Posts

Unfortunately high blood pressure is typically asymptomatic which is why the American Heart Association recommends getting your blood pressure checked-regularly. This is as easy as stopping by your local pharmacy. Look for a reading of 120/80 mm Hg or lower. If it is higher, now is the time to make a promise to your self and those you love, don’t let high blood pressure be a silent killer. (1)

Fortunately, all of the factors that impact blood pressure are within your control; diet, weight, physical activity, stress, tobacco and alcohol use. You can improve the condition of your health by choosing to make a few manageable changes.

A study of the DASH diet saw a decrease in systolic and diastolic blood pressure in as little as 8 weeks. (2) Start with a focus on making these two dietary changes: reduce the amount of sodium in your diet to 2,300mg or less and increase the amount of potassium containing fruits and vegetables you eat to 4-5 servings per day.

Weight loss has proven to reduce blood pressure numbers. Get active and enjoy moving your body, find that thing you enjoy. If you are overweight then choosing to eat more fruits and vegetables will also help with your weight loss goals because they are low in calories and high in fiber. (3)(4)

There are many wonderful ways to manage stress; meditation and exercise are the best. Exercise is great because you produce endorphins that have a pleasurable affect but also burn calories assisting in maintaining a healthy weight.

If you drink alcohol in excess of the recommendations and have hypertension, then cut it back. If you smoke, then quit, period.

With general changes, you won’t have to worry about things like identifying eye stroke symptoms.

Even though you now know that making positive lifestyle changes can improve blood pressure readings, changing may seem difficult. Take a moment though and imagine the all of the benefits. Think about possible barriers and how you can overcome them. Who in your life would love to support these positive changes? Make a health goal and accomplish it!

If you have been put on any one of the medications commonly referred to as Statins, don’t worry dooms day has not set in. Statin medications have well the documented beneficial effect of lowering LDL cholesterol. Let’s take a look at the benefits and drawbacks of statins.

Statins are a class of drugs that work by blocking the production of cholesterol by inhibiting the enzyme called HMG-Co A reductase. This same enzyme is also used in the biosynthesis of Coenzyme Q (CoQ10). Our bodies need CoQ10 to produce Adenosine Triphosphate (ATP), the energy currency in our bodies. This is why supplementation with CoQ10 while taking a statin is important.

Statins also carry with them an increased risk for developing type II diabetes. (1) For this reason supplementing with Chromium Picolinate can be beneficial as it has shown to reduce fasting blood glucose levels and lower your HbA1c. (2)

Don’t rely on the statins alone to reduce your risk of a cardiovascular event. Take charge of your health and consider making these four lifestyle changes:

1. Half of every meal should consist of fruits and vegetables.
2. Only 10% of your daily calorie intake should come from added sugar. (3)
3. Get a minimum of 75 minutes per week of vigorous aerobic activity, that is only 11 minutes per day. If you are just starting out, set a smaller goal and work your way up!
4. Consistently take supplements to offset the drawbacks of statins

According to the American Diabetes Association in 2012 approximately 29.1 million Americans were living with  diabetes mellitus. (1) Diabetes is a complex mix of symptoms and there are multiple types of diabetes. The most common categories are pre-diabetes, type 1 and type 2.

Type 1 diabetes is either idiopathic (we don’t know the cause) or an autoimmune situation where the beta cells of the pancreas are destroyed by the immune system and then do not produce insulin. This person will need to rely on dosing insulin into their body through any variety of options available that are available.

There are a variety of possible healthy eating patterns with type 1 diabetes. The most important thing to remember is to count the grams of carbohydrates and match it to the insulin dose the doctor has prescribed to you, this way you avoid a hypo or hyperglycemic event that could be life threatening.

Pre-diabetes is characterized by chronic hyperglycemia and eventually leads to insulin resistance and the destruction of beta cells and the eventual diagnosis of type 2 diabetes. With pre-diabetes or type two diabetes it is important to achieve the recommended weight, get enough sleep, meet physical activity goals and eat a nutrient dense balanced diet that provides the appropriate amount of calories.

The Idaho plate method provides a great guide for how to set up a meal balanced in all food groups. ½ of your meal should consist of vegetables, ¼ of your meal should be whole grains, ¼ of your meal should be meat/protein and ½ cup of fruit and 1 cup of milk. (3)(4)

Pasting a label on which type of diabetes you have is far less important than treating the specific needs your body has, following healthful guidelines and participating in on-going treatment with your doctor and healthcare providers. (2)

Sources

1. Statistics About Diabetes. (n.d.). Retrieved June 06, 2017, from http://www.diabetes.org/diabetes-basics/statistics/

2.How does MyPlate Compare to the Idaho Plate Method? (Dining With Diabetes). (2011, July 15). Retrieved June 06, 2017, from http://extension.psu.edu/health/diabetes/news/2011/how-does-myplate-compare-to-the-idaho-plate-method

3. (n.d.). Retrieved June 06, 2017, from http://platemethod.com/index.html

4. Association, A. D. (2014, January 01). Standards of Medical Care in Diabetes-2014. Retrieved June 06, 2017, from http://care.diabetesjournals.org/content/37/Supplement_1/S14

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.