Saffola Life - Keep Your Heart young

ALTERNATIVE REMEDIES FOR HYPERTENSION

In this fast paced world, it has become exceedingly tough to stay fit and fine. With an increase in population and pollution, people are gradually becoming prone to various kinds of diseases. Be it life-threatening diseases like AIDS or degenerative ailments like fatigue, our body miserably fails to perform as per our expectations. This is probably one of the many reasons as to why people are turning towards utilizing the benefits of alternative medicine at its fullest.

Most of the over-40 crowd suffers from hypertension. This health condition comes with risk factors for more serious health issues, which explains why it is usually treated with medications upon discovery. However, there are several natural remedies or herbs that are just as good at reducing elevated blood pressure.. Let's have a glimpse of these ....

A word of caution...there have been studies on a few remedies mentioned..while few are still being studied..kindly consult your nutritionist / physician before starting with these as part of your treatment......

Garlic

Garlic can thin the blood (reduce the ability of blood to clot) similar to aspirin.

Fish oil

Preliminary studies suggest that fish oil may have a modest effect on high blood pressure. Although fish oil supplements often contain both DHA (docohexaenoic acid) and EPA (eicosapentaenoic acid), there is some evidence that DHA is the ingredient that lowers high blood pressure

Folic acid

Folate is a B vitamin necessary for formation of red blood cells. It may help to lower high blood pressure in some people, possibly by reducing elevated homocysteine levels.

You can also complement lifestyle changes with dietary supplements. Try supplements for at least a few months to gauge their effectiveness. The following is a list of commonly used supplements:

• Calcium: A relationship exists between calcium and your blood pressure. Studies have shown that calcium reduces blood pressure levels. Calcium is important to the body because it plays a pivotal role in muscle contractions, including heart muscle contractions.
• Magnesium: Magnesium is involved in over 300 different biochemical reactions in the body. Magnesium is required to assimilate calcium into the body and regulates the entrance and utilization of calcium in the cells.
• Potassium: Studies indicate that potassium may reduce blood pressure.
• Vitamin C: Vitamin C helps lower blood pressure by dilating the blood vessels.
• Vitamin E: Vitamin E is an antioxidant believed to lower blood pressure by dilating the blood vessels. Vitamin E also protects blood vessels from damage.
• Coenzyme Q10: Coenzyme Q10 is believed to help regulate blood pressure by improving the function of the blood vessel walls.
• Omega-3 Fatty Acids: Recent studies have shown that omega-3 fatty acids may significantly lower blood pressure by dilating the blood vessels.

Traditional Chinese Medicine

Qi gong (pronounced chee gung), meaning "energy cultivation," is a combination of meditation and various exercises to improve health and longevity. Studies have shown that people who practiced qi gong were able to significantly lower their blood pressure.

Acupuncture is another area of traditional Chinese medicine that may help lower blood pressure. Acupuncture can help reduce the activity of the sympathetic nervous system, which is responsible for involuntary movements such as heartbeat and blood pressure. Acupuncture is so often used in conjunction with western medicine, that it is no longer considered an alternative medicine, but rather a complementary medicine. The recent growth and development in the alternative medicine industry also stands testimony to the fact that people have got their 'magic wand' of relief from prolonged illness.

The recent growth and development in the alternative medicine industry also stands testimony to the fact that people have got their ‘magic wand' of relief from prolonged illness.

Hypertension: The DASH Diet

A healthy heart will help to increase your lifespan. A healthy heart is less prone
to attract diseases. Eat well to stay well; here are a few tips to lead a healthy heart.

• Whole grain foods such as chapatti, rice, oats, jowar, bajra, barley are very good for you. They are a powerful source of complex carbohydrates (a great long term energy source) and can help to control cholesterol and balance secretion of hormones like insulin as they can help decrease appetite and lower body weight, which is another important facet of high blood pressure control.
• Add a serving of vegetables at lunch and at dinner. Also a serving of fruit to your meals or as a snack
• Get enough potassium by eating foods rich in potassium including bananas, coconut water, vegetable juice, potatoes, citrus fruits and fish.
• Drink low fat or skim dairy products three times a day to meet the daily Calcium requirements.
• Use herbs and spices as seasoning for vegetables and potatoes instead of salt and butter.
• Instead of salted snacks, eat unsalted nuts, raisins, crackers, low-fat and fat-free yogurt and frozen yogurt; unsalted plain popcorn with no butter, and raw vegetables.
• Limit the intake of butter, margarine, or salad dressing, and use low-fat or fat-free condiments.
• Read food labels carefully to choose products that are lower in sodium.
• Avoid smoking.
• Practice stress relieving techniques like yoga, aromatherapy, listening to music.

Caffeine and Hypertension - A bad brew

I can't quite function in the mornings until I have had my caffeine fix.”

Can you hear yourself saying too? Read on to find out where and how much caffeine is lurking in your diet.

Caffeine occurs naturally in many plants, like coffee, tea leaves and cocoa beans. Caffeine is added artificially to many others, including a variety of beverages like colas (responsible for the flavor and buzz) and some energy drinks. Other than caffeine, these drinks contain plenty of sugar and other chemicals that help provide that sought-after boost.

Caffeine has always been in the limelight for its ‘energy-boosting' properties. Debate is still on to understand if a direct relationship exists between regular caffeine intake and risk of high blood pressure.

So far, scientific studies have shown that habitual coffee consumption is not associated with an increased risk of hypertension, consumption of sugared or diet cola is. The American Heart Association states that people with normal blood pressure can consume moderate amounts of caffeine (approx 300 milligrams per day, which is equivalent to two to three 8-ounce cups of coffee or five to six cups of home-brewed tea) without any negative effects on health. If you are a regular coffee consumer, caffeine may have no effect on your blood pressure.

For those people who are already hypertensive or who are at risk (Risk factors include obesity, smoking, family history, excessive sodium consumption etc) for developing high blood pressure, advice concerning caffeine intake is best obtained from a health professional.

If you consume more than the recommended amounts, it is best to cut down on your consumption. Before you do so, be prepared to face the withdrawal symptoms like sleepiness, mental fogginess, and not being able to concentrate and overall lethargy. But, when you do get past these symptoms you may find that you feel much better without that caffeine dose.

To see if caffeine affects you more than others, check your blood pressure within 30 minutes of drinking a cup of coffee or another caffeinated beverage you regularly consume. If your blood pressure increases by five to 10 points, you may be sensitive to the blood-pressure-raising effects of caffeine and should consider cutting down or avoiding caffeinated beverages.

Meanwhile, adopt these lifestyle adjustments that are effective in lowering blood pressure:

• Weight reduction if you are overweight or obese. Even a five percent weight loss helps!
• Adoption of the Dietary Approaches to Stop Hypertension (DASH) eating plan, which is rich in potassium and calcium and low in sodium.
• Reduction of dietary sodium by cutting down table salt, processed foods, bakery items, pickles and other preserved foods.
• Moderation of alcohol consumption
• Increasing physical activity to thirty minutes at least three to five times a week.

As with most foods and ingredients, the key is MODERATION. Enjoy a cup or two of coffee and stay fresh.

Extensive research supports the popular observation that "smokers drink and drinkers smoke." Moreover, the heaviest alcohol consumers are also the heaviest consumers of tobacco.

Concurrent use of these drugs poses a significant public health threat. A survey of persons treated for alcoholism and other drug addictions revealed that 222 of 845 subjects had died over a 12-year period; one-third of these deaths were attributed to alcohol-related causes, and one-half were related to smoking .

The Co-Occurrence of Alcoholism and Smoking ...a few alarming facts

• Between 80 and 95 percent of alcoholics smoke cigarettes
• Approximately 70 percent of alcoholics are heavy smokers (i.e., smoke more than one pack of cigarettes per day), compared with 10 percent of the general population
• Drinking influences smoking more than smoking influences drinking.
• Nevertheless, smokers are 1.32 times as likely to consume alcohol as are nonsmokers
• Most adult users of alcohol or tobacco first tried these drugs during their early teens
• Among smoking alcoholics, the initiation of regular cigarette smoking typically precedes the onset of alcoholism by many years, although data are inconsistent
• Adolescents who begin smoking are 3 times more likely to begin using alcohol
• and smokers are 10 times more likely to develop alcoholism than are nonsmokers (6).

Smoking and Alcohol together....why ?

• Either drug may increase the desired (rewarding) effects of the other, or
• either may decrease the toxic or unpleasant (aversive) effects of the other.

These interactions involve processes of reinforcement or tolerance, as described below.

(1) Reinforcement. Reinforcement refers to the physiological processes by which a behavior--such as consumption of a drug--becomes habitual. A key process in reinforcement for some drugs occurs when nerve cells release the chemical messenger dopamine into a small area of the brain called the nucleus acumens following consumption of the drug . Nicotine is the primary ingredient of tobacco that triggers reinforcement.

(2)Tolerance. Tolerance is decreased sensitivity to a given effect of a drug such that increased doses are needed to achieve the same effect. For example, smokers may reduce their tobacco intake when they begin to feel its aversive effects (e.g., increased heart rate, "nervousness"). Alcohol's sedating effects may mitigate these effects of nicotine, facilitating continued tobacco use .

The risk of Cancer from both.......

Smoking and excessive alcohol use are risk factors for cardiovascular and lung diseases and for some forms of cancer. The risks of cancer of the mouth, throat, or esophagus for the smoking drinker are more than the sum of the risks posed by these drugs individually. For example, compared with the risk for nonsmoking nondrinkers, the approximate relative risks for:

• developing mouth and throat cancer are 7 times greater for those who use tobacco,
• 6 times greater for those who use alcohol,
• and 38 times greater for those who use both tobacco and alcohol

But how?

• Approximately 4,000 chemical substances are generated by the chemical reactions that occur in the intense heat of a burning cigarette
• A group of these chemicals, collectively known as tar, is carried into the lungs on inhaled smoke.
• The bloodstream then distributes the components of tar throughout the body.
• Certain enzymes found mainly in the liver (i.e., microsomal enzymes) convert some ingredients of tar into chemicals that can cause cancer.
• Long-term alcohol consumption can activate some such microsomal enzymes, greatly increasing their activity and contributing to smoking-related cancers .
• Microsomal enzymes are found not only in the liver but also in the lungs and digestive tract, which are major portals of entry for tobacco smoke.
• The esophagus may be particularly susceptible, because it lacks an efficient mechanism for removing toxic substances produced by activated microsomal enzymes

Finally, alcoholics frequently exhibit deficiencies of zinc and vitamin A, substances that confer some protection against cancer .

We all are aware of the frequently quoted : Prevention is better than cure and Where there is a will there is way.....then why wait ?

Dashing Your Way to Good Health

A diet rich in fruit, vegetables and whole grains, and low in common salt, saturated and total fat helps lower blood pressure. So says the Dietary Approaches to Stop Hypertension (DASH) study conducted by the National Heart, Lung, and Blood Institute (NHLBI) of America. Coupled with exercise, the DASH diet may eliminate the need for drug therapy when the BP is high by up to 10mm Hg. Even in those with moderate or severe hypertension, this approach lowers blood pressure and may reduce the dosage of side-effect laden anti-hypertensive drugs. In healthy people, this lifestyle may even prevent hypertension.

So how does it work?

• The DASH diet is rich in potassium, calcium and magnesium, which lower blood pressure. It is low in saturated fats and leads to lower blood levels of LDL ("bad cholesterol") and homocysteine.
• High blood levels of LDL and homocysteine raise the risk of cardiovascular disease.
• Restricting dietary sodium adds to the anti-hypertensive effect, and exercise that maintains optimum body weight lowers the workload of the heart and removes the need for the heart to pump higher pressures.
• The antioxidants in the fruits and vegetables protect blood vessels from damage by free radicals. The anti-hypertensive effect of this diet will be evident in a matter of weeks, not months or years.

The sodium limit is set at 2,400 mg per day — this is the amount present in 6 gm of table salt. Obviously, people who weigh more or have higher energy requirements must adjust the ingredients according to their needs. To ensure compliance, change your eating habits gradually. Some people may suffer from abdominal discomfort and bloating in the beginning if they quit their old lifestyle Learn the caloric values of common foods, grains, fruit and vegetables: this will help you make exchanges to keep your menu appealing and imaginative.

Do not substitute one food group for another — like giving up rice for an extra serving of meat. Instead, make calorie exchanges within the same food group — like drinking 200 ml of tomato juice in place of eating a medium-sized mango.

The DASH diet is for everyone — regardless of whether or not you have high blood pressure. It is also a dietary plan for life, and it is the primary way to prevent hypertension or deal with it after its onset. And it is not dour sour medicine.

What are the basic recommendations of DASH diet?

Food group	Daily servings	One serving equals	Significance of each food group to the DASH Diet pattern
Grains and grain products	7-8	1 slice bread or 1/2 C dry cereal* or 1/2 C cooked rice, pasta or cereal	Major sources of energy and fiber
Vegetables	4-5	1 C raw leafy vegetable or 1/2 C cooked vegetable	Rich sources of potassium, magnesium and fiber
Fruits	4-5	1 medium fruit or 1/4 C dried fruit	Important sources of potassium, magnesium and fiber
Low fat or non fat dairy foods	2-3	200 ml skimmed cow's milk or 1 C curds or	Major sources of calcium and protein
Meats, poultry, fish	2 or less	100 g. cooked meats, poultry or fish	Rich sources of protein and magnesium
Nuts	1-2	2 Tbsp seeds or 1/2 C cooked legumes	Rich sources of energy, magnesium, potassium, protein and fiber
Fats and oils	2-3	1 tsp vegetable oil	DASH has 27% of calories as fat including that in or added to foods.
Sweets	5 per week	1 Tbsp sugar or 1 Tbsp jelly or jam	Sweets should be low in fat.

One look at the plan makes clear how much taste, nutrition and colour it adds to the menu. So sign up to the plan today, and make a dash for good health.

Walk & Drive Away Hypertension

Moderate exercise, such as walking, is a recommended part of the treatment for hypertension, but does it reduce the risk for hypertension?

Thirty minutes of walking three times a week may be enough to help lower blood pressure and start you on the path to better health.

A new study shows that even a little bit of weekly exercise is enough to lower blood pressure and improve overall fitness. The results showed that 30 minutes of walking three times a week -- even if it was broken into 10-minute walks throughout the day -- was enough to have a healthy effect on blood pressure as well as measurements around the waist and hip.

Researchers say these results may help motivate people to fit in even a little exercise here and there to benefit their health.

• ACSM recommends at least 30 minutes of moderate physical activity five days per week for healthy adults. The guidelines also state that physical activity can be broken up into 10-minute bouts and be as effective as one longer session, a recommendation confirmed by another study on the effects of brisk walking on hypertension.
• The Korean study measured decreases in blood pressure in 23 hypertensive men following 40-minute brisk walking sessions and four, 10-minute brisk walking bouts. Blood pressure was lowered by similar amounts after each type of exercise session.

How does walking benefit ?

Walking helps build your endurance, reconditions and strengthens your muscles, improves your well-being and allows you to become more self-sufficient. As you build endurance, breathing at rest or during activity will become easier, and you"ll increase your exercise tolerance.Besides , it aids reduce other factors which are in a way , causes or consequences of hypertension.

Weight Control

Losing weight will help you improve your breathing at rest and during activity. Successful weight loss will also reduce your risk for type 2 diabetes, heart disease, heart attack, stroke, cancer, sleep apnea and osteoarthritis.

Improves Blood Pressure

According to a study published in 2000 by the British Journal of General Practice, taking daily, brisk walks may help modestly lower blood pressure in people who have hypertension, although doing so will not likely replace the need to take medication.

Reduces Stress and Anxiety

We can all attest to having too much stress in our lives, whether it is from the demands of our job or from that of raising a family. When we become "stressed out", our bodies react by releasing stress chemicals, such as epinephrine, nor-epinephrine and cortisol, into our blood. This is normal, and part of the "fight or flight" response that is innate within us. Cumulative effects of these chemicals, however, are dangerous, causing long-term health effects such as high blood pressure and other diseases.

Walking can reduce stress by helping our bodies metabolize these stress chemicals. Exercise also causes our body to release endorphins, which are natural stress busters that also help relieve pain.

Improves Cardio-Respiratory Fitness

Cardio-respiratory fitness refers to the ability to be able to sustain rhythmic activity over a prolonged period of time. Aerobic activity such as walking, jogging, swimming or cycling can help improve your cardio-respiratory fitness level by strengthening large muscle groups within your body. Although exercise does not directly improve lung function, it can help strengthen your muscles which will help build your endurance level. This will ultimately raise your exercise tolerance and help you to breathe easier during activity in the long run.

Decreases Depression

Exercise helps fight depression, as the endorphins that are released when you are active have a wonderful calming effect on the body. You may have heard this benefit referred to as "runner's high." This, plus the raised level of self-esteem that can come from improving your body and feeling better, can also help combat depression.

Helps Those Trying to Quit Smoking

Walking may help reduce the stress and anxiety associated with withdrawal from nicotine. It can also help offset weight gain that commonly occurs as a result of an increased appetite. Walking can serve as a wonderful distraction to help you fight nicotine cravings, and should be a part of any quit smoking program.

Healhty Tips

• Get up early, and begin walking before you are distracted.
• Warm up prior to and cool down after each walk. Each should last for approximately 3 – 5 minutes and include light stretching and low-intensity movement, such as slow walking or marching in place.
• Walk at a steady pace for 30 minutes or for 10 minutes, three times on three to five days of the week.
• Use a pedometer to help motivate you and ensure you walk 6,000 - 10,000 steps per day, depending on activity level and ability. A good place to start is to add 2,000 more steps per day, which equates to approximately one mile, to your normal activity level.
• If you don't use or have access to a treadmill, or if the weather is not conducive to walking outdoors, take a stroll around a mall at a steady pace.
• Keep hydrated by drinking 6 – 8 glasses of water per day.
• When possible, take the stairs instead of an elevator.
• Be consistent and committed with your walking.
• Have a Plan B. Be prepared to substitute your walking with aerobics, swimming or another fitness activity in case you become bored or just want a change.
• Pay attention to your body. STOP walking if you feel fatigued. Get help if necessary

Why Wait...let's get started !

Warning for the Weary: High Blood Pressure during Pregnancy

Hypertensive disorders of pregnancy, previously know as Pregnancy Induced Hypertension (PIH), are high blood pressure disorders of pregnancy. Preeclampsia affects 5-8% of all pregnancies but 10-20% of mothers will have a hypertensive disorder during pregnancy.

There are four different levels of hypertensive disorders in pregnancy:

• Chronic Hypertention (Discovered prior to 20 weeks gestation.)
• Gestational Hypertension
• Preeclampsia/Eclampsia
• Preeclampsia/Eclampsia superimposed on chronic hypertension

PIH can be detected early during regular prenatal visits, which is one of the reasons they are so very important.

Consequences of untreated and undiagnosed PIH........

• a preterm baby,
• a stillborn baby or
• a baby who has growth retardation (IUGR).... not to mention the effects on your health.

Symptoms you may experience.....

• Rapid weight gain,2-2.5 kgs in a single week
• A rise in your blood pressure
• Severe headaches
• Blurry vision
• Seeing spots in your eyes
• Severe pain over your stomach, under your ribs
• Decrease in the amount of urine

Not all of these symptoms or signs may be detected by an individual.

This is one of the reasons that it is so important that you keep your regular prenatal appointments is to screen all women for the above symptoms as well as other signs of PIH. If you must miss an appointment be sure to reschedule it right away.

The important thing to remember is that PIH is a very serious illness. You must be followed closely by your medical professional to help prevent severe complications in the most severe cases.

Now it is also known that even slight rises in the blood pressure during pregnancy can have a lasting effect.

Women who have PIH or more severe forms are at greater risk for coronary artery disease later in life.

Understanding the dietary approach ......

GET YOUR VITAMIN D

• Include healthy levels of vitamin D in your diets by taking supplements, drinking significant quantities of fortified milk or soymilk and eating cultured dairy products like cheese and yogurt.
• Fatty fish species like salmon also offer significant amounts of vitamin D-- plus an omega-3 boost that can enhance your baby's brain .
• An adequate intake of vitamin C will also ensure you get the calcium benefit as well ( as it aids calcium absorption )

DON'T MISS YOUR CALCIUM DOSE:

• There is significant peer-reviewed data suggesting that women who consume calcium supplements have fewer symptoms of pre-eclampsia, and are less likely to develop complications that can be dangerous to the mother or baby.
• Include lots of milk and milk products like skimmed cow's milk , paneer ,curds , buttermilk , low fat cheese etc in your daily diet regimen.

NOT TO FORGET...TRACE MINERALS LIKE SELENIUM

• Most pregnant women pay attention to their "big name" nutrients, vitamins, and minerals, but forget trace minerals such as selenium and copper.
• One important study published in the American Journal of Obstetrics and Gynecology suggested that selenium deficiency is a common, primary culprit in the nutritional causes of pre-eclampsia.
• Women who are at risk for pre-eclampsia should maintain adequate intake of selenium, as well as other commonly forgotten minerals.
• Dietary sources of the trace element include Brazil nuts, organ meats, tuna, and some shellfish. Eggs and cereals might also guarantee adequate levels of selenium in the diet.

Pre-eclampsia can be a dangerous and very uncomfortable condition, but it may be preventable with a healthy pre-pregnancy diet and a healthy diet continued throughout gestation. With prescribed supplements, balanced nutrition, and a general state of good health, pre-eclampsia can be both preventable and fully manageable.

Many doubts and queries in mind then just simply go through these FAQ and be free from it.

 

A confused mind with confused possible answers then just go below and find the true answers and facts towards managing Hypertension

Hypertension is old age disease

Prevention means eating a salt-free diet.

Less salt means a bland, boring diet.

Improving your eating pattern by simply brushing through the below tips will help you in managing hypertension.

Do

• Make sure your blood pressure is less than 140/90 mm Hg.
• Take your high blood pressure medicine, if prescribed, every day.
• Aim for a healthy weight, carrying extra weight increases your risk of high blood pressure.
• Choose foods low in salt and sodium.
• Seek out ways to relieve stress and participate in things that relax you.

DON'T'S

• Munching on chips, biscuits.
• Consume sauces, papads, dry fish, pickes
• Choose aerated drinks and alcohol over water, fruits juices.
• Stressing yourself.
• Quit Exercise!