have passed the age of 55.
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