High Blood Pressure Supplements

GABA, or gamma aminobutyric acid, is a fascinating little amino acid-like molecule with certain properties researchers are finding are super-beneficial to human health. As a component of the brain, it works to inhibit the neurotransmission of certain chemicals, notably those responsible for producing anxiety.

Recently, UCLA researchers demonstrated that GABA may help inhibit development of insulin resistance and glucose intolerance, conditions that are involved in the development of Type 2 diabetes and metabolic syndrome.

In this early preclinical study, GABA was given orally to mice that were obese, insulin resistant and in the early stages of Type 2 diabetes. Researchers found that GABA suppressed the inflammatory immune responses that are involved in the development of this condition.

In the study, GABA improve glucose tolerance and insulin sensitivity, and even helped to halt progression of Type 2 diabetes in mice. Researchers noted that GABA taken as a supplement may be effective in the treatment of obesity-related Type 2 diabetes and metabolic syndrome.

The GABA study was supported by grants from the National Institutes of Health and Juvenile Diabetes Research Foundation International.

Metabolic syndrome is a cluster of adverse features including inflammation, abdominal obesity, hypertension, and insulin resistance that are linked to an increased chance of cardiovascular diseases and diabetes.

According to the American Heart Association, five main markers determine metabolic syndrome (also known as syndrome X). It only takes the presence of three of these five markers to generate a diagnosis of metabolic syndrome:

• Low levels of HDL (high-density lipoprotein) or “good cholesterol
• Elevated triglyceride levels
• Waist circumference greater than 40 inches for men and 35 inches for women
• Elevated fasting blood glucose levels, and
• Elevated blood pressure.

Metabolic syndrome is estimated to afflict about one-quarter of adults ages 20-70, and fully half of elderly adults.

Source:
PlosOne Journal

You already know that there are numerous reasons to take vitamin C: from immune boosting to free-radical fighting, it’s easy to do and it just makes sense. But here’s another, very concrete reason to take it: It might help lower your blood pressure.

In a review study* that was published in a recent issue of the journal American Society for Nutrition, Dr. Edgar R. Miller III and his colleagues at the Johns Hopkins School of Medicine in Baltimore, MD analyzed data from 29 different clinical trials and about 1,400 adults aged 22 to 74. The median dose of supplemental vitamin C taken by the participants was 500 milligrams a day over a median of an eight-week period. In people who had high blood pressure, systolic blood pressure (the top number in a reading) dropped by nearly 5 points, while diastolic pressure (the bottom number) dropped by about 1.7 points.

While these results appear to be pretty modest, Dr. Miller points out that if the entire U.S. population lowered their blood pressure by 3 points, there would be fewer strokes. He also points out that further study needs to be done to confirm this connection, though many past research has suggested a connection between supplemental and food-source vitamin C and reduced blood pressure.

Whether continued use (beyond eight weeks) of the vitamin C would result in more pronounced reductions remains to be seen, and further study is needed to better understand the connection.

 *http://www.ajcn.org/content/95/5/1079.abstract?sid=db3e6271-58fc-4c6d-b273-eb1eca20c49d

If you suffer from occasional digestive upsets – and who doesn’t? – do you reach for the contents of your medicine cabinet? If so, you may be doing more harm than good.

The best way to eliminate digestive problems like constipation, diarrhea, heartburn, excessive gas, or bloating, is to prevent them from happening in the first place. This we can do by drinking lots of water; eating smaller, more frequent meals; avoiding sugary sweets and drinks (the body has trouble processing sugar overloads); and making sure to replenish the “good” bacteria of the gut with probiotics (either in foods or a daily supplement).

In fact, many medications – both over-the-counter and prescription – can ramp up digestive problems. And ironically, some of the drugs we look to for digestive relief can be the worst offenders. Here are some medications to avoid when you are experiencing digestive upset:

1. Antacids – The powerful acid blockers on the market today are effective at reducing stomach acid. The problem is, you need that acid to help digest and absorb the nutrients in food. And you also need it to destroy bad bacteria that invade your system. A study in the Journal of the American Medical Association (JAMA, Oct. 4, 2007) found that people who took antacids had four times more pneumonia, because they didn’t have enough stomach acid to protect them against bacteria and viruses.
2. Laxatives – These may seem to work at first, but there are two downsides: Many people experience irritation of the bowel as a result of the harsh ingredients in most products, and the relief is temporary which can lead to dependence.
3. NSAIDS and aspirin – These can upset and even damage your intestinal lining.
4. Antibiotics – There’s no question that antibiotics can be necessary and effective at destroying harmful bacteria, but they also kill off the friendly flora that live in your digestive tract. Antibiotics encourage the overgrowth of the yeast Candida albicans, which can damage the lining of the small intestine and lead to digestive problems.
5. Other drugs – Some medications tend to relax the lower esophageal sphincter, allowing acid to back up into the esophagus. These include antihistamines, beta-2 agonists for asthma, calcium channel blockers for high blood pressure, nitrates for angina, and tricyclic antidepressants.

Most of us know our bodies well enough to predict which foods cause the most trouble internally. In general, it is best to avoid the worst offenders like trans fats, processed meats, sodas, and low-fiber foods such as white bread and pasta). Many people are lactose intolerant and need to avoid dairy products, which can bring on painful bloating and gas. Other common food allergies include soy, peanuts, eggs and wheat. The best way to test for food sensitivities is to eliminate the suspected foods completely from your diet for several weeks and then add them back in. Keep a daily food journal while you are doing this.

Try incorporating foods that promote good digestion into your daily diet. These include: yogurt or kefir, sweet potato, winter squash, banana, apples, berries, whole grains, sauerkraut, peas, beets, and celery.

What’s your favorite natural remedy for digestive upset?

Read More:
EverydayHealth.com: Digestive Health

A new report from scientists at the University of Michigan calls for an increase in the recommended daily allowance of Vitamin C in our diets.

The scientists say they have found compelling evidence that the U.S. RDA of Vitamin C should be increased to 200 milligrams per day for adults, up from current levels of 75 milligrams for women and 90 for men.

They cite a slew of research, including a recent analysis of 29 human studies that indicate that healthy levels of Vitamin C can support immune function, reduce inflammation which can lead to conditions such as atherosclerosis, and significantly lower blood pressure. One recent analysis of 29 human studies showed that daily supplements of 500 milligrams of Vitamin C significantly reduced blood pressure. High blood pressure is a major risk factor for heart disease.

The Michigan scientists noted that an optimum diet with the recommended 5 to 9 daily servings of fruits and vegetables, along with a 6-ounce glass of orange juice, could provide 200 milligrams of Vitamin C a day. But most Americans miss the mark when it comes to this optimum diet.

Most of us know that orange juice is a great source of Vitamin C, but many fruits and veggies also serve as excellent sources of this vital antioxidant nutrient. One that many Americans are unfamiliar with is jicama, a root vegetable enjoyed in Mexican and Central American cuisine with a delightfully crunchy texture and flavor similar to a water chestnut.

Jicama is very low in calories – only 35 per 100g serving – and an excellent source of oligofructose inulin, a soluble dietary fiber which does not metabolize in the human body (this makes it an excellent snack food for diabetics and dieters). Jicama is rich in Vitamin C, providing about 20.2 mg (34 percent of the current RDA) per serving. It also is a great source of the micronutrients magnesium, copper, iron, and manganese.

Look for jicama in your grocery store, Asian or Mexican food market. At home, store them as you would potatoes, keeping them in a cool, dark place for up to 3-4 weeks – but be careful not to keep them too cold or the starch will convert to sugar

This recipe for Tangy Jicama Slaw is quick, convenient and packs a mighty Vitamin C punch with the main ingredient plus the addition of lemon and lime – potent Vitamin C partners.  Make ahead and pack it for lunch, or take it to your next summer picnic.

Tangy Jicama Slaw

Ingredients

• 1 jicama, peeled and chopped
• 1/4 cup fresh cilantro leaves, minced
• 1 large lime, juiced
• 1 lemon, juiced
• 1 (11 ounce) can mandarin orange segments, drained, liquid reserved
• salt to taste

Directions

Combine the jicama, cilantro, lime juice, lemon juice, and mandarin orange segments with a small amount of the syrup from the can in a bowl; mix to evenly coat. Allow mixture to sit 10 minutes. Season with salt and stir just before serving.

Nutrition Analysis

Amount per serving: Calories 67, Total Fat 0.2g, Cholesterol 0mg

What is your preferred source of Vitamin C?

Sources:
Science Daily
Allrecipes.com
Nutrition-and-you.com
 

A study* reported online on April 4, 2012 in the American Journal of Clinical Nutrition found that young adults who had a higher intake of folate had a significantly lower risk of developing high blood pressure over a 20 year follow-up period.

Pengchung Xun of the University of North Carolina at Chapel Hill and colleagues evaluated data from 4,400 African American and Caucasian men and women who were between the ages of 18 and 30 at the time of enrollment in the Coronary Artery Risk Development in Young Adults (CARDIA) Study in 1985. Dietary questionnaires were analyzed for total folate intake from dietary and supplemental sources at the beginning of the study and at follow-up visits during 1992 and 2005. Blood pressure was also assessed upon enrollment and again in 1987, 1990, 1992, 1995 and 2000. Serum folate levels were analyzed in a subset of participants.

The results? Men and women whose folate levels were among the top one-fifth of participants had a 52 percent lower incidence of hypertension compared to those whose intake was among the lowest fifth. When participants were examined by race, Caucasians who were among the top one-fifth of folate intake had a 67 percent lower risk and African Americans had a 46 percent lower risk of having high blood pressure in comparison with the lowest groups. Having a higher serum level of folate at baseline was also found to be protective, which helps confirm the conclusion drawn by the analysis.

While the precise mechanism behind this protective effect is not known, the study’s authors suggest improved endothelial (the thin layer of cells lining blood vessels) function as a possible mechanism for folate in helping to prevent hypertension. But the authors also indicate that further research is needed to clarify this hypothesis. "Our findings provide prospective evidence that a higher intake of folate is associated with a lower incidence of hypertension," they conclude. "This inverse association was more pronounced in whites than in African Americans. Further studies are warranted to establish causal inference."

http://www.ajcn.org/content/95/5/1023.abstract

While heart disease remains at the top of the list of dangers associated with aging for women, scientists are slowly but consistently discovering new ways of preventing it.  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.

What supplements do you take to help keep your heart healthy?

*http://www.springerlink.com/content/211253v4q282jq00/

Do you have high blood pressure?

A healthy blood pressure reading is considered to be less than 120/80 systolic/diastolic. Readings of 120 to 139/80 to 89 is pre-hypertension. Stage 1 hypertension is defined as a blood pressure reading of 140 to 159/90 to 99. 160/100 or greater is Stage 2 hypertension and a reading of 180/110 or greater requires immediate medical intervention.

Supplements That Can Help

If you know you have hypertension or prehypertension, you’re probably anxious to learn what you can do help control your blood pressure naturally. You probably know about the roles diet and exercise play in reducing blood pressure, but here are some nutritional supplements that have been shown to work against hypertension:

Acetyl L-Carnitine. Acetyl L-Carnitine benefits your cardiovascular system several ways. First, it may clear fatty acids out of your blood. Second, it may help raise good HDL cholesterol and help keep your coronary arteries clear while it helps lower blood pressure. Third, it may help prevent heart disease by enhancing the overall health of the heart and by helping to avoid cardiac arrhythmias, the cause of one-third of all heart attack deaths.

Nattokinase. The properties of Natto (better known in its nutraceutical form as nattokinase) closely resemble plasmin which is your body's own blood-enhancing enzyme. Consequently, Natto helps decrease blood thickness, increase oxygen flow throughout the body, and attack excess fibrin, the protein that sticks to blood vessel walls and impedes blood flow. In one study, the use of Natto seems to have caused an 11% decrease in blood pressure after just two weeks.

Garlic. Whether you prefer it in a capsule or on a slice of bread with softened brie cheese, garlic is great for your heart. In a 2010 study*** conducted at The University of Adelaide, Australia, researchers found that aged garlic was as effective as first-line prescription drugs in lowering systolic blood pressure. The researchers concluded that “aged garlic extract is superior to placebo in lowering systolic blood pressure similarly to current first line medications in patients with treated but uncontrolled hypertension.”

Talk to your health care professional about these and other supplements that can help lower your blood pressure.

What supplements do you use to you mange your high blood pressure?

*http://www.ncbi.nlm.nih.gov/pubmed/17331318

**http://www.ncbi.nlm.nih.gov/pubmed/17287847

***http://www.ncbi.nlm.nih.gov/pubmed/20594781

Is there a link between one's level of magnesium and diabetes? Medical science has long known of magnesium's importance for overall health. One of magnesium's key roles comes in the form of increasing bone strength. The simple fact is that magnesium is used throughout your body. Without enough magnesium, you can suffer severe medical problems. Osteoporosis is one of the most common problems that stems from lack of magnesium, but to be sure there are others as well, such as high blood pressure, heart problems and even diabetes.

The link between magnesium deficiency and diabetes is one that must be taken seriously. Recently, studies have pointed to the idea that when people get more magnesium in their diets it could actually help avoid diabetes in the first place. This is big news and warrants a good deal of attention. Diabetes rates globally continue to rise and rise dramatically. This increase is due, in part, to an aging population. However, at the core of the problem are poor diets based around high fat, high sodium and chemical laden processed foods. Additionally, the average person is not exercising enough to maintain proper weight. Due to these factors diabetes levels are most certainly on the rise.

The fact that magnesium can play a role in helping avoid diabetes is encouraging. Given the fact that magnesium is a vital player in overall human health, magnesium supplementation is a good idea. After all, these supplements might just help avoid diabetes as well!

There are many good food sources that provide magnesium. Leafy green vegetables should be a major part of your diet, as they are vitamin and mineral rich. One the minerals that can be found in leafy greens is the all important magnesium. Other sources of magnesium include nuts, such as cashews, seeds as well as other sources such as whole wheat breads.

Some sources of magnesium may be quite surprising, as magnesium can be found in some fish and even milk and oats. However, it is important to remember that even very health conscious people can miss the mark when it comes to getting all the vitamins and minerals that they need. The fact that magnesium can help prevent diabetes serves to effectively underscore the great value of proper supplementation.

Those looking to protect themselves against diabetes should not depend strictly upon magnesium supplementation or even magnesium rich foods. Diabetes is a complex issue that has a great deal to do with one's diet and level of physical activity. A healthy diet that looks to avoid processed food and fast food should be the cornerstone of your efforts to avoid diabetes. These steps in conjunction with communication with your doctor can help you stay healthy and avoid diabetes in the process.

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 the Mayo Clinic, 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.

Source:
http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/AboutHighBloodPressure/Understanding-Blood-Pressure-Readings_UCM_301764_Article.jsp

http://www.mayoclinic.com/health/blood-pressure/HI00043

Healthy kidneys are rarely a point of discussion, but kidney function is essential to good health and should not be overlooked.

What Kidneys Do
Kidneys are a pair of organs on either side of the spine that perform the essential task of cleaning waste and excess fluid from the blood. Kidneys are also responsible for controlling blood pressure, maintaining healthy bones and creating new blood cells, so they are worth looking after!

The best way to keep kidneys in tip-top shape is by limiting salt intake, and consuming alcohol in moderation. Smoking is also detrimental to kidney function.

The Use of Curcumin
Curcumin is a common herbal supplement which is used to support healthy kidneys and boost overall good health. It is better known by its culinary name – turmeric, or Indian saffron - which contains curcumin as an active component. It is widely used in traditional eastern cooking and is a member of the ginger spice family.

Turmeric or curcumin is a powerful antioxidant for countering free radicals in the body which can cause cell-damage leading to premature aging and disease. It is commonly used in Asia as a medicinal herb for treating colds, chest complaints and disorders of the liver and kidneys. This common Indian spice has also been used to lessen the chance of rejection after kidney transplant surgery. Researchers are continuing to determine its value and effectiveness in kidney disorders including kidney stones and inflammation of the kidneys. Its anti-inflammatory characteristics make it a natural pain reliever as well as reducing swelling.

Other Benefits of Curcumin
Recent tests on curcumin show that it may be helpful in treating bowel diseases such as Crohn’s disease, colitis and other chronic diseases. It is highly beneficial for the digestive system as it combines powerful anti-oxidant properties with anti-inflammatory effects.

Kidney cysts may occasionally form and may be filled with fluid. Although they are usually not serious and resolve without treatment, curcumin has been shown in clinical tests to help reduce cyst formation in the kidneys or elsewhere in the body. Researchers at Peking University conducted studies on curcumin’s effect on the development of kidney cysts and concluded that curcumin slowed the growth of kidney cysts by 62%. The herb also showed promising results in the treatment of polycystic kidney disease (enlarged fluid-filled cysts) that could cause kidney failure.

It is currently being worked on to use as a therapeutic drug. However curcumin is insoluble in water making it inaccessible to tissues and therefore hard to develop as a drug.

Powerful Effects of Curcumin
As turmeric or curcumin is a powerful natural herb it is not recommended to exceed the stated dose of 12 grams. In the long term, high doses can cause indigestion, nausea and diarrhea in some adults. It is not recommended for those suffering with gallbladder disease, as it may cause the gallbladder to contract, causing pain if gallstones are present. Those on blood-thinning medications should also consult their doctor before self-administering this effective natural herb as it may further thin the blood.

Sources:
http://www.livestrong.com/article/539024-curcumin-cysts/
http://www.fyiliving.com/diet/vitamins-supplements/herbs/why-foodies-should-add-flavor-with-turmeric/
http://www.livestrong.com/cysts/

Want to improve your memory and learn faster? Why not draw some mental stamina from these healthy foods:

Eggs. Eggs are rich in choline, an important nutrient for memory. Studies show that deficiency in choline may contribute to age-related mental decline. Your body can't make choline, so you must get it from food or supplements, and most of us don't get enough. A recent government survey showed that only 2 percent of post-menopausal American women and less than 10 percent of the general U.S. population consume the recommended amount of choline. One hard-boiled egg contains about 20 percent of your daily choline needs.

Leafy Greens. Spinach and other dark, leafy greens like chard, kale and collard greens are rich in folic acid which is essential for the metabolism of the long chain fatty acids in your brain.

Berries. The plant chemical called anthocyanin, which give berries their distinctive rich color, can protect the brain against a range of conditions. In one study, subjects who ate the most blueberries lowered their risk of developing high blood pressure (hypertension) by 10 percent. High blood pressure increases your risk of stroke, and reduced blood flow from hypertension can contribute to dementia and cognitive impairment. Another study showed that people who eat strawberries improve their memory and motor skills. In addition, berries are high in antioxidants which protect your brain from free radicals.

Salmon. Salmon is packed with DHA, one of the types of omega-3 fatty acids essential for healthy brain function. Researchers at Tufts University found that people with the highest blood levels of DHA cut their risk of developing dementia in half.

Dark Chocolate. Eating small amounts of dark chocolate each week reduced the risk of stroke by 22 percent in one recent study. Dark chocolate sharpens concentration and reaction time (it's a natural stimulant) and its powerful antioxidant properties increase the production of feel-good endorphins. To maximize the benefit of this delicious treat while minimizing the effects of sugar and fat, eat 1 to 2 ounces of dark chocolate with less than 10 grams of sugar per serving 4 times per week.

More than half of American adults take dietary supplements, but with hundreds to choose from, how do you know which ones are best for you personally? Here is a rundown on some of the most common natural supplements and why you should include them in your daily diet.

Multivitamins

Those with a busy lifestyle who rely on fast food and microwave meals will almost certainly have a deficiency in vitamins and minerals. While daily supplements are not a substitute for a healthy diet in any way, multivitamins do make sure that trace elements and minerals such as magnesium and zinc are being consumed on a regular basis.

The best multivitamins are those specifically formulated for men or for women. Women need higher levels of iron, calcium and folic acid. A well blended formula for women can resolve issues such as irritability, mood swings, bloating, lethargy, cramps and breast tenderness while men benefit from ingredients such as beta-sitosterol and saw palmetto for healthy prostate function.

Fish Oil

Fish oil has been shown to significantly improve health when taken on a regular basis. From preventing heart disease to easing joint pain and arthritis with its anti-inflammatory properties, a good quality fish oil should be on everyone's supplement list. 

Some people avoid taking fish oil supplements due to the aftertaste. Choose a good quality brand from a reputable supplier such as IVL High Grade Fish Oil. If you still get nasty repeats, store the fish oil in the refrigerator and take them cold. This allows the capsules to get deeper into the body before being digested which eliminates the problem. A good quality fish oil will also be properly distilled and processed to remove toxic metals and pollutants from the fish oil.

Calcium

More than 25 million Americans are diagnosed with osteoporosis and it is not just women that suffer from this "brittle bone" disease. It is too late to take a crash course once symptoms have been diagnosed. Our bodies need plenty of calcium (with vitamin D to help the body break it down) from an early age and throughout life. Calcium is also necessary for strong teeth as well as supporting the heart and nervous system.

Coenzyme Q10

CoQ10 is a relative newcomer to the health market yet its comprehensive benefits make it a top seller. It helps prevent heart disease and metabolizes energy from food. It also lowers cholesterol and blood pressure without the harmful side effects of prescribed medications. CoQ10 is found naturally in every cell in our body, but as we age it naturally diminishes and needs replenishing. It has been found to help prevent migraines, reduce inflammation and increase energy. The ideal daily supplement is around 100mg per 100 pounds of body weight, although higher doses are beneficial to counter chronic fatigue. 

 Once you have established a few basic supplements, continue to read and learn more about specific supplements. The best way to judge which are best for you is by trial and error. If you are receiving the correct nutrients and supplements, your body will feel fit, healthy and full of energy.

For years, it has been thought that an overabundance of sodium in the diet contributes to heart disease. A new study published in the Archives of Internal Medicine, finds that sodium is not the only culprit. Apparently, potassium also plays an important role, but it is a shortage of potassium, rather than an overabundance that can contribute to heart disease.  [Quanhe Yang, et al., "Sodium and Potassium Intake and Mortality Among US Adults"]

The study surveyed a nationally representative group of 12,267 adults in the U. S. and followed up for a period of 14.8 years.  There were 2,270 deaths in the group - 825 were attributed to cardiovascular disease, and 443 were due to ischemic heart disease. 

After examining the sodium and potassium intake of the subjects, the study concluded that a high consumption of sodium is associated with increased mortality rates in the general public, and a high sodium-potassium ratio significantly increases the risk for heart disease.  The authors concluded, “Public health recommendations should emphasize simultaneous reduction in sodium intake and increase in potassium intake.”

Important commentary from Lynn D. Silver, M. D. and Thomas A. Farley, M. D. of the NYC Department of Health and Mental Hygiene accompanied the research.  They believe that while it is helpful to have sodium information on food labels, it would help consumers if labels also contained information about potassium content.

Dietary guidelines from the USDA recommend limiting sodium consumption to 1,500 mg per day for African Americans, people who have high blood pressure, diabetes or chronic kidney disease and those over the age of 51.  Generally healthy people and those under 51 years of age should limit sodium consumption to 2,300 mg per day or less.  The guidelines also recommend 4,700 mg of potassium per day. 

Potassium helps to regulate function of the heart, brain, kidneys and muscles.  It sends nerve signals within the body to boost metabolism for conversion of protein, fats and carbohydrates into energy.  Individuals deficient in potassium can exhibit a number of symptoms.  These can include chills, cognitive confusion, edema, headaches and muscle cramps.  Aging adults are especially at risk for potassium deficiency and should closely monitor consumption.

Whole plants can be a good source of potassium and typically have very little sodium.  With processed foods however, the reverse is true – these typically contain a high amount of sodium with very little potassium.   Good food sources of potassium are:  sweet potatoes, tomato paste, potatoes, plain yogurt, halibut, bananas and spinach. 

In addition to monitoring the diet for potassium consumption, natural supplements are always a good choice.  A daily vitamin and mineral supplement is a great way to guarantee adequate nutrition.  Look for one with a high potassium content to promote extra-good health.

Sources:
http://www.cnpp.usda.gov/dietaryguidelines.htm
http://www.scientificamerican.com/podcast/episode.cfm?id=sodium-and-potassium-together-deter-11-07-12
http://news.consumerreports.org/health/2011/07/too-much-sodium-too-little-potassium-linked-to-increased-risk-of-early-death.html
http://archinte.ama-assn.org/cgi/content/abstract/171/13/1183

Heart disease is a more serious issue than many people might believe. There is no doubt that cancer in all its forms receives a great deal of attention in the press, and rightfully so, but heart disease is believed to account for roughly one-quarter of all deaths in the United States. This makes heart disease one of the leading causes of death not only in America, but also around the world.

The term "heart disease" does not cover just one type of problem, but instead is a term used to describe a variety of different heart related problems. This is due to the fact that heart disease can be the result of a wide range of issues. Since a variety of genetic and lifestyle factors come into play in determining whether or not one will experience heart disease, knowing how to avoid this potentially life threatening condition can be complex. While there are many facets to how one develops heart disease, in this article we will focus on how lowering one's blood pressure can reduce the risk of heart disease. In particular, we will look at how middle-aged women can see their risk of developing heart disease substantially reduced by lowering their blood pressure.

Medical science has long known that there is a link between one's blood pressure and the development of heart diseases. High blood pressure causes the heart to work harder to pump blood and this process results in tissue growth within the arteries, which can in turn make the entire situation even worse as more pressure is created. High blood pressure, or hypertension, can lead to very serious medical conditions in addition to heart disease, such as renal failure, heart attacks and strokes. Thus, anyone with high blood pressure should be working closely with his or her doctors to find a way of addressing the condition.

A recent study published in Hypertension: The Journal of the American Heart Association concluded that middle aged women can reduce their chances of all forms of cardiovascular disease if they lower their blood pressure. Where preventable and reversible heart disease is 24% in men, it is 36% among women. While smoking and high cholesterol can also lead to heart disease, high systolic blood pressure is the most prevalent risk factor.

There is, however, good news. In particular, there are steps that you can take to lower your blood pressure via natural means. Moreover, these steps will also help you improve your overall health as well. Taking steps, such as exercising and losing weight, go hand in hand and come with a myriad of health benefits. It is important to remember that getting more exercise in your life can be as simple as parking your car a couple of extra blocks from your destination and cutting processed foods and fast food out of your diet. Also maintaining a healthy regime of supplementing your diet with vitamins and minerals is also essential. These small changes could, in fact, play a major role in saving your life.

Middle-aged women are quite often the heart of their families. The voids that they leave behind when they die early from a preventable disease like heart disease can be profound and radiate outward in every direction. By working with your doctor and making lifestyle changes, you can keep heart disease from shortening your life.

How do you manage your blood pressure?

All natural energy supplement Green Tea Elixir is a potent combination of five healthful ingredients, this drink provides the body with nearly all of the antioxidants it needs.

With a pleasant, sweet taste it can be added to any hot or cold beverage. Take a look at the benefits offered by ingredients found in Green Tea Elixir.

Green Tea Leaf Extract - Among a host of healthy properties, the tannins found in green tea leaves aid in the absorption of bad cholesterol and inhibit oxidation in the body, which is a leading cause of cell destruction and mutation.

Magic Fruit – Used by the Chinese for over 1,000 years, magic fruit is roughly 250 times sweeter than sugar with no calories!  It has been used in Chinese medicine for the treatment of colds, sore throats and dry lungs. Magic fruit reduces phlegm and helps to eliminate stomach upset and constipation.

Hibiscus – This plant is used in Chinese medicine to combat high blood pressure and liver ailments. With a tart, berry-like flavor, hibiscus contains many of the same potent antioxidants found in red wine. These antioxidants are believed to help lower bad cholesterol and reduce the risk of heart disease and hypertension.

Rose Hips – Known for their delicate flavor, rose hips are grown throughout the world and are a rich source of vitamin C.   They are often used as a remedy for headaches and as a natural laxative and diuretic. Rose hip oil has been used as a treatment for burns and scars and is a well-known moisturizer, which helps to inhibit premature aging of the skin.

Pomegranate – With antibacterial and antiviral properties, this tart and tangy fruit has been eaten by people in Asia and the Middle East since biblical times. Pomegranate is known to ignite the production of nitric oxide in the body, which helps prevent hypertension and heart disease by relaxing the blood vessels. An excellent source of ellagic acid, pomegranate may also inhibit cell damage in the body.

If you are looking for improved nutrition and enhanced energy in one quick and easy drink, try Green Tea Elixir. It may offer powerful nutrients to provide your body with a host of health benefits including consistent, day-long energy!

Arginine is an amino acid that can be manufactured by the body, but there are dietary sources as well. Common food sources of arginine include meat and dairy. Most forms of dairy have some arginine, and it can also be found in chicken, turkey, beef, pork and some seafoods, such as salmon. Oatmeal, chickpeas as well as nuts and seeds are all plant-based sources of arginine. Of course, you can also add arginine supplements to your diet to be confident that you are getting a high enough dose of this important amino acid.

Arginine-May Help with a Variety of Injury Repair Issues
Many people take the supplement L-arginine, as it is believed to aid in the healing time of a variety of injuries. This helps to make L-arginine one of the more commonly taken supplements for athletes and those looking to recover from injuries.

Boosting the Immune System
Yet, arginine's role in injury repair is only one aspect of why people take this amino acid supplement. Since arginine may play a role in the body's immune system functioning, it is an attractive option for those looking to boost their immune systems.

Arginine and Growth Hormone Production
One of the more interesting and controversial uses of arginine is in the stimulation of growth hormone production. Some evidence indicates that arginine may play a role in the production of growth hormone in the body. However, it is important to note that, in general, taking supplements of any sort to increase one's level of growth hormone is a decision that should be reached with one's doctor.

Arginine and Heart Attack
Some studies are indicating that L-arginine may play a role in decreasing the likelihood of death after a heart attack. Yet, these studies are far from conclusive.

High Blood Pressure
In addition, arginine’s second most promising aspect is that it may help to decrease blood pressure. Anyone suffering from high blood pressure should be under the care of a doctor and should also realize that their condition is, of course, very serious. Unfortunately, high blood pressure can lead to heart disease. Heart disease is one of the leading causes of death in America. Of course, you may reduce the risk of dying from heart disease with proper diet and exercise. However, additional measures such as taking arginine may also be helpful in reducing blood pressure.

Additional Possibilities for Arginine
Arginine may also be quite useful in helping the kidneys to remove waste products out of the body. Since it increases blood flow, arginine may be useful in treating erectile dysfunction. Arginine supplementation can be quite beneficial, but you should first consult with your physician before adding it to your health regime.

Do you take a Arginie supplement?

Vitmain supplements Omega 3*6*9 are categories of unsaturated “healthy” fats that are important for good health. However, each of them is different in terms of where it comes from, whether your body produces it and how much is good for you. Lowering high blood pressure naturally. Here are the basics:

Omega 3: The body does not make Omega 3 fatty acids, so we must get it from food or supplements. Omega 3’s are essential parts of our cell’s makeup. They serve as building blocks for hormones, are involved in healthy clotting of the blood, normal contraction and relaxation of arterial walls and controlling inflammation. They reduce the risk of heart disease by lowering LDL (bad) cholesterol and triglycerides. They also enhance the elasticity of arterial walls and help prevent plaque buildup. There is even evidence that Omega 3’s help prevent autoimmune diseases like lupus and rheumatoid arthritis. Omega’s consist of 3 different kinds of fat: Alpha linolenic acid (ALA), Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA).

Omega 6: Omega 6 fatty acids consist of Linoleic acid (LA) Arachidonic acid (AA) and can be found in many seed and nut oils as well as meats, eggs and dairy products. Like Omega 3’s, Omega 6 fatty acids reduce the risk of heart disease and are not produced in the body. Research suggests Omega 6’s can lower LDL cholesterol when they replace saturated fats in the diet. However, taking TOO MUCH Omega 6 can actually increase your risk of heart disease and promote inflammation in the body, which is linked to cancer, asthma, arthritis and even depression. To get the benefits of Omega 6’s without the risks, Omega 6 consumption must be balanced with Omega 3 consumption. A healthy diet or nutritional consists of a ratio no greater than 4:1 Omega 6 to Omega 3.

Omega 9: Unlike Omega 3 and 6’s, Omega 9’s are produced in the body, but are still beneficial to take as supplements or in the diet. Omega 9’s are a “mono-saturated” fat and can be found in olive, canola, peanut and safflower oils. Oleic acid is the main fatty acid in Omega 9. Omega 9’s help reduce LDL (bad) cholesterol while raising HDL (good) cholesterol. Making them a great heart health supplement They may also help regulate blood sugar levels.

What do you lose when you drink lots of soda pop, eat plenty of sugar and saturated fat, little fiber, and plenty of tasty salt? You lose bone density. 

What's worse, by avoiding the list of dietary no-no's, and taking a regular calcium supplement, you can still be losing bone density! 

You may think you're eating healthily, and you may be taking at least 1,000 mg of calcium every day, but you just might be at an increased risk of osteoporosis, with a frightening potential for degeneration of bone mass (usually from the hip and lower spine.) 

The fact is, far too many people—women and men alike—have a calcium absorption disorder. Even with a daily calcium supplement, unless the body actually absorbs the calcium supplement into the bone, it doesn't do any good. In fact, consuming a calcium supplement without proper bone-absorption, can be dangerous, because even though your body can excrete some of the well-intentioned calcium, your body can also store calcium in other places where it shouldn't be kept. The human body can actually become toxic with calcium, mainly from mal-absorbed calcium supplementation, while the bones continue to shrink.

So what should you do to protect your bones? Should you even be taking a daily calcium supplement? 

First things first: A healthy adult loses about 500 milligrams of calcium each day, because your body takes this amount of calcium naturally from your bones and places it into your bloodstream to be used by your body. It's just the way it is. Therefore, it makes sense to take in at least 500 milligrams of daily calcium to replace this natural leaching effect. For most people, it can be difficult to consume 500+ milligrams of calcium in their daily diet, so it is very wise to include a calcium supplement into the mix. 

So how can you make the absolute most from the calcium you consume through the foods you eat, and through calcium supplementation? 

Basically, you need to reduce and/or eliminate the substances that are blocking your absorption of calcium. You may be thinking, okay, simple enough, give me the how-to 1, 2, 3's! 

1: Salt vs. calcium.... the salt wins, you lose bone. You must reduce your salt intake. Salt and calcium compete with each other to get absorbed into the small intestine. If you eat too much salt, your calcium will make a beeline right into your colon and out of your body. Some calcium will go into your blood and attract water, so your kidneys work overtime to flush it out as urine, taking with it even more calcium and minerals needed by your body for good health. 

Become salt-savvy. Read labels for sodium content. Seek out natural salt substitutes and use herbs and spices for flavoring. Look for foods that are unsalted or with no added salt. Sodium free or salt free should have less than five mg per serving. Very low sodium should have 35 mg of sodium or less per serving. Low sodium should have 140 mg of sodium or less per serving. You get the idea. (Bonus: your blood pressure, heart, liver and kidneys will thank you.) Know that over time, tastebuds can become dependent on salt for flavor, so you may have to wean your tongue from that needed taste. To improve your chances of kicking the salt habit, try reducing the use over several weeks, with 'zero salt tolerance' being your ultimate goal. 

2: Pop! Goes Your Bones! Soda pop has two things going against it—or against you—sugar (or a sugar substitute) and phosphoric acid. Sorry, but if you're a regular pop drinker, you probably have a calcium absorption problem. It's that simple. Too much sugar can cause insulin resistance, making your insulin levels too high, and insulin is a huge calcium robber. Excess insulin yanks healthy bone material out of your bones and drops it into your soft tissues where it can cause harm—and prohibits your bones from absorbing the calcium from your food and your supplements. Giving up sugar is vital to your bones. And the phosphoric acid... well, with a pH level of 2.8, that's what creates the carbonation and fizz, hence the name “pop.” Most high school science classes will experiment by soaking a steak in a bowl of cola, and watching as it disappears in two days! Try it—and think of what this could be doing to your bones. 

Get in the habit of reaching for water instead. Add flavor with slices of fruit or mix in a splash of juice. Experiment with iced black tea and green tea; flavors such as raspberry, peppermint and chamomile satisfy a sweet tooth, promote weight loss, provide added health benefits, and naturally hydrate your cells. Remember, there are natural sweeteners like stevia and agave. Each provides the sweetness of nature, but without the dangers of sugar and artificial sweeteners.

3: Pump it Up!  You guessed it: resistance training is the best way to build bone. Twice a week for 45 minutes. Regardless of your age—or because of your age!—lifting weights is your ticket to healthy bones and increased calcium absorption. Studies show that regular weight lifting increases bone mass in the hips and lower spine, areas often the victims of bone loss and bone fractures. 

Simple hand- and leg-weights are all that's needed to give your bones that added boost. Or join a gym and get the added benefit of guidance and inspiration from a staff trainer. And guess what? Your mood (and maybe your loved ones) will thank you! When you regularly lift weights, your mood gets lifted too. Strength training has been shown to help ease depression and be a dynamic mood enhancer.   Bonus: an improved body and an improved body image—and increased socialization by meeting new people if you go to a gym.

A vital connection has finally been seen linking calcium consumption with calcium absorption. By proactively avoiding salt and sugar, and including regular resistance training, you set the stage for your body to absorb the calcium you need from your foods and calcium supplements. Foods that are naturally high in calcium are yogurt, figs, tofu, eggs, dairy, and all of the glorious dark green vegetables, like kale, collards, broccoli, Brussels sprouts and spinach. 

Speaking of spinach, an old French proverb calls it, “The broom of the stomach.” Spinach sweeps away cholesterol and helps flush the body of saturated fat. Keep a huge bag of baby spinach on hand. Toss handfuls into just about any recipe, preferably at the last minute. Add to rice as it nears completion; throw a handful into a low-sodium canned soup for lunch; heap it onto a hot non-stick pan sprayed with olive oil, toss with a few drops of balsamic vinegar—it'll shrink into just a few delicious servings. (Don’t forget to add some nuts for added nutrients and crunch.) Use raw spinach in lieu of lettuce on sandwiches, roll-ups and wraps. And of course, it's always great in a salad. Spinach is loaded with bone-loving calcium and naturally reduces excess cholesterol. 

Studies have shown that people with high cholesterol have fewer cells that work to build bone density. Bone health is a continual process of bone breakdown and bone build-up, so it's up to you to give your bones what they need to rebuild themselves—and avoid what prevents calcium absorption. Eat with your bones in mind. Intentionally choose foods that offer nutrients necessary for bone health. Cultivate a dietary awareness through purposefully eating foods that work with your body, not against it. Know what your food is doing for you and to you.

So what do you get when you combine smart food choices and eating with intention? You get great health and strong bones to escort you through a long and vibrant life! 

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.
7. Try Natto BP Plus™ to help decrease blood thickness, reduce oxidation, improve circulation, relax blood vessels, and fortify your health all at the same time.