Month: September 2019

Got 15 Minutes ? Sandbag Training for Upper Body

[embedyt] https://www.youtube.com/watch?v=FRUy4BIPo2A[/embedyt]

Get Strong and Lean in 15 Minutes with Sandbag Training for Upper Body

As a part of a strength training or resistance training program sandbag workouts can help you improve your health. Furthermore if your goal is it to get fit, this is the tool you need to take you to the next level and beyond.

However,  you need the right approach to begin your workout regime.

Don’t be misled by the looks of the sandbag. Once you master some of the basic moves, you are set to build your own workout in the comfort of your own home.

The exercise sandbag works as a great too to strengthen and grow your muscles. Any muscle will benefit from this muscle enhancing and performance improvement tool.

You can use the sandbag to strengthen and build muscles in your arms, shoulders, chest, biceps, triceps, and also your back .

Sandbags are used in the military as a basic training exercise tool. You will be happy to know that you don’t have to enlist in the military to gain access to a sandbag. You can buy your own.

How Does Sandbag Workout Really Work?

This sandbag exercise has 3 sections. Keeping in mind that it works the entire body, as most HIIT exercises do, it truly focuses on the arms, lats, and the entire upper body.

A sandbag is highly effective exercise tool. The load is unstable forcing you to use your core muscles to stabilize your body. The weight you lift is always moving as you work out with it. Working out with an unstable burden activates more muscles.

Sandbag workout requires only a pack loaded up with sand or even water. It is very cost-efficient. You can make your own sandbag with a duffel sack, conduit tape, and sand. However, homemade sandbags are limited in versatility. You will need very strong handles on all sides that can withstand heavy weights when performing rows, pulls and deadlifts. In addition, unless you make you own filler bags, you will be stuck to only one weight.

Why bother going through all that hassle when you can purchase a brute force sandbag.

or you can purchase a readymade one of your preferred weight category.

The best part is, it is very easy to add extra load as you get stronger. You don’t have to buy another piece of equipment.

Reasons Why Working Out with a Sandbag is Beneficial

  • Portable

Sandbags are easily portable which makes it easy to carry it outdoors and work out at a nearby park or a residential compound.

  • Takes Up less space

When the sandbag is not in use, you can easily squeeze it under your bed or in your workout closet.

  • Engages the bigger muscles

With the help of a sandbag workout, you can make your upper body muscle group stronger and leaner. It also helps burn calories faster.

Sandbag Upper Body Workout Exercises

Today we are going to find out how to get shredded with sandbag exercises for the upper body. We are going to focus on the biceps, triceps, chest, shoulders, and the back and core muscles.

Before we start, let’s remember a few basic things. Yes, we all know that already, but here’s a reminder because it is important.

  • Don’t get stuck in a rut. Challenge yourself a little further every day.
  • Do not overdo it. You are not a rookie. You know how much weight you should lift.
  • Take your protein supplements and stay hydrated all day long to avoid the cramps.
  • Slowly progress to heavier loads
  • Change your routine ever few months

Now we can move on to the fun part. Follow these instructions carefully. Check out some videos to make sure you are not doing it wrong.

Arms, Biceps and Triceps

Target your biceps and triceps specifically with these sets of sandbag arm exercises. The best sandbag exercises for your upper arms are listed here. Choose at least two workouts for each target muscle.

Go for two consecutive sets of the entire workout. Complete one set, rest for 30 seconds, go for the second set. Each set should have at least 8 workouts. You can do them all if you want to take up that challenge. Go for 20 reps of each workout. Increase it according to your capacity. But don’t get too comfortable.

  • Kneeling Preacher Curl- For the biceps (short head)
  • Single Arm Wide Curl: Biceps short head
  • Hanging Curl: Biceps Short head
  • Cross Body Curl: Biceps long head
  • Close Grip Curl: Biceps long head
  • Drag Curl: Biceps long head
  • Reverse Grip Curl: Biceps brachialis
  • Hammer Curl: Biceps brachialis
  • Single Arm Curl: Biceps
  • Plank Curl Kickback: Biceps triceps core
  • Overhead Triceps Extension: Triceps long head
  • Kickback: Triceps lateral head
  • Single Arm Overhead Extension: Triceps long head

Chest and Shoulder Muscles

If you want a quick workout that will help you build an impressive upper body, go for sandbag workouts that have a combined effect on the chest and shoulders.

Here are some simple sandbag workouts for the chest and shoulders. They only look simple. One or two reps are easy. But you are going to do way more than that. You are going to do 20 of each for an effective workout. You can only have a 10 second break after each set. You will then repeat the entire set once more.

The workouts are broken up according to the muscles it targets. You can pick just two workouts focusing on each target area.

  • One and off push ups- Chest
  • Lying Press- Chest
  • Push up on bag- Chest
  • Bag Squeeze push up- Inner chest
  • Lying bag squeeze press- Inner chest
  • Bag Squeeze Press Out- Inner chest, shoulders
  • Bag Squeeze Press up- Upper inner chest, shoulders
  • Push up plank single arm fly combo- Chest, core
  • Plank single arm fly- Chest core

This entire set should take you about 10 minutes. And then you repeat it for another 10 minutes. A total of 20 minute workout is enough to give you the shredded appearance. Get ready for it.

Back Muscles

For your back muscles, here are 5 best sandbag workouts that will take only 10 minutes.

Try all these workouts for 40 seconds and take a break for 20 seconds before moving on to the other.

1] Bag swing

2] Squat thrust pull up

Harness a sandbag to your back. You decide on the weight. Keep it comfortable. The intensity of the workout should depend on the speed of the pull ups. The sandbag should not feel heavy at the beginning of the workout. Especially if you have a back problem, go easy on this one.

3] Plank bag pull through

Go all the way. Don’t be lazy. Don’t cheat.

4] Renegade rows

Put 20 seconds into each arm.

5] Bent over row

Use 3 seconds each for up and down motions. Take it slow.

Repeat the entire set of 5 workouts twice. This 10 minute workout will work wonders for your back and core muscles if done right.

How to Make Sandbag Training Harder?

You can make your workout routine more difficult by speeding it up and increasing the number of repetitions. You already know that adding to the weight of the sandbag is not the best way to achieve your goal quicker, of course, unless you already have doubled the number of reps and sped up the workout to its limit.

Don’t make the breaks any longer just because your workout routine is longer. Stick to the same amount of break.

HIIT Workout with Sandbags

If you are going for a high intensity interval training routine, make sure you are doing it right. A little too much or a little wrong way can end up injuring you for weeks.

Here are some benefits of HIIT training with sandbags:

  • It engages your entire body. You get to exercise several joints and the bigger muscles in a short span of time.
  • You can take the sandbags anywhere, fit them into tight spaces.
  • You can easily adjust the weights by adjusting the number of filler bags.
  • You can customize the weights to go above 80 pounds if you are really going for it.

Sandbag HIIT Training Exercises

Also, the heavier sandbag or sack you carry the great impact it will have on your ‘High Intensity Interval Training’. But you might not always want that. Here are some things you must make full use of. A list of 8 HIIT exercises involving sandbags that you can incorporate into your workout routine.

  • Sandbag back squat: Keep your spine aligned straight and go as low as you can. Repeat this 20 times.
  • Single straight leg deadlift: Go for 10 reps for each leg.
  • Clean and press: This one’s pretty simple. Don’t forget to clench your butt as you stand up.
  • Push press: Only one warning for this one, mind your head. Make sure you have a lot of strength in your wrists. Or else you might end up injuring your neck by throwing the bag at it.
  • Push up Clean and press: This one is a combination workout. Check out some videos to make sure you are doing it right.
  • Overhead squat: This is an excellent core workout. Try your best to pull this off. Increase the number of reps on this one first if you really want to look like a million bucks.
  • Shoulder to shoulder press: The intensity of this exercise depends upon the speed.
  • Sandbag sprints: You can sprint or you can even walk if that suits you. But make sure your posture is correct and you go for equal number of steps or minutes on either side.

All these exercises are great for core strength and overall workout. Do HIIT workouts only 2 days a week. Give your body the time to recuperate. Follow the usual workout routine the other 4 days of the week.

Take one day a week to let your muscles relax. This would be a good day for a massage and a swim. Well, these exercises are exceptional, implying that in case you’re propelling yourself appropriately, you’re likely going to be sore the following day.


4 Types of Blood Pressure Monitor: Which One is Right For You

So you are ready to take charge of your health and want to know which blood pressure monitor is the best. Not all blood pressure monitor are equal. In the medical community some are more accurate than others.

However, you must know some of the ones that are most accessible, like the wrist and finger models, are not recommended by the medical experts.

You will never find a wrist or finger model blood pressure monitor in a doctor’s office or in hospital.

For some individuals, these are the only way that can fit. People with extra large arms usually seek out the wrist or finger model. The cuffs just don’t fill .

All in all, it is important that you know how these devices work

Blood pressure (BP) measuring devices have various features that make them unique and apt for everyday use. To choose a personalized BP device, it will be wise for you to pick the most accurate model for your unique circumstance or situation.

There is no clear-cut recommendation from health professionals as to which brand device is superior for home use. It will depend on your preference, and the process should feel like “choosing your own pair of shoes.” Simply, know what you’re looking for, and choose a device that fits you best.

However, as you are shopping for a  blood pressure monitor for your personalized use, keep in mind that the upper arm blood pressure monitors are the most accurate. The American Heart Association does not recommend wrist or finger models.

Why Measure Blood Pressure at Home?

  • Better control over your blood pressure
  •  Easy access to equipment and more affordable
  • Closer monitoring and of blood pressure medication
  • Track reversal or progression of blood pressure
  • Avoid “white coat hypertension”
  • Reduce the cost of healthcare

4 Types of BP Monitors You Can Use at Home

Upper Arm Models

  • A majority of home-use blood pressure monitors are from this type, otherwise called the upper-arm cuff type. This model may be harder to put on if you’re doing it without assistance. But it’s generally easier to keep the cuff at the level of the heart for accurate BP determination.
  • Upper arm models typically have a large, easy to read monitor or display.
  • The patented features of the model make it more accurate than other portable BP home devices.
  • Most brands work electronically, with or without the internet. Although certain brands won’t work without an internet connection.
  • May be battery-operated or can come with an AC adapter for powering the device alternatively.
  • The equipment comes with handy built-in storage.

How it works

  • The device works on the principle of oscillation, where blood flowing through a blood vessel (an artery) between two pressures, called the systolic and diastolic pressures, cause vibrations in the blood vessel walls. These vibrations are detected and converted into electrical signals which produce a digital reading.
  • Apart from measuring blood pressure, the device may alert the user of irregular heartbeats.
  • May have the feature of storing BP readings for multiple users.
  • Certain brands will automatically display the average of your recent measurements taken, as well as transmit your results to a mobile or computer application for free. This feature allows you to check your stats against the normal, and compare your figures over time.

Ease of Use

  • Typically comes with a user-friendly interface and a large digital display for easy reading.
  • It can be challenging to put the cuff single-handed or without assistance. After that is done, this equipment should be rather easy to use, in comparison with how a manual BP apparatus works. All you need to do is press the start button, and the device will get to work.
  • Typically delivers a reading in 60-seconds or less.

Calibration

  • Although most brands have been calibrated, it is recommended that you bring with you your newly acquired device during your check-up. Your doctor can help you check your blood pressure with a calibrated equipment, then with the upper arm device, you have bought. Your doctor will be able to teach you the correct positioning, as well as check the accuracy of your machine.
  • To further ensure accuracy, you can consider calibrating your device. Follow the simple steps in the National Health and Nutrition Examination Survey (NHANES) Health Tech or Blood Pressure Procedures Manual. This is accessible online at cdc.gov/nchs/data/nhanes/nhanes_09_10/bp.pdf


Validation

For best assurance that your upper arm model is accurate, reliable, and consistent, you need to check that your device has undergone clinical validation. Look for a product certification that:

  • Independent organizations or third parties have tested the equipment.
  • The stringent requirements set by international organizations such as the Association for the Advancement of Medical instrumentation Standard (AAMI), the European Society of Hypertension (ESH), or the British Hypertension Society (BHS) have been met.
  • For BP devices sold in the US, standards set by the Food and Drug Administration (FDA) should have been met.
  • The International Organization for Standardization (ISO) protocols for validation should have been met.

Reliability

Since the most precise type of external BP measuring device is the kind that measures from your upper arm, the upper arm cuff models are reasonably accurate.

  • Results are reliable as long as you can keep the cuff at the level of the heart when measuring blood pressure.
  • This type of device has been recommended by the Heart Foundation for home use.
  • The upper arm model is considerably more precise than other competing home-use models.

Size Options

  • Typically comes with adjustable upper arm cuffs that should fit a wide range of arm sizes.
  • If you happen to lift weights or have big arms, you may need to measure your arms before deciding to buy. If your arm is larger than 16 inches in circumference, you probably won’t fit into a standard upper arm model cuff. You may want to explore brands or alternatives that provide various cuff sizes.

Portability

Most brands are lightweight and easy-to-carry. Although, upper arm models are generally bulkier than the wrist cuff models.

Cost

For more precise readings, you may want to invest in a mid-range price of upper arm model with more sensitive electronic features. These typically cost $25-$60, or higher for units with advanced features.

The Wrist Model

  • If you’re looking for convenience and comfort, there are several good quality wrist models, also known as “wrist cuff,” that can fit you.
  • This model generally features an intuitive interface display that is user-friendly, and a click-button operation to start or stop.
  • It is also easy to store as the cuff can be folded neatly in a handy storage box or container. However, wrist models are extremely sensitive to changes in body position.

How it works

  • Similar to the upper arm device, this model works by the oscillatory method. The device’s cuff wraps around your wrist and inflates automatically when taking a reading.
  • Can work as a heart monitor, warning you of irregular heartbeats
  • Most brands have a built-in memory function that saves your measurements so you can monitor your health status, and see your progress with changes in lifestyle.
  • To get an accurate BP reading, your wrist and arm must be at your heart’s level while the machine is measuring your blood pressure. Even then, some critics claim that the BP readings taken at the wrist are higher or less accurate than when the blood pressure is measured at the upper arm. One reason for inconsistencies may be the fact that the blood vessels (the arteries) of the wrist are narrower or not as deep in comparison with those of the upper arms.

Ease of use

  • Large screen display for easy reading of BP and heart rate results
  • Can easily be used while you’re on-the-go
  • Wrist models are generally easier to put on (similar to the watch wearable model) without help.
  • Users of the equipment had tendencies to get inaccurate results because they had a hard time keeping their wrist (and arms) at the correct required height—at the level of the heart.
  • Fast and easy to use
  • Typically delivers a reading in a minute or two.

Calibration

  • The wrist model needs to be calibrated to give you the most accurate results. Most brands would be calibrated before being sold. But, it may still be a smart idea to bring your equipment to your doctor for comparison against a calibrated device to ensure its accuracy.
  • Also, read through the product manual that comes with the equipment. You may need to calibrate your home device every one or two years, depending on the recommended manufacturer’s instructions.

Validation

For best assurance that your wrist model is accurate, reliable, and consistent, look for product certification or validation. Validation means the equipment has passed the stringent standards set by the AAMI/ESH/ISO, and the FDA for gadgets sold in the US.


Reliability

  • Blood pressure measured on the wrist is less accurate than a BP reading taken from the upper arm. If you measure your BP with a wrist model, you need to ensure that you keep your wrist and arm at the level of your heart when the machine starts to work.
  • The wrist model is not recommended by the American Heart Association (AHA) and the Heart foundation because it is considered less accurate than upper arm models.

Size Options

  • Wrist models commonly come in a fits-all size that is usually smaller (and more portable) than upper arm cuffs.
  • A few brands include adjustable cuffs that can accommodate the average wrist sizes (5.5-8.5 inches of wrist circumference).

Portability

  • Come in portable sizes that you can take with you nearly anywhere
  • The small, lightweight design makes it convenient to use while commuting, at work, or at the gym.

Cost

  • You can buy a good quality wrist device for $30 or higher.

Wearable Blood Pressure Monitor (Fitness Watch Models)

The technology of the wearable watch model is rather impressive. It calculates blood pressure readings with the use of sensors that analyze the bloodstream of the user. Similar sensors are used to monitor the heart rate. These optical or light sensors (typically with a source and a receiver) monitor blood pressure through the radial artery found on your wrist.

How it works

  • To check your blood pressure, you simply need to place your finger on a sensor. For some brands, you’ll press a button while holding the watch device against your chest, so your heartbeat is detected.
  • The sensor inside the watch detects the pulse on your wrist. The difference between the two—called the pulse transmit time (PTT) is then used by the device to compute your BP reading.
  • Some watch models can determine whether you have the risk, or are developing heart problems now or in the future. For most devices, you’ll see an indicator such as a green circle when your BP is within normal. Otherwise, it may display a red circle (or a warning) for abnormal BP or pulse activity.
  • For certain brands, results can be synced to an accompanying mobile or computer application.

Ease of Use

  • The device is user-friendly and more comfortable than the traditional cuff.
  • Taking blood pressure readings is easy. After pressing the start button or placing your finger on a sensor, it will only take a minute or two to display the result.
  • Generally, the device is quiet and discreet. You’ll be able to check your BP while taking a break at work, or even in a public place without calling much attention.

Calibration

Most brands would be calibrated before being sold. But, bringing your equipment to your doctor for calibration before using it at home is recommended. To further ensure accuracy, follow the simple instructions found in the National Health and Nutrition Examination Survey (NHANES) Health Tech or Blood Pressure Procedures Manual. This can be accessed at cdc.gov/nchs/data/nhanes/nhanes_09_10/bp.pdf

Validation

  • There are brands being sold that have not undergone validation by a third party. These watch models may not provide accurate measurements that are needed for individuals with high or low blood pressure problems.
  • Check for proper validation from reputable international organizations (AAMI/ESH/ISO/FDA) to ensure quality and accuracy before purchasing the product.

Reliability

Manufacturers claim that their high-quality watch models are reasonably accurate in measuring blood pressure, as long as users strictly comply with the instructions provided in the product manual.

Size Options

Most brands have small, medium, and large sizes available that could accommodate various wrist sizes.

Portability

Although there are variations depending on the brand, most wearable BP monitors are lightweight, slim, and portable like regular watches.

Cost

The average cost can range from $40-$500, or even higher for models with unique functions. These may include additional sensors, a slimmer form, and other exceptional features such as tracking your number of steps, traveled distance, sleeping patterns, and calories burned.

 Finger Blood Pressure Monitors

  • Finger blood pressure monitors are the simplest to use of all home models, especially when you are taking blood pressure readings by yourself. You no longer have to roll-up your sleeves, or know how to use bulbs, gauges, and bulky arm cuffs.
  • One downside is that this model is susceptible to temperature and position changes in comparison with the previous types discussed. This may be the reason why the model’s popularity has faded.
  • Generally accepted by children because it is less intimidating

How it works

  • Simply insert your index finger and adjust the positioning slide for a snug fit, then press the start button. The device will start to do its work by making the finger cuff inflate. Your blood pressure (systolic and diastolic) will be calculated and displayed in a large digital display. The device will also show your heart rate.
  • Most finger blood pressure monitors operate on batteries.
  • You should read the product manual carefully. Most brands would not recommend checking your blood pressure with cold hands or fingers, or within short intervals. Keeping it steady on the right spot is essential. You may be required to wash your hands before inserting your finger into the device’s finger cuff.

Ease of use

  • The equipment commonly has a pulse meter, built-in memory, memory recall, and auto-off functions.
  • With large digital display making results easy to read
  • An alternative for individuals with large arms that cannot fit the arm/wrist cuff models
  • Very simple and effortless to use: insert your finger, hit the start button, then get results quickly
  • Some users have complained of a consistent beeping sound when the device measures blood pressure.

Calibration

As with the other models, it is best to back up your results using this device with regular visits to your physician’s office. Importantly, have your equipment calibrated or checked for accuracy at least once a year. Following the simple instructions found in the National Health and Nutrition Examination Survey (NHANES) Health Tech or Blood Pressure Procedures Manual should be helpful. The manual can be accessed at cdc.gov/nchs/data/nhanes/nhanes_09_10/bp.pdf

Validation

As with the other models, you need to ensure that the equipment you buy has been tested and approved by the FDA in the US, or by other reliable testing organizations in your country. Clinical validation from international institutions such as AAMI/ESH/ISO should ensure that the product you’re buying has been approved for quality and accuracy.

Reliability

  • Not as precise as the upper arm model. Some scientists claim that its accuracy could be improved by taking multiple blood pressure measurements over time.
  • The model is not recommended by several medical professionals because these have been found to yield less reliable results in comparison with other home models.
  • The inconsistency of results has led users to repeat measurements, and average the results.

Size options

  • Comes in a standard size that should fit multiple finger sizes
  • If your fingers are very small (less than 2 inches in diameter), it might be difficult for you to make the finger cuff fit tightly.
  • Users claim that the device worked better for individuals with thick fingers that fitted snugly into the finger cuff than those with smaller fingers.

Portability

  • Small, easy-to-grab and use anytime
  • Portable and effortless to use even without a manual

Cost

This is relatively more affordable with an average price range of $5 to $50 per unit.

Choosing the Right Fit BP Monitor

With the rise in the incidence of heart-related disorders such as high blood pressure and stroke, monitoring your blood pressure at home may be a beneficial investment. Measuring blood pressure can be tricky because it changes at different times of the day, and in response to various physical and emotional events. Hence, choosing a quality blood pressure home device is critical.

Selecting a model that fits your right is now easy to do with a variety of good quality home devices. These are readily available from your local pharmacy, medical supplies vendor, or online. What’s important is that you choose equipment that’s accurate, easy-to-use, and fits your budget–as well as your arm or wrist. Moreover, you need to be a wise buyer and only choose equipment that has been properly calibrated and validated.

 


What Is A Virtual Doctor?

Senior with virtual doctorOverview of Telemedicine and Virtual Doctors

Virtual Doctor, Telemedicine, Remote physician, On-demand healthcare, Telehealth,Distance medicine, E-health.  The list goes on and on . There are so may different terms given to practicing medicine outside of normal face to face methods that is most commonly used. This way of providing care is to patient or consumers in on the rise.

You see advertisement on TV or even at the facility where you normally visit your doctor.. Many health insurance carriers send enrolment forms or membership cards to all their clients. But who or what is a virtual doctor? What can they do for your when you are ill or just need follow up on your chronic condition like hypertension or high blood sugar management. Why should you consider using it?

A major component of telemedicine is having a virtual doctor. These are some of the same doctors with the same credential that you will seen if you went to the clinic or doctors office. In fact some doctors do both virtual visits and regular visits.

This article provides a brief overview of what telemedicine is, how it works, what it can and can’t do, and why you might want to give it a try.

What is telemedicine?

Telemedicine is defined by the Oxford English Dictionary as “the remote diagnosis and treatment of patients by means of telecommunication technology.” Fernsehenwesen is the German word for television, but if you translate it literally, it means “the things that sees from a distance.” That is perhaps one of the best basic descriptors for what telemedicine does, in all its various forms.

Wherever a patient (or a healthcare professional taking care of that patient) is communicating with a healthcare professional who is not at the same physical location to find out what is wrong and to get treatment, this is telemedicine.

Telemedicine takes many forms. It might look like an emergency department physician consulting with a specialist at a university hospital to get rapid treatment for a stroke victim. Telemedicine can be a nurse doing a video call check-in with a diabetic in a remote village. Someone with an irregular heartbeat may wear a monitor that automatically records the heart rhythm and sends it to the cardiac physician’s computer. Persons of all ages, from premature infants to the elderly, are going home from the hospital with wearable technology that automatically triggers a follow-up phone call from a healthcare provider whenever the numbers fall outside a predetermined range.

Routine doctor visits and walk-in clinic visits can be and are being replaced by on-demand video consults with a doctor, who may or may not be in the same state, much less in the same town.

How does it work?

Telemedicine uses multiple forms of technology. Communication takes place over phone lines, satellite, cable, or fiber-optic internet connections, or cellular communication.

For the consumer, telemedicine is often incorporated into technology, such as a smartphone, that you already own and use. From websites to apps to specialized add-ons and plugins, the goal of telemedicine is to be easily accessible and compatible with available technological tools.

Within medical offices and healthcare facilities, telemedicine can be highly complex and expensive. A remote consulting tool such as is used to diagnose and treat a stroke in a distant facility needs to have video, audio, and electronic health record transmission and syncing capability and compatibility. This means that the consulting physician can video chat with the patient and their onsite care team, see the patient’s chart, view any cat scans, MRI’s or other imaging studies, and order medication and treatments without needing to travel to the patient.

Remote diagnostic equipment, such as remote heart monitoring systems and wearable blood sugar monitors, are worn by the patient and the device sends the information to the healthcare professional’s computer. Some devices send the information in real time, others upload periodically or when something is outside a predetermined range. This means that the patient can be monitored without needing to stay in the hospital or repeatedly visit a facility.

What telemedicine can and cannot do

Telemedicine is a wonderful tool for collecting information remotely, convenient monitoring, and doing remote consults. However, telemedicine cannot totally replace a human. In fact, in most applications, telemedicine is not even pretending to replace a human, but rather is extending the human’s reach

A doctor who is video chatting with a patient can ask questions and get real time answers. However, he or she cannot accurately see things like changes in skin color or rashes or other key visual information. It is impossible to do a physical exam via video (although one physician covering a large rural area will leave a Bluetooth stethoscope at his second office, so that people can come there, and he can listen to heart and lung sounds from a hundred miles away).

In reality, your healthcare team is probably already using telemedicine, although you may not have known this. As healthcare systems become larger—and healthcare becomes ever more specialized—consulting with a specialist via remote communication technology is common.

With the current technology, telemedicine is useful as an alternative to a walk-in clinic or urgent care visit, especially for minor ailments that can be treated with a simple prescription. The downside is that sometimes—because of the limitations of diagnosing without doing a physical assessment or seeing the patient in-person—a more serious condition is missed or misdiagnosed. Human error and confirmation bias plays in this. Since most people are using telemedicine to avoid going to a physical office, they want to hear that whatever is happening can be treated at home.

Why you might want to give it a try

Convenience and accessibility are the key selling points for telemedicine.

As a consumer, telemedicine allows you to access a healthcare professional without having to travel to their office, which is especially nice on those days when you are feeling sick. Hours tend to be flexible too, so that you can schedule your follow-up or check-in visit after hours and at a time that is most convenient for you. For many minor ailments, you can get a diagnosis and a treatment plan remotely, or they can tell you where you ought to go for more advanced treatment—which means you can skip the urgent care center and avoid the inevitable delay and referral to the emergency department.

Also, you can access a doctor’s services from any place with a cellular or wifi connection, whether that is your own home or while traveling. No matter where you happen to be, telemedicine can bring the professional to you.

Lastly if you have high blood pressure but you are having a hard time getting in the normal range then you can check your own blood pressure and check in with your virtual doctor without leaving your house.

2020 Best Bluetooth Upper Arm Blood Pressure Monitors:Check Your Blood Pressure Today

Measure, Monitor, and Control Your Blood Pressure: 2020 Best Bluetooth Upper Arm Blood Pressure Monitors

Save your brain, heart, and kidneys from high blood pressure. Are you one of the 1 in 3 Americans with high blood pressure?

Statistics from the CDC show that approximately 75 million people in the US have high blood pressure, and only 54% have managed to keep the condition under control.

The main reason why our blood pressure is not below the recommended normal range is because we don’t check our blood pressure often enough. Most people only have their blood pressure checked at the doctor’s office.

Some individuals only find out about their uncontrolled high blood pressure when they have a serious event like a stroke.

Also known as Hypertension, High Blood Pressure is a deadly health condition that should be treated with the seriousness it deserves. High BP makes you vulnerable to suffering a stroke and /or heart disease, and these conditions are notorious for killing and disabling thousands of Americans annually.

Many people suffer from kidney failure and due to high blood pressure.

If you have diabetes and high blood pressure, your chances of kidney failure is very high.

Therefore you must take steps to measure, monitor and control your blood pressure.

This is where a wireless, aka as bluetooth , blood pressure monitor can help you. Whether you have an android or iphone , there is a device that is perfect for you.

But you might ask why wireless, after all there are plenty of non wireless blood pressure monitors on the market that does the same job.  But not quite.  There are plenty of benefits to owning a wireless device as follows:

  • You will have access to your monitor anytime anywhere
  • You can easily sync readings to your phone via the app
  • You can store, track and trend on the app
  • You can analyze your blood pressure using charts and graphs
  • You can keep notes of when you take your medications and symptoms
  • You will have the date and time of measurement automatically stamped
  • You can easily share with whomever, wherever, whenever
  • You can get reminders to take your blood pressure
  • You can share the device with other users
  • You can track other users blood pressure
  • You can rest assure know your blood pressure is under control

Furthermore, high blood pressure has no obvious symptoms, and this means that many people who have the condition may not even be aware of their deteriorating health.

Therefore, it is important that you check your blood pressure regularly. .

Because there are so may devices on the market, it might be hard for you to choose the right one. It really depends on your situation.

One option is a smart blood pressure monitor or a blue tooth enable device. One major advantage of purchasing a smart blood pressure is the ability for all you reading to be stored and shared easily with your doctor.

Once your device is paired to the app, you will be on you way to start tracking your blood pressure.

In this article, we will guide you through some of the top Bluetooth blood pressure testing kits for home use that are available in the 2019 market. All the models we recommended have the following features:

  • Irregular Heart Rate Detector
  • FSA/HSA Eligible
  • Bluetooth 4.0 Enable
  • Upper Arm Position
  • Oscillmetric Mode of Testing
  • Graph, Charts, Trends
  • Data Sharing
  • Compatible With IOS or Android

Who is this product for?

A wireless blood pressure monitor is perfect for everyone, considering that regular monitoring of your BP is a good health practice. However, if you fall into one of the categories below, it is especially ideal for you:

  • Overweight and inactive
  • Eat a lot of processed food
  • If you have high blood pressure and diabetes
  • If your blood pressure is in the elevated range
  • If you are pregnant 
  • If you have kidney disease
  • If you have diabetes
  • If you smoke
  • If you are under a lot of stress
  • If you have heart disease
  • If you have a family history of high blood pressure

Which is the best BP Monitor type?

There are two main types of BP monitoring kits: wrist and upper arm monitors.

Wrist monitors are small, light, and portable. However, considering that they are placed on the wrist, it is not easy to get consistent results with this type of BP monitor. None of the wrist models are clinically validated.

Upper arm monitors are more consistent with results since their proper placement is at your heart level. They are more accurate compared to wrist BP monitors.

The best BP monitor type is the upper arm cuffs. This is the type that is recommended by the American Heart Association.

For some individuals, the upper arm models are hard to use. In some model,s you will need two hands to wrap the cuff around you arm the right way. The cuff should not be too tight or too loose.  This task can be challenging and therefore a wrist cuff might be best. In addition, if you cannot find an arm cuff that will fit your arm then a wrist cuff might be best.

2020 Best Bluetooth  Blood Pressure Monitors

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#1. Best Advanced Averaging BP Monitor: Omron 10 Series Wireless Upper Arm Pressure Monitor

Omron 10 Series Wireless Upper Arm Pressure Monitor is one of the most accurate BP monitors currently available in the market, and that is why it is a favorite kit for many people. It is extremely easy to use considering that all you have to do is wear the adjustable upper arm cuff and press the start button.

The best thing about the Omron 10 Series Wireless Monitor is that it gives accurate results thanks to its TrueRead Advanced Averaging Technology. This exclusive technology displays the average of the last three readings taken within the last 10 minutes, giving you a more accurate picture of your heart’s health. In addition, the digital display makes it easy for you to read the results.

This home BP testing kit operates automatically, so you don’t need any training to use it, which is one of the advantages of using a smart digital BP monitor. Furthermore, Omron 10 Series Wireless Upper Arm Pressure Monitor has a cuff size range of 9-17” circumference, and once you slip the cuff around your arm; it will inflate automatically around your entire arm to give you an accurate BP reading.

It boasts of 200 memory storage, meaning it can store results of up to the last 200 readings, and it can be used by up to 2 users.

This smart, digital BP monitor does more than just read your BP level. And if your BP levels exceed internationally recognized guidelines for normal home blood pressure levels, its hypertension indicator alerts you as well.

Omron 10 Series Wireless Upper Arm Pressure Monitor is a reliable automatic blood pressure monitor to buy. It has all the features you would want in a BP home testing kit.

Omron 10 Series Wireless Best Features:

TrueRead Advanced Averaging Technology

Two user mode

Hypertension indicator

200 memory storage

#2. Best Portable BP Monitor: Lexico Smart Bluetooth BP Monitor

If you need a high-quality BP monitor that you can easily carry wherever you go and read your BP level anytime you want, then you need to check out the Lexico Smart Bluetooth BP Monitor. This smart BP monitor for home use is portable, and you can easily test your BP levels on the go and still get the most accurate results.

Lexico Health ensured that virtually all upper arm sizes are catered for with this smart medical device for at-home care. It has a cuff size circumference of 8.5-16.5”, meaning almost everyone will have an amazing and comfortable experience measuring their BP using this at-home BP monitor.

Its one-touch automated measurement process makes it extremely easy to use, and it comes with an e-book containing tips for managing blood pressure. Furthermore, Lexico custom iPhone app lets you connect wirelessly to your iOS device and track your heart health as well as share your BP results with your doctor or close friends.

Lexico Smart Bluetooth BP Monitor is FDA approved, and it comes with warranty. It is also extremely affordable and you won’t have to dig a hole in your pocket to afford this effective smart Bluetooth BP medical kit.

Lexico Smart Bluetooth BP Monitor Best Features:

  • Portable
  • E-book with tips for managing blood pressure
  • Affordable
  • Comfortable cuff size range

#3. Best Multi-User BP Monitor: 1byOne Bluetooth Super Smart BP Monitor

Most at-home BP monitors are 2-user mode, meaning they can store and track BP readings of a maximum of two individuals only. Does this mean that if you have a large family you will have to buy more than one BP monitor? Not when 1byOne Bluetooth Super Smart BP Monitor is available in the market!

1 By One, the makers of the 1byOne Bluetooth Super Smart BP Monitor designed it to not only provide you with an effective BP monitoring at-home kit, but also to help you save money. This super smart BP monitor lets you add as many family members and track their BP through their free custom 1byOne Health App. Instead of having one BP monitor kit for every 2 members of your family, you can use one 1byOne Bluetooth Super Smart BP Monitor for everyone in the family.

In addition, it has enough space to automatically store your lifetime BP data as well as generate weekly, monthly, or yearly charts for you to track your health. This super smart kit gives accurate results every time.

It also has a 4.7” display screen, which is large and incredibly easy to read. In addition, its upper arm cuffs, which boast a size of 16.5”, are ideal for comfortable wearing during BP monitoring and are perfect for the American body. If you have large upper arms, these cuffs will provide you the most comfortable BP measuring experience since they will fit comfortably to take your BP measurements.

1byOne Bluetooth Super Smart BP Monitor Best Features:

  • Unlimited multi-users
  • Comfortable cuff size for large American body
  • Unlimited storage space for BP data
  • Large display screen
  • 2-year quality warranty

#4. Best Dual Mobile Platform Connectivity BP Monitor: FORA Wireless Bluetooth BP Monitor

Many BP monitors for home use are compatible either with iOS or Android, but FORA have designed a smart home testing kit with dual mobile platform connectivity.

The FORA Wireless Bluetooth BP Monitor can easily connect wirelessly via Bluetooth to both Android and iOS devices, giving you a smooth BP monitoring process.

With its free custom iFORA BP tracking app, you can upload your BP data and share it easily on Facebook or by Email with your loved ones or doctor.

It is not only easy to use, but the LCD Backlight Display codes your BP results by colors so you can interpret and understand the results easily. And if you want to view your results in chart form, all you have to do is tilt your Smartphone in a landscape orientation. It is that easy!

In addition, FORA Wireless Bluetooth BP Monitor has adjustable cuffs that allow for comfortable BP measuring. And it has 200 reading memory, which means you will have all the data you need to track your heart’s health.

Moreover, this smart BP monitor for home use is compact enough, making it portable. You can check your BP levels from anywhere you like, be it your home, your office, or even in the comfort of your own car.

And if you’re forgetful, chances are you may fail to switch it off after use thereby wasting the battery. If that is the case, you will be glad to know that the FORA Wireless Bluetooth BP Monitor for home use has automatic power off system that shuts it down when the kit is idle for 3 minutes.

FORA Wireless Bluetooth BP Monitor Best Features:

  • Dual mobile platform connectivity
  • LCD Backlight Display
  • Portable
  • Automatic Power off System

#5. Best Fast Reading BP Monitor: Welch 1700 Series BP Monitor

Imagine getting your BP readings within 20 seconds tops! That is exactly the time it takes for the Welch 1700 Series BP Monitor home kit to measure your blood pressure. On average, BP monitors take approximately 40seconds to 1 minute to complete the process. However, that time has been cut by 50% with the super smart Welch 1700 Series BP monitor.
And it does not just allow for fast BP reading, it also provides for an easy one-touch BP measuring process. Just wear the adjustable cuffs and press a button to get the process started. The cuffs will inflate automatically.The Welch 1700 Series BP Monitor home kit does not compromise accuracy with the fast process. It incorporates SureBP technology that guarantees accurate BP reading every time. You can be sure that with this home BP monitor, you will get fast accurate results always.

And you don’t have to worry about cuff size, because not only does it provide the standard cuff size of 8.7-16.5” circumference, but it also offers you the option to buy the extra small cuff size of 5.9-6.4” and extra large cuff size of 15.7-21.2”. All upper arm sizes are catered for with this at-home Welch 1700 Series BP Monitor home kit.

You can connect wirelessly to your Smartphone via Bluetooth and manage your BP data including sharing it with loved ones and doctor using its free Smartphone app.

Welch 1700 Series BP Monitor Best Features:

  • One-touch easy to use process
  • Incorporate SureBP for accurate reading
  • Comfortable upper arm cuff size
  • Bluetooth connectivity

#6. Best Long Battery Life BP Monitor: QardioArm Smart BP Monitor

If you travel regularly and still want to keep track of your heart’s health, you need a BP monitor that is portable, easy to use, and more importantly, has a long battery life. The BP monitor that has all these features is the QardioArm Smart BP Monitor by Qardio.

The QardioArm Smart BP Monitor has a sleek design, is very light and portable, and its battery life can last for up to a year with frequent use. You can carry it wherever you go and use it to check your BP levels from anywhere.

And if you have large upper arms, then you will be glad to know that the QardioArm Smart BP Monitor has adjustable cuffs of size 8.7-14.6” circumference, and this provides for comfortable BP checking with the home kit.

It is also easy to set up. It connects wirelessly to your Smartphone via Bluetooth. Your device must run on iOS 10 or later, or Android 5 or later. It is compatible with Android Wear and Apple Watch. In addition, it allows you to upload, store, track, and share your BP data with your doctor of close relatives through the app.

The QardioArm Smart BP Monitor does more than just measuring your BP levels. It also detects irregular heartbeats, and this could help you arrest cardiovascular disease before your health deteriorates.

The QardioArm Smart BP Monitor is a good and reliable home BP monitor, especially if you’re obese. Its adjustable cuffs provide comfortable BP testing, and it is easy to use.

QardioArm Smart BP Monitor Best Features:

  • Adjustable upper arm cuffs
  • Smart design
  • Secure data management
  • BP data share
  • Long battery life

#7. Best Colored Risk Indicator BP Monitor: Beurer Bluetooth BP Monitor

If your blood pressure easily gets out of control,, then you are at great risk for stroke and heart disease, and that is why you need a home kit for checking your BP levels. The best kit for you should not just measure your BP levels, it should also be able to check for irregular heartbeats and warn you accordingly. This way, you will be able to detect any heart rhythm and consult your doctor to initiate the best treatment.

Beurer Bluetooth BP Monitor is a reliable home kit worth checking out. It can detect heart rhythm disturbances and use colored risk indicators to notify you. With the colored risk indicator, you can easily read and interpret the results.

In addition, Beurer Bluetooth BP Monitor displays the systolic & diastolic pressures and pulse measurements on an extra large blue illuminated LCD display, making it easy for you to read the results. With this home kit, you won’t need any glasses to read your BP results.

And if you’re worried about comfort when checking your BP levels, then it will please you to know that the Beurer Bluetooth BP Monitor cuffs have a 8.7-17.3” circumference, and these can comfortably fit the upper arms of those with huge upper arm sizes.

Another good thing about this particular home kit is that it allows for multiple users. With 120 memory storage, it can store results of up to 4 individuals and record up to 30 readings per person. You can manage this data effectively through the Smartphone app once you connect the Beurer Bluetooth BP Monitor wirelessly to your phone via Bluetooth.

This particular BP home kit monitor is a good option to consider buying, because it has virtually all the features you would want in an automatic Bluetooth BP monitor.

Beurer Bluetooth BP Monitor Best Features:

  • Colored risk indicator
  • Adjustable upper arm cuffs
  • Extra large display screen
  • 4-user mode
  • 120 memory storage

#8. Best Comprehensive Heart Health Monitoring BP Monitor: MobileHealth Bluetooth BP Monitor

If you are extremely health conscious, or are at a great risk for stroke or heart disease, you will want a home BP monitor that checks for more than just the usual systolic and diastolic pressures. Especially those who are obese, the best BP monitor home kit should check for fast heart beat, slow heart beat, irregular heartbeat, atrial fibrillation, and cardiovascular evaluation. The MobileHealth Bluetooth BP Monitor check for all the above.
Furthermore, with MobileHealth Bluetooth BP Monitor that provides for wireless connection to your Smartphone via Bluetooth, you will be able to record, store, and share an unlimited number of readings on your phone to help you track your heart’s health. The kit can however store only the last 200 readings. It is compatible with both Android and iOS devices.

In addition, its triple measurement averaging ensures accurate reading of your BP levels. You can also view averages on a weekly, biweekly, and monthly basis. And you can easily read the results on its extra large display screen

#9. Best BP Monitor with VIP Customer Service: GreaterGoods Smart Upper Arm Bluetooth BP Monitor

When it comes to consumer healthcare tools such as the BP monitors for home use, you can never ignore the importance of great customer service. You might have many questions about the product, such as how to use the kits properly and get the best results, and you’d appreciate if all your queries are answered promptly and satisfactorily. Therefore, we recommend you focus on products that are backed by great customer service to give you the best user experience.

One such product is the Greater Goods Smart Upper Arm Bluetooth Blood Pressure Monitor that comes with professional customer care service to give you all the support you need. With this particular model, you get video tutorials on how best to use the kit to measure your BP at home.

In addition, they have a knowledgeable support team that is available around the clock and will give you genuine answers to all your questions. Any time something goes wrong with your BP monitor, the support team will be available to make it right in a way that works best for you.

VIP customer service is not the only thing that makes Greater Goods Smart Upper Arm Bluetooth Blood Pressure Monitor a great tool to have at home. The device is thoughtfully designed to give you highly accurate results and makes it easy for you to read and interpret the readings by displaying them on a large, backlit LCD screen with oversized numbers. Also, it can support 2 users, each with 60 memory storage.

Furthermore, the ability of Greater Goods Smart Upper Arm Bluetooth Blood Pressure Monitor to sync results to the device of your choice via BT Smart Technology makes it easy for you to keep track of your blood pressure at home. This effective home kit measures your systolic and diastolic pressures, sends the readings to the Balance Health app, where you can store, manage and even share the healthy averages with your doctor. It is compatible with most recent Android phones and Apple devices running iOS 7.1 or later. And yes, it integrates with Apple Health.

Greater Goods Smart Upper Arm Bluetooth Blood Pressure Monitor Best Features:

  • Hypertension Indicator and Irregular Heartbeat detector
  • Compatible with Android and iOS
  • BT SMart Technology
  • FDA Cleared
  • Great Customer Service

#10. Best BP Monitor with Dual Screen: OMRON Platinum Wireless Blood Pressure Monitor Upper Arm Cuff

To effectively monitor and manage your blood pressure, you need a BP monitor that allows you to compare the current reading to the previous reading so you can have a clear picture of how your heart is fairing. That feature is available exclusively on OMRON Platinum Wireless Blood Pressure Monitor Upper Arm Cuff, and that is what makes this particular model attractive to many health-conscious individuals.

Not only is it a trusted brand, but it also features a backlit dual-display LCD monitor with easy navigation. You can easily compare the current reading to the previous reading, which makes it easy for you to read and interpret the results. Therefore, with OMRON Platinum Wireless Blood Pressure Monitor Upper Arm Cuff you will better understand the immediate state of your heart.

This BP monitor accepts 2 users just like other models by OMRON. However, this particular product can store 200 total blood pressure readings for 2 users, each with 100 readings storage memory, and this is the most per user of any OMRON BP monitor. Mind you, users are unlimited with the custom OMRON Connect free app that also works with Amazon Alexa-enabled gadgets on select iOS and Android devices.

With the OMRON Connect app, you can easily track your readings and even mail your records to your doctor.

Another unique feature of OMRON Platinum Wireless Blood Pressure Monitor Upper Arm Cuff is the high morning average indicator, which is only available on the gold and Platinum OMRON monitors. How this particular feature works is quite simple, yet amazing. It lets you know if your systolic and diastolic pressures exceed the normal range in the morning when there is usually a high risk of stroke or heart attack.

The OMRON Platinum Wireless Blood Pressure Monitor Upper Arm Cuff is easy to use and it is highly accurate, making it one of the most reliable blood pressure monitors for home use. It also comes with a 6-year warranty, which is also the longest warranty of any OMRON monitor.

OMRON Platinum Wireless Blood Pressure Monitor Upper Arm Cuff Best Features:

 High morning average indicator
 6-year warranty
 Dual Screen Display with Backlight
 2-user mode with 200 total blood pressure readings storage memory

#11 Best BP Monitor without Tubes or Wires: OMRON Evolv Bluetooth Wireless Upper Arm Blood Pressure Monitor

Forget the tubes and wires that are a common feature in most blood pressure monitors for home use, OMRON has created a compact one-piece design that is sure to take the portability of upper arm monitors to the next level! If you want that blood pressure kit that is compact and portable, then you need to check out the OMRON Evolv Bluetooth Wireless Upper Arm Blood Pressure Monitor.

It features compact, simple and intuitive controls, making it one of the easiest to use blood pressure home testing kits available in the market. By doing away with the tubes and wires, OMRON combined the effectiveness of its advanced accuracy technology with its exclusive heart health algorithm. The result is an innovative upper arm blood pressure monitor that checks for more data points and eliminates interference from movement during measurement. Therefore, with this model, you are guaranteed to get clinically accurate readings each and every time you measure your blood pressure at home. It also makes the kit highly portable, meaning you can take it with you and keep track of your blood pressure levels from anywhere and at any time.

Just like other OMRON BP monitors, the OMRON Evolv Bluetooth Wireless Upper Arm Blood Pressure Monitor is Bluetooth-enabled and allows you to connect to your smart device using the OMRON Connect App. With this app, you can transmit, track and share results of your daily measurements, including the systolic, diastolic, pulse rate, and irregular heartbeat data on your smartphone.

Furthermore, it comes with pre-formed cuffs that are comfortable to wear, and these fit around the standard and larger arms of 9” to 17” in circumference. The advantage of pre-formed cuffs is that you only have to slide your arm in and tighten, which is quite easy to do.
Buy this BP home testing kit if you want a blood pressure kit that is compact and portable. You won’t be disappointed, because it has all the features any effective blood pressure monitor would have.

OMRON Evolv Bluetooth Wireless Upper Arm Blood Pressure Monitor Best Features:

  • Trusted Brand
  • Compact design 
  • Clinically Accurate results
  • Portable BP monitor
  • Pre-formed cuffs
  • Compatible with Alexa-enable Devices

 

#12. Best BP Monitor with Pre-Formed Cuffs: OMRON Silver Bluetooth Upper Arm Blood Pressure Monitor

If you want minimal struggle when wearing a blood pressure monitor on your upper arm to take measurements of your blood pressure, you may want to consider buying BP monitors with pre-formed cuffs, such as the OMRON Silver Bluetooth Upper Arm Blood Pressure Monitor.

Unlike regular cuffs, pre-formed cuffs are easy to use. All you have to do is slide your arm in the cuffs and tighten them. With OMRON Silver Bluetooth Upper Arm Blood Pressure Monitor, the easy-wrap cuffs will inflate 360 degrees around your arm, and this will reduce measurement errors. This particular model comfortably fits adult arms ranging from 9” to 17” in circumference. Therefore, not only will you have an easy time wearing the cuffs, but the results you get will be highly accurate.

Being a trusted brand, OMRON Silver Bluetooth Upper Arm Blood Pressure Monitor is clinically approved. Furthermore, with its Advanced Accuracy technology, you will always get precise and consistent blood pressure readings.

The Bluetooth-enabled OMRON Silver Bluetooth Upper Arm Blood Pressure Monitor can store 80 total blood pressure readings for 1 user. This memory storage is a bit low compared to other OMRON BP monitors such as the OMRON Platinum Wireless Blood Pressure Monitor Upper Arm Cuff that boasts of 200 readings storage memory. However, if you use the OMRON Connect free app, you can enjoy unlimited memory and users with the OMRON Silver Bluetooth Upper Arm Blood Pressure Monitor. The app is compatible with Alexa-enabled devices on select Android and iOS devices.

It is also worth mentioning that the OMRON Silver Bluetooth Upper Arm Blood Pressure Monitor comes with a 3-year warranty. This is a testament of the trust OMRON have on the quality and longevity of their products. Acquiring this model to check your blood pressure at home would be an incredible investment, especially if you are a health-conscious person.
OMRON Silver Bluetooth Upper Arm Blood Pressure Monitor Best Features:

 Trusted Brand
 3-year warranty
 Comfortable pre-formed cuffs
 Clinically Approved
 Easy to use

#13 Best BP Monitor with Dock Design for Smartphone: iHealth Ease Upper Arm Bluetooth Blood Pressure Monitor

While most blood pressure monitors for home use provide seamless connection to your smartphone via Bluetooth, most of them lack a critical feature: a dock design for your smartphone. Well, iHealth took this factor into consideration and they developed an amazing blood pressure kit that converts your smartphone into a powerful, medically approved blood pressure monitor you can easily use at home or in your office. If this tickles your fancy, then there’s no need to think twice about purchasing the iHealth Ease Upper Arm Bluetooth Blood Pressure Monitor.

Think about this: the iHealth Ease Upper Arm Bluetooth Blood Pressure Monitor lets you use your smartphone and the iHealth Blood Pressure Dock to measure your blood pressure! And it is extremely easy to use. All you have to do is wear the cuffs correctly, launch the app and automatically connect, press the START button and begin testing. The results will be displayed instantly once testing is complete.

The cuffs of iHealth Ease Upper Arm Bluetooth Blood Pressure Monitor can comfortably fit upper arms with a circumference of 8.7” to 14.2”, and it takes an accurate measurement of your blood pressure, heartbeat, pulse wave and also detects Arrhythmia. This amazing BP monitor captures all these readings within 20-30 seconds while the cuffs inflate, which saves you a lot of time. And since the kit is medically accuracy approved, you can always trust it to give you accurate readings every time.

Furthermore, the iHealth Ease Upper Arm Bluetooth Blood Pressure Monitor uses a single charge to provide around 500 times testing, and this makes it a good kit to travel with. It uses a micro USB cable to charge.

iHealth Ease Upper Arm Bluetooth Blood Pressure Monitor is that home testing kit that provides you with reliable blood pressure readings anytime, anywhere, and more importantly, accurately. This is a great kit to have in your home or office to check your blood pressure.

iHealth Ease Upper Arm Bluetooth Blood Pressure Monitor Best Feature:

  • Medically approved and FDA validated
  • Fast and accurate reading
  • Provide comprehensive reading
  • Easy to use
  • Bluetooth connectivity

Many blood pressure kits for home use usually have a large LCD screen for displaying results, but this feature makes the BP kits appear bulky. If you’re somewhat put off by the bulkiness of such displays, you will be glad to know about this amazing option that lets you measure your blood pressure without the bulky display: the iHealth Feel Upper Arm Bluetooth Blood Pressure Monitor.It works similar to the iHealth Ease Upper Arm Bluetooth Blood Pressure Monitor, where you apply the upper arm cuffs and you press the Start button to begin testing. Results are displayed on your smartphone. The only difference between the two models is that one has a dock design for your smartphone, while iHealth Feel Upper Arm Bluetooth Blood Pressure Monitor does not. You simply connect the monitor to your smartphone via Bluetooth and all your readings will be synced automatically. You can then view your results on your smartphone.

iHealth Feel Upper Arm Bluetooth Blood Pressure Monitor Best Features:

Because it is not bulky, you can easily travel with it and take measurements of your blood pressure anytime and anywhere. In fact, its battery can last you around 80 tests with a single charge. Even though it is not as powerful as iHealth Ease Upper Arm Bluetooth Blood Pressure Monitor which can last you around 200 blood pressure tests with a single charge, the iHealth Feel Upper Arm Bluetooth Blood Pressure Monitor is still extremely effective. It is a good option to consider buying to use at home to check your blood pressure.

This amazing innovation from iHealth eliminates the need for bulky display and still provides medically accurate readings. Yes, it is FDA validated and medically accuracy approved. With iHealth Feel Upper Arm Bluetooth Blood Pressure Monitor, you simply use the iHealth MyVitals app to check your results. The app allows you to share the overall picture of your health with your doctor or family members, considering that you can easily export the blood pressure data as an Excel, PDF, or CSV file.

#14 Best BP Monitor without Bulky Display: iHealth Feel Upper Arm Bluetooth Blood Pressure Monitor

  • Eliminates the need for bulky display
  • Bluetooth connectivity
  • Medically approved and FDA validated
  • Powerful battery

When shopping for blood pressure monitors to buy for use at home, you’ll want those monitors that can be used anywhere and anytime. And you’re not limiting the use of the kit to just within your home; you may have to travel around and this would require you to bring the BP monitor with you everywhere you go. As such, you’ll want a product that has a powerful rechargeable battery to guarantee availability each and every time you need to measure your blood pressure.Withings BPM Connect Upper Arm Blood Pressure Monitor is FDA cleared; meaning the accuracy of the results is unquestionable. Also, the results are provided instantly once the testing is complete.If you travel frequently and need assurance that you will be able to monitor your blood pressure, the powerful rechargeable battery makes the Withings BPM Connect Upper Arm Blood Pressure Monitor an ideal blood pressure kit to buy. Think about it: with only one charge, you will be sorted for the next six months!

Withings BPM Connect Upper Arm Blood Pressure Monitor Best Features:

What is more, you get unlimited data storage and unlimited access to your blood pressure data through the Health Mate app on your smartphone. Yes, Withings BPM Connect Upper Arm Blood Pressure Monitor provides for seamless connection to your smartphone through Wi-fi or Bluetooth. However, the sharing option is only available on iOS devices, but Android users will also get to enjoy this feature soon enough since the update for the Android version is in the pipeline.

The best BP monitor with powerful rechargeable battery is the Withings BPM Connect Upper Arm Blood Pressure Monitor. Imagine, with only one charge, this blood pressure monitor can give you up to six (6) months of use! Once you charge the battery using a micro USB cable, you are assured of measuring your systolic and diastolic pressures plus your heart rate for the next 6 months before the next recharge is due. Talk of convenience!

#15 Best BP Monitor with Powerful Rechargeable Battery: Withings BPM Connect Smart Upper Arm Blood Pressure Monitor

  • A powerful rechargeable battery that can last up to 6 months with one charge
  • Medically accurate and FDA cleared
  • Wi-Fi and Bluetooth connectivity
  • Unlimited data storage

Sometimes you want more than just accurate measurement; you also want a comfortable experience when measuring your blood pressure. If that is the case, then you need a BP monitor that uses gentle inflation to make the experience as comfortable as possible. A&D Medical Upper Arm Bluetooth Blood Pressure Monitor is the best candidate for this category.

A&D Medical Upper Arm Bluetooth Blood Pressure Monitor is clinically validated, and the accuracy of its results meets the international standards of the European Society of Hypertension. You can never go wrong with this blood pressure home testing kit because the results it gives you are highly accurate. It measures your systolic and diastolic pressures, as well as, check for any irregular heart beat. The A&D Medical Upper Arm Bluetooth Blood Pressure Monitor is a good option to consider buying considering that it provides not just accurate readings but also a nice soothing experience. If you want a comfortable blood pressure measuring experience, this monitor would be ideal for you.

A&D Medical Upper Arm Bluetooth Blood Pressure Monitor Best Features:

Managing your blood pressure data is made easier with A&D Medical Upper Arm Bluetooth Blood Pressure Monitor since it has the A&D Connect app that connects to your smartphone via Bluetooth. The app is available for Android and iOS. It syncs your readings on your phone allowing you to interpret the results easily. Yes, you can view graphs/trends in your dashboard. In addition, the app provides a convenient and secure way for you to share your blood pressure records with your doctor or close family members.

If you have upper arms with a circumference range of between 9” and 14.6”, then the medium cuffs of A&D Medical Upper Arm Bluetooth Blood Pressure Monitor will fit your perfectly and comfortably. Once wrapped around your arm, the device will inflate gently giving you the most soothing and relaxing experience. And it is extremely easy to use. It features automatic one-button operation, meaning you can start the process by pressing a button only once.

#16 Best BP Monitor with Gentle Inflation for Comfortable Experience: A&D Medical Upper Arm Bluetooth Blood Pressure Monitor

  • Gentle inflation for a comfortable experience
  • Bluetooth connectivity
  • Clinically validated
  • Accurate readings
  • Irregular Heartbeat Detector

Bluetooth Blood Pressure Monitor Buying Guide

When buying a Bluetooth BP monitor for home use, there are some important factors you need to consider. There are many models currently available in the market, meaning you’ll be spoilt for choice. However, if you consider the following factors, you will make the right purchasing decision.

The cuff size range

Upper arm BP monitors require a cuff to measure blood pressure and give you accurate results.

The size of most cuffs is adjustable, but even so, you need to ensure that the model you go for fits your arm properly as this will determine the accuracy of the results you get. Too large cuff will give a false low reading and too tight cuff will give a too high reading.

Therefore, for the most accurate results, ensure that the cuff size of the upper arm monitor is not too large or too small, but fits you just right.

The cuff should be snug. Not tight. Not loose. You should be able to slide your finger under the cuff. However, there should not be any space between you skin and finger and finger and cuff.

Complete Reading

For effective tracking of your blood pressure levels, you need a monitor that reads both the systolic and diastolic pressure.

In measuring blood pressure, you need to know the force exerted on the walls of your arteries by the blood when the heart beats. This force is known as the systolic pressure.

You also need to know the amount of pressure exerted between heartbeats, and this is what we call the diastolic pressure.

It is important to know these measurements because they can tell you if your health is deteriorating. For instance, if you have an elevated systolic pressure, it could point to signs of cardiovascular disease.

So, when shopping for Bluetooth blood pressure monitors, limit your search to those that give complete readings, including the systolic and diastolic pressure.

Features of the kit

For the best investment, ensure that the model you buy has the special features you want in a Bluetooth blood pressure monitor.

Different models have different features, so you need to identify those models that have the right features for your needs.

There are some models that offer basic BP readings while others can do more, such as tracking and graphing your data, time-stamping features, Bluetooth connection to your Smartphone, and others can even accommodate more than one user.

Ease of Operation

The ease of operation is an important factor to consider when investing in a Bluetooth BP monitor kit for at-home use.

Some BP monitors are easy to set up and use while others are complex. It is wise to limit your buying options only to those that are easy to use. You wouldn’t want to buy wireless BP monitors that make it difficult for you to use or interpret the results, would you?

Manual or automatic?

Some BP monitors operate manually, requiring you to pump it by hand, while others operate automatically by just a press of a button.

For you to use the manual BP monitors, you need proper training. However, anyone can use the automatic BP monitors because all you need to do is press a button.

Cost

The price of the Bluetooth BP monitor should be reasonable. If you are working with a budget, find one that fits the budget but still has all the features you want in a BP home testing kit.

It is important to consider these factors to help you make the best buying decision for the best blood pressure monitors for home use.

Calibration

Calibration of the device is a must. As you notice some of the devices are not clinically validated. Therefore, you might be wondering if you should purchase a device that is not clinically validated. In my opinion I think you should. However, regardless of whether is clinically validated or not you should have it calibrated.

The manual should come calibration instruction. But the most important thing you should do with your device is to take it with you to your doctor’s appoint so they can show how the right way to take your blood pressure and make sure the cuff is the right size. Furthermore, the should compare the measurements obtained using your device and the measurement using their device.

There should no more than 5mmhg difference in difference.

If there is a difference then you should consider returning the monitor. You do not want use a monitor that is giving wrong results.  That being said, be mindful of the return policy of the retailer and save the package.

Final Advice

We’ve listed top 10 of the best wireless blood pressure monitors for home use. The goal is to have purchase a monitor that you can use with ease. Taking your own blood pressure should not disrupt your life. Therefore , the device you select should be one that you can seamlessly include in you every day ritual

Sandbag Training For Weight Loss and Toning

How Sandbag Training Can Help With Weight Loss and Muscle Toning

If you are working out at home and you want to add some variety or intensify your workout sandbags are a must.

Sandbags have turned out to be very powerful and effective to get your body in shape even at home. These have around us for around a hundred years and have been used by endurance athletes and wrestlers to get in the right shape for competition.

If you have been to your nearest gym, you must have seen people lifting or swing bags awkwardly or hugging some giants sacks of sand. Well, those were sandbags. These are very hard to ignore and so are the benefits they bring to your body.

Since that are sacks or bags filled with sand or even water, unlike gym machine, they actually are similar to items you move around in real life. This makes them also ideal for functional training.

In this post, we are going deep into understanding how sandbag training helps to get rid of that extra fat from your body to give you a lean and mean shape!

So, without any further ado, let’s get started.

Why Sandbag Training is great for Fat Loss?

  • Unstable Load Training

By unstable load training, we mean that the weight being lifted is not uniform throughout which can make your body constantly adjust to the changing dynamics of the load. Sandbags can be one of the most ‘uncooperative’ pieces of gym equipment you’ve ever come across. But, what this does is it makes your body more athletic and develops high functional strength.

  • Helps in Conditioning

Weight loss is directly proportional to the heart rate and which is further directly proportional to metabolic rate. Sandbag training is something that can be carried almost anywhere and all it takes is just one piece of equipment. Performing simple sets of lunges with the sandbags can increase your heart rate quickly which will make your body require more energy and therefore, the metabolism of your body will improve. This will eventually help you lose a lot of that extra fat on your body.

  • Improved Grip Strength

One thing that should be noted when it comes to sandbag training is that no two motions can be done with the same grip. Since the weight distribution in the bag is not uniform, the possibility of having a uniform workout goes right of the window. The grip strength, therefore, improves substantially and will help you with other external weight-based workouts.

  • Inexpensive Way to Lose Fat

Well, this is a no brainer. We are talking about a one-time investment that will range between $80 and $100. You can buy a sandbag at almost any fitness store or buy them online. Sandbags can help you not just with weight loss, but also with strength training, weight training or even endurance training. The possibilities are infinite and we highly recommend you to give this workout style a chance.

Exercises That You Should Cover in Sandbag Training

  • Bear Hug Squat

This exercise can really pump up your workout and provide a significant boost to your core strength. All you have to do here is grab the sandbag and put it close to your chest in a way that looks like you are hugging the sandbag. Have an open stance and straight back as you sit back and down into a squat position. It’s important to keep your spine or back muscles uniform and actively engage the core throughout the exercise movement.

Muscles Involved: Gluteus, Quadriceps, and Hamstrings.

  • Push-up

Push-ups are great if you are looking to make your arms, shoulders, chest in the right shape. When coupled with sandbag, you will have a great foundation to execute the exercise. So, how to get the sandbag push-ups done the right way? First, set up for a strong push-up position. This can be done by putting your hands on a sandbag placed right underneath your shoulders as you lay down with your chest facing the ground. Now make sure you keep your feet together and maintain a straight posture from head-to-toe. Finally, with a controlled tempo, lower down and push up without letting your elbows flare out wide.

Muscles involved: Pectorals, Deltoids, Triceps, and Abdominal.

  • Rotational Lunge

Lunges are one of the best exercises that can help you build a strong lower body. These can boost the muscle strength in your legs which can go a long way in creating a body suitable for superior and demanding workouts you’d like to do in the future. But, it’s important to do the lunges the right way, especially if you are doing them holding a sandbag. Stand tall holding the sandbag in front of your thighs. Now, take your right leg back as you lower your body. Simultaneously, swing the sandbag around the left leg. Now come back to the original position and follow the same instructions with the other leg.

Muscles involved: Abs, Glutes, Hamstrings, and Obliques.

  • Bent-Over Row

This exercise might seem easy and simple to do but requires you to maintain a uniform body posture – something where most people go wrong. So, to get started with this exercise, you will need to set up the sandbag on the ground just in front of your toes. Now, slightly bend your knees as you try to reach for the sandbag with your arms. Bend down and pick up the sandbag while making sure you don’t lose your body posture. Now bring the sandbag down and pull it again – a motion that resembles rowing a boat.

Muscles involved: Latissimus Dorsi (Back), Rhomboids, Scapular Stabilizers, Biceps, Spinal Erectors, Hamstrings, and Glutes.

  • Shouldering

In this exercise, you are going to focus on your hips and leg muscles which will be the main driver to overcome the challenge of moving the sandbag. Begin with an open stance, keeping the sandbag on the ground, under your body and in between your legs. Now keeping the upper body straight, bend down and pick up the sandbag. Now, as you pull yourselves up, you have got to lift the sandbag quickly, swing it over your shoulders and drop it on the ground. Do this again with the other shoulder.

Muscles involved: Lower back, hips, hamstrings, forearms, biceps, upper back, pectorals, calves, and quads.

Circuit Training With Sanbags

We have come up with two 15-minute circuits that you can consider to begin your sandbag training in order to lose weight. Let’s discuss them in detail.

But, before heading onto the workout, it’s important to know the weight recommendations for your sandbag.

If you are a beginner, start with a 10-15 lbs sandbag. If this is not your first time working out, especially with weight training, then you can go ahead and use a sandbag with 30-40 lbs of sand. Finally, if the gym is your second home and you have been working out for quite a long time, you can go up to 60 lbs.

Also, before you get started with the workout, make sure you warm your body up for at least 5 to 10 minutes. This will help you increase body temperature, improve the range of motion of your muscles, and make your workout enjoyable.

Let’s understand the 15-minute workout circuits.

Circuit training is awesome because when done correctly it can increase your heart, build muscle endurance and tone your muscles all at the same time. To get the best result, you should move from exercise to the next without resting. You rest at the end of each circuit. If you are to check the intensity of your workout by using a fitness tracker or you see what I mean. Your heart rate will increase with circuit training which will be a good indication of how intense you are working out.

  • Circuit A

In this, you will be required to move from one exercise to another with a rest period of 2 minutes after each circuit.  The circuit needs to be performed 4 times. Each exercise should be done with the following number of repetitions:

  • Bear Hug Squat – 10 Reps
  • Push –up – 15 Reps
  • Rotational Lunge – 10 Reps for each side
  • Bent-over row – 15 Reps
  • Circuit B

This is particularly for performing the sandbag shouldering exercise. This should be performed for 8 times with 20 seconds reps and 10 seconds of rest between each rep.

How to Increase the Difficulty in Sandbag Training?

The difficulty of your workout can only be increased if you tweak different variables of your workout. These variables can be the weight of the sandbag in use, the frequency of the exercises, and the duration of each exercise that you perform.

You can effectively improve your metabolism and rate at which you lose fat by making your workout more challenging. It’s true that when you follow a routine for quite some time, the muscles tend to get used to the motion and challenges. And eventually, they stop growing anymore. The muscle memory, as experts claim, is very sharp and can get used to your workout routine faster than one can imagine.

This makes it important for you to increase the difficulty of your sandbag training and always challenge your body to overcome the obstacles you create by changing the weight, frequency, and duration of each of the workouts you perform.

But, while implementing this technique to your workout, it is very important to practice moderation. Proper proportioning should be maintained to let your body build and get used to the high difficulty. This is necessary so that you do not suffer from any injuries during workout.

Wrapping Up

There you have it. We have covered almost everything you need to get started with sandbag training that could help with weight loss. We highly recommend you to keep things simple in the beginning and let your body get used to the training. Introduce changes to your workout routine with time and you will start to see the desired results on your body.

We hope this piece of content brought great value to you. Since you are here, don’t forget to subscribe to our weekly newsletter as we bring all the latest news and updates from the world of health and fitness.

Does Alcohol Raise Your Blood Pressure? The Relationship Between Alcohol Use, High Blood Pressure And Heart Disease

The Relationship Between Alcohol Use High Blood Pressure and Heart Disease

You must have heard a lot about the dangers of consuming too much alcohol. Excessive drinking is linked to liver disease, violence, cancer and death via homicide and suicide. However, you might not be aware of the relationship between alcohol, blood pressure and heart disease.

Maybe your doctor advised you on one or more occasions to cut back on your alcohol usage.  Have you ever wondered why? Although, it is unclear how alcohol affects younger people’s heart, a research published in Harvard Health suggest excessive alcohol consumption in older adults can affect the structure of the heart.

If you have high blood pressure reducing and or eliminating your alcohol intake can improve your blood pressure

Blood pressure is the force, which the circulating blood exerts on the walls of the blood vessels, and normal blood pressure is vital for health and life. An abnormally high blood pressure (hypertension) on the other hand, can damage the blood vessels causing heart or cardiovascular diseases.

Heart diseases describe a wide range of disease conditions that could affect the heart. Such diseases include blood vessel diseases, e.g., coronary artery disease, heart rhythm problems, heart failure, heart muscle diseases, etc. Alcohol is said to be linked somehow to some of these diseases.

Here we would talk about the connection between alcohol, hypertension, and heart disorders.

The link between alcohol and high blood pressure

Several factors can contribute to elevated blood pressure, and alcohol consumption happens to be amongst those factors. Some studies propose that drinking alcohol in ‘moderation’ is beneficial to the heart because of the antioxidant properties contained in some alcoholic drinks and its tendency to lower the cholesterol level. However, lots of studies have confirmed that drinking too much alcohol can raise blood pressure to highly unhealthy levels.

The extent to which alcohol would affect your blood pressure level is also dependent on certain factors such as your lifestyle, genetic constituents as well as your age. For instance, your weight, constant exposure to stress, and your dietary intake could also play a role here.

The fact is , alcohol affects each person in a different way.

According to Arthur Klatsky, MD and an investigator for Kaiser Permanente’s research division, “A good number of people are not meant to drink alcohol at all because of specific reasons like a family history of alcoholism as well as heart or liver diseases. However, one or two glasses can be justified for people without hereditary predisposition”. He also stated that adults that are 50 years and older have a higher risk of heart attack and light-moderate drinking might only have little effect on their health.

This is to say that younger people are not better off as light-moderate drinkers because their risk of developing heart attack is still on the low; thus, they are likely not to gain any benefit (like antioxidant effect and reduced cholesterol level) from drinking. From every indication here, a drinking rule would hardly apply to everyone. From a medical viewpoint, it is dependent on an individual’s entire health profile.

Another factor to consider asides the amount of alcohol taken per sitting is the frequency. Having too much of a drink in one sitting would temporarily increase the blood pressure; however, frequent excessive intake can cause long-term increases. Cutting down on drinking can reduce your systolic blood pressure by about 2 to 4 mmHg and the diastolic blood pressure by 1 to 2 mmHg.

Another link that alcohol has with blood pressure is that it contains calories, which can cause increased weight gain. Excessive weight gain is another risk factor for high blood pressure. Also, if you have already been diagnosed with hypertension and is placed on medication, you should know that alcohol can interfere with the effectiveness of your medication as well as increase its side effects.

Alcohol and heart diseases: Is alcohol good for the heart?

Does alcohol have an effect on the heart? Lots of studies have shown that it does; however, this effect seems to be a combination of both positive and negative effects. Some studies show that alcohol could contribute to a healthy heart while some other studies have shown alcohol as a risk factor to heart diseases.

Chronic excessive alcohol usage can damage the cells  the cells of the heart. When this occurs, the heart will stop working efficiently.

Professor Jonathan Chick, the Medical Director of Castle Craig Hospital and Dr. Fiona Sim, the Chief Medical Advisor at  agree that alcohol and the heart are linked and that it is not advisable for men and women to drink more than 14 sevings per week. This was in line with the UK Chief Medical Officers’ low-risk guidelines, which says that it is better to restrict alcohol to not more than 14 servings  per week, in order to avoid health risks. Also, this guideline states that the more one drinks on a regular basis, the higher the chance of developing different health complications. (One unit of alcohol here is equivalent to 10ml of pure alcohol).

Dr. Sim is also of the opinion that alcohols are likely to affect cholesterol levels in the blood, thus reducing the number of fatty acids known as atheroma. Atheroma causes narrowing of arteries predisposing them to clog. He also said that alcohol could help prevent blood clot formation, which can narrow the arteries and lead to a heart attack.

A study published online in March 2017 discovered that drinking less than 14 units for the women and less than 21 units for the men reduced the risk of the initial development of some common cardiovascular diseases. Another study also found that the risk of having heart diseases was increased in drinkers by a distinct dose-response relationship. Thus, the more you drink, the higher the risk. This ultimately means what you get from alcohol consumption is also dependent on the quantity you consume.

Drinking alcohol might have a slight protective effect on the heart, but its risk and harmful heart effects surely outweigh such benefit. You are likely to benefit from it only when you drink lightly and have it spaced out during the week. Consuming much at a go could even lead to a heart attack, also termed, ‘holiday heart.’

Is wine really good for your heart and why?

There is always this debate as to whether the wine is good for health. The adage that ‘red wine is good for the heart’ seems to be in support of its benefit to the cardiac system. However, how true is this?

It may help increase the ‘good’ high-density lipoprotein (HDL) cholesterol level

According to John Williams, a cardiologist at the John Hopkins hospital, the truth here is not clear-cut. Asides the evidence that shows that moderate amounts of alcohol can slightly increase the levels of the ‘good’ HDL cholesterol, some researches have shown that red wine, in particular, has protective effects on the heart.

On this issue, Professor Chick thought that the protective effects that seem to be attributed to wine could be because wine is often taken during meal times than beers and spirits. Dr. John William, in relation to this, said that perhaps the cause of this effect could be that red wine shippers have greater access to healthier foods and are thus, more likely to consume heart-healthy diet.

It may help reduce the risk of heart diseases

Red wine is indicated to contain antioxidants and produce anti-inflammatory effects. Antioxidants prevent the formation of free radicals. Both properties tend to reduce the risk of heart diseases.

It lowers the risk of death that could have resulted from heart diseases

Most times, diseases that affect the heart ultimately result in death. A study carried out in Danish reported that people who consumed low to moderate amounts of wine were much less likely to die from heart diseases or even stroke when compared with people who consumed beer and other spirits.

What kind of wine is good for your health?

When we talk of wine, let’s not forget there are types of wine. Broadly, wine can be classified under four main categories;

  • Red wine
  • White wine
  • Sparkling wine
  • Dessert wine or fortified wine

However, the major ones or the most popular ones are red wine and white wine. The process of making each type can be slightly different, however, they all go through the process of harvesting of grapes, crushing and pressing the grapes, fermenting the grapes, aging the wine and then bottling the wine.

The major backbone of white wine is its acidity, which lends it a crisp or dry flavor. On the other hand, tannins provide the backbone of red wine. That is to say; red wines contain more tannins than the white wines; this gives it the astringent or slightly bitter taste.

Red wine is said to be healthier than white wine because red wines are particularly abundant in the plant compounds present in the grape skins (since they are allowed to ferment before they are pressed). White wine, on the other hand, contains some of these healthy plant compounds but only in smaller amounts.

Red wines specifically are the wines linked with protective properties to the heart. It is, in fact, believed to be responsible for the ‘French paradox.’ The phrase ‘French paradox is used to refer to the fact that the French people seem to experience low rates of heart diseases despite the fact that they consume excessive amounts of cholesterol and saturated fat. Some experts believe that the red wine, which formed part of their dietary constituents, was responsible for creating that sort of immunity from the harmful effects of the cholesterols.

Some studies have reported that tannins, as contained in red wines, reduce blood pressure. A survey carried out in France by Crozier and Roger Corder of Queen Mary’s School of Medicine and Dentistry, London to identify the exact compounds in red wine that makes for a healthy heart showed that flavonoids which are basically condensed tannins inhibited the production of the peptide which is responsible for arterial hardening.

  • Antioxidants such as resveratrol, proanthocyanidins, catechin, and epicatechin contained in red wines are also indicated to be responsible for its health benefits.
  • Resveratrol has been linked with health benefits such as inhibiting inflammation and blood clotting as well as reducing cancer risks and the risk of developing heart diseases.
  • Proanthocyanidins lower oxidative damage in the body and also acts to prevent heart diseases.

What quantity of wine or alcohol is recommended for men and women?

Even though studies have repeatedly shown that moderate consumption of red wine seems to reduce the risk of certain diseases such as heart disease, you should, however, know that there is seemly only a thin line between moderate and excessive consumption. Usually, the alcohol content in red wines ranges from 12% to 15%. A study showed that people who consume about 150 ml (5 oz.) of red wine a day seemed to have about 32% lower risk of developing heart diseases than non-drinkers. However, higher intake has indicated to increase the risk of heart diseases drastically.

As regarding the right quantity of red wine to take, a study has shown that consuming 1 to 3 glasses of red wine per day in about 3 or 4 days of the week is very much likely to reduce the risk of having a stroke in middle-aged men. Another study reported taking 2 to 3 glasses of dealcoholized red wine could reduce blood pressure.

According to the Institute of Alcohol Studies and the Dietary Guidelines for Americans, the moderate red wine consumption or recommended quantity to be consumed is as follows:

  • 1 – 1.5 glasses per day for women
  • 1 – 2 glasses per day for men

Note here, that a standard drink is defined as 148 ml (5 ounces) glass of 12% alcohol wine even though some red wine such as those from California contain higher alcohol (about 13 to 15% by volume). Some other sources also advice that you shouldn’t consume it all days of the week, it is recommended that you have at least 1 to 2 alcohol-free days a week.

In Summary,

Light or moderate consumption of alcohol, especially red wine, has been linked with certain benefits to the heart. However, this is not a reason why alcohol consumption should be encouraged, especially among youths.

Alcohol consumers should be aware that even moderate consumption of alcohol could increase blood pressure as well as the risk of other disease conditions such as cancers and alcohol-related liver diseases. Instead of relying on alcohol to protect you from coronary or heart diseases, you should instead adopt healthy lifestyles that includes being more active, decrease sodium , increase potassium  and lose weight.

References

  1. https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/expert-answers/blood-pressure/faq-20058254
  2. https://www.webmd.com/hypertension-high-blood-pressure/features/hypertension-and-alcohol
  3. https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/limiting-alcohol-to-manage-high-blood-pressure
  4. https://www.alcohol.org/effects/blood-pressure/
  5. https://www.drinkaware.co.uk/alcohol-facts/health-effects-of-alcohol/effects-on-the-body/is-alcohol-good-for-the-heart/
  6. https://www.healthline.com/nutrition/red-wine-good-or-bad
  7. https://www.wideopeneats.com/10-health-benefits-get-drinking-daily-glass-wine/
  8. https://www.primermagazine.com/2019/learn/different-wine-types
  9. https://www.hopkinsmedicine.org/health/wellness-and-prevention/alcohol-and-heart-health-separating-fact-from-fiction
  10. https://www.healthline.com/nutrition/red-vs-white-wine

 

Wrist Vs Upper Arm Blood Pressure Monitor: Which is More Accurate?

Automated Blood Pressure Home Devices

Blood pressure (BP) measuring devices have various features that make them unique and apt for everyday use. To choose a personalized BP device, it will be wise for you to pick the most accurate model for your unique circumstance or situation. There is no clear-cut recommendation from health professionals as to which device is superior for home use. It will depend on your preference, and the process should feel like “choosing your own pair of shoes.” Simply, know what you’re looking for, and choose a device that fits you best.

Why Measure Blood Pressure at Home?

  • One out of three American adults has high blood pressure.
  • Many have problems with having low blood pressure as well.
  • If you have uncontrolled blood pressure, this can significantly increase your risk for heart disorders and stroke.
  • Keeping track of trends in your BP can tell you if there are unexpected changes in your health status. Health changes can prompt you to visit your physician for a check-up.

Some of the popular BP monitoring home equipment include:

Upper Arm Models

  • Majority of home-use automated blood pressure monitors are from this type, otherwise called the upper-arm cuff type. This model may be harder to put on if you’re doing it without assistance. But it’s generally easier to keep the cuff at the level of the heart for accurate BP determination. It measures your blood pressure via your brachial artery.
  • Upper arm models typically have a large, easy to read monitor or display.
  • The patented features of the model make it more accurate than other portable BP home devices.
  • Most brands work electronically, with or without the internet. Although certain brands won’t work without an internet connection.
  • May be battery-operated or can come with an AC adapter for powering the device alternatively.
  • The equipment comes with handy built-in storage.

 


How it works

  • The device works on the principle of oscillation, where blood flowing through a blood vessel (an artery) between two pressures, called the systolic and diastolic pressures, cause vibrations in the blood vessel walls. These vibrations are detected and converted into electrical signals which produce a digital reading.
  • Apart from measuring blood pressure, the device may alert the user of irregular heartbeats.
  • May have the feature of storing BP readings for multiple users.
  • Certain brands will automatically display the average of your recent measurements taken, as well as transmit your results to a mobile or computer application for free. This feature allows you to check your stats against the normal, and compare your figures over time.

Ease of Use

  • Typically comes with a user-friendly interface and a large digital display for easy reading.
  • It can be challenging to put the cuff single-handed or without assistance. After that is done, this equipment should be rather easy to use, in comparison with how a manual BP apparatus works. All you need to do is press the start button, and the device will get to work.
  • Typically delivers a reading in 60-seconds or less.

Calibration

  • Although most brands have been calibrated, it is recommended that you bring with you your newly acquired device during your check-up. Your doctor can help you check your blood pressure with a calibrated equipment, then with the upper arm device, you have bought. Your doctor will be able to teach you the correct positioning, as well as check the accuracy of your machine.
  • To further ensure accuracy, you can consider calibrating your device. Follow the simple steps in the National Health and Nutrition Examination Survey (NHANES) Health Tech or Blood Pressure Procedures Manual. This is accessible online at cdc.gov/nchs/data/nhanes/nhanes_09_10/bp.pdf

Validation

For best assurance that your upper arm model is accurate, reliable, and consistent, you need to check that your device has undergone clinical validation. Look for a product certification that:

  • Independent organizations or third parties have tested the equipment.
  • The stringent requirements set by international organizations such as the Association for the Advancement of Medical instrumentation Standard (AAMI), the European Society of Hypertension (ESH), or the British Hypertension Society (BHS) have been met.
  • For BP devices sold in the US, standards set by the Food and Drug Administration (FDA) should have been met.
  • The International Organization for Standardization (ISO) protocols for validation should have been met.

Reliability

Since the most precise type of external BP measuring device is the kind that measures from your upper arm, the upper arm cuff models are the  most accurate.

  • Results are reliable as long as you can keep the cuff at the level of the heart when measuring blood pressure.
  • This type of device has been recommended by the Heart Foundation for home use.
  • The upper arm model is considerably more precise than other competing home-use models.

Size Options

  • Typically comes with adjustable upper arm cuffs that should fit a wide range of arm sizes.
  • If you happen to lift weights or have big arms, you may need to measure your arms before deciding to buy. If your arm is larger than 16 inches in circumference, you probably won’t fit into a standard upper arm model cuff. You may want to explore brands or alternatives that provide various cuff sizes.
  • For correct sizing. You should measure your upper arm at the largest part above the bend.

Portability

Most brands are lightweight and easy-to-carry. Although, upper arm models are generally bulkier than the wrist cuff models.

Cost

For more precise readings, you may want to invest in a mid-range price of upper arm model with more sensitive electronic features. These typically cost $25-$60, or higher for units with advanced features.

 

Man himself measured his own blood pressure on a wrist

 

 

 

 

 

 

The wrist model

  • If you’re looking for convenience and comfort, there are several good quality wrist models, also known as “wrist cuff,” that can fit you.
  • This model generally features an intuitive interface display that is user-friendly, and a click-button operation to start or stop.
  • It is also easy to store as the cuff can be folded neatly in a handy storage box or container. However, wrist models are extremely sensitive to changes in body position.

How it works

  • Similar to the upper arm device, this model works by the oscillatory method. The device’s cuff wraps around your wrist and inflates automatically when taking a reading. It measure your blood pressure via your radial artery.
  • Can work as a heart monitor, warning you of irregular heartbeats
  • Most brands have a built-in memory function that saves your measurements so you can monitor your health status, and see your progress with changes in lifestyle.
  • To get an accurate BP reading, your wrist and arm must be at your heart’s level while the machine is measuring your blood pressure. Even then, some critics claim that the BP readings taken at the wrist are higher or less accurate than when the blood pressure is measured at the upper arm. One reason for inconsistencies may be the fact that the blood vessels (the arteries) of the wrist are narrower or not as deep in comparison with those of the upper arms.

Ease of use

  • Large screen display for easy reading of BP and heart rate results
  • Can easily be used while you’re on-the-go
  • Wrist models are generally easier to put on (similar to the watch wearable model) without help.
  • Users of the equipment had tendencies to get inaccurate results because they had a hard time keeping their wrist (and arms) at the correct required height—at the level of the heart.
  • Fast and easy to use
  • Typically delivers a reading in a minute or two.

Calibration

  • The wrist model needs to be calibrated to give you the most accurate results. Most brands would be calibrated before being sold. But, it may still be a smart idea to bring your equipment to your doctor for comparison against a calibrated device to ensure its accuracy.
  • Also, read through the product manual that comes with the equipment. You may need to calibrate your home device every one or two years, depending on the recommended manufacturer’s instructions.

Validation

For best assurance that your wrist model is accurate, reliable, and consistent, look for product certification or validation. Validation means the equipment has passed the stringent standards set by the AAMI/ESH/ISO, and the FDA for gadgets sold in the US.

Reliability

  • Blood pressure measured on the wrist is less accurate than a BP reading taken from the upper arm. If you measure your BP with a wrist model, you need to ensure that you keep your wrist and arm at the level of your heart when the machine starts to work.
  • The wrist model is not recommended by the American Heart Association (AHA) and the Heart foundation because it is considered less accurate than upper arm models.

Size Options

  • Wrist models commonly come in a fits-all size that is usually smaller (and more portable) than upper arm cuffs.
  • A few brands include adjustable cuffs that can accommodate the average wrist sizes (5.5-8.5 inches of wrist circumference).

Portability

  • Come in portable sizes that you can take with you nearly anywhere
  • The small, lightweight design makes it convenient to use while commuting, at work, or at the gym.

Cost

  • You can buy a good quality wrist device for $30 or higher.

Wearable Blood Pressure Monitor (Fitness Watch Models)

The technology of the wearable watch model is rather impressive. It calculates blood pressure readings with the use of sensors that analyze the bloodstream of the user. Similar sensors are used to monitor the heart rate. These optical or light sensors (typically with a source and a receiver) monitor blood pressure through the radial artery found on your wrist.

How it works

  • To check your blood pressure, you simply need to place your finger on a sensor. For some brands, you’ll press a button while holding the watch device against your chest, so your heartbeat is detected.
  • The sensor inside the watch detects the pulse on your wrist. The difference between the two—called the pulse transmit time (PTT) is then used by the device to compute your BP reading.
  • Some watch models can determine whether you have the risk, or are developing heart problems now or in the future. For most devices, you’ll see an indicator such as a green circle when your BP is within normal. Otherwise, it may display a red circle (or a warning) for abnormal BP or pulse activity.
  • For certain brands, results can be synced to an accompanying mobile or computer application.

Ease of Use

  • The device is user-friendly and more comfortable than the traditional cuff.
  • Taking blood pressure readings is easy. After pressing the start button or placing your finger on a sensor, it will only take a minute or two to display the result.
  • Generally, the device is quiet and discreet. You’ll be able to check your BP while taking a break at work, or even in a public place without calling much attention.

Calibration

Most brands would be calibrated before being sold. But, bringing your equipment to your doctor for calibration before using it at home is recommended. To further ensure accuracy, follow the simple instructions found in the National Health and Nutrition Examination Survey (NHANES) Health Tech or Blood Pressure Procedures Manual. This can be accessed at cdc.gov/nchs/data/nhanes/nhanes_09_10/bp.pdf

Validation

  • There are brands being sold that have not undergone validation by a third party. These watch models may not provide accurate measurements that are needed for individuals with high or low blood pressure problems.
  • Check for proper validation from reputable international organizations (AAMI/ESH/ISO/FDA) to ensure quality and accuracy before purchasing the product.

Reliability

Manufacturers claim that their high-quality watch models are reasonably accurate in measuring blood pressure, as long as users strictly comply with the instructions provided in the product manual.

Size Options

Most brands have small, medium, and large sizes available that could accommodate various wrist sizes.

Portability

Although there are variations depending on the brand, most wearable BP monitors are lightweight, slim, and portable like regular watches.

Cost

The average cost can range from $40-$500, or even higher for models with unique functions. These may include additional sensors, a slimmer form, and other exceptional features such as tracking your number of steps, traveled distance, sleeping patterns, and calories burned.

Finger blood pressure monitors

Finger blood pressure monitors are the simplest to use of all home models, especially when you are taking blood pressure readings by yourself. You no longer have to roll-up your sleeves, or know how to use bulbs, gauges, and bulky arm cuffs.

One downside is that this model is susceptible to temperature and position changes in comparison with the previous types discussed. This may be the reason why the model’s popularity has faded.

 Generally accepted by children because it is less intimidating

How it works

  • Simply insert your index finger and adjust the positioning slide for a snug fit, then press the start button. The device will start to do its work by making the finger cuff inflate.Your blood pressure (systolic and diastolic) will be calculated and displayed in a large digital display. The device will also show your heart rate.
  • Most finger blood pressure monitors operate on batteries.
  • You should read the product manual carefully. Most brands would not recommend checking your blood pressure with cold hands or fingers, or within short intervals. Keeping it steady on the right spot is essential. You may be required to wash your hands before inserting your finger into the device’s finger cuff.

Ease of use

  • The equipment commonly has a pulse meter, built-in memory, memory recall, and auto-off functions.
  • With large digital display making results easy to read
  • An alternative for individuals with large arms that cannot fit the arm/wrist cuff models
  • Very simple and effortless to use: insert your finger, hit the start button, then get results quickly
  • Some users have complained of a consistent beeping sound when the device measures blood pressure.

Calibration

As with the other models, it is best to back up your results using this device with regular visits to your physician’s office. Importantly, have your equipment calibrated or checked for accuracy at least once a year. Following the simple instructions found in the National Health and Nutrition Examination Survey (NHANES) Health Tech or Blood Pressure Procedures Manualshould be helpful. The manual can be accessed at cdc.gov/nchs/data/nhanes/nhanes_09_10/bp.pdf

Validation

As with the other models, you need to ensure that the equipment you buy has been tested and approved by the FDA in the US, or by other reliable testing organizations in your country. Clinical validation from international institutions such as AAMI/ESH/ISO should ensure that the product you’re buying has been approved for quality and accuracy.

Reliability

  • Not as precise as the upper arm model. Some clinicians claim that its accuracy could be improved by taking multiple blood pressure measurements over time.
  • The model is not recommended by several medical professionals because these have been found to yield less reliable results in comparison with other home models.
  •  The inconsistency of results has led users to repeat measurements, and average the results.

Size options

  • Comes in a standard size that should fit multiple finger sizes
  • If your fingers are very small (less than 2 inches in diameter), it might be difficult for you to make the finger cuff fit tightly.
  • Users claim that the device worked better for individuals with thick fingers that fitted snugly into the finger cuff than those with smaller fingers.

Portability

  • Small, easy-to-grab and use anytime
  • Portable and effortless to use even without a manual

Cost

This is relatively more affordable with an average price range of $5 to $50 per unit.

Choosing the BP equipment that fits you right

Studies after studies shows that when it comes accurate blood pressure measurement, upper arm cuffs are more accurate than wrist cuffs.

If you have to use a wrist cuff, make sure your placement and arm position is accurate. There are several factors that can give false readings and these are the two main ones that can be modified quickly.

When you report your blood pressure measurement to your healthcare provider, be sure to mention the location of the measurements. Due to the location of the wrist measurement, even when done correctly, blood pressure measurements can be higher.

With the rise in the incidence of heart-related disorders such as high blood pressure and stroke, monitoring your blood pressure at home may be a beneficial investment. Measuring blood pressure can be tricky because it changes at different times of the day, and in response to various physical and emotional events. Hence, choosing a quality blood pressure home device is critical.

Selecting a model that fits your right is now easy to do with a variety of good quality home devices. These are readily available from your local pharmacy, medical supplies vendor, or online. What’s important is that you choose equipment that’s accurate, easy-to-use, and fits your budget–as well as your arm or wrist. Moreover, you need to be a wise buyer and only choose equipment that has been properly calibrated and validated.

 

Your Low Salt Diet Plan For High Blood Pressure

low salt diet salad

Salt/ salt content of food

From low carb to high carb, low fat to high fat. intermittent fasting, and detox of every major, the is  diet for everyone. However, regardless of the diet you decide to try out, if you have high blood pressure you need to be very mindful of the amount of salt in the food you eat.

If you are prone to have high blood pressure, or you

Salt & sodium

When you talk about spices and all the little ingredients we add to our food to make it taste better, inevitably we talk about sugar and salt. While sugar is mostly used when cooking something sweet, usually desserts, salt is used in almost every dish we make. Even when we don’t add it, we are still consuming it. This is because salt and other ingredients rich in sodium are used in many canned and processed foods.
We often hear how too much salt is bad for our health because it increases our blood pressure causing many other issues and health problems.  During these discussions we often hear two terms: salt and sodium.
Since people quite often use these two terms salt and sodium interchangeably, many people believe that salt and sodium are roughly the same; however, they aren’t the same.
Salt (by which we mean the table salt) is a mineral primarily composed of sodium chloride (NaCl): or to be more precise, the table salt consists of 40% sodium and 60% chloride.
Usually, 90% of the sodium we consume comes in the form of sodium chloride, and lesser part from sodium bicarbonate (also known as baking soda). Sodium is a soft, silvery-white, highly reactive metal. Salt and other similar sodium-containing ingredients are used in almost all food (especially processed, canned food) because they help to preserve that food as well as enrich its texture, color, and taste. Nevertheless, the fact that it is used a lot in the preparation of food, doesn’t make this ingredient healthy. In fact, we need to be careful with the dose of sodium we take because it can cause some serious health issues.

How does sodium influence our blood pressure and body?

Probably you have heard this from the doctor and from many nutritionists or people who are careful with what they consume, that sodium is not healthy it can be quite dangerous, and we need to limit our intake of it if we want to avoid having serious health issues. And you wonder is it another exaggeration or is this true?

So, how dangerous is sodium?

The answer is deadly dangerous: a new study estimates 1.65 million deaths a year are attributable to sodium intake. And this is not just an American issue, it is a global issue. According to a new study published in the New England Journal of Medicine, people worldwide consume an average of 3,950 milligrams of sodium a day. Of course, there is a difference and this number varies from 2000 to 5500 milligrams depending on which region and country we are talking about, but still, the global average, 3950 milligrams is almost double of what the World Health Organization recommends: no more than 1,500 (maximum 2000 mg) per day for most adults. In comparison, on average, Americans eat more than 3,400 milligrams of sodium each day, which is more than double the recommended dose.

This difference in what our body needs and how much we actually consume sodium, leads to shocking, devastating statistics: about 1.65 million deaths from cardiovascular disease each year can be attributed to sodium consumption. This puts sodium in the spotlight, marking it as the serious causer of several major deadly diseases.

How does sodium affect our blood pressure and our body?

When we consume sodium, it enters our bloodstream and wrecks its delicate balance: our kidneys are responsible for holding and releasing water, but when we consume more sodium, sodium influences our kidneys and they start to store/hold on to more water.
Our kidneys use osmosis – a delicate process that relies on the balance of sodium and potassium to pull the water across a wall of cells from the bloodstream into a collecting channel that leads to the bladder to draw the extra water out of our blood. When the delicate balance of sodium /potassium is interrupted because of excess sodium, the process of osmosis is interrupted as well and our kidneys are not able to properly reduce the extra fluids.

The extra water is extra fluid and extra strain on the delicate blood vessels leading to the kidneys. As a result, our blood pressure rises.
With time, this extra strain caused by excess sodium damages our kidneys; furthermore, the extra strain raises our blood pressure, and our arteries try to cope with this extra pressure by becoming stronger and thicker; and this is far from ideal as when the arteries become stronger and thicker the space inside them becomes even smaller, which makes blood circulation even heavier, which raises the blood pressure even more. This cycle of increasing blood pressure leads to arteries bursting or becoming so narrow that they clog entirely; this further leads to our heart getting less blood, causing additional troubles and hearth issues such as angina.

If we lower the sodium intake, the blood pressure will lower as well, and this may help to alleviate some of the problems and reduce the risk of greater damage.

However, if this doesn’t happen, then the sodium will continue to make our kidneys store extra water, and when the extra water is stored in our body instead of released, our blood pressure will continue to get increased which will continue to put strains on our kidneys, arteries, heart, and brain, leading to inevitable severe issues with these organs.

How to lower the sodium intake?

  1. Be aware of the nutritional facts of the food you are consuming, and know which food is rich in sodium and which not so much.
  2.  Buy fresh meats, fruits, vegetables and avoid buying processed canned food.
    Even if you buy processed food, be aware of the sodium content they have by reading the Nutrition Facts label.
  3. Buy sauces, soups, canned food that is labeled to have low levels of sodium,
  4. Rinse all canned foods which contain sodium, regardless if it is veggies, tuna, beans, etc.
  5. Cook your own food and avoid eating already prepared food.
  6. When cooking, instead of adding salt, try using different spices and herbs (like oregano, garlic, cilantro, coriander, rosemary, etc.) that will give extra flavor to the dish without adding sodium.
  7. Reduce the portion size of the naturally sodium-rich foods.

Which products have high sodium content?

If you want to lower your blood pressure quickly then you need to become obsessive of the hidden sodium.   The more processed the food is, the higher the sodium content.. That’s because sodium is used as a way to preserve the food and make it last longer. Here is a list of foods high in sodium:

List of unexpected products rich in sodium:
• Canned vegetables: asparagus, (1/2cup of serving has 310 mg sodium) and peas (1/2 cup of serving has 346mg of sodium)
• Tortillas: 8-inch flour tortilla has 391 mg of sodium;
• Pretzels: 2 ounces serving of pretzels has 644 mg of sodium;
• Pickles: 1 ounce (single one pickle) has 241 mg of sodium;
• Tomato sauce: ¼ cup has 321 mg of sodium;
• Bagels: a grocery store size bagel has 400mg of sodium;
• White bread: 1 (25g) slice has 122.8 mg of sodium;
• Rye bread: 1(25g) slice has 150.8 mg of sodium;
• Whole-wheat bread: 1 (25g) slice has 112mg of sodium;
• Biscuits: 1 ounce of biscuits serving has 164.4 mg of sodium;
• Soy sauce: 1 tablespoon serving has 1,024mg of sodium;
• Barbeque sauce: 1 tablespoon serving has 175 mg of sodium;
• Boxed potato casseroles: 2/3-cup cooked serving — has 450 mg of sodium;
• Cottage cheese: ½ cup serving has roughly 400mg of sodium;
• Instant oatmeal: 1-ounce serving has 86.7 mg of sodium;
• Cereal: ½ cup has 280mg of sodium;
• Pasta sauces: for example Ragu Old World Style Traditional Sauce flavored with meat, has 480 mg per half-cup;
• Salad dressings: typical salad dressing has more than 200mg of sodium per serving;
• Cocktails: one Bloody Mary cocktail can have 650 mg of sodium.

ØList of usual products rich in sodium:
• Processed meat: ham, bacon, salami, pepperoni, jerky, pork rinds, hot dogs and sausages

These products: ham, bacon, salami, pepperoni, jerky, pork rinds, hot dogs and sausages are especially high in sodium because a large amount of sodium-containing ingredients are used in the production process. Here is the amount of sodium these foods have:

o Ham – 3-ounce (85-gram) serving of roasted ham averages 1,117 mg of sodium;
o Pork rinds – 3-ounce serving of pork rinds has 1545 mg of sodium;
o Jerky (beef) – 3-ounce serving has 1860 mg of sodium;
o Salami – 2-ounce serving of salami has 1016 mg of sodium;
o Hot dogs – a hot dog or bratwurst link averages of 578 mg of sodium;
o Bacon – 1 slice (8g) of bacon pan-friend has 137.4 mg of sodium;
o Pepperoni – 3-ounce serving of pepperoni has 1479.3 mg of sodium;
o Sausage – 3-ounce of sausage can have from 500-1500 mg of sodium, depending on which type of sausage it is;

• Sandwiches, Toasts, Pizzas, Fast foods;
They have multi ingredients, and like many multi ingredients foods, they are rich in sodium, because the bread, processed meat (or ham, salami, etc.) and processed cheese are all foods rich in high sodium. When combined, all these ingredients add up quickly the sodium intake. Here are some examples of typical sandwiches, pizzas or fast food:

o Frozen Pizza – a large, 140-gram slice of store-bought, frozen pizza averages 765 mg of sodium;
o Submarine Sandwich – a six-inch submarine sandwich made with cold cuts averages 1,127 mg of sodium,
o McDonald’s Bacon – Bacon Smokehouse Buttermilk Crispy Chicken from McDonald’s averages of 1980 mg of sodium;
o McDonald’s Breakfast – Big Breakfast with Hotcakes from McDonald’s averages of 2100 mg of sodium;
o Domino Pizza – 1 Slice of Domino’s 14″ cheese pizza has 554.4mg of sodium;
o KFC meal, – for example, one extra crispy breast, one extra crispy drumstick, a single serving of mashed potatoes and gravy, and a 20oz. soft drink total more than 800 calories, 34 fat grams, and over 1,700 mg of sodium.

• Canned Meats, Poultry, Seafood 
Canned meats are higher in sodium than their fresh counterparts, so:

  • Canned tuna – 3 ounce serving of canned tuna has 247 mg of sodium;
  • Canned chicken or turkey – 3 ounce serving of canned tuna or turkey has 212-425 mg of sodium;
  • Canned beef or pork – 3 ounce serving of canned beef or pork has 794 – 1393 mg of sodium;It is best that you avoid them, but if you can’t then you need to know that FDA has set a limit of 600 mg of sodium for a frozen meal to qualify as healthy. So you can use this to orient when reading the label to see whether a certain frozen meal you should buy or not.
  • • Frozen Meals

 

Potassium Rich Foods That Helps to Reduce High Blood Pressure Naturally

Naturally reducing blood pressure with a diet rich in potassium

When you read the statistics of CDC regarding blood pressure, you might get slightly lightheaded as you learn that 1 in 3 people in the USA (roughly 75 million adults) suffer from high blood pressure.

The blood pressure is the force of blood against your artery walls as it circulates through your body. Normal blood pressure is less than 120 over 80 (120/80). The next level is, elevated blood pressure (120-129 / less than 80), then high blood pressure stage I (130-139/80-89), high blood pressure stage II (140 or higher/90 or higher), hypertensive crisis (higher than 180/higher than 120). You should know what you blood pressure reading means. This way you can be proactive by taking steps to prevent and increase or reducing your blood pressure to safe ranges.

Why is high blood pressure an issue?

If you are wondering why all of this matters, and how does high blood pressure influence your own life, here is why:

  1. High blood pressure greatly increases the risks for many major, serious diseases such as heart disease – which is the first leading cause of death in the USA, and stroke – which is the third leading cause.
  2. Anyone, including children, can develop high blood pressure. If you are pregnant and your blood pressure is high you and your unborn child can suffer serious consequences even death
  3. High blood pressure is also known as the “silent killer” because it usually has no warning signs, no symptoms, and many people are not even aware that they have it until it is too late.

That’s why it’s important that everyone checks their blood pressure regularly and take all the necessary precautionary steps to avoid having to face this “silent killer”.

If you are already suffering from the hands of the sneaky high blood pressure, then you need to start taking it more seriously and take all the necessary steps that will help you reduce it, such as:

  • Get it checked regularly
  • Maintain a healthy weigh;
  • Be physically active
  • Don’t smoke
  • And most importantly, eat a healthy diet!
  • Eat a low salt diet
  • Eat a high potassium diet
  • Reduce alcohol intake
  • If you are overweight then lose weight

A healthy diet is one of the most important steps that underlines almost any other point here: if you eat healthily, you can maintain a healthy weight, you will have more energy to be physically active and you will influence how your body regulates the blood pressure. One of the main aspects of a healthy diet for high blood pressure is having food rich in potassium and low in salt.

How does potassium influence blood pressure?

Potassium is one of the key minerals that our body needs to function at is best yet, somehow, it is hugely under rated. You hear a lot about reducing sodium. But hardly anyone mentions increasing potassium.

Potassium is a key electrolyte found in our body that  helps our body send nerve signals, and regulate fluids and muscle contractions and also relaxes the walls of our blood vessels.

Potassium helps in lowering blood pressure by helping our body remove the excess sodium and relaxes the muscles of the heart.The excess sodium (in general, the high levels of sodium,) elevate the blood pressure, which is especially a concern for people whose blood pressure is already high. There are countless studies that have been done that show eating food rich in potassium helps our body naturally fight high blood pressure. Besides this, food rich in potassium is good for our general health as well; many studies suggests  that potassium may help in preventing other serious diseases, such as strokes, heart attack. osteoporosis, kidney stones, water retention, etc.

Food rich in potassium

Now that we are aware of how potassium affects our body and helps us function , we need to know how we can increase our intake of this mineral.

Most health authorities agree that the daily optimal amount of potassium should be 3,500-4,700 mg. Of course, this number varies depending on your medical condition, age, weight, etc. You should not consume this much if you have kidney disease.

We need to mention that over-the-counter supplements are not a great way to increase the potassium intake as they don’t give the same results as getting it from food; this is because they don’t come in combination with other minerals, they are synthetically created and our body absorbs it in a different way which sometimes may result in causing additional harm to some of our organs. Many countries have limited the maximum recommended dose of potassium intake in the form of supplements to 99-mg, which definitely is much less than the amount you can get from just one serving of potassium-rich whole foods. That’s why, it is recommended that  unless your doctor has recommended you otherwise, take your potassium from whole foods.

Following is a list of common foods rich in potassium. Take out your food scale and start measuring size. The standard size is 100g or 3.5oz.

Therefore the amount of mg mention is the amount that can be found in 100g or 3.5zo.

Bananas

Potassium: 358 mg

One of the oldest known foods that come from Southeast Asia/South Pacific is the banana. The origin of the bananas dates from 8000 to 5000 BC; this fruit, botanically speaking a berry (as it comes from the berry family) is believed to have been the world’s first cultivated fruit. Bananas are rich in fiber, folate, magnesium, vitamin A, C, B6, iron, manganese, etc. Unlike many other fruits and vegetables, bananas are available all year round.

Avocado

Potassium: 485 mg

Avocado comes from the culinary scene in Mesoamerica in about 500 B.C. Nevertheless, it became more popular and spread in the 16th century as the Spanish conquistadors found about its existence, noted it as a delicacy and aphrodisiac, and spread the word about it on their journeys. Besides being rich in potassium, this food is also rich in vitamin K, C, B5, B6, E, folate, magnesium, copper, iron, and zinc. They are in season depends on the country in which the avocados are cultivated: in Mexico, the peak season is from November to April, in the USA from May to August, in Peru from April to September, and in Colombia and Chile from September to June.

Apricots

Potassium: 259 mg

The origin of the apricot these days is quite disputed, as many claim that they were originally domesticated in China, while others insist that they come from ancient Armenia. Nevertheless, they were introduced to the New World in the early 18th century by Spanish missionaries. Apricots besides being rich in potassium are also rich in fiber, Vitamins A, C, and E. Nowadays, they are cultivated on every continent except Antarctica. Their peak season from early May to July.

Spinach

Potassium: 346 mg

Spinach is the ultimate super food as it is loaded with tons of nutrients (calcium, magnesium, iron, vitamin A, K, phosphorus, thiamine, folate, etc.) in a low-calorie package. It is believed that spinach originated in ancient Persia and later on, it was introduced in ancient China, India, Spain and the rest of the world. In the USA, the cultivation of the spinach began around 1806. Today, you can find it all year round, if not fresh, frozen. It is the best when it is fresh, in its peak season, which is from March to June.

Fun fact: cook spinach is richer in potassium than fresh spinach.

Sweet potatoes

Potassium: 337 mg (baked in skin, without salt 475mg; canned – 312mg)

Both sweet and regular potatoes are rich in potassium; we are mentioning here sweet potatoes primarily because they are more nutritious. Sweet potatoes actually originate and were domesticated in Central and South America, at least 5000 years ago. In the last few decades, as we started putting more emphasis on the nutrition of our food, sweet potatoes became more popular as they are rich in vitamin C, B6, E, magnesium, phosphorus, zinc, thiamin, riboflavin, and folate. Sweet potatoes peak season is usually from late October through December.

Broccoli

Potassium: 316 mg

Probably the most infamous vegetable among kids is actually one of the healthiest vegetables. Broccoli was introduced to England and America in the 1700s and became more popular in the 1720s; nevertheless, the eastern Mediterranean and Asia were familiar with it a long time before that. There is evidence that broccoli was cultivated in Italy in ancient Roman times, and it is believed that broccoli actually originated from Italy where it was engineered from a cabbage relative by the Etruscans—an ancient Italian civilization who lived in what is now Tuscany.

Broccoli is a great source of vitamins K and C; additionally, it is rich in fibers, folate, and of course, potassium. Although it is available throughout the whole year, its best during its peak season: October through April.

Tomato

Potassium: 237 mg

Tomatoes are native to Americans as historical records show that their origins trace back to early Aztec civilizations around 700 A.D; they were introduced to European countries much later, around the 16th century. Nevertheless, they are one of the most used fruits in every cuisine throughout the world. Tomatoes are rich in vitamin C, K, folate, the antioxidant lycopene, and of course, potassium. What is interesting about tomato is that their form can make a huge difference in their potassium level, so fresh tomatoes have 237 mg potassium, tomato puree has 1,014 mg, and tomato puree has 439 mg potassium. Tomatoes are in season from May through October, depending on where you live.

I borrowed the list below from Here You can select a few items from the list that follows. You will then realize that you can easily increase your potassium intake by swapping processed food for one of the below:

Food, Standard Amount Potassium (mg) Calories
Sweet potato, baked, 1 potato (146 g) 694 131
Tomato paste, 1/4 cup 664 54
Beet greens, cooked 1/2 cup 655 19
Potato, baked, flesh, 1 potato (156 g) 610 145
White beans, canned, 1/2 cup 595 153
Yogurt, plain, non-fat, 8-oz container 579 127
Tomato puree, 1/2 cup 549 48
Clams, canned, 3 oz 534 126
Yogurt, plain, low-fat, 8-oz container 531 143
Prune juice, ¾ cup 530 136
Carrot juice, ¾ cup 517 71
Blackstrap molasses, 1 Tbsp 498 47
Halibut, cooked, 3 oz 490 119
Soybeans, green, cooked, 1/2 cup 485 127
Tuna, yellowfin, cooked, 3 oz 484 118
Lima beans, cooked, 1/2 cup 484 104
Winter squash, cooked, 1/2 cup 448 40
Soybeans, mature, cooked,1/2 cup 443 149
Rockfish, Pacific, cooked, 3 oz 442 103
Cod, Pacific, cooked, 3 oz 439 89
Bananas, 1 medium 422 105
Spinach, cooked, 1/2 cup 419 21
Tomato juice, 1/2 cup 417 31
Tomato sauce, 1/2 cup 405 39
Peaches, dried, uncooked, 1/4 cup 398 96
Prunes, stewed, 1/2 cup 398 133
Milk, non-fat, 1 cup 382 83
Pork chop, center loin, cooked, 3 oz 382 197
Apricots, dried, uncooked, 1/4 cup   378 78
Rainbow trout, farmed, cooked, 3 oz 375 144
Pork loin, center rib (roasts), lean, roasted, 3 oz 371 190
Buttermilk, cultured, low-fat, 1 cup 370 98
Cantaloupe, ¼ medium 368 47
1%-2% milk, 1 cup 366 102-122
Honeydew melon, 1/8 medium 365 58
Lentils, cooked, 1/2 cup 365 115
Plantains, cooked, 1/2 cup 358 90
Kidney beans, cooked, 1/2 cup 358 112
Orange juice, 1/2 cup 355 85
Split peas, cooked, 1/2 cup 355 116
Yogurt, plain, whole milk, 8 oz container 352 138

Final Thoughts

Seems hard, but one of the simplest way to incorporate potassium rich food in your diet is to eat more whole foods. As illustrated in the above list, meats are also filled with potassium. Therefore, you don’t have to eat only plant based foods.

Start by swapping processed foods with whole foods. Eating a banana instead of  your favorite baked treat will decrease your sodium intake and increase your potassium intake. This way you will be killing two birds with one stones. Besides, no matter where in the world you are located, you can always find a banana to eat and you can also add it to your smoothie.

However, you should not increase your potassium intake if you have any kind of kidney disease and you should not take potassium supplements without first speaking with your healthcare provider.

 

 

15 Minutes Sandbag Workout Routine For Beginners

 

Complete Sandbag Training Guide for Fitness Beginners

Looking for an unconventional way to build a better body?

Sandbag training can be just the right thing you need to shake or jolt your body out of boredom or monotony.

As we speak, sandbag training is getting great popularity as more and more people realize the benefits it has to offer to fitness enthusiasts at all levels. Even if you are just embarking on your fitness or wellness journey you will benefit from training with sandbags.

For optimal health and to decrease the risk of diabetes, high blood pressure, and some cancers the Center for Disease Control  recommends that you perform resistance or weight training exercises at least 2 days per week. You should workout each major muscle group at least twice per week.

You can  do upper body one day, lower body on another or  your entire body 2 times per week. Keep in mind that whichever routine you decide, you should not work the same muscle group on 2 consecutive days.  Your muscles should have a minimum of one whole day for rest and recovery.

Furthermore, so you don’t sustain any injury you should slowly increase the weight, duration, and frequency of your workout. Always start at the lowest weight. This should be a weight that you can lift about 15times without feeling like you are about to die.

You might not be sure where to start. Therefore, we decided to design a guide for you to help you get acquainted with resistance training using sandbags.

In this post, we are going to discuss the benefits of sandbag training, and also many other factors that to be considered when using sandbag as extensive workout equipment. But first you have to select the right bag for you.  We are here to help with the selection process.

So, without any further ado, let’s get started!

Top Benefits of Sandbag Training

  • Builds Stability

Working with a sandbag requires you to counter the changing center of mass at all times. This works really well if you are looking to build stability and strength. Not just that, it also helps you improve performance if you are into playing active sports.

Note: Training with unstable objects result in a unique set of skills that can help you manage your weight and posture brilliantly.

  • Provides Flexibility

One of the most important benefits of using sandbag as training equipment is that it can be taken anywhere and used in any situation. You can use it indoors, outdoors, in the gym or set it up in the garage! You can empty your sandbag when on a move and fill it up with sand wherever you want to use it. This will make portability convenient.

Note: We highly recommend you to get two or more sandbags with different weights and height to make the training more challenging.

  • Affordable

Using sandbag for training is very affordable. Doesn’t matter if you are going for a commercial model or homemade sandbag, the training itself requires minimum expenditure while providing maximum versatility. You really don’t need any extra machine or equipment. Just get a sandbag and a good pair of sports shoes and you’re set!

  • Full body muscle activation

One thing that you can be sure of when training with a sandbag is that the majority of the exercises you will do with it will activate nearly all the muscles in your body. The more muscles you activate, the higher will be the calories burned and higher will be your metabolic rate! This can help you quickly lose any excess fat.

  • Improves Your Core

A couple of weeks into sandbag training, you will start to feel excellent core strength benefits as well. When you train with a sandbag, your core muscles will contract and expand at a higher rate to help you maintain the body balance.

Note: Core activation can also be done by using barbell and dumbbell but sandbag training assures a higher overall activate rate.

  • Provides great cardiovascular workout

Sandbag training has been popular among fitness coaches when it comes to a cardiovascular workout. For instance, lifting the sandbag over your head with arms completely extended, you will see how fast your heart can go as you begin to perform a set of walking lunges. This can even result in an effective HIIT workout as well!

Note: Sandbags can be used to replace conventional cardio training.

  • Great for Conditioning and Strength Building

If you are looking for a workout that can help you build strength in a minimum amount of time, sand training is the way to go. Sandbag training makes this possible by working many muscle fibers at one time, helping you lift heavy things with ease. If you keep lifting heavier weights and track the fitness progress, your overall strength will improve. The instability factor of sandbag also has a lot to do with it.

  • Perfect for Improved Sports Performance

If you enter a gym, you will hardly find any equipment that provides the kind of challenge a sandbag pushes you to overcome. Well-designed and suited for unconventional workout routines, sandbag training can go a long way in improving an athlete’s sports performance. Sandbag training develops a strong back, legs, and shoulders.

Note: Sandbag training is great for the athlete’s performance with regards to throws, drags, sprints, and load carries.

Sand Refills vs Water Refills

This has been an age-old question which needs to be answered.

When it comes to filling the sandbag with a material, you will first have to make sure the material is available to you at all times. When you consider that, water comes up as a great resource for sandbag filler. There are bags that hold a little bit over 2 lb of water. Filling your sandbag is an economical affair but if you are looking to add a lot of weight to your sandbag, this might not be the right alternative for you.

If you are looking to fill your sandbag with sand, you will have to make sure it is available nearby. Dry sand is loose and the grains tend to move independently. That is very important to make your training effective. Wet sand will clump together and will not move or shift as you move the sandbag. You can add more weight to your sandbag if you go for a sand refill.

Top Compound Exercises with Sandbag

There are many sandbag exercises  that target multiple muscle groups and activate them while during your training session.

Working more than one muscle group at time is a fast and proven effective way to workout. In the fitness community, these are called compound exercise.

Here, we are going to discuss the compound exercises that can be done using a sandbag.

Note: Perform these exercises by adjusting the weight of your sandbag in a way that makes the exercises feel more challenging. Perform at least 15 to 25 reps on each exercise before switching onto the next one.

  • Forward Lunge combined with Wood Chop

Start with an open stance and hold the sandbag at chest level with the elbows bent. Now step the right foot forward as you lower your body into a lunge. Now use your arms to swing the sandbag from the outside of your right leg and bring the sandbag back to chest level as you return from the lunge to your standing position. Now do this with the left leg.

  • Reverse Lunge with Sandbag on the Back

Again, start with an open stance holding the sandbag behind your neck. Now move the right foot backward and go down for a lunge. Come back to the standing position and take a bow. Now repeat this on the left foot.

  • Side Lunge Combined with Front Raise

Hold the sandbag in front of your thighs and take a big step to the left and make a side lunge. Now come back to the original position and pull the sandbag overhead. Follow the same with the other leg.

  • Single-Leg Deadlift and Rowing

Stand tall with an open stance holding the bag by the side handles. Now send your right leg straight back as you bend your left knee a little. Your upper body will face the ground and be parallel to it. Now pull the sandbag up and release it a couple of times as if you are rowing a boat. Come back to the original position and follow the exercise with the other leg.

15-Minute Workout with Sandbag

If you

Weightlifting for many people is like a religion, isn’t it so?

But, is that the only way to build functional muscles and strength?

Sandbag training is a superior alternative to weightlifting as it involves multiple muscles and forces them to work together and maintain body balance.

If performed correctly, sandbag training can help you reap the above-mentioned benefits in just a 15-minute workout!

Note: The following exercises need to be performed in a circuit. To get most out of the exercises, you will need to do as many reps you can in 30 seconds before switching the exercise. You need to rest for 30 seconds between moves and have to complete the circuit at least 3 times a day.

So, let’s get into the 15-minute workout that you need to perform right from day one. If you only have 15mins to spare, this routine is where you should start. Repeat as much as time allows.

  • Side Lunge and Snatch

You will have to hold a sandbag in front of your thighs. Now lunge to the right, making sure you touch the sandbag to the floor. Now quickly stand up and flip the bag onto your forearms and press it overhead.

Quickly get back to the standing position and lunge to you right. Continue this exercise by alternating sides and always keep your weight on your heel.

This exercise effectively activates the hamstring and glute muscles and will strengthen your back muscles as well.

  • Pushup with Sandbag Drag

You need to place the sandbag on the floor and get to the pushup position making sure the bag is on your right.

Now grab the sandbag with your left hand and try dragging it from below your chest to the left side. Do a pushup.

Now reach to the sandbag with your right hand and do another pushup. Make sure you don’t rotate your body and keep still while pulling the sandbag.

  • Rotational Reverse Lunge and Balance

Just like exercise #1, hold the sandbag in front of your thighs. Step back with the left foot and swing the bag from the outside of the right thigh.

Now stand up and raise your left knee as you flip the sandbag over the forearms to catch it at chest level.

Pause for a couple of seconds and then return to the starting position. Now repeat the exercise by switching the leg.

To make this exercise more challenging, you can get to the next lunge without taking a pause.

  • Single-Leg Row

Hold the sandbag at arm’s length and raise the left leg behind you simultaneously as you lower your torso, making sure it is parallel to the floor.

Pull the bag to your chest and slowly lower it. Now hold for 15 seconds and switch legs.

You can follow this 15-minute workout routine and double, triple or quadruple the time for a more intense workout.

Over to You

There you have it. We hope this piece of content brought great value to you and your fitness endeavors.

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