Pre-hypertension : A clear warning sign not to be ignored

What is pre-hypertension?  Frank Mangano, author of The Blood Pressure Miracle, defines pre-hypertension as a blood pressure reading of between 120 and 139 for the systolic measurement and between 80 and 89 for the diastolic reading.

Unfortunately, many people don’t take the warning signs of pre-hypertension seriously.  They shrug it off.  They’ll say that stress caused their blood pressure to go up.  It’s temporary and will go back to normal.  Prehypertension isn't a condition to ignore or passively monitor -- it's the first volley from a true enemy of health. The time to worry about blood pressure is when that number tips anywhere between 120 to 139. 

 

Roughly one-third of Americans, 30 percent, already have pre-hypertension, including teens and younger children. 

For those who think that blood pressure can’t hurt you until it drives over the 140/90 line and becomes full-fledged high blood pressure, think again. Studies have shown that, when the data is crunched, people with pre-hypertension alone are more at risk of cardiovascular disease, cognitive problems, diabetes and kidney disease. Lowering your slightly elevated blood pressure lowers your potential for a universe of problems.

If you have pre-hypertension, this is clearly a forewarning that should not be shrugged off.  This is the time to take a good look at your lifestyle and choices you are making and take action to make lifestyle changes now before it’s too late and be led down a path of lifelong use of costly prescription medication.

If you aren’t already eating as healthy as you should be or getting enough exercise, you should make improvements to your diet and incorporate an exercise regiment.  Both diet and exercise play a major role in maintaining good blood pressure.

Salt - Salt is in just about everything. It's impossible to avoid. Restaurant food tends to be high in sodium. The New England Journal of Medicine ran an article stressing that salt consumption should be cut for reasons of heart protection and lower blood pressure.

Smoking - If you are a smoker, you should do everything you can to stop smoking.  It’s just not good for your health, particularly if you have pre-hypertension or high blood pressure.

Stress – We all experience stress in our lives from time to time.  However, ongoing  stress can cause health issues, including high blood pressure.  It’s important to find ways to control stress.  Some helpful ways to reduce stress are exercise, meditation, and hypnosis.

Take action now by making simple lifestyle changes to naturally alleviate pre-hypertension and be sure to keep monitoring your blood pressure.  

Sources: 

http://www.huffingtonpost.com/madan-kwatra/prehypertension-its-not-m_b_433148.html

The Blood Pressure Miracle - Frank Mangano

Health Benefit of a Low Carb Diet

A long time ago, I discovered how not only eating a diet a low in carbs, but sticking to complex carbs (whole grains, fibrous fruits and vegetables) helped me to lose weight and keep it off.  It’s also much healthier for you than starchy, white flour carbs.

For those of you familiar with me, you know that I am a Natural Health Advocate.  As a natural health advocate, I was thrilled to learn of a recent study by Veterans Affairs Medical Center and Duke University Medical Center in which they discovered the effectiveness of a Low Carb Diet lowering blood pressure.  We’re not talking prescription meds.  We’re talking about a natural, healthy way to not only lose weight, but lower blood pressure.

In a head-to-head comparison, two popular weight loss methods proved equally effective at helping participants lose significant amounts of weight. But, in a surprising twist, a low-carbohydrate diet proved better at lowering blood pressure than the weight-loss drug Orlistat.

These findings support EVERYTHING Natural Health Advocates have been saying all along.  These findings send an important message to hypertensive people trying to lose weight.  It's important to know you can try a diet instead of medication and get the same weight loss results with fewer costs and potentially fewer side effects.

Nearly half (47%) of patients in the low-carbohydrate group had their blood pressure medication decreased or discontinued while only 21 percent of the orlistat plus low-fat diet group experienced a reduction in medication use. Systolic blood pressure dropped considerably in the low-carbohydrate group when compared to the orlistat plus low-fat diet group.

At the end of the day, if you make lifestyle changes such as getting more exercise on a consistent basis, eating nutrient-rich foods that are not man made and keeping stress levels under control, not only will you improve your health significantly, you will feel better and look better with out the costs of doctor visits, prescription drugs and their side effects.

Source: http://www.sciencedaily.com/releases/2010/01/100125172938.htm

Healing Foods in the Health Headlines

Health Trend – Healing Foods

Foods that are nutrient rich that are good for the body was talked about this past year and will continue to be in the news in the new year.  The healing benefits of food have been reported by cultures worldwide throughout history.  The past decade has presented an explosion of research showing specifically what health benefits individual foods can offer.  Studies in the past decade have taken nutritional research beyond protein, carbohydrates, fats, vitamins and minerals. 

The past decade has spawned  grass roots efforts and studies spreading the word about the dangers of processed foods and the impact it has on our health.  The dangers of food additives such as high fructose corn syrup (HFCS) and trans fats are being reported on more and more educating consumers to start taking a closer look at the ingredient labels on the foods they eat.

Super foods that have received a lot of press in the past decade for their research-supported health benefits.  A diet rich in super foods can help you lower your cholesterol, keep your blood pressure under control, maintain a healthy weight, reduce your risk of heart disease and cancer, and, for an added bonus, put you in a better mood.  A healthy diet incorporating a variety of the following super foods along with exercise, will help you maintain your weight, fight disease, and live longer. One thing they all have in common is that they real, unprocessed foods.

What are these super foods that have made headlines?  Here’s a list of the top superfoods and their benefits.

Quinoa

Quinoa is a seed that is a completed protein, meaning that it contains all of the essential amino acids, is high in magnesium, iron, copper and phosphorus.  Because of it’s high protein content, quinoa is a good choice for vegans looking to get adequate protein in their diet.  The high magnesium content is beneficial  for those who have hypertension (high blood pressure).  Studies have indicated that it can help alleviate migraine symptoms, is heart healthy, can substantially reduce type 2 diabetes risk and is rich in antioxidants.

Raw Honey

Not only is honey a natural sweetener, research has shown that it has anti-bacterial and anti-viral effects and is effective at treating wounds.

Blueberries

Among the fruits with the highest level of antioxidants, blueberries have been linked to lowering cholesterol, reducing diabetes risk, slowing the aging process, improving motor skills and supporting urinary and vision health.

Researchers have found that blueberries help protect the brain from oxidative stress and may reduce the effects of age-related conditions such as Alzheimer's disease or dementia.

Salmon

Salmon is low in calories, high in protein and rich in healthy omega-3 fats.  Omega 3s you get in fish lower heart disease risk, help arthritis, and may possibly help with memory loss and Alzheimer's.  Research showing anti-inflammatory and cancer prevention properties are impressive.  Look for wild salmon vs. farmed to avoid contaminants such as PCBs.

Green Tea

Green tea has ECGC, a powerful antioxidant.  Researchers in Spain and the United Kingdom have shown that ECGC can inhibit the growth of cancer cells. Studies are pointing towards its potential in decreasing incidence of stroke and heart disease, and its role in reducing inflammation associated with several types of IBD (inflammatory bowel disease). More recent research is indicating that green tea may help prevent type-2 diabetes and osteoporosis.

Walnuts

Walnuts are heart healthy and is an excellent source of omega-3 essential fatty acids.  Some of the health benefits walnuts provide range from cardiovascular protection, to the promotion of better cognitive function for brain health, to anti-inflammatory benefits helpful in asthma, rheumatoid arthritis, and inflammatory skin diseases such as eczema and psoriasis. In addition, walnuts contain an antioxidant compound that supports the immune system and appears to have several anticancer properties.

Dark Chocolate

Hard to believe but yes, dark chocolate does have health benefits.  However, keep in mind that it is chocolate and not to be over indulged in. The darker it is, the lower the fat and sugar content. New research has shown that dark chocolate is packed with antioxidants and can lower blood pressure.  Recent studies show that dark chocolate helps ease emotional stress.

Yogurt

In addition to protein, vitamins such as B-2 and B-12, minerals such as calcium and magnesium, yogurt consumers also enjoy the benefits of probiotics. Probiotics are known as the “good bacteria” that can reside in the intestines, offering immune and digestive support. Research has shown improved vaginal health among women consuming yogurt, and the cholesterol-lowering properties of yogurt look promising. Plain Greek yogurt with active cultures is recommended and is lower in sugar than most yogurts.  When buying yogurt, be sure to read the label to make sure your yogurt contains 15-20 grams of protein and has 12 grams or less of sugar.

Oats

There’s no better way of starting your day than with a bowl of oats.  Not only is a bowl of oats high in fiber, and is beneficial if you are looking to prevent or are currently dealing with heart disease or diabetes.  Individuals with high cholesterol (above 220 mg/dl), consuming just 3 grams of soluble oat fiber per day (an amount found in one bowl of oatmeal) typically lowers total cholesterol by 8-23%. This is highly significant since each 1% drop in serum cholesterol translates to a 2% decrease in the risk of developing heart disease.  Oats also stabilize blood sugar which is a significant benefit for those with type 2 diabetes.

Broccoli

Broccoli is a fibrous vegetable loaded with vitamins such as A, B-6, folic acid, and K and minerals such as calcium and potassium and has cancer protection benefits.

It will be interesting to find out what other foods will make news as nutritional research becomes more and more prominent.  In the mean time, be sure to add these foods to your daily diet.

"Let food be thy medicine and medicine be thy food" — Hippocrates

~Nourish the body with foods that are natural and nutrient rich ~ShariFitness

Benefits of Coenzyme Q10 (CoQ10)

CoQ10 has so many benefits and I am constantly hearing about more and more updates about this supplement. CoQ10 is an antioxidant that prevents oxidation and hardening of the arteries. CoQ10 has been shown to treat many things, from heart disease, high blood pressure and high cholesterol to diabetes, breast cancer.

Coenzyme Q10 is called ubiquinone because it is ubiquitous, meaning “everywhere present”. CoQ10 is found in every living cell. Without CoQ10 in optimum amounts, we would suffer from various maladies. CoQ10 is a vital co-factor for supporting health—especially within the heart and cardiovascular system

Technically, CoQ10 is referred to as “vitamin-like” substance or a “co-factor” because it is produced naturally by the body. However, some experts consider it as a vitamin, an essential nutrient needed by all the cells in the body to sustain life.

Latest news about CoQ10 from Dr. Mercola is that CoQ10 fights obesity. Coenzyme Q10 may protect or retard the development of fatty liver related to obesity.

Many people lack this enzyme and according to Frank Mangano, Author of “The Blood Pressure Miracle,” reported a study that people with hypertension who were given CoQ10, ½ of the participants were able to go off one to three of their current blood pressure medications.

According to Nutrimedika, clinical studies have shown that CoQ10 can treat periodontal disease. CoQ10 is also being investigated in treating cancer, diabetes, neurodegenerative diseases like Parkinson’s, Huntington’s and Alzheimer’s and even immune system disorders including AIDS.

“Studies show that most people with congestive heart failure have a deficiency of CoQ10 in their heart muscle. The lower the levels, the worse the congestive heart failure. But studies also show that patients who were supposed to die 15 years ago from congestive heart failure are still alive today primarily because of taking Coenzyme Q10 daily.” William Lee Cowden, MD, Cardiologist

As more and more research is being done on CoQ10, I’m sure we’ll be hearing more about it.



Sources:
Mercola.com
Frank Mangano – The Blood Pressure Miracle
Nutrimedika.com