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The Stress Menopause Connection

by IVL Products

The link between stress and menopause is well documented. It can become a vicious cycle of worsening menopausal symptoms leading to increased stress.  Jump off that debilitating merry-go-round and find natural menopause relief with a few simple changes to your diet, activity levels and outlook on life.

Studies are showing that there is a connection between stress and menopause.

The journal Menopause found in a study of over 400 women between the ages of 37 and 47 that those who reported the highest stress levels had as much as five times the hot flashes as those who women who reported less anxiety.  Even women who reported only moderate anxiety levels suffered three times more hot flashes than those who lived with less stress.

More bad news connecting stress and menopause came from a study in the Maternal and Child Health Journal that reported vaginal dryness, a common symptom of menopause due to decreased estrogen, was associated with high levels of psychological stress (not physical stress).

Related:  Modest Weight Loss Lowers Disease Risks in Middle-aged-Women

Stress reduces the secretion of all sex hormones like estrogen. Women going through menopause are already experiencing a dramatic drop in estrogen production, which causes hot flashes, insomnia, depression and vaginal dryness.  Being stressed out about life situations and menopause symptoms can be debilitating and greatly affect one’s quality of life.

The Dangers of Chronic Stress

It is well known that chronic stress is not good for you. It is linked to an increased risk of high blood pressure, headaches, gastrointestinal disorders, more illness and diseases like cardiovascular disease, stroke and even cancer.  It makes chronic illnesses like irritable bowel syndrome, arthritis and diabetes worse as well. 

Add the dramatic physical changes of menopause to an already stressed out life, and you get a recipe for disaster. Your personal relationships, career, and over all sense of wellbeing can be negatively affected.  The good news is natural stress and menopause relief is available with a little effort on your part.

Diet

Your diet has so much to do with how you feel each day. Weight gain is a common side effect of menopause, so paying attention to what you eat can help you manage your stress levels and menopausal symptoms.

Foods rich in probiotics like yogurt, kefir, and kimchi, along with probiotic supplements help keep your GI tract functioning smoothly and your immunes system strong.  Suffering less sever colds, urinary tract infections (also common during menopause), gas pain and bloating will greatly reduce your stress levels. 

Being chronically run down and feeling ill is very stressful. Boosting your immune system with a diet rich in vegetables, fruits, omega-3 rich foods and staying well hydrated will relieve stress and menopausal symptoms like fatigue, depression and hot flashes.

Exercise

Weight gain and insomnia are common menopause complaints.  Exercise can offset these two unpleasant symptoms and help you reduce your stress levels.  Making time every day for some physical activity is critical to managing your stress levels and menopause symptoms.

You don’t have to spend hours at the gym or run a marathon, either.  A brisk walk or a few laps in the pool is all you need.  Being outside to exercise has many health benefits and makes working out less of a chore and something to look forward to.

Attitude

Your outlook on life makes a huge difference when it comes to managing stress and menopausal symptoms.  Menopause and stress are a fact of life for all women.  Accepting that and making plans to deal with both are critical for keeping your spirits high and warding off depression and other mood disorders. 

Women's Health Top Superfood Recipes

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Make Herbs Part of Your High Blood Pressure Diet Plan

by IVL Products

High blood pressure (or hypertension) affects more than 3 million people in the U. S. each year. Because it doesn't typically produce symptoms, it is often called the "silent killer."  If left untreated, hypertension can lead to heart disease or stroke. While some prescribed medications reduce blood pressure, changes in the diet can help as well.  Adding certain herbs to the grocery list makes a natural alternative for a high blood pressure diet plan

To optimize a high blood pressure diet plan, add herbs to the grocery list.

Cardamom

A plant that comes from India, cardamom is part of the ginger family and often used in South Asian cuisine.  A study examining the health benefits of cardamom found that consuming a powdered form each day for several months lowered blood pressure in study participants. Cardamom makes a good ingredient for spice rubs, soups, and stews, and it brings a delicious and unique flavor to baked goods.

Celery Seed

Celery seed makes a great addition to a high blood pressure diet plan.  Tasting and smelling like its whole vegetable counterpart, the seed has been used since ancient times to treat hypertension in China, and several studies back up its effectiveness.  People consume the seeds, seed extract, or juice the whole plant to gain benefits.  Celery seed makes a good ingredient for soups, stews, casseroles, and salads.

Related -  Natural Weight loss: Three Spices For Weight Loss

Garlic

While garlic is known for its pungent aroma and bold flavor, it also offers medicinal properties. Because the active ingredient, allicin, relaxes and dilates blood vessels, garlic may help to lower blood pressure.  A scientific review of 21 studies found that dried garlic supplements containing specific amounts of allicin consistently lowered blood pressure in the people taking it.  Garlic makes a delicious ingredient in a variety of savory dishes from pastas to soups.

Yucca

An evergreen native to North America, yucca goes by the nickname "ghosts in the graveyard" due to its tall white flowering stalks.  People consume the whole plant ─ mashed, fried, and grilled ─ or its extract as a supplement.  A study examining the anti-inflammatory effects of yucca extract found that it reduces blood pressure, cholesterol, and the incidence of migraine headaches.  Its anti-inflammatory benefits also help people with osteoarthritis, colitis, and poor circulation. 

In addition to adding flavor, certain herbs offer medicinal properties like the ability to lower blood pressure.  Cardamom, celery seed, garlic, and yucca all make good choices for a high blood pressure diet plan.  Whether using the whole herb or a supplement, consult with a health care professional first.  Used in large quantities, some herbs may interfere with certain medications or produce side effects.

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Cataract Surgery Reduces Fracture Risks

by Cindy Gray

Recent studies indicate that having cataract surgery to fix blurry vision significantly reduces the risk for fracture in patients who are 65 years old or older. The bottom line is that visual impairment such as blurry vision is a major factor in falls, which are the leading cause of fractures in the elderly. Vision plays a key role in providing a reference frame for balance and stability and cataracts impair the ability to focus.

Blurry Vision? Cataract Surgery Reduces Fracture RiskCataracts affect more than 20 million Americans. More than half of all adults will develop them by age 80, according to the National Eye Institute. Cataracts cause clouding in the lens of the eye, resulting in blurred vision. Surgery corrects the cataracts by replacing the cloudy lens with a clear artificial one.  About 3 million cataract surgeries are performed in this country each year. 

Risk factors for cataracts include heredity, advancing age, excessive exposure to ultraviolet light and cigarette smoking. People with high blood pressure and diabetes are more likely to develop cataracts and women are at higher risk than men.

While there are some factors, such as heredity, gender and age, that you can’t control, there are some proactive steps you can take to reduce your risk for developing cataracts:

Don’t smoke: Many studies have confirmed a direct link between cigarette smoking and vision problems, including cataracts. Government-sponsored studies have shown that smoking doubles your risk for cataracts and it significantly increases your chances for developing macular degeneration.

Wear sunglasses: Always wear sunglasses and a hat when you are in the sun. Prolonged UV exposure can increase your chances of developing cataracts because light that enters the eye is mainly absorbed by the cornea and the lens. Make sure the glasses you wear have lenses that block 99 to 100 percent of UV-A and UV-B rays. 

Related: Top 6 Supplements for Improving Your Eyesight

Get adequate nutrition: Your daily diet should include plenty of antioxidants and omega-3 fatty acids as they have been shown to lower the risk for cataracts. Millions of Americans take nutritional supplements to ensure they are getting the nutrients they need to maintain vision health.

It is also important to have regular eye check-ups. While eye exams won’t prevent cataracts, they will diagnose them in their earlier, more treatable stages. Diagnostic tools include an eye chart test and eye pressure measurements which are performed by administering a small puff of air into the eye.

An overall healthy lifestyle that includes exercise, adequate rest, proper nutrition and frequent social interaction can help protect you from age-related health maladies. Make the healthy choices that protect both your health and your vision.   

References:

http://www.ncbi.nlm.nih.gov/pubmed/?term=Risk+of+Fractures+Following+Cataract+Surgery+in+Medicare+Beneficiaries

http://www.nei.nih.gov

http://www.visionfoundation.org

 

 

 

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Green Tea: Food For The Brain

by Nancy Maneely

Green Tea: High Blood Pressure Natural TreatmentWhat’s not to love about a soothing hot cup of fragrant green tea?

It’s China’s favorite drink, and thanks to modern scientific research, we know it contains health benefits from its abundant antioxidants – making it the preferred beverage for healthy aging.

It’s long been established that green tea is a powerful agent for protection against cardiovascular disease, high blood pressure, Alzheimer’s disease and other age-related health concerns. In fact, many people concerned with cardiovascular health have started adding green tea to their diet as a high blood pressure natural treatment.

Now, new research from China suggests that drinking green tea may help boost the production of new brain cells – offering cognitive support for those of any age.

The studies with mice, published in the August issue of the journal Molecular Nutrition and Food Research, found that epigallocatechin-3 galate (EGCG), an antioxidant found in green tea, boosts production of neural progenitor cells. These progenitor cells can help promote neurogenesis - the formation of new brain cells (neurons) in the hippocampus, the part of the brain that transfers information from short term to long-term memory.

The new cells appear to sharpen memory, improve learning and ward off degenerative diseases. The research also noted that the mice treated with EGCG and trained to run mazes could accomplish this task faster than mice that didn’t receive EGCG. They found that, in mice, the new cells appear to improve memory, learning and combat degenerative diseases.

If you’re not a tea drinker, now is the time to start! Create a “green tea ritual” and view it as a few minutes of your day when you take the time to slow down, take a few deep breaths and treat your body well. The simple act of preparing the hot water and steeping the tea can provide that moment of quiet and calm in the midst of a hectic day. Soon you will find yourself looking forward to your daily tea ritual!

Talk to your doctor to see if taking green tea supplements as a high blood pressure natural treatment is right for you.

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5 Nutrients for a Healthy Heart

by Not in Use Not In Use

What are some of the best high blood pressure remedies?

Check out this list of 5 nutrients with proven scientific benefit for the cardiovascular system.


1) Omega-3 fatty acids - One of the best ways to help prevent heart disease is to eat a diet low in saturated fat and to eat foods that are rich in monounsaturated and polyunsaturated fats (including omega-3 fatty acids). Studies suggest that EPA and DHA (eicosapentaenoic acid and docosahexaenoic acid, the two omega-3 fatty acids found in fish oil) help reduce risk factors for heart disease, including high cholesterol and high blood pressure. Fish oil has been shown to decrease dangerous blood fats known as triglycerides by an average of 29 per cent and lower cholesterol by 12 per cent.

2) Vitamins A, C, E and Beta-carotene - Deficiencies of Vitamins A, C, E, and beta carotene have been linked to heart disease. All of these nutrients have antioxidant effects and other properties that may benefit the heart. Good natural foods with Vitamin A are fish oil, liver, and egg yolk. For Vitamin C, try eating citrus fruits, strawberries, peas, red peppers, and kiwis. Sources for Vitamin E include garbanzo beans, avocados, almonds, sunflower oil, tuna, and muesli. Lastly, eat spinach, tomatoes, cabbage, broccoli, peas, carrots and sweet potatoes for natural sources of beta-carotene. These items can also be taken as all natural supplements.

3) Selenium and Zinc - Selenium and zinc help the body absorb antioxidants such as Vitamins, A, C, and E, and they are essential to the antioxidant process, ridding the system of free radicals. It is found in lentils, wholemeal bread, sardines and Brazil nuts.

4) Allicin - Studies have shown that allicin, which is found most abundantly in garlic and also in onions and leeks, lowers blood pressure, may help preventing blood clots from forming in coronary arteries, and is known to have blood-thinning properties, all of which keeps the heart in good shape.

5) Folic acid - Folic acid helps reduce the risk of cardiovascular disease associated with high blood levels of homocysteine. It is found mainly in green leafy vegetables, mushrooms, nuts, fruits and roots.

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Five Supplements that Help Heal Tissue Damage Caused by Acid Reflux

by Cindy Gray

Acid reflux is a common condition that most people suffer from at some stage in their life. The main symptom is a burning sensation in the lower chest as the acid contents of the stomach rise up into the tender esophagus causing an unpleasant effect. This condition is often known as heartburn, pyrosis or gastroesophageal reflux disease (GERD).

Acid reflux causes include smoking, hiatal hernia, pregnancy, medications, lack of exercise, stress, eating certain foods, overeating and obesity. If left untreated, acid reflux can lead to more serious diseases, including tissue damage and cancer. It is important to prevent the cause of the acid reflux and then treat any residual tissue damage left by the incident.

Acid Reflux Causes + Supplements That Can HelpHere are five supplements that are known to soothe and protect irritated tissue, fight pylori bacterial infections and support a healthy digestive process.

Deglycyrrhizinated Licorice (DGL)

DGL is a natural balm for the inflamed skin in the esophagus caused by acid reflux. This form of licorice has had the glycyrrhizin removed which may otherwise cause high blood pressure.

DGL is known to aid digestion and has excellent healing and antiviral properties. It works by increasing the layer of mucus that lines the digestive tract, providing a protective barrier and allowing the tissue to heal.

Licorice also controls the release of cortisol from the adrenalin glands which is often triggered by stress, so it may help treat the cause as well as the results of acid reflux.

Aloe Vera

Anyone who has used aloe vera on sunburn will appreciate the cooling and soothing properties of this natural gel. In some forms it may have a laxative effect, but taken as fresh juice (without the leaf latex) it will soothe the symptoms and promote healing in the digestive tract. The recommended amount of Aloe Vera juice is 4-8 fluid ounces a day.  This may be taken more easily if mixed with your favorite juice.

Related: Simple Tips for Relieving Common Digestive Issues

Marshmallow Root

Forget those fluffy white sugary sweets; marshmallow root is a natural herb that has excellent soothing properties for the stomach and esophagus. It can be taken as a capsule but is most effective for healing the esophagus if the powder is mixed with 4-6 ounces of fluid and drunk twice a day. Marshmallow root contains many polysaccharides which have been found in clinical trials to effectively soothe, heal and moisturize damaged tissue throughout the body.

Zinc Carnosine

Zinc and carnosine are both known to be natural healers and when combined they are as powerful as any pharmaceutical treatment for the stomach. It has been shown to be highly effective in many studies and is used in Japan as a prescription medication for stomach ulcers.

Zinc carnosine increases the insulin growth factor hormone and reduces the inflammatory compounds often present with stomach problems. It also absorbs toxins produced by pylori bacteria which can otherwise cause ulcers and sores in the stomach and digestive tract.

Slippery Elm

The herb Ulmas Fulva, better known as Slippery Elm, is similar to aloe vera as the extract is high in plant polysaccharides which coat and heal the tissue damage caused by acid reflux. Although Slippery Elm can be taken as a capsule, best results are found when it is taken as a tea or lozenge, which gives maximum exposure of the Slippery Elm to the gastrointestinal tract.

Take Slippery Elm twice a day by dissolving one teaspoon of the elm bark powder in hot water and sipping slowly. Not only is it good for the esophagus, it also treats an upset stomach.

If you have intermittent acid reflux, taking these natural remedies should help counter both the cause and the effect of this unpleasant condition before it becomes more serious.

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Natural Heart Health: Test Your Doctor

by Health News

Natural heart health starts with the conversations you're having with your doctor. Once you get to a certain age, your physician should talk to you about heart health, including high blood pressure treatments if you have high blood pressure. If you are younger but have noticeable risk factors for heart disease, they need to approach the subject. When you have concerns about your heart and your health, bring them up. Let’s see how your doctor responds. Do they:

Heart Health & High Blood Pressure Treatments: Test Your Doc

• Ask you about your diet?
• Offer ways to reduce your risk factors?
• Perform blood work to determine various levels like cholesterol, insulin and C-reactive protein?
• Do a thorough examination?
• Ask about family history?

If your doctor is on top of things, any one of the above points can get the conversation started on heart health. But, don’t be shy, join in on the conversation. If you are afraid you might forget your questions, write them down ahead of time.

Ask your doctor about the results of your tests. What do the cholesterol numbers mean? What is my blood pressure? Are there alternatives to medication? What if I experience side effects?

You can begin online. All the information you ever wanted to know is there. You can employ your doctor to explain what you don’t understand. Use it as a guide to getting the answers you want from your doctor not to replace your doctor.

Get Additional Resources

Your doctor can help you by recommending supplements for high blood pressure, nutritionists, internists and other professionals to help you protect your heart. Some people don’t know enough about supplements for high blood pressure to choose the best option and nutrition to choose better foods. Or, they don’t know how to get started with exercise. Your doctor has resources to lead you in the right direction. After a complete physical, they can also tell you what type of exercise is right for you.

Your doctor works with you to protect your heart. If you have questions, ask. The important thing is to go and see a doctor to get the ball rolling. Participate in your own heart health. 

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How Olive Oil And Veggies Protect Against High Blood Pressure

by Institute for Vibrant Living

Looking for more foods to add to your healthy high blood pressure diet?

According to a new study led by King's College London, a diet that combines unsaturated fats such as those seen in olive oil, nuts and avocados along with nitrite Looking for more foods to add to your healthy high blood pressure diet? and nitrate-rich vegetables like lettuce, spinach, celery and carrots, can protect against high blood pressure (BP).

These findings may help to explain why the so-called ‘Mediterranean diet’ has previously been shown to lower BP, along with reducing other risk factors for heart disease.

The Mediterranean diet uses olive oil for cooking and is typically rich in fruits and vegetables, beans, nuts and seeds, whole grain bread and unrefined cereals. Dairy products, eggs, fish and poultry are consumed only in low to moderate amounts, with little or no red meat and moderate consumption of wine.

Combined with a healthy lifestyle such as increased physical activity, moderate alcohol consumption and not smoking, this diet has previously been shown to lower death rates caused by heart disease.

Key to this protective effect appears to be that when unsaturated fats are combined with nitrite and nitrate-rich foods, compounds called nitro fatty acids are formed.

Researchers in this study investigated whether nitro fatty acids lower BP in mice. Specifically, they examined whether nitro fatty acids can inhibit an enzyme known as soluble Epoxide Hydrolase, which is known to regulate BP.

As the study results show, consumption of nitro fatty acids lowered BP in normal mice. On the other hand, mice that were genetically engineered to be resistant to inhibition of soluble Epoxide Hydrolase still had high BP despite being fed the same diet.

This study concludes that the protective effect of the Mediterranean diet has to do at least in part from the generation of nitro fatty acids, which inhibit soluble Epoxide Hydrolase to lower BP.

These findings may help to explain why the Mediterranean diet - supplemented with extra-virgin olive oil and nuts - has been shown to reduce the risk and incidence of cardiovascular events like stroke, heart failure and heart attacks.

Given the many health benefits of the Mediterranean diet, why not adopt it today?

Source: How Olive Oil and Veggies Protect Against High Blood Pressure (BP).
 

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Do Omega-3 Fats Benefit Cardiovascular Health?

by Health News

Many people come to our health blog with the question “What is good for high blood pressure?”

According to new research from several studies, regular intake of omega-3 polyunsaturated fatty acids (PUFAs) is linked to a 35% lower risk of cardiovascular death in older adults; and may also benefit brain health and function in people of all ages. Specifically, omega-3 PUFAs reduced brain damage in infants after stroke, increased math scores in teenagers and boosted memory in young adults.

What is good for high blood pressure? Omega-3 Fats Benefits

First, an observational study at Harvard Medical School with nearly 2,700 participants showed that healthy older adults who consumed 400 mg per day of the omega-3 PUFAs EPA (eicosapentaenoic acid) + DHA (docosahexaenoic acid) have up to a 40% lower risk of death from heart disease. Also, they tended to live two years longer after the age of 65.

This study clearly shows that higher levels of omega-3 PUFAs mean lower total mortality rates, contributing to a longer, healthier life. 

The second study at Columbia University used an animal model to see whether omega-3 PUFAs would influence brain recovery after pediatric stroke - which affects up to 1,700 U.S. infants each year.

The study authors found an almost 50% reduction in brain tissue loss in mice treated with omega-3 PUFAs or pure DHA immediately after a stroke, when compared to controls. What’s more, brain damage in these mice was significantly reduced for up to eight weeks.

In other words, omega-3 PUFAs may help to protect brain cells in human infants and may be useful for treating pediatric stroke.

Next, a study of 28 countries reported that higher DHA levels in the milk of nursing women was associated with better math scores in their children at the age of 15. Interestingly, only two-thirds of the highest-scoring countries reported DHA levels above the worldwide average of 0.32%, suggesting that other as yet unknown factors may also be involved.

Finally, healthy, young adults also appear to benefit from omega-3 PUFA consumption, according to a study from New Zealand. DHA supplementation was associated with improved response times for both autobiographical and working memory in these participants.

Along with supplements, fish oil and krill oil, cold water fatty fish such as sardines, wild salmon, herring, mackerel and tuna contain plenty of omega-3 PUFAs. Vegetable sources include flax seed, almonds and walnuts.

Other related blog posts...

5 Nutrients for a Healthy Heart

Could Fish Oil One Day Take the Place of Statin Drugs?

Omega-3 Fatty Acids: The “Brain Pill” of the Future

What's the #1 Supplement Every Man Should Take?

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How To Cleanse Your Arteries With One Simple Fruit

by Cindy Gray

According to a recent study, pomegranate extract may prevent—and even reverse!—the progressive thickening of coronary arteries known as atherosclerosis, which invariably leads to heart disease. Pomegranate seeds and juice are rich in heart-healthy antioxidants known as polyphenols. Polyphenol antioxidants—which are found in red wine, grapes, blueberries, soy milk, dark chocolate, tea and of course pomegranate—are known to lower levels of LDL ‘bad’ cholesterol, protect blood vessels and lower blood pressure (BP).One Delicious Fruit Can Cleanse Your Arteries

In the present study, mice with a genetic susceptibility toward spontaneous coronary artery blockages were given pomegranate extract in their drinking water for two weeks. The treatment reduced the size of atherosclerotic plaques in the aorta, while also decreasing the overall proportion of coronary arteries with atherosclerotic plaque.

Remarkably, pomegranate extract treatment also had the following beneficial effects in these mice:

  • Lowered levels of oxidative stress

  • Reduced levels of chemical messengers associated with inflammatory processes in the arteries

  • Less lipid accumulation in heart muscle

  • Reduced cardiac enlargement

  • Normalization of electrocardiogram (ECG) abnormalities

This study adds to already existing clinical research confirming that pomegranates can help unclog arteries.

For instance, the results of a three-year clinical trial published in 2004 showed that daily consumption of pomegranate juice reversed carotid artery stenosis by up to 29% within one year. Remarkably, blockages in the control group increased by 9% during the same period, indicating that pomegranate's artery unblocking effects were even greater than first believed.

Pomegranate's protective value in cardiovascular disease is likely because of the following experimentally confirmed properties:

  • Anti-inflammatory - like many other chronic degenerative diseases, inflammation plays a significant role in cardiovascular disease.

  • BP lowering - pomegranate juice is a natural blocker of angiotensin converting enzyme and enhances the activities of nitric oxide, both well-known pathways for reducing BP.

  • Anti-infective - plaque buildup in the arteries is often associated with viral and bacterial infections, including hepatitis C and chlamydia. Pomegranate is known to have a broad range of anti-bacterial and anti-viral properties.

  • Antioxidant - blood lipids become heart disease-promoting through oxidation. LDL, for instance, is harmless as long as it does not get oxidized and pomegranate reduces oxidative stress in blood. One study in mice found that this decrease in oxidative stress was associated with a 44% reduction in the size of atherosclerotic lesions.

Pomegranates are just one of the healthiest fruits provided by Mother Nature.  Enjoy a glass of pomegranate juice regularly, or check out the powerful superfruit supplements available for a mix of life-giving all-natural phytonutrients, antioxidants and anti-inflammatory compounds.

Source:

How to Clean Your Arteries with One Simple Fruit

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High Blood Pressure Causes: How Sleep Deprivation Affects your Health

by Institute for Vibrant Living

High Blood Pressure Causes: Sleep Deprivation & Your HealthNo one feels good after getting a poor night of sleep. However, lack of sleep is much more serious than just feeling bad for a day. New studies are showing how sleep deprivation may be one of many potential high blood pressure causes.

For example in one study, researchers recruited 20 healthy young adults and measured their BP at rest and then after a stressful task - in this case, giving an impromptu speech defending themselves for a supposed transgression, either running a stop sign or taking someone’s wallet.

A week later, after staying up all night, study participants returned to take the tests again. Systolic BP, the top number on a BP reading, climbed about 10 points higher when fatigued study subjects gave their speech, compared to subjects who spoke after a good night’s sleep.

This suggests that not getting enough sleep may lead to the development of cardiovascular disease. Previous studies have shown that not getting enough sleep can raise blood pressure, as can stress. But not many studies have examined what happens when sleep-deprived people also experience stress.

These results need to be replicated by larger studies - because not only is stress common nowadays, so is being sleep deprived - and one probably reinforces the other. For instance, if you’re experiencing a lot of stress, you are more likely to experience insomnia.

Another study looking at 331 healthy male medical students found that their BP when awake correlated negatively correlated with sleep duration.

According to the CDC, one in three Americans has high BP - a condition with few symptoms, often called the “silent killer” - because it can lead to strokes, heart attacks and heart failure, along with damaging the kidneys and other organs.

Further, nearly one in five Americans has uncontrolled hypertension - meaning that it is untreated or that that medications or other treatments have failed to bring it down.

In such a scenario, if someone is having difficulty with their BP being high, maybe getting six to seven hours of sleep daily is the way to lower their BP.

Other related articles:

Best Health Supplements for High Blood Pressure

Natural Heart Health: Making Sense of Blood Pressure Readings

High Blood Pressure Supplements Benefits

Why You Should Check Your Blood Pressure at Home

 

 

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Is Plastic safe? The Dangers of Plastic.

by Institute for Vibrant Living

For years, we’ve heard that eating or drinking anything that is canned or comes in plastic is bad for your health. But do you really understand why? The quick answer is bisphenol-A (BPA).

BPA is one of 800 different endocrine-disrupting chemicals (EDCs), compounds that interfere with the action of hormones in the body. Two of the most prolific EDCs in our environment—and often in our daily activities of life—are phthalates and BPA.

Is Plastic safe? The Dangers of Plastic.

The reason comes down to our reliance on plastic. While phthalates are used to soften plastic and make it more flexible, BPA is used to harden plastic.

When it comes to BPA specifically, it is a known cancer-causing xenoestrogen, meaning it is an estrogen-mimicking chemical. Sadly, this carcinogen (which has been declared “toxic” in Canada) is used daily here in the U.S. to harden plastic bottles and as an inner liner for many canned goods.

In addition to increasing your risk for cancer, BPA has also been linked to reproductive issues and even elevated glucose level. And now, according to a study published in Hypertension in February 2015, you can add increasing blood pressure levels to the list of BPA side effects.

In this randomized, crossover study, researchers asked 60 adults age 60 and older to visit their study site on three separate days. On one visit, the participants drank a beverage from two glass bottles. The second visit, they drank the same beverage from two cans, and on the third visit, they drank the beverage from one glass bottle and one can.

On all three occasions, researchers tested urinary BPA concentration, blood pressure, and heart rate variability two hours after the beverages were consumed. They found that BPA levels increased after drinking the canned beverages by more than 1,600 percent versus the glass containers.

While heart rate variability was not significantly different with any of the container options, researchers found that when participants drank the two canned beverages, their systolic blood pressure increased by an average of 4.5 mmHg (as compared to the glass containers). Researchers concluded, “The present study demonstrated that consuming canned beverage and consequent increase of BPA exposure increase blood pressure acutely.”

This one is a no-brainer. If you are consuming beverages or food from plastic containers or cans, be sure they are BPA-free. If they are not, do not use them. Period.

Next, do a mild detox to rid your body of the likely BPA stored in your cells. This means using a daily greens powder supplement along with a good liver-cleansing supplement that contains milk thistle (200-400 mg), turmeric (50-100 mg), and dandelion (150-300 mg).

Finally, if blood pressure is a concern for you, try using a few targeted nutrients to keep your blood pressure healthy in the normal range. This includes nattokinase (80-160 mg), cranberry concentrate (60-120 mg), and/or acetyl-L-carnitine (250-500 mg).

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Improve Your Memory With Supplements

by Institute for Vibrant Living

It’s no overstatement to say that your brain can be considered the “leader” of your entire body. After all, it controls everything that you do, think, feel, see, and hear—both consciously and subconsciously. 

Maintaining the health, wellness, and optimal functioning of your brain is essential if you are to remain capable of carrying out the many complex activities of human life in its most evolved state. And the key to this optimal functioning depends on a variety of neurotransmitters and hormones.

Improve Your Memory With Supplements

In addition to memory and emotions, these brain chemicals are also responsible for stress, blood pressure, pleasure and pain, motivation, learning, attention, muscle movement, energy, thyroid function, reproductive function, sleep, and even your very heartbeat. In other words, virtually every body function you can think of.

While many people realize that the brain performs all of these functions, most of us think of memory and/or comprehensive first and foremost when we think brain health. And, in our darker moments, these thoughts may turn to Alzheimer’s disease and/or dementia.

This makes total sense when you consider that more than five million Americans suffer from Alzheimer’s disease, which is the most common form of dementia in the U.S. And while most adults fear the idea of Alzheimer’s, the majority of treatments for the disease center around treatment rather than prevention. Ludicrous, isn’t it?

That’s exactly what researchers from Switzerland thought. Rather than look at ways to treat the disease, they foods at ways to prevent the disease by focusing on maintaining a healthy neural function in an effort to protect against the development of dementia and/or Alzheimer’s disease.

They found that the essential fatty acid docosahexaenoic acid (DHA), as well as B vitamins and vitamins C, D, and E all play a role in brain health and work to delay brain aging. This makes perfect sense!

First of all, vitamin C is a potent antioxidant, which is known to fight the free radical damage that has been associated with both dementia and Alzheimer’s. Similarly, vitamin E is an antioxidant powerhouse, working to prevent cell damage throughout the body.

To this point, a Johns Hopkins University study examined the use of vitamins C and E in 4,740 patients ages 65 and older. Researchers found that the people who took both vitamins had significantly lower incidence and severity of Alzheimer’s disease compared to the people who took one or neither of the nutrients.

Vitamin D supports brain and nervous system function and correlates with cognitive function and mood. Additionally, there is evidence that low levels of vitamin D are correlated with low mood and poor cognitive performance. 

B vitamins are a group of 11 separate water-soluble vitamins that are known to support brain health and boost energy levels. Within this group, vitamins B6, B12, and folic acid appear to be the most beneficial for brain health.

Vitamin B6 is important to a healthy inflammatory response, and one disease in particular that has been associated with inflammation is Alzheimer’s disease. Vitamin B6 is also critical for the synthesis of neurotransmitters.

Similarly, vitamin B12 is also important for the synthesis of neurotransmitters. Plus, it helps in DNA synthesis, nervous system health, and brain functioning. 

Folic acid is known to prevent neural tube defects in the first eight weeks of pregnancy, and research indicates that folic acid helps with brain health, DNA synthesis, and neurotransmitter function. Additionally, folic acid deficiencies have been associated with depression and dementia. 

Lastly, the omega-3 fatty acid DHA is a natural brain booster. Your brain needs DHA to create healthy nerve cell membranes. Your brain uses nerve cells for mood, attention, and memory.  

Given all this, it’s no wonder the researchers concluded, “The use of vitamins and DHA for the aging population in general, and for individuals at risk in particular, is a viable alternative approach to delaying brain aging and for protecting against the onset of AD pathology.”

What does this mean for you? Simple. If you aren’t already, immediately start taking a high-quality multinutrient and fish oil supplement that is high in DHA. Your body—and your brain—will thank you.

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How to Beat High Blood Pressure with Amino Acid Supplements

by Health News

How to Beat High Blood Pressure with Amino Acid SupplementsWhile heart disease remains at the top of the list of dangers associated with aging for women, scientists are slowly but consistently discovering how to beat high blood pressure and prevent heart disease.  A recent article published in the European Journal of Nutrition suggest that taurine, an amino acid found in relatively high amounts in meat, fish, eggs and other foods, may be protective against heart disease in women with elevated cholesterol levels. Taurine possesses antioxidant and anti-inflammatory properties. Although studies have uncovered a heart benefit for the amino acid in animals, this is the first study of taurine and coronary heart disease risk in humans.

For the study*, New York University School of Medicine associate professor of epidemiology Yu Chen, PhD, MPH and her colleagues analyzed data from subjects in the NYU Women's Health Study, which included over 14,000 women between the ages of 34 to 65 from 1985 to 1991. Dr. Chen's team calculated average taurine levels measured in two pre-diagnostic serum samples from 223 participants who developed coronary heart disease and 223 women who had no history of the disease over the study's twenty year follow up period.

Although no significant relationship between taurine and coronary heart disease was found for the entire study population, when women with high cholesterol (total cholesterol greater than 250 milligrams per deciliter) were analyzed, an interesting correlation came to light. Women with high cholesterol whose intake of taurine was among the top one-third of subjects had a 61 percent lower risk of heart disease compared to those in the lowest third. According to the authors, the data also suggest a protective effect for taurine against the risk of high blood pressure and diabetes.

"Our findings were very interesting," commented Dr Chen. "Taurine, at least in its natural form, does seem to have a significant protective effect in women with high cholesterol."

If you’re interested in getting more taurine in your diet, consult your health care professional about increasing your intake of healthy foods like fish and lean meats.

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6 Tips to Lowering High Blood Pressure Naturally

by Health News

Many people want to know “What is good for high blood pressure?” Here’s 6 tips on how to lower your blood pressure naturally.What is Good for High Blood Pressure: 6 Tips to Lower Blood Pressure

  1. Lose a few pounds. For every 2 pounds you lose, your blood pressure should drop at least one point in both systolic and diastolic readings.
  2. Exercise. Just a brisk half-hour walk 3 or 4 times a week can lower blood pressure from 3 to 15 points per month.
  3. Watch the salt. Cut down on snacks, prepared foods, and other dietary sources of salt. For many Americans, less salt means lower blood pressure.
  4. Get plenty of potassium by eating foods such as bananas, apples, avocados, oranges, potatoes, tomatoes, peaches and apricots or adding a potassium mineral supplement to your daily routine.
  5. Take a magnesium vitamin supplment to help regulate how much water your cells hold. By supplementing your diet with magnesium you can significantly reduce blood pressure.
  6. Cut back on sugar. The insulin and adrenaline released when blood sugar spikes cause the body to retain sodium and water, which raises blood pressure.

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Curcumin - Heart Supplement Benefits

by Not in Use Not In Use

Looking for beneficial ingredients to add to your high blood pressure recipes? Look no further than turmeric.

high blood pressure recipes

Since ancient times, traditional Ayurvedic medicinal practitioners in India have known about the health benefits of tumeric - a plant with trumpet-shaped, yellow flowers, related to ginger, that flourishes in Southeast Asia. Its roots are bulbs that produce rhizomes, which then produce stems and roots for new plants. A common staple spice in Asia, tumeric was always praised for its healing properties as an anti-inflammatory, as well as for digestive and cardiovascular ailments.

In the 21st century, we now know that there are scientific explanations for the benefits from tumeric. Curcumin, the principal curcuminoid found in tumeric (and that which makes tumeric the color yellow), is a powerful antioxidant, a polyphenol, that combats the effects of free radicals in the body. And while curcumin has been linked with cancer prevention, detoxification, and countering inflammation, some of the most intriguing evidence revolves around its potential for heart health supplement.

Curcumin’s powerful antioxidant activity could be the cause for its ability to improve the circulatory system and thus cardiovascular health. It also can be effective in reducing cholesterol, a leading cause of heart attacks, and has been shown in studies to protect rats from adverse effects following a stroke. Other research shows curcumin’s effectiveness in countering heart enlargement and subsequent heart failure.

Turmeric, the main source of curcumin, can be taken as a delicious additive to your next meal. In fact, it is a principle ingredient in curry, those tasty dishes found in Indian restaurants. But if Indian food is not to your liking, they can be found in health supplements. Curcumin is further proof of the abundance of natural remedies found in common foods, known about for centuries.

Add turmeric to your high blood pressure recipes today to improve your overall heart health!

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Natural Heart Health: Making Sense of Blood Pressure Readings

by Health News

Take regular blood pressure readings to figure out if you have a normal blood pressure.Many people want to ensure they have a normal blood pressure. Learn how to make sense of blood pressure readings in this article.

Blood pressure is one of the primary vital signs for health. It refers to the pressure applied to vessel walls by circulating blood in the body. Blood pressure measurements generally gauge total pressure at the brachial artery in an individual’s upper arm which is the major vessel that transports blood away from the heart. The actual blood pressure reading is the systolic pressure over the diastolic pressure, for example, 120/80. The systolic number measures arterial pressure when the heart beats, and the diastolic number measures arterial pressure between heartbeats, when the heart muscle is at rest and filling with blood.

There are five basic categories of blood pressure readings that span from normal blood pressure to hypertensive crisis. The blood pressure measurement determines what type of treatment an individual may need to normalize blood pressure. For accuracy, it is important for a health care provider to take two measurements at two different times.

The American Heart Association suggests that an individual get screened once every two years starting at age 20 if blood pressure is in the normal range.

The following lifestyle changes are recommended for keeping blood pressure in check.

Lose extra weight and watch your waist measurement: According to studies, men should have a waist measurement below 40 inches, and women should take care to keep waist size below 35 inches.

Get regular exercise: 30 to 60 minutes of exercise per day can help to lower blood pressure.

Eat a healthy diet:  Consume whole grains, fruits, vegetables, lean meats and low-fat dairy products, and skip foods that are high in saturated fat and cholesterol. Consider all-natural supplements to ensure adequate daily nutrients.

Reduce sodium consumption: Those who are 51 years of age or older should reduce sodium to 1500 mg per day or less.

Increase potassium:  Added potassium in the diet or through supplements can reduce the effects of sodium on blood pressure.

Experts estimate that one in four American adults will get high blood pressure. This is a health problem that can raise risks for heart and kidney disease and stroke. Because high blood pressure typically exhibits no symptoms, it is important for adults to get checked regularly. Once it develops, high blood pressure generally lasts a lifetime but it can be prevented and controlled with a healthy lifestyle.

 

 

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Top Three Heart-Healthy Nutrients

by Health News
Looking for some high blood pressure remedies? There’s no question that, when it comes to healthy aging, specifically lowering cholesterol, your first step should be to eat healthy and exercise. But when you want that extra boost, these three nutrients should be at the top of your list.High Blood Pressure Remedies: 3 Heart-Healthy Nutrients
 
CoQ10—Coenzyme Q10 (CoQ10) is a fat-soluble compound found in every plant and animal cell. Research has shown that CoQ10 also prevents the oxidation of LDL—the pivotal step in artery clogging—and, along with vitamin E, can help to lower cholesterol levels. Plus, many older adults are frequently prescribed cholesterol-lowering drugs in the statins class which significantly deplete CoQ10 stores, so it is particularly critical that you use CoQ10 if you are taking a statin. Aim for 100 mg of CoQ10 (as ubiquinone) daily.
 
Essential Fatty Acids— Essential fatty acids (EFAs), the omega-3's EPA and DHA, are fats that your body does not produce and you must therefore obtain through diet or supplementation. They are important for the production of series 1 and 3 prostaglandins, potent hormone-like anti-inflammatory substances that help regulate blood pressure, the breakdown of fat or cholesterol in your blood, heart rate, blood clotting, and your immune system’s response to injury and infection. EFAs also help decrease inflammation. Aim for 200 mg of EPA and 100 mg of DHA every day.
 
Quercetin—Quercetin belongs to the bioflavonoid family—a subgroup of flavonoids known for their potent antioxidant and antiviral capabilities. It also helps to maintain the strength of small blood vessels and reduce vascular fragility. In addition to its ability to reduce bleeding and bruising, quercetin is beneficial in preventing “sticky” platelets and promoting relaxation of the entire cardiovascular system. It also helps to regulate blood pressure and heart rate. Aim for 250 mg a day.
 
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Should You Be Checking Your Blood Pressure at Home?

by Not in Use Not In Use

One of the quickest and easiest ways to gauge one’s general health is by monitoring one’s own blood pressure. The simple rhythm of your pulse can say a lot about you: what your lifestyle is, what might be wrong with your diet, what your normal blood pressure is, what your health problems are, and what you can do about them.

One of the quickest ways to see if you have normal blood pressure is to check it at home.

Simply put, your blood pressure is a measurement of the force against the walls of your arteries as the heart pumps blood through the body. Readings are given as one number over another; the top number is the systolic, the bottom the diastolic. Systolic refers to the blood pressure when the heart is contracting, while diastolic is when the heart is in a state of relaxation.  Generally, a normal blood pressure reading is around 120 over 80. Any systolic reading over 140 is considered high, as is any diastolic reading over 90.

It’s a good idea to check your blood pressure regularly to avoid hypertension, especially if you have a history of heart problems or suffer from obesity. Seniors, whose blood pressure can vary should monitor their own blood pressure, as should diabetics, who must maintain tight blood pressure control.

Lastly, even relatively healthy people can benefit from knowing what their normal blood pressure is on a regular basis. Being conscious of one’s own health is a first step to greater body knowledge and freedom from ailment. It may also add as an incentive to quit habits that exacerbate hypertension, such as smoking or caffeine use. Conversely, it may encourage healthy habits that lower your pulse:

  • conscious deep breathing
  • eating a diet rich in fruits and vegetables
  • taking natural blood pressure supplements, such as fish oil or folic acid

Sometimes the simplest of information can lead to a healthier, happier lifestyle. 

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Heart Health Tips: Do Walnuts Benefit Your Heart?

by Institute for Vibrant Living

Looking for high blood pressure diet foods? A new study from the University of Munich Medical Center in Germany indicates that a diet enriched with walnuts may reduce heart disease risk naturally, by lowering levels of two major risk predictors.

Walnuts: High Blood Pressure Diet Foods

Walnuts are made up mainly of polyunsaturated fats. They are an excellent natural source of the heart-healthy plant-based omega-3 fat known as alpha-linolenic acid, or ALA, which is one of the reasons they top the list of high blood pressure diet foods.

In this study, researchers investigated the effects of daily walnut consumption on blood lipid levels. They found that levels of non-HDL cholesterol and apolipoprotein B (ApoB) levels - both major predictors of heart disease risk - were significantly reduced in study participants.

Healthy men and women consumed walnuts as part of their normal diet for eight weeks. They simultaneously reduced intake of saturated fats and increased consumption of polyunsaturated fats, resulting in beneficial changes to their lipid profile.

Heart disease is the leading cause of death in the U.S., responsible for roughly 1 in every 4 deaths. Everyone knows that a healthy lifestyle and a balanced diet play an important role in heart disease prevention.

This study shows that people can benefit their heart health naturally by supplementing their diet with walnuts, which reduce the levels of non-HDL cholesterol and ApoB, two of the most important risk factors for heart disease.

Previous research has already indicated that walnut consumption can lower LDL cholesterol and blood pressure (BP), two other major risk factors for heart disease - along with managing other known risk factors such as endothelial function, oxidative stress and inflammation.

In fact, the evidence for walnuts being a great source of natural heart health is so extensive that in 2004 the U.S. Food and Drug Administration (FDA) officially approved one of the first health claims for a whole food. Similarly, the European Union (EU) has also officially acknowledged the health benefits of walnuts - the only nut to ever be credited with such claims.

This study adds to previous research and confirms that walnuts are a natural source of multiple, powerful heart health benefits including managing levels of cholesterol and blood lipids.

 

Read related blog posts:
Is there a Connection Between Diet Soda and Stroke Risks?
Can Cherries help lower Your Risk for Heart Disease?
What is Cholesterol?
5 Nutrients for a Healthy Heart
Can Dietary Fiber Banish Inflammation?

 

Source:

Natural Heart Health with Walnuts.