Monday, May 08, 2006

EASY THINGS TO DO TO LOWER YOUR BLOOD PRESSURE

"Your good health depends on what you eat and drink!"

The health of the Nation continues to improve overall, in part because of the significant resources devoted to public health programs, research, health care, and health education. According to the CDC (Center for Disease Control), as of April 19, 2006 -- U.S. life expectancy continues to rise, reaching a new record in 2004, Babies Born in 2004 Have Life Expectancy of 77.9 Years. The sharp decline in deaths from cardiovascular disease, we now enjoy, is a major public health achievement that resulted in large part from public education campaigns emphasizing a healthy lifestyle and increased use of cholesterol and hypertension-lowering medications.

And although life expectancy in the United States continues to show a long-term upward trend, the most dramatic increases have already been achieved in the early part of the 20th century. However, we can still expect increases of a smaller gains throughout this decade and those to follow.

Of particular concern in recent years has been the increase in overweight and obesity, which are risk factors for many chronic diseases and disabilities including heart disease, hypertension, and back pain. The rising number of children and adolescents who are overweight, and the high percentage of Americans who are not physically active raise additional concerns about Americans’ future health.
(Source: National Center for Health Statistics, Health, United States, 2005 With Chartbook on Trends in the Health of Americans Hyattsville, Maryland: 2005)

HBP Is A Serious, Growing Problem


In spite of many great medical advances, high blood pressure-related medical health issues are growing at an alarming rate... especially when you consider that we can prevent and effective control the health problems associated with high blood pressure. Here are the alarming facts:

  • Hypertension killed over 49,707 Americans in 2002. It was listed as a primary or contributing cause of death in about 261,000 U.S. deaths in 2002.
  • As many as 65 million Americans age 6 and older have high blood pressure.
  • One in three U.S. adults has high blood pressure.
  • (30%) Thirty percent of people with high blood pressure don't know they have it.
  • Of all people with high blood pressure, 11 percent aren't on therapy (special diet or drugs), 25 percent are on inadequate therapy, and 34 percent are on adequate therapy.

The cause of 90–95 percent of the cases of high blood pressure isn't known; however, high blood pressure is easily detected and usually controllable.

For the elderly and many ethnic groups, the numbers are even more alarming. In 2002 the death rates per 100,000 population from high blood pressure were 14.4 for white males, 49.6 for black males, 13.7 for white females and 40.5 for black females.
(Source: American Heart Association)

The following are the latest estimates of prevalence for these conditions.

  • High blood pressure (HBP)—65,000,000.
    (Defined as systolic pressure 140 mm Hg or greater and/or diastolic
    pressure 90 mm Hg or greater, taking antihypertensive medication or being told at least twice by a physician or other health professional that you have high blood
    pressure.)

  • Coronary heart disease (CHD)—13,200,000.
  • Myocardial infarction (MI, or heart attack) — 7,200,000.
  • Angina pectoris (AP, or chest pain)—6,500,000.
  • Heart failure (HF)—5,000,000.
  • Stroke—5,500,000.
(source: Circulation, AHA Journal You can read more by clicking here Journal of Circulation

HIGH SALT IN-TAKE IS A BIG PROBLEM


We eat TOO much processed foods and these contain very high amounts of sodium. On average, the higher an individual’s salt (sodium chloride) intake, the higher an individual’s blood pressure. Nearly all Americans consume substantially more salt than they need. Decreasing salt intake is advisable to reduce the risk of elevated blood pressure. Keeping blood pressure in
the normal range reduces an individual’s risk of coronary heart disease, stroke, congestive heart failure, and kidney disease. (Source: Health Dietary Guidelines

Key Recommendations



  • Consume less than 2,300 mg (approximately 1 tsp of
    salt) of sodium per day.
  • Choose and prepare foods with little salt. At the same
    time, consume potassiumrich foods, such as fruits and
    vegetables.
    Key Recommendations for Specific Population Groups
  • Individuals with hypertension, blacks, and middleaged
    and older adults. Aim to consume no more than 1,500
    mg of sodium per day, and meet the potassium recommendation
    (4,700 mg/day) with food.
    And I would add... Drink Goji Juice - an all natural high nutrient juice from the Himalayans that has wonderful health benefits for helping you keep your blood pressure properly regulated. Learn more by visiting Juice 4 Healing



It is important to read the food label and determine the sodium content of
food, which can vary by several hundreds of milligrams
in similar foods. For example, the sodium content in
regular tomato soup may be 700 mg per cup in one brand
and 1,100 mg per cup in another brand.

Sources of Dietary Sodium


The relative amounts of dietary sodium in the American diet.

  • 77% Food Processing
  • 12% Naturally Occurring
  • 6% At the Table
  • 5% During Cooking


"Lifestyle changes can
prevent or delay the onset of high blood
pressure and can lower elevated blood pressure."


Reducing salt intake is one of several ways that people
may lower their blood pressure.


Another dietary measure to lower blood pressure is to
consume a diet rich in potassium. A potassiumrich
diet also blunts the effects of salt on blood pressure , may
reduce the risk of developing kidney stones, and possibly
decrease bone loss with age.
Potassium rich fruits and vegetables include leafy green vegetables,
fruit from vines, and root vegetables.
<
EAT MORE FRUIT... CUT down on chips, pretzels, frozen pizza, & canned soups
& canned/bottled tomato juices. NOTE: Eating raw tomates and using tomato sauce is good.
(Source: Dietary Guidelies: Sodium and Potassium)


Get D*A*S*H into your eating lifestyle. More tomorrow on how to be a DASHER.



Tuesday, May 02, 2006

May is Lower Your Blood Pressure Month

The Mission:
To Combat High Blood Pressure in America

May is National High Blood Pressure Education Month. Because far too many of us needlessly fall victim to high blood pressure and its deadly consequences, there is an all-out push is being promoted this month by the U.S. National Heart, Lung, and Blood Institute to get us more attuned to what each of us can do to HELP ourselves prevent and control this disease.


This year's awareness campaign is taking on a bold and aggressive approach. "Mission Possible: Prevent and Control High Blood Pressure" is the theme of the May 2006 National High Blood Pressure Education Month Campaign. A special focus this year is on reaching out to businesses, community groups, and members of religious congregations. It's time for us to be serious about preventing high blood pressure.


The Mission:
To Combat High Blood Pressure in America. Join the cause... Help yourself or someone you love starting now!
BP HEALTH TIP: Make physical activity a regular part of the day. Choose activities that you enjoy and can do regularly. For example, to reach a 30-minute goal for the day, walk the dog for 10 minutes before and after work, and add a 10 minute walk at lunchtime. Or, swim 3 times a week and take a yoga class on the other days.


What Is High Blood Pressure?


High blood pressure IS a force to be reckoned with. It's no joke, high blood pressure is risky business. High Blood Pressure is called the silent killer because there are no warnings or symptoms... but we can save lives.

Blood pressure is the force of blood against the walls of arteries. When that force stays too high, it becomes a life-threatening condition—high blood pressure (also called hypertension). It makes the heart work too hard, hardens the walls of arteries, and can cause the brain to hemorrhage or the kidneys to function poorly or not at all.


A blood pressure reading of 140/90 mmHg or higher is considered high. Normal blood pressure is less than 120/80 mmHg.


Who does high blood pressure impact?



  • More than 65 million American adults — 1 in 3 — have high blood pressure
  • Nearly 60 million Americans are over age 55 which means they have a 90 percent likelihood of developing high blood pressure in their lifetimes.
  • African Americans and Latinos are more likely to develop high blood pressure than any other racial or ethnic group and tend to develop it earlier and more severely than others.
  • Women: More women than men have died of cardiovascular diseases every year since 1984. CVD kills as many women each year as the next 16 causes of death combined, including breast cancer. Early detection and treatment of high blood pressure could prevent many of these deaths.
  • 18 million Americans have diabetes which increases their chances of developing high blood pressure.
  • 122 million American adults are overweight or obese which increases their chances of developing high blood pressure.
  • Older Americans: The likelihood of developing high blood pressure increases with age. New research shows that middle-aged and older Americans have a 90 percent chance of developing high blood pressure in their lifetimes.

Anyone can develop high blood pressure. But these factors increase the risk: being overweight or obese... being physically inactive... high salt and sodium intake... low potassium intake (due to not eating enough fruits and vegetables)... excessive alcohol consumption... and diabetes.



There are easy things we can do now; like


  • Know Your BP Numbers
  • Establish Healthy Habits for Eating & Living
  • Develop Everyday Strategies for Improving Our Lives

HBP Learn more

Tomorrow we'll look at some of the easy things you can do now to help yourself or a loved one.


Life is not merely to be alive, but to be well. ~Marcus Valerius Martial

Monday, May 01, 2006

Water Works... Healthy & Strolling Memory Lane

The Circle of Life
You start something, you get away from it, then unexpectedly you're back into it!

Happy May Day! Growing up as a kid and attending school in NYC, May Day was a special, fun-filled time. It was the great showcase of our school talent when each grade and class would show-off their cultural skills by performing a historical folk dance from yesteryear. We kids would proudly assembly in our school yard, all neatly dressed in our costumes, where our parents and family sat waiting to beam enthused as the kids did their polka, minuet, dosey-do, ritual dance, merengue, you name it. Truly it didn't matter what we did, we all participated in the May Day Pole Celebration. A grand time was had by all, and the punch and cookies were the best. In those days, Nabisco could really smoke some cookies!

Yeah, I'm a babyboomer! And back way back then it was inconceivable that one would ever pay for water. The whole idea of doing such a thing was preposterous. Water was free, it was everywhere! You could stop in any city park and get a slurp of warm, wet water from any available fountain. In those days, people didn't spit in the fountains so it was safe to drink the water. Having grown-up in an era when water was one's inalienable right, frankly, I'm NOT a fan of buying water. But today, in 2006 it's a whole different story. Unless of course, you know where to get the good free stuff, if you want water to drink, you better be prepared to plunk-down a buck or three to quench your thirst!


But after you dig into your pocket and belly-up to the cash register, are you getting your money's worth and is the water you're buying anything special?


Now, I must admit that the availability of bottled water has definitely and greatly increased the amount of water most of us drink on a daily basis... and that's a good thing. Keep your body properly hydrated is really important for maintaining good health.


Storing and bottling water is centuries old. People have always had to carry their water supply with them. Whether by camel, mule, or slaves carrying water had to be done. And as we all have experienced, water-carrying is no light task. Even though the innovation of recycled plastic containers in 1980 has made individual water-carrying more practical and easier, still carrying water is a weighty issue. But we have adapted readily to the idea of carrying our water and have made water bottlers very rich in the process. How rich?


According to Beverage Marketing Corporation, an industry research and consulting firm in New York City, in 2004 bottled water sales for the U.S. reached t $9.2 billion... that a lot of peanuts! In addition, stats show that we consumed 6.8 billion gallons, an 8.6% increase over 2003. This averages to 24.0 gallons per person, which means U.S. residents now drink more bottled water annually than any other beverage, other than carbonated soft drinks (CSDs). They go on to report that it not just the easy of portability that is push the water consumption trend. Now-a-days water not only can quench your thirst, it can also be a status symbol of who you are and your water works politics. These days, you can get your water to do all sorts of "other things" for you, as well as, be exotic. Today's bottled water varieties comes with vitamins and fruit essence, or electrolytes to replish excess body water loss, or made from glacial ice, or farmed from the world's deepest water reservoir located in Ohio, or you can even get water that will help clear-up your skin or natural elements to help you lose weight.


While this newest trend in water-additives is not harmful, there is no scientific evidence that its helpful or needed, according to Dr. David Robbins, a director in the division of digestive diseases at New York City's Beth Israel Medical Center. He says, "... the reality is that if you are a healthy individual who has a good diet, then these are just marketing ploys." Be mindful that some of these " enhanced waters" may not technically be considered bottled water at all. The FDA has specific standards that must be met for any water stating that it's spring, purified, mineral, sparkling, artesian or well water. Any enhanced water — such as those that contain added flavor, enhancements or vitamins—is considered a soft drink.


So what's the take-away from this boom in water works... well be sure to drink plenty of water but don't spend a lot for the water you do drink and don't expect enhanced waters to part the seas or perform any miracles.


Read more... visit International Bottled Water Assoc. website or Forbes' Magazine insightful article by Susan Yara featured on 04.13.06 entitled: Your Health: Everybody In The Water!

"Food and water are natural healers; Eat well and drink wisely."