Blood Pressure 101

High Blood Pressure...I am sure we have all heard of someone with it, medicated for it, or even have it ourselves.  Maybe you have heard it called Hypertension. 

Have you had your Blood Pressure checked recently?

High Blood Pressure is often called the silent killer because it can be present for years without causing other symptoms.  Blood pressure is the measure of the force of blood pushing against blood vessel walls.  High blood pressure is dangerous because it makes the heart work harder to pump blood to the body. The only way to know whether your blood pressure is high is to have a health professional measure it with a blood pressure cuff. The result is expressed as two numbers. The top number, called the systolic pressure, represents the pressure when the heart is beating. The bottom number, called the diastolic pressure, shows the pressure when the heart is resting between beats.

High Blood Pressure is a serious condition that affects 1 in 3 Americans.  Untreated, it can lead to Coronary Artery Disease (hardening of the arteries), heart failure, stroke, kidney failure among other health problems.

Have you had your blood pressure checked recently?

 

What is normal blood pressure?

Category                      Systolic / Diastolic
Normal                           less than 120/80
Prehypertention             120-139 / 80-89
Stage 1 hypertension     140-459 / 90-99
Stage 2 hypertension     higher than 160/100

Several things can contribute to high blood pressure:

• Stress - Stressful situations causes your blood pressure to spike temporarily.  Researchers aren't sure if stress also cause long-term high blood pressure. Alcohol consumption  - more than 1-2 drinks per day)
• Chronic kidney disease -  If the blood vessels in the kidneys are damaged, they may stop removing wastes and extra fluid from the body. The extra fluid in the blood vessels may then raise blood pressure even more.
• Adrenal and thyroid gland disorders - The endocrine glads such as adrenal and thyroid, secrete hormones and when there are too few or too many of these hormones, high blood pressure can be the result. 
• Obesity - Blood pressure rises as body weight increases.
• Smoking
• Inactivity
• Genetics - High blood pressure tends to run in families.  Having one or more close family members with high blood pressure before the age of 60 means you have two times the risk of having it as well.
• Aging - The chance of having high blood pressure increases as you get older starting at about age 35.
• Too much sodium in diet -  Lower sodium diets can keep blood pressure from rising and help blood pressure medicines work better. 
• Asthma and cold relief products can sometimes elevate blood pressure.
• Birth Control Pills, pregnancy and hormone therapy can also elevate blood pressure

Have you had your Blood Pressure checked recently?

How can you prevent high blood pressure?

• Stay or get physically active - Start with doing 30 minutes of moderate intensity activity on most, but preferably all days of the week. 
• Limit alcohol intake - Besides, causing a rise in blood pressure, alcohol can also interfere with the effectiveness and increase the side effects of some blood pressure medications.
• Maintain a healthy weight - Losing even 10 pounds can lower blood pressure — and it has the greatest effect for those who are overweight and already have hypertension.
• Learn how to manage stress effectively -   Doing activities to reduce your blood pressure, such as exercising 30 to 60 minutes a day, can reduce your stress level. And if you've been diagnosed with high blood pressure, doing activities that can help you manage your stress and improve your health can make a long-term difference in lowering your blood pressure.
• Quit smoking
• Limit sodium intake - Recent research has shown that people consuming diets of 1,500 mg of sodium had even better blood pressure lowering benefits. Limit frozen foods and trips to fast food restaurants. Read nutrition labels on packaged foods to learn how much sodium is in one serving. Keep a sodium diary can help monitor sodium intake.

And finally...

Have you had your Blood Pressure checked recently?

A great source for information on lowering your blood pressure can be found here.

Are you in the mood for love?

I realize I am a couple of days late, but I just came across this article. "Aphrodisiac Foods for Valentine's Day" in the February 2013 IDEA Fitness Journal.

Of course, it is a list of healthy foods and there is no scientific support of the love potion in these foods. Regardless, it sounded like a fun list.
Almonds
Aniseed
Arugula
Asparagus
Avocado
Bananas
Sweet basil
Broccoli rabe
Carrots
Chocolate 😄
Coffee
Coriander
Fennel
Figs
Garlic
Ginger
Honey
Hot peppers
Licorice
Mustard
Nutmeg
Oysters
Pineapple
Pine nuts
Raspberries
Strawberries
Truffles
Vanilla
Watermelon

Have fun with that list!
Milli

February is Heart Health Month

Since it is February and Valentine's Day is just around the corner, I thought it would be fitting that I write about your heart, maybe even a couple of times before the month is over.

Heart Disease, not just cardiovascular disease, is everywhere.  I can name at least 5-10 people close to me that have heart disease or who have passed away due to heart disease and I am not even including my grandparents.  How about you?  I am betting you could do the same.

Did you know that your heart is a muscle?  It is, and just like every other muscle it needs to be exercised in order to work in the most efficient manner.  Even though your heart is only about the size of an adult fist weighs less than 1 pound, it is obvious to state the importance.  The hearts primary purpose is to deliver oxygen.  The oxygen is necessary for every life-sustaining process that happens within your body.

Cardio training makes your heart stronger, so that it can pump more blood.  Cardio training also increases the size of your left ventricle, which is responsible for delivering all the oxygen saturated blood to the organs, tissues and cells of your body.  Resistance training is also helpful in strengthening your heart.  Regular resistance training increases your hearts ability to contract and send blood to the muscles you are working. 

So, what are you going to do for your heart this February?  Leave me a comment and let me know.  Are you going to add ONE day of exercise to your week?  Are you going to add some strength training?  Set a goal and commit to it!  If you leave me a comment I promise to check up on you.

My goal right now is to complete the Master the Met.  On March 23, I will be climbing the 42 floors of the Metropolitan Square Building in downtown St. Louis.  I have a website set up where I am collecting donations to the American Lung Association.  I have to raise $100.  Please consider contributing a small amount.  I would be forever grateful.

Craving Carbs

This post is written in dedication to my good friend Jody, she asked this question, but I am sure that we can all relate.

Why do we crave Carbs?

First of all, let's just say that craving carbs is not about lack of discipline. You are not lazy or just not motivated.

There are several reasons why you might crave carbs.

Glycemic Index (GI)
The glycemic index is a tool that is used to determine which carbohydrate containing foods are best to include or avoid in your diet. Processed and sugary foods are high glycemic. High glycemic foods make your blood sugar rise really high and really quick. Think about when you are hungry and you eat a candy bar, your blood sugar rises pretty quick and you get a shot of energy. Because the candy bar is made of mostly simple sugars, the insulin, your body produces, can metabolize that sugar pretty fast, leaving you with a sugar crash. That drop in blood sugar will cause you to feel hungry soon after you've eaten.

Low Serotonin Levels
Serotonin is a neurotransmitter that stabilizes mood and makes you feel calm and relaxed.  Low serotonin levels lead to carbohydrate cravings because the body is looking for other ways to increase serotonin. Prozac and many other antidepressants increase brain serotonin levels. So eating carbohydrates is like taking Prozac. People feel better after they eat carbohydrates. 
 Carbohydrate Restriction
Following a diet that is extremely low in carbs and calories can trigger cravings for carbohydrate rich foods. Carbohydrate restriction reduces serotonin production in your brain. Low serotonin can make you feel low and moody, ready to reach for the foods you have been trying to avoid. Your body requires adequate serotonin for a healthy mood.  

Hormones
Hormones are the chemical messengers in your body that play important roles in most bodily functions, including your appetite. Many women with Polycystic Ovary Syndrome (PCOS) have imbalanced sexual hormones which in turn causes carbohydrate cravings. Women also crave carbs as their bodies shift through the normal hormone changes associated with menstruation, pregnancy, and menopause or with hypothyroidism. 

What can we do about Carb Cravings?

Stop Buying Carbs

Obviously, if you have high carbohydrate foods in your house, you'll be more likely to eat them. Foods like cookies, ice cream, chips and cakes will spike blood sugar levels. The more high carbohydrate foods you eat, the more likely you will crave them. 

Get Plenty of Sleep

One of the main reasons people crave carbohydrates is because they give you quick energy. Simple carbs are an easy way to get an energy boost, but that boost will be quickly followed by an energy crash. Getting enough sleep will help you maintain your energy without seeking a quick energy burst.   
Increase Serotonin levels

• Sunlight. Natural sunlight converts to vitamin D in the body.  Vitamin D naturally boosts serotonin levels. 
• Typtophan.Tryptophan is that essential amino acid that is found in turkey.  Eating foods that are high in tryptophan produces a sense of calm and alleviates mood swings, all because serotonin levels increase with an intake of tryptophan.  A diet deficient in tryptophan may lead to low levels of serotonin.
• Protein.  Protein blocks serotonin production.  To avoid the mood swings that come with eating simple carbs, always eat a protein with carbs.  For example: cereal and milk or cheese and crackers.

Eat Regular, Healthy Meals

Eating small meals every few hours will help keep your sugar levels stable.  When you go all day without eating, your blood sugar levels drop, causing you to look for foods that give instant energy. 

Eat the Right Carbohydrates

Not all carbohydrates are bad.  Look for those foods that have a high glycemic index, such as whole grains, fruits and vegetables.  These foods provide complex carbohydrates, which are slowly absorbed and do not cause dramatic rises in blood sugar.  Complex carbohydrates also provide fiber, which will keep you feeling full longer. 

Milli