exercise

Today’s Health Tip ~ 5 Tips to Naturally Reduce Hypertension

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Hypertension, commonly known as high blood pressure, affects one–third of all adults in the United States—and less than half of the people with high blood pressure have it under control. High blood pressure can cause serious health problems without showing any warning signs.

5 Ways to Naturally Reduce High Blood Pressure

  1. Regular physical activity – It’s no secret that regular physical activity helps to keep you in good health. Not only does exercise help control high blood pressure, it also helps you manage your weight, strengthen your heart and lower your stress level.
  2. Eat less salt – Most people eat too much salt without realizing it. The American Heart Association estimates that the average American eats about 3,400 mg of sodium a day. However, the recommended daily intake is 2,300 mg, with an ideal limit of less than 1,500 mg per day, especially for those with high blood pressure.
  3. Add more potassium to your diet – Not only does potassium help regulate heart rate, it can also reduce the effects of sodium in the body. Potassium helps your body get rid of sodium and also eases tension in your blood vessel walls, both of which help to further lower blood pressure.
  4. Limit alcohol consumption – Some research shows that drinking alcohol in moderation can benefit your heart. However, too much alcohol consumed at one time can cause a sudden spike in your blood pressure.
  5. However, chronic stress may put you at risk for a variety of long-term health issues, including high blood pressure, heart disease and stroke. Stress can also increase your blood pressure levels if your coping mechanisms involve eating unhealthy food, drinking alcohol or smoking. Some methods to help alleviate or deal with stress include:
    • Reframing your mindset. Focus on the things you can control, instead of worrying about situations that are out of your hands. Many times, our anxieties stem from the “what if”—instances that might not ever occur. Putting those thoughts into perspective and reminding yourself to stay present can help calm those worries.
    • Avoid stress triggers. Try to avoid putting yourself in unnecessary stressful situations. For example, try leaving for work a few minutes early to beat rush-hour traffic.
    • Practice gratitude. Acknowledging all the positives in our lives often helps to shift the focus away from what we want or what we are lacking. In addition, outwardly expressing gratitude to others can also help reduce feelings of stress.
    • Take time to relax and enjoy. Carve out time for things that bring you joy. Whether that’s eating a good meal, spending time with loved ones or listening to an interesting podcast on your commute, find time to incorporate small moments of enjoyment throughout the day.

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Today’s health Tip ~ Want to Jump Start Your Immune System?

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Boost Your Immune System

    1. “While no food or supplement can ‘cure’ or even 100% prevent you from catching a virus like the coronavirus or the flu, some foods have been shown to help bolster immunity,” Cynthia Sass, Health contributing nutrition editor, told us. Citrus fruits, red bell peppers, almonds, sunflower seeds, walnuts, beans, and garlic all have research behind them to back up their immune-boosting claims.
    2. “Exercising regularly and eating healthy are the most significant factors for your immune system,” Timothy Mainardi, MD, an allergist and immunologist based in New York City, tells Health. Research shows that people who live more sedentary lifestyles are far more likely to get colds or other infectious diseases.
    3. Wash your hands. You’ve heard over and over how best to wash your hands since the coronavirus pandemic began. But it bears repeating, because it’s just such an easy and effective way to prevent any infection. Washing your hands is an extraordinarily good way of helping one from getting sick.
    4. Get enough sleep. There’s an association with lack of sleep and getting sick,” explains Dr. Mainardi. Case in point: In one study, “medical and surgical residents who would notoriously work 100-hour weeks during their residencies were at a much higher risk of not only getting an infectious disease, but also reactivation of a past one.

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Today’s Power Thought ~ It Takes Continuous Effort

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I like going to the gym. I like the feel of sweat and tired muscles after a workout. I know if I stop exercising my muscles will begin to atrophy. It’s the same way with our minds. If we stop using them, our minds lose their capacity to problem solve, engage in meaningful dialogues, or seek creative outlets. Everything worthwhile takes continuous effort. It all starts with a first step and followed by another step.

Today’s Heath Tip ~ Want to Delay Aging? Exercise!

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Exercise and Anti-Aging

A Brigham Young University study found that people who ran 30 to 40 minutes at high intensity five days a week were consistently biologically younger than those who followed more moderate exercise programs, or who led sedentary lifestyles. “High intensity” exercise means you work up a sweat and have difficulty holding a conversation.

Not a runner? That’s OK – you can substitute another aerobic exercise, such as:

    • Swimming
    • Bicycling
    • Using elliptical or stair-climbing gym machines
    • Taking classes that get your heart rate up (think: kickboxing and step aerobics)

Whatever you choose, it’s important to do it consistently. To stay motivated, choose an activity you enjoy or that you can do with a friend. And make exercise a priority by setting aside time for it in your daily calendar.

“Even modest aerobic exercise at least three times a week helps prevent issues with strokes, heart attacks, elevated blood pressure and diabetes prevention or management,” said Paul Cheng, MD, a Franciscan Physician Network cardiologist at Franciscan Health Michigan City, noting that such activity also helps with bone density.

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Today’s Health Tip ~ Exercising – It’s Good for the Body and the Brain

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There are Big Benefits for People Who Regularly Exercise

Regular physical activity is an important part of a healthy lifestyle. Not only is it good for your muscles and bones, it can keep your brain healthy, too.

Physical activity can improve your cognitive health—helping you think, learn, problem-solve, and enjoy an emotional balance. It can improve memory and reduce anxiety or depression. But you don’t have to be a fitness guru to reap the benefits. Any amount of physical activity can help. No matter your age or fitness level, physical activity can help improve sleep, brain health, and quality of life.

Regular physical activity can also reduce your risk of cognitive decline, including dementia. One study found that cognitive decline is almost twice as common among adults who are inactive compared to those who are active.

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Today’s Health Tip ~ How Much Exercise Is Needed for Weight Loss?

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Exercise Combined With a Healthy Diet is a Winning Combination

To reap the health benefits of exercise, it is recommended that you to perform some form of aerobic exercise at least three times a week for a minimum of 20 minutes per session. However, more than 20 minutes is better if you want to actually lose weight. Incorporating just 15 minutes of moderate exercise — such as walking one mile — on a daily basis will burn up to 100 extra calories (assuming you don’t consume excess calories in your diet afterwards). Burning 700 calories a week can equals 10 lbs. of weight loss over the course of a year.

Combining exercise with a healthy diet is a more effective way to lose weight than depending on calorie restriction alone. Exercise can prevent or even reverse the effects of certain diseases. Exercise lowers blood pressure and cholesterol, which may prevent a heart attack.

In addition, if you exercise, you lower your risk of developing certain types of cancers such as colon and breast cancer. Exercise is also known to help contribute to a sense of confidence and well-being, thus possibly lowering rates of anxiety and depression.

Exercise is helpful for weight loss and maintaining weight loss. Exercise can increase metabolism, or how many calories you burn in a day. It can also help you maintain and increase lean body mass, which also helps increase number of calories you burn each day.

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Today’s Health Tip ~ Exercise May Reduce Cancer Risk

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Want to Stay Healthy – Start Moving

Adults should get at least 150 minutes of moderate-intensity exercise, such as biking or brisk-walking, per week. A study that followed 755,459 older adults for 10 years found that those who met these guidelines had a lower risk for at least seven different cancers, including cancers of the colon, breast, uterus, kidney,and liver; myeloma; and non-Hodgkin’s lymphoma.

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Today’s Health Tip ~ You Got To Move to Live

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Move More, Sit Less

Whether working out is something you look forward to or something you dread, you probably can’t deny that exercising just makes you feel better. Not only does exercise give you an energy boost and help you manage your weight, it also reduces your risk of several health conditions and improves your mental well-being.

But staying active doesn’t just begin and end with the 30 minutes you dedicate to your workout. . . . Make an effort to stay active throughout the day while still getting your work done.

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Today’s Health Tip ~ Want to Improve Your Mental Health?

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Get Moving

You might not want to sit down for this. “Physical exercise is very important in preventing or reducing mental health problems,” Klitzman says, which include depression. “When we exercise, our body releases endorphins – natural opiates that improve our mood and make us feel good. Exercise can also help cognitive functioning – how well we think.” 

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Today’s Health Tip ~ Best Foods for Post Surgery Recovery

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What foods should you consume to help promote healing after surgery?

After surgery, your priority would be focusing on wound healing and recovery. Eating well and adequately can help you regain strength and recover more quickly. Certain foods can be beneficial after an operation to aid in recovery and healing. As a general rule of thumb, know that you will likely need more calories, protein, fluids, vitamins and minerals during the recovery process (Always consult your doctor and/or dietitian regarding your diet after surgery).

Best Food groups post surgery:

    1. Protein rich foods
    2. Whole grains
    3. Fruits
    4. Veggies
    5. Good fats
    6. Iron-rich foods
    7. Calcium-rich foods
    8. Plenty of water

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