What Is High Blood Pressure?

Continuing my journey in learning more about this very important organ in our body,   Your Heart, I discovered a great deal of information, specifically what blood pressure is and how it effects the function of the heart and I feel everyone should know this.

Blood pressure has gotten a bad rap. Some pressure is essential for circulation. Without it, blood could not move from the heart to the brain and the toes and back again. The heart provides the driving force - each contraction of the left ventricle, the heart's main pumping chamber, creates a wave of pressure that passes through all the arteries in the body. Relaxed and flexible arteries offer a healthy amount of resistance to each pulse of blood.  Blood pressure is the force at which blood pumps from the heart into the arteries.

When blood pressure is high, the blood moves through the arteries more forcefully. This puts increased pressure on the delicate tissues in the arteries and damages the blood vessels.

High blood pressure, or hypertension, affects about half of American adults, known as a “silent killer,” it usually does not cause symptoms until there’s significant damage done to the heart. Without visible symptoms, most people are unaware that they have high blood pressure. When high blood pressure is accompanied by high cholesterol and blood sugar levels, the damage to the arteries, kidneys, and heart accelerates exponentially. And the relentless pounding of blood against the walls of arteries causes them to become hard and narrow, potentially setting the stage for a heart attack or stroke.

High blood pressure is preventable. Daily exercise, following a healthy diet, limiting your intake of alcohol and salt, reducing stress, and not smoking are keys to keeping blood pressure under control. When it creeps into the unhealthy range, lifestyle changes and medications can bring it down.

Your blood pressure is measured in millimeters of mercury, which is abbreviated as mm Hg. There are two numbers involved in the measurement:

• Systolic blood pressure. The top number represents the pressure in your blood vessels when your heart beats.
• Diastolic blood pressure. The bottom number represents the pressure in your blood vessels between beats, when your heart is resting.

Your blood pressure depends on how much blood your heart is pumping, and how much resistance there is to blood flow in your arteries. The narrower your arteries, the higher your blood pressure.

Blood pressure lower than 120/80 mm Hg is considered normal. Blood pressure that’s 130/80 mm Hg or more is considered high. If your numbers are above normal but under 130/80 mm Hg, you fall into the category of elevated blood pressure. This means that you’re at risk for developing high blood pressure (3).

The good news about elevated blood pressure is that lifestyle changes can significantly reduce your numbers and lower your risk - without requiring medications

 

An unexpected benefit of better blood pressure control?

When doctors treat older people with high blood pressure, they often worry about a condition that causes blood pressure to plummet when a person stands up from a seated or lying position. Known as orthostatic hypotension (hypotension means low blood pressure), it affects as many as one in five people ages 65 and older. Because orthostatic hypotension can make you feel dizzy or lightheaded after standing, it may lead to fainting and falls - with possibly serious repercussions.

When people are diagnosed with orthostatic hypotension, especially if it causes dizziness, it is understandable for doctors to be tempted to reduce the person's blood pressure medication. However, other causes such as dehydration or an infection may be to blame, especially among people who have been treated for blood pressure for a while. In addition, several diseases, including diabetes, cancer, and Parkinson's disease, can also contribute to orthostatic hypotension.

Coping with orthostatic hypotension

Feeling dizzy or lightheaded after standing happens to most people occasionally and is usually no cause for concern. But if it happens more frequently, ask your doctor to check you for hypotension.

To help prevent episodes of low blood pressure, these strategies may help:

Do not forget fluids. Drink water throughout the day; do not wait until you are thirsty. But avoid alcohol, which can cause you to become dehydrated.

Support your legs. Compression stockings that squeeze the legs may help. Thigh-high or waist-high versions are best, because knee-high stockings may bunch and tighten, cutting off blood flow.

Take care when rising. Getting out of bed is a common trigger, so pump your legs up and down a few times while still sitting on the edge of your bed to get your blood flowing before you stand up. During the day, try crossing your legs if you feel faint while standing.

Common factors that can lead to high blood pressure include: A diet high in salt, fat, and/or cholesterol. Chronic conditions such as kidney and hormone problems, diabetes, and high cholesterol. Family history, especially if your parents or other close relatives have high blood pressure.

Here are some simple and effective ways to lower your blood pressure levels without taking any prescription drugs:

    1. Increase activity and exercise more.

    2. Lose weight if you are overweight.

    3. Cut back on sugar.

    4. Increase potassium and decrease sodium levels in your diet.

    5. Eat less processed food and eat healthy.

    6. Stop smoking.

    7. Reduce excess stress in your life.

    8. Eat dark chocolate.

    9. Get restful sleep.

    10. Take natural supplements.

    11. Drink less alcohol.

    12. Drink less caffeine.

    13. Take “baby aspirin” before you go to bed. 

You should also consider taking certain supplements to help your heart. Dietary supplements can be vitamins, minerals, herbs, or other plants and can be in different forms. Here are some supplements to consider:

1. Multivitamin & mineral

Vitamins and minerals taken in appropriate doses may aid in lowering heart disease risk. Whole foods should be the main source of nutrients, and research shows that many people fall short of recommended intakes.

A supplement cannot make up for unhealthy eating habits, but sometimes even people who have healthy eating habits find it hard to get all the fruits, vegetables, and other healthy foods they need. A supplement can help fill in the gaps.

Numerous studies suggest positive association between taking vitamin and mineral supplements, and heart disease prevention. Vitamin and mineral supplements can be safe and inexpensive and may provide a health benefit.

2. Coenzyme Q10 (Co Q10)                

Coenzyme Q10 (CoQ10) is a substance like a vitamin. It is found in every cell of the body. Your body makes CoQ10, and your cells use it to produce energy your body needs for cell growth and maintenance. It also functions as an antioxidant, which protects the body from damage caused by harmful molecules. CoQ10 is naturally present in small amounts in a wide variety of foods, but levels are particularly high in organ meats such as heart, liver, and kidney, as well as beef, soy oil, sardines, mackerel, and peanuts.

Coenzymes help enzymes work to help protect the heart and skeletal muscles.

CoQ10 is also said to help heart failure, as well as boost energy, and speed recovery from exercise. Some people take it to help reduce the effects certain medicines can have on the heart, muscles, and other organs.

3. Fiber

The best way to get fiber is from food. However, if you do not include enough fiber-rich food in your diet and choose to use a fiber supplement, choose a product that has different types of fiber in it-both soluble and insoluble. When taking a fiber supplement, be sure to stay well hydrated.

Psyllium fiber may help lower cholesterol when used together with a diet low in cholesterol and saturated fat.  

If you choose to take a fiber supplement, be sure you do not inadvertently purchase a laxative supplement instead. The labels on both types of supplements may say something like "regulates bowel patterns."

Fiber seems to be most effective used in conjunction with diet and exercise for contributing to weight loss.

 

4. Omega-3 fatty acids

Omega-3 polyunsaturated fatty acids are found in oil from certain types of fish, vegetables, and other plant sources. These fatty acids are not made by the body and must be consumed in the diet or through supplements, often “fish oil.”

Omega-3 polyunsaturated fatty acids work by lowering the body's production of triglycerides. High levels of triglycerides can lead to coronary artery disease, heart disease, and stroke. Omega-3 polyunsaturated fatty acids used together with diet and exercise help lower triglyceride levels in the blood.

In a double-blind study of patients with chronic heart failure, supplementation with fish oil resulted in a small but statistically significant decrease in the number of patients who died or were hospitalized for cardiovascular reasons. In another double-blind trial, supplementation improved heart function and decreased the number of hospitalizations in some patients. 

5. Magnesium

Low magnesium levels can be a predictor of heart disease, research has revealed. Low magnesium has been linked with cardiovascular risk factors such as: high blood pressure, arterial plaque build-up, calcification of soft tissues, cholesterol and hardening of the arteries.

Magnesium supplements come in various forms and mineral combinations, such as magnesium citrate , magnesium gluconate, magnesium hydroxide and the popular form of magnesium sulfate , also known as Epsom salt, used in baths and foot soaks for sore, tired muscles. 

6. L-Carnitine

L-carnitine is an amino acid needed to transport fats into the mitochondria (the place in the cell where fats are turned into energy). Adequate energy production is essential for normal heart function.

Several studies using L-carnitine showed an improvement in heart function and a reduction in symptoms of angina.

People with congestive heart failure have insufficient oxygenation of the heart, which can damage the heart muscle. Such damage may be reduced by taking L-carnitine supplements. 

7. Green tea

Green tea has been enjoyed for centuries and used as a likely effective aid in treating high cholesterol. Green tea has been shown to lower total cholesterol and LDL cholesterol levels according to several preliminary and controlled trials. Dr. Rutherford recommends three cups per day, rather than extract since contamination can be a concern as a supplement.

 

8. Garlic

Besides making food taste good for many people, garlic taken orally as a supplement has been used as a possibly effective aid in treating high blood pressure and coronary artery disease.

Garlic can affect blood-clotting and may increase your risk of bleeding. If you need surgery, dental work, or a medical procedure, stop taking garlic at least two weeks ahead of time.

There is unbelievable amount of information out there about the heart. You can literally get lost in the web of data and studies and still not be able to make any definitive conclusions. What I have done here is summarized very condense research material and put it in a way that it is easy to follow. However, just like any other goal or a desire, it takes commitment. People struggled over dieting, exercising, or changing bad habits and learning new ones, however, it you are serious about your health, specifically your heart, you must act now and commit to a proper diet, exercise, and overall change in the way to take care of your body. 

I hope you do!

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6 Surprising Benefits Of Taking Cold Showers

 6 Surprising Benefits Of Taking Cold Showers

Lately I have been hearing a lot about taking cold showers and the benefits associated with that.  I even heard that Tony Robbins likes to jump into his cold pool the first thing in the morning.   So I thought it would be a good idea to look into this deeper for my own benefit.    Surprisingly, what I discovered in the process was eye opening and I am glad to have discovered a new way to take better care of my body along with other benefits.   I’d like to share my findings with you.

Before modern plumbing and hot water heaters, cold showers, or baths, were the norm. Hot baths were considered a luxury, even after the Greeks developed water heating systems. Why? Because cold water offers numerous health benefits.

Here are six surprising benefits of taking cold showers.

1. Better Circulation

The initial shock of being hit with cold water can be uncomfortable, but if you stick with it, cold showers can be invigorating. That’s because your body is working harder to stay warm and maintain its core temperature. Your circulatory system pushes more blood to your organs to help them stay warm.

Good circulation is important for overall health, but it’s especially important for cardiovascular health.

2. Healthy Skin and Hair

Many people claim that a cold shower is the secret to healthy skin and hair. They may be right. Improved circulation also benefits your skin and hair because it sends vital nutrients and oxygen to hair follicles and skin cells.

Hot, steamy showers open up the pores in your skin and the cuticles of your hair. Cold showers have the opposite effect. The cool water closes the cuticles to lock in moisture and help prevent breakage.

As for the skin, cold water tightens pores and constricts blood vessels in the skin. The improved blood flow can also help give you a youthful glow.

3. Better Muscle Recovery

Cold showers and ice baths play a vital role in the recovery process for many athletes. The theory is that intense exercise causes microscopic tears in your muscle fibers. These tears are what stimulate the repair process and help strengthen muscles. At the same time, they also trigger muscle soreness and pain.

Ice baths or very cold showers can help:

·         Constrict the blood vessels and help flush lactic acid, and other waste products, out of muscle tissue.

·         Reduce swelling.

·         Slow metabolic activity.

One 2015 study found that cold water immersion helped accelerate recovery and muscle building after a strength training workout.

A meta-analysis of 23 peer-reviewed articles found that cold water therapy can help combat fatigue and improve the recovery process.

Another small study from 2011 found that cyclists had less soreness after intense exercise when they immersed themselves in cold water for 10 minutes.

Along with helping reduce muscle soreness, cold showers also help you cool down after exercise.

A meta-analysis of 19 studies found that cold water was twice as effective at cooling down overheated people as recovery methods without cold water therapy.

4. Boosts Endorphins

If you’re feeling low, a cold shower may help lift your mood. In fact, one clinical trial found that taking a cold shower for up to five minutes a few times a week helped alleviate depression symptoms.

The belief is that cold water gives the body a bit of a shock, which gives you a quick energy boost, clears the mind and increase alertness. At the same time, the body also releases endorphins, those feel-good chemicals that help us feel optimistic.

While a cold shower shouldn’t replace any medication, it’s a harmless practice that may help boost your mood.

Increased Alertness

Cold showers can make you feel more alert and awake. A meta-analysis published in the British Journal of Sports and Medicine found that cold showers have several effects on the body that can help boost alertness, including elevated:

·         Respiratory rate

·         Heart rate

·         Blood pressure

The cold temperature also encourages you to take deeper breaths, which decreases CO2 levels and boosts your concentration.

5. Reduced Pain

Chronic pain affects an estimated one in five people across the globe. While cold showers aren’t a replacement for medication or other doctor-recommended treatments, they may offer some relief for pain sufferers.

An article published in the North American Journal of Medical Sciences suggests that cold water can have effects similar to local anesthetics.

As you know, cold water constricts blood vessels, which can help reduce swelling and pain. The cold temperature may also slow down nerve impulses that send pain signals to the brain. These effects can help reduce your perception of pain.

6. May Boost Immune System

A cold shower a day may keep the doctor away. Research suggests that taking cold showers may help boost immune function. Cold water is a shock to the system, and this triggers leukocytes, which help the body fight infection.

Taking cold showers regularly may help your body better fight off the common cold and other illnesses.

One study suggests that cold showers can help decreases the risk of certain types of cancer.

One 2015 study involving 3,018 participants looked at the relationship between cold showers and sickness absences at work. Among the participants, 29% saw a reduction in sickness absence compared to the control group.

Another Dutch study looked at the effects of meditation, deep breathing and cold water immersion on immune function. The group that practiced these techniques produced more anti-inflammatory chemicals when exposed to bacterial infection compared to the group that didn’t use these techniques.

While the researchers in this study believe that deep breathing had a greater effect on immune function, they believe that cold water immersion helped build up a resistance to stress over time.

Making Cold Showers a Part of Your Daily Routine

If you’re used to taking warm or very hot showers, you may want to start gradually introducing cold water into your routine. Otherwise, the experience may be so unpleasant that you give up before you can enjoy the benefits.

Start with just a 5 or 10-second blast of cool water. As you build tolerance, you can decrease the temperature or the duration of cold water. There is evidence that just a short blast of cold water at the end of a shower can be beneficial.

Taking deep breaths can help make cold showers less uncomfortable and ease your mind. Eventually, you may even look forward to your daily cold-water plunge.

Cold showers offer many benefits, but it’s important to note that warm showers also have their own benefits. You can reap the benefits of both by alternating between hot and cold water when showering.  Whether you will try this or not, it is entirely your choice, however you are now armed with solid information to make a better decision.  Good luck!

For other articles and interesting reads, please visit my blog at blog.passiveonlinemarketing.org or bobkasumyan.blogspot.com

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The Top 5 Bestselling Protein Shakes For Building Muscle

 The Top 5 Bestselling Protein Shakes For Building Muscle

The consumption of protein consumption getting higher because people use it to fulfill the nutritional requirements of the body. It is recommended to the bodybuilders, athletes, sports persons, and others to add in diet and have the best advantages.

The range of best protein shakes for building muscles is vast and depend on the people’s preferences. According to the taste, quality, and nutritional information that encourage the users to take the one.

Here are the bestselling protein shakes using in routine for muscle strength and building:   

Orgain Nutritional Shake Sweet Vanilla Bean Flavor

As the nutritional, flavor, composition, and easy to use protein shake is concerned the organ nutritional shake is the best. It offers vanilla bean flavor and contains milk, the person will enjoy the best shake. Due to the choice of the ingredients, balance components like fats, carbs, proteins, and fiber it is good for health and muscle building.   

·       

   Cacao+ Greens 

 

     The Cacao + Green contains the natural ingredients and flavors without any additional sugar or        additives. It gives the best taste to the user and let them experience the true essence of Cacao blend    with the green veggies. it contains broccoli, kale, and spinach that are all antioxidants and an amazing source of proteins to build muscles. Most people like this protein shake due to the real roasted chocolate aroma or taste. 

·     Muscle Milk Vanilla Protein Shake

    

     For more strength and healthier growth of the muscles Muscle Milk in vanilla flavor is the best protein shake. After hitting the high-intensity workout in the gym body require the necessary proteins and vitamin intake. It helps to increase the recovery process, growth, and build muscles. Muscle Milk protein shake is having proteins without sugar or extra additives. It is one of the best protein products to use with the workout session and gain muscle size and strength. 

·        

    CorePower Milk Shake High Protein Vanilla

    The Core power milkshake is a high protein vanilla flavored shake for the body builders and athletes. Due to the low-fat milk composition, it is best to utilize during strength training. It contains cane sugar, 1% or less than that honey quantity, vanilla extract, and vitamins like D3 and others. It is suggested for muscle power, growth, and overall strength. With calorie management, it fulfills the daily dietary composition. 

· Premier Protein High Protein Shake Vanilla

    Are you looking for the best protein shake without sugar or additives? Here the Premier protein high protein shake with vanilla flavor gives the best taste and composition. It gives energy and helps in the overall muscle strength. The protein shake contains low-fat milk and comes in the category of gluten-free food options.

Final Verdict!

You can choose the best protein shake among the top bestselling options. Among all Core Power Milk Shake, high protein vanilla flavor is my recommended option.  I make this recommendation based on my personal experience after using all the brands in this comparison, and because of the protein content, flavor, and cane sugar or honey as the ingredients. You can enjoy the best taste, maintain energy level, and results with the intense workout options. 

So, to get the nutrition your muscles and your body needs after a workout or to enjoy a tasty drink in the afternoon to keep you going, try Core Power Milk Shake in your favorite flavor.   I truly love this one!

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Take Care Of Your Heart

 

Your Heart

All my life I have been fascinated by this small organ in our body that essentially is the life source as we know it.   Without our hearts we will not be able to exist.  Yet, we know so little about the intricate parts and functions of this organ.  

I’m in my mid 50’s and generally in good health, but have a history of heart disease running rampant in my family tree.   Obviously, I am very concerned about living a long and healthy life.  The lack of knowledge on my part about what I can do to make sure my heart functions as long as possible, lead me to this journey of discovery, learning and understand of the intricate function of my heart.  So, I decided to embark on a journey of learning everything there is to know about my heart and share my findings with everyone.   With that in mind, I start with some general information that most people may know, but yet refuse to follow.  Hopefully, this will resonate with you and encourage you to take care of your heart as it should be.

 

Heart Health

The heart beats about 2.5 billion times over the average lifetime, pushing millions of gallons of blood to every part of the body. This steady flow carries with it oxygen, fuel, hormones, other compounds, and a host of essential cells. It also whisks away the waste products of metabolism. When the heart stops, essential functions fail, some almost instantly.

Given the heart's never-ending workload, it's a wonder it performs so well, for so long, for so many people. But it can also fail, brought down by a poor diet and lack of exercise, smoking, infection, unlucky genes, and more.

A key problem is atherosclerosis. This is the accumulation of pockets of cholesterol-rich gunk inside the arteries. These pockets, called plaque, can limit blood flow through arteries that nourish the heart - the coronary arteries - and other arteries throughout the body. When a plaque breaks apart, it can cause a heart attack or stroke.

Although many people develop some form of cardiovascular disease (a catch-all term for all of the diseases affecting the heart and blood vessels) as they get older, it isn't inevitable. A healthy lifestyle, especially when started at a young age, goes a long way to preventing cardiovascular disease. Lifestyle changes and medications can nip heart-harming trends, like high blood pressure or high cholesterol, in the bud before they cause damage. And a variety of medications, operations, and devices can help support the heart if damage occurs.

 

Get FITT to better fight heart disease

If you've been diagnosed with heart disease, the FITT approach can reduce your risk for heart attack and stroke.

About half of all Americans have at least one of the key risk factors for heart disease, such as high cholesterol, high blood pressure, and excess weight.

You can address those risks with a heart-healthy diet and medications to lower blood pressure and cholesterol levels. But perhaps the biggest boost you can give your heart is regular aerobic exercise.

"If you have been diagnosed with heart disease or are at high risk for the condition, then you have to work with your physician to create a plan to get up and get moving," says Dr. Sawalla Guseh, a cardiologist with Harvard-affiliated Massachusetts General Hospital.

Checking the boxes

Aerobic exercise checks off multiple boxes on the heart attack and stroke prevention list. For instance, it helps burn calories and fat for weight loss. It can keep arteries from getting stiff from aging, which translates to better blood pressure readings and less stress on the heart. Aerobic exercise also keeps blood sugar levels in check and fights heart-damaging stress and inflammation.

Most people recognize that exercise is good heart medicine. Still, those with heart disease or at high risk for it may feel uneasy about putting their heart through that kind of stress.

"Some people may think that if they move too much, they'll have a heart attack," says Dr. Guseh. "But regular heart-pumping exercise is exactly what they should do."

Your doctor or cardiologist can work with you to create an exercise program tailored to your specific heart health needs, fitness level, and personal interests. It often follows a simple formula called FITT: Frequency, Intensity, Time, and Type.

"The approach is no different than what people need for general health and wellness," says Dr. Guseh. Here is a look at what your program may include.

Frequency. Federal guidelines recommend a minimum of 150 minutes of moderate-intensity aerobic exercise over five days per week. The more you can do beyond this — like up to 300 minutes — the better.

Intensity. A moderate level of intensity is ideal. "This amount of effort makes the body and heart work enough to get the benefits of exercise, but not too much, where it places a person at risk," says Dr. Guseh.

But what does "moderate intensity" feel like? "Intensity is highly personal," says Dr. Guseh. "What is low intensity for one person is high for another, and vice versa, and depends a great deal on a person's current fitness level."

To find that sweet spot of moderate intensity when exercising, use the simple "talk test." "If you can carry on a conversation without laboring while exercising — but you can't sing — that's a good measure of moderate intensity," says Dr. Guseh.

Always remember that exercise should feel good, he adds. "Listen to your body. If you experience any discomfort, then back off, and if you feel any chest or shoulder pain, or even jaw pain, see your doctor."

Time. It doesn't matter how you get in at least 150 weekly minutes. "Dividing that time into 30-minute workouts most days of the week means you won't do too much at one time," says Dr. Guseh. "But you might prefer longer sessions, say one hour of exercise three days per week. Inevitably, how you get in that time is up to you."

You also don't have to do your workout all at once. "You can break up your workouts throughout the day, like some time in the morning and then again in the early evening," says Dr. Guseh.

Also, don't skip exercise if you can't do your regular routine, or even if it's less than moderate intensity. "A low-level activity for 10 minutes is always better than nothing," he says.

If lack of motivation keeps you from putting in the required time, enlist a workout partner (while adhering to COVID physical distancing guidelines). "When you are accountable to others, you are much more likely to be more committed," says Dr. Guseh.

Type. It's a cliché, but the best aerobic exercise really is the one you enjoy. "If you like a particular type of activity, you are more likely to stick with it. It's that simple," says Dr. Guseh. "Anything that gets you winded and works up a light sweat is ideal."

Many activities meet the definition of low-to-moderate intensity, such as racquet sports, swimming, speed walking, cycling, mid- or long-distance running, treadmill workouts, and even gardening or dancing.

Give your heart a lift

Recent guidelines emphasize the importance of strength training to complement — but not substitute for — aerobic exercise. They suggest two to three days a week of strength training. You should do 10 to 15 reps for each set of exercise at 40% to 60% of your one-repetition max (the maximum amount of weight you can safely lift one time). Your routine should consist of eight to 10 different upper- and lower-body exercises. It's best to consult a personal trainer to set up the right routine and help you choose the proper weights. Even during the pandemic, many gyms offer one-on-one personal training or Zoom sessions. You can then perform the exercises at home.

 

Disclaimer: No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

Resource:  Harvard Health Publishing – Harvard Medical School

 

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