December, 2018 | Life Health Fitness

Got High Blood Pressure? How To Lower Blood Pressure Without Medication

Did you know that exercising can help you reduce your blood pressure by 4 – 9 points? Research suggests that participating in moderate physical activity for 30 minutes most days of the week can help lower your blood pressure by 4-9 points. While that might not seem like a lot, think again . You will soon realize that 9 points can be the difference between normal blood pressure and high blood pressure, taking no pills, one, two or three pills. Exercising is one way you can lower your blood pressure naturally. Continue reading and discover other proven ways to control your high blood pressure.

Over half of Americans 18 and older and one-third of adults worldwide have blood pressure above normal range or hypertension. 7.5 million death occurs every year due to the complications of high blood pressure. The most common reason why Americans visit their doctor is to manage their high blood pressure. But still only approximately only 50% have their blood pressure under control.

Staying Alive With Good Blood Pressure !!!

Your blood pressure is the measurement of the pressure of blood against the wall of your blood vessels (arteries) that occurs when the heart contracts and relax. In the right amount, the pressure keeps you alive. Adequate blood flow and blood pressure are vital for the survival of your organs and you. It is one of the “vital signs” that tells us you are alive. But it can also indicate that you are not doing so well and might die without timely and proper treatment. Too high or too low blood is not good for you.

High blood pressure also known as hypertension (HTN), is sustained elevated blood pressure at rest. The testing for high blood pressure is a routine test done on your visit to your doctor. Its very simple and quick and usually does not hurt. Although any trained personnel can take your blood pressure , your doctor is the only one that can give you a final diagnosis. He will also discuss a treatment plan with you.

At your visit to the doctor, clinic or hospital, they connect you to a machine and take your “vital signs.” Blood pressure, heart rate, respiratory rate and temperature are taken. Although not full proof, it is one of the quickest ways they check what is going on in your body. It is one of the first things we do in an emergency.

Measure Up

Sphygmomanometers is medical device used to measure your blood pressure.

One way to measure your blood pressure is to wrap a cuff attached to a machine around your arm, leg or wrist. The cuff inflates and displays number. There are other internal ways, but at home, you will be using a cuff attached to a device. While some people uses the cuff wrapped around the wrist the American College of Cardiology (ACC) and America Heart Association (AHA) recommends using the upper arm because it is more accurate.

The manual method, although not popular, it is still used by some healthcare professional. This method uses a stethoscope and an inflatable pumping device attached to the cuff. It takes more time and effort and good hearing and not recommended for home use.

Depending on the situation in the hospital or clinic you might see one of the other ways listed below:

Electronic
Manual
Arterial
Palpable

Your blood pressure measurement is written or displayed on the machine with a top number and bottom, i.e., 125/72. Some device has other numeric values, but we will only focus on the two numbers that reports your blood pressure. The top number is called systolic blood pressure (SBP), and the bottom number is called diastolic blood pressure (DBP).

SBP (top number) is a measurement of the pressure in your arteries when your heart contracts.
DBP (bottom number ) is a measurement of the pressure in your arteries when the heart relaxes between each contraction..

Back in 2017 the American College of Cardiology (ACC) and America Heart Association published new guidelines for the prevent, diagnosis and treatment of blood pressure as follows:

Normal Systolic 120

Diastolic 80

Elevated Systolic 120 – 129

Diastolic 80

High Stage 1 Systolic 130 – 139

Diastolic 80 -89

High Stage 2 Systolic 140

Diastolic 90

High blood pressure is referred as the silent killer because you might not have any symptoms in the early stages. Many people are not diagnosed until the later stages because they do not get regular check-ups. They usually present to the emergency room with dizziness, headaches, feeling tired amongst other symptoms. Some individuals present with a stroke, aneurysm or heart attack. Often times this is too late, and they can not be saved.

Complications of High Blood Pressure

High blood pressure if not controlled can slowly cause havoc in your body. The high pressure gradually causes severe damage to both small and large blood vessels throughout the body. The body compensates, but this also leads to other changes in structures that cause further damage. Small and large arteries become occluded, or hemorrhage (major bleeding) occurs over time and can cause permanent damage to the brain, heart, kidney, and eyes.

The most common complications are listed below. Some are life-threatening.

Cerebral Vascular Disease can cause a stroke leading to death or disability
Chronic Kidney Disease can cause permanent kidney damage requiring dialysis and kidney transplant.
Congestive Heart Failure can cause heart damage requiring a heart transplant.
An aortic Aneurysm can break/rupture causing death
Peripheral Artery Disease causes poor circulation to your legs. Sometimes amputation is necessary.

Can You Take Some Pills, Can You Take Some More Pills

Unfortunately, the blood pressure medication prescribed by your physician will not cure your high blood pressure. The purpose of the medicine is to control your blood pressure and keep it within the normal range, therefore reducing the chances of complication. This means if you stop taking your medication your blood pressure will increase. Unless you made some changes to your lifestyle, without medication your blood pressure would remain high.

When you are the hospitalized, your blood pressure gets checked every four hours by the nursing staff. It is not necessary for you to check it this often at home. The stress of being sick can affect your blood pressure and this is the reason it checked so often. Furthermore, you will not have a nurse to give you your medication on schedule and check your blood pressure therefore just like exercise you have to the find a way to include it in your daily routine until it becomes a habit.

The pills that are given to you in the hospital to treat your blood pressure are the same ones you will continue at home. They will not discharge you with medication that you were not given in the hospital. They make changes until they find the right combination and dose that fits you. Getting it right can take several attempts. The doctor reviews your blood pressure trends and changes either the medication, the dosage or the frequency.

In contrast, since the doctor has less control of you in an outpatient setting , i.e the clinic, finding the right therapy might take longer. He will rely on you , instead of the nurse to keep track of your blood pressure and how you feel. The best way to do this is to keep a BP journal .

It can take up to the three different combinations of blood pressure medication to get your blood pressure in an acceptable range. However, whenever changes are made to your medicine ask your doctor when should you expect improvement. Blood pressure medications are not like antidepressant that takes up the two weeks to start working. Most blood pressure medication starts to work in a few hours. Therefore, plan to have your blood pressure checked soon after starting a new drug or changing doses. Whenever you have stressful situation in your life you should check you blood pressure at a minimum of daily and report unusual values to your physician.

Noncompliance with prescribe medication, and lifestyle modification is very common among individuals diagnose with high blood pressure. Although proven to be effective, very few people change their lifestyle . Two common reasons for non-compliance with prescribed medication are cost and side effects. The side effects that you feel might be because your blood pressure went down low too quickly or because it went down too low. Too low blood pressure can cause similar symptoms like high blood pressure such as dizziness. If you check your blood pressure and it’s too low, you should call your doctor before taking the next dose.

Do it Now Not Later

Achieving and maintaining healthy blood pressure requires lifestyle modifications as follows:

Ideal Body Weight – depends on your age and height. You already know if you need to lose weight.
Sodium (Salt) Restriction – 1500mg per day
Regular aerobic activity – 30 minutes moderate exercise 5 days a week
Moderate alcohol consumption – 2 drinks per day for men, one drink per day for women
Dietary Approach to Stop Hypertension Eating Plan (DASH) – Eat lots of fruits, vegetables, nuts, beans, seeds, low fat, and nonfat dairy

Take a good look at the list. Adjusting any of these areas can start you on the road to successfully managing your high blood pressure. Which one can you change today?

Key Differences Between Physical Activity and Exercise: To Exercise or Not To Exercise

Should you exercise or perform physical activity? Exercise and physical activity are used interchangeably but do they mean the same? Some fitness industry professionals also use the word workout. Your doctor also recommends that you engage in some form of physical activity. Does housework count? For you to reach your goals and gain the most benefit for your time and effort, it’s essential for you to know the difference.

Physical Activity Vs Exercise

Physical activity is any movement that causes you to use energy above your normal energy level at rest. We use energy at rest, but we use more when we move.

According to the American Council on Exercise (ACE) exercise is planned, structured, repetitive and intentional movement intended to improve or maintain physical fitness. Exercise is a subcategory of physical activity.

Some physical activity won’t get you fit but regular exercise can because it tends to be more structured. The activity you participate in depends on your goals. It’s unlikely that you will get a six pack from doing housework , gardening or cutting the lawn but it counts .

To get more bang for your buck and kill two birds with one stone, regular exercise can change your physique and also help improve your health. There are plenty health benefits of exercise.

Do You have a Gym Membership?

CDC reports that 50% of Americans are physically inactive. 80% of us fail to participate in strength training and aerobics activity regularly. Other research also suggests that even when we exercise, we still spend too much time inactive.
This is surprising because, at the time of writing of this post, gym membership has increased from 23 million to 50 million in 20 years (Cloud, 2018). On the other hand, only 80% of people with gym membership go to the gym. Which category are you in?

Unfortunately, most healthcare providers know very little about reps and sets. It is not something they learn in their training. Therfore they will not recommend a specific exercise program. However, they do know the vital role exercise and physical activity plays in maintaining good health and preventing most chronic disease.

Doctor’s Orders

Your doctor tells you to get off the couch and engage in more physical activity because you are gaining weight, your cholesterol is high, and you are two donuts away from becoming a type II diabetic. He has been tracking your lab result for years and notices the slight changes now that might leave to serious problems in a few years.

The nurse gives you your discharge paperwork with your new prescription for an increase in your cholesterol medication. She even includes information on what to eat to help with your pre-diabetes and cholesterol and reminds you about being more active. Like a good patient, you say yes you will comply.

But you are confused because you thought you were, physically active when you walk the dog and clean the house. What else are you supposed to be doing? Do you need to get a gym membership, or buy some workout videos?

Your concerns are short-lived, and you go back into your routine until you hear about your cousin that is your age that had a heart attack. Panic and fear kick in and you are ready to try to figure out again. You will ask your doctor on the next visit.

What should you do in the mean time? Figuring out how to incorporate physical activity in your life can be challenging. When are you going to have the time to workout?

Although cleaning the house counts as physical activity it is not the same as taking a walk. Unless, you get on all fours on a daily basis and scrub the floor with a brush this will not give you optimal benefit.

The same can be said about walking your dog. Although you might walk your dog twice a day, in order for you to gain some physical activity benefit, you will have to walk briskly and not stroll. Strolling in the park with your lover won’t count either.

Dancing is fun and can work up a sweat and get your heart up . However 20mins of hip hop dancing is way different that 20mins of ballet.

Some movement is better than none but not all activity offers the same benefit. They acitivity must include the 3 rights of physical activity :Right frequency,Right intensity and Right duration.

Most physician recommends the below activity which is also recommended by the CDC.

Physical activity recommendations from CDC

Aerobic

• Moderate Intensity: 150 mins – 300 mins per week

• Vigorous Intensity: 75mins – 150 mins per week

All Major groups muscle strength training

• Moderate Intensity: 2 or more days a week

CDC finds that adults will gain the most benefit when they focus their physical activity efforts around aerobic activity and strength training. It is best to spread the activities throughout the week. In other word do not attempt to do 150 mins of acitivity in one or two days. If time or tolerance is a challenge and you cannot do it all at once, you can break it up throughtout the day.

Aerobic activity such as walking, jogging, swimming, and dancing increases the heart and breathing rate. It conditions the functioning of the cardiac and respiratory system. This group of activities will help lower your blood pressure, cholesterol and blood sugar.

Strengthening training also known as resistance training tones and builds muscles which increases your strength, coordination, and balance.

Go Hard or Go Home

Along with frequency and length of activity, the intensity is also used to determine effort. CDC made it simple. They want you to exert moderate or vigorous effort.
The talk test can be used to measure intensity. It’s quite simple and goes as follows:
Low intensity is the ability to walk and talk easily. Very little effort is needed to carry on with the conversation.

Moderate intensity is talking while walking and is noticeable challenging but you can still talk.

During a vigorous intensity activity talking is almost impossible.

Experts recommend that beginners should start with slow steady cardio first. In order to stick to your new routine it is best that you find an activity that you like . Preferably one that gets your heart rate up. Once you decide on an activity stay consistent and committed. It may take a while for you to see changes but you will certainly feel it.

Last but not least, after your muscles are warm do not forget to stretch. Hold each position for 10 – 30 seconds and repeat 3 – 4 times.

Besides manually logging you activity, a great option is wearable technology such as pedometer and fitness trackers. These devices can store and trend your data. This way you can really see how active you are.

Why Are You Bad In bed? Your Guide to Better Sex

If you are having challenges in the bedroom, it can affect your relationship in a negative way. If you want to know why you are bad in bed, you should first examine your health. Are you eating a balance whole food diet? Are you exercising? What about your partner? Is the chemistry between both of you is not right. This is your guide to better sex. It time to figure out what is going on with your or your partner and fix it with these tips.

Why do we like to have sex?

Intimate relationships whether sexual or not is one of the most basic physical and emotional functions we have as humans. To be intimate is human and we cannot thrive without it. Whether it be an expression of love, emotion or a desire to satisfy one’s curiosity, engaging in intimate relationships is a natural phenomenon. It then follows that people engage in sexual and intimate relations from time to time.

For some of us, especially females, one of the most intimate ways to connect with others is through sexual intercourse. However, not all sexual encounters are intimate. Some individual prefers to engage in sex without a committed relationship. Regardless of the reason, consensual sex is supposed to be pleasurable, fun and satisfying.

Although the degree of pleasure and satisfaction varies depending on the person and the situation, we always aim to have good quality sex all the time. Whether we take five minutes or five hours, the objective is still the same. Furthermore, whether we have an orgasm or not, we still can be satisfied.

Human Sexual Response Cycle

Your response to sex or intimacy can occur in different cycles. Your physiological and emotional changes that occur with the anticipation of sex or during sex occurs in four phases. The four stages are excitement, plateau, orgasm, and resolution also happen while masturbating or watching porn. They occur in the respective order. Therefore, you will not experience an orgasm before first experiencing the excitement.

Four human sexual response cycle:

Phase 1 Excitement -increased e blood flow to the genitalia to prepare for sex

Phase 2 Plateau- intensified excitement and increase lubrication before orgasm

Phase 3 Orgasm -ejaculation and contraction of genitalia

Phase 4 Resolution-recovery and preparation to restart the cycle

Unfortunately, even if you are head over heels in love, not all sexual encounters are satisfying. Some individuals have no sex drive, difficulties staying aroused while some lack confidence making the experience not pleasurable and frustrating to one or both parties. If this occurs on a regular basis, then it can be damaging to your relationship.

Sexual Dysfunction

Sexual dysfunction in men and women can significantly take away the joy of having sex. It can also have a detrimental effect on your self-image, self-esteem and reduce in intimacy with your partner. Your relationship might be at risk for infidelity if you continue to have problems in this area of your life. It is critical for you to identify the problem and make necessary amendments to fix it before you lose the one you love. If you are the one with the dysfunction, then you will most likely continue to have the same problem with your next partner.

Sexual dysfunction can occur during any of the phases of the sex cycle. However, most sexual problems happen in the first three phases. Many women struggle with orgasm. Generally speaking, difficulties in any of the stages may stem from stress, trauma, sexual abuse or trauma, psychological issues, and even excessive drug and alcohol use.

Poor Sex Performance

Men, did you know that while you need a shot to build up the confidence to talk to that hot chic, you are risking getting a whiskey penis instead of an erection? Yes!! There is such a thing. Fact is too much alcohol can prevent you from getting it up when she is ready to give it up. You might not be able to “stand at attention”when necessary.

Besides substance abuse, medical conditions such as high cholesterol, hypertension, and diabetes can affect your sexual health. Diabetes can reduce testosterone level in men and cause decreased blood flow to the genitals in both men and woman resulting in a low sex drive. Where blood flows, sensation goes.

Stress in the boardroom can also cause tension in the bedroom. Sex can relieve stress, but it can also contribute to additional pressure in your life if you are dissatisfied with you or your partner’s performance. The stress and sexual dysfunction cycle can be an ongoing one that if not resolve can damage to your relationship.

Here are few of the most common sexual dysfunction in men and women.

Male Sexual Dysfunction

• Erectile dysfunction: Difficulty getting and keeping an erection
• Premature Ejaculation: Reaching orgasm too quickly
• Delayed or inhibited ejaculation: slowly or no orgasm
• Low libido: little interest in sex Female Sexual Dysfunction
• Hypoactive sexual desire disorder (HSDD): Low sex drive

Female Sexual Dysfunction

Female sexual arousal disorders (FASD): Difficulty maintain arousal
• Dyspareunia: Painful intercourse
• Inability to have an orgasm

Treatment for your Sexual Dysfunction

The treatment for your sexual dysfunction depends on the cause. Your doctor might recommend sex therapy, nutrition, psychotherapy, medication, meditation, penile prosthesis or exercise. Checking your hormones might also be a part of the treatment program.

Although treatments might be similar, no two people will have the same program. As long as you don’t have any physical reason why you can not exercise, you should consider participating in an exercise program. Regardless of the treatment plan, exercising will give you the most bang for your buck. It will not only improve your sex life, but it will also help improve your overall health. Improved health leads to better performance in the bedroom.

Five ways exercise can improve your sex life

Exercise reduces stress

Since stress has been found to be a contributor to sexual dysfunction in men and women, engaging in regular activity can help individuals manage stress levels. Working out is particularly helpful for individuals who participate in stressful jobs. It’s a great way to let off steam. You can take your frustration out by participating in a sport or listening to your favorite music as you walk in the park or your neighborhood.

Exercise improves strength

The only way you can build muscle is to participate in strength training activity such as lifting weights. Becoming stronger you will allow you to lift your own body weight as well manage your partner’s weight.

Exercise improves cardiovascular function

Circulation of blood is a significant component of sexual arousal. The same way blood flow to your organs keeps them from dying and is necessary to keep them functioning is the same way blood flow to your genitalia will get your juices flowing and get you aroused. Where blood flows sensation goes. The most effective way to have your body work efficiently is to keep it moving. Over time is take less effort to get the same results.

Exercise improves stamina

Engaging in physical activity regularly will increase your endurance aka stamina. You will be able last longer, go harder and hold positions longer without getting tired bringing out the champion in you. Your five minutes of pleasure can turn into five hours of fun.

Increased Self-Confidence

Studies suggest that as people reach their intended weight, they are more likely to feel confident in themselves. The fitter they are, the more their self esteem is boosted. They are more likely to feel sexually desirable, thereby promoting better sex with their partners. When confidence level is up you are also willing to try new things and be more vocal with your partner. You will be less shy to ask for what you want.

What kind of exercise should you do for better sexual health?

To reap the minimal benefits of exercise, experts recommend moderate physical activity for 30mins a day five days a week. A combination of strength training and cardiovascular exercise is best to reach optimal bedroom performance. A gym membership is not necessary. There is plenty of activities you can do in the comfort of your own home. Just get moving now. Focus on making exercise a habit by including it as a part of your daily routine. For instance, upon waking up in the morning, wash face, brush teeth, then go for a walk. Do this routine most days of the week until it becomes a habit. Stay committed and consistent.