Best At Home Exercise Equipment for Small Spaces

Although we know we need to workout , many of us avoid going to the gym at all costs. Perhaps the price of the membership scares us away, or maybe between work, church and social media, we just cant seem to fit exercise in our busy schedules.

Certainly hitting the gym is way too much trouble. But are there other option?

Whatever the reason is, anyone can easily begin their exercise journey at-home routine with little cost. No gym membership necessary.

Here are some of the best workout equipments that can get you in tip top shape in the comfort of your own home.

Push-ups Bars

The simpler the exercise, the easier it is to stick with it until it becomes a routine. Doing push-ups is an easy way to begin an exercise program because they cost nothing and can be done almost anywhere. Many people hate doing push-ups, but there are important arguments to consider it one of the most complete forms of exercise. Using your own body as the weight will create a head-to-toe workout that will leave you sweating.

In addition to working your arms, chest, and shoulders, you’ll also target your abs and glutes. You can try different variations of push-ups such as wide grip or close grip. Wide push-up will mainly work your chest while a close grip push-up will target the triceps.

Pull-ups Bars

Doing the pull-up is also another inexpensive way to begin exercising at home. All you need is a sturdy pull-up bar, which can be found at any sporting goods store. If your home does not have a door frame that you can hang a bar from, you might consider purchasing a pull-up stand. As an added bonus, you can use the bar to work your abs by doing leg lifts. Because pull-ups tone your back muscles, they will complement the work you’ve been doing with push-ups. Pull-ups can be performed in a variety of ways to ensure you don’t get bored. For example, the overhand pull-up will target your lats while the (underhand) chin up will isolate your back and biceps.

Bulgarian Training Bags

The Bulgarian training bag is one of the most space-friendly and versatile pieces of exercise equipment you can own. Because of the weight and size of Bulgarian training bags, you can expect to tone up rather quickly. In fact, many bodybuilders compare working out with the bags to carrying a giant chunk of meat. Bulgarian training bags are available in different sizes, so it’s up to you to determine which weight is best for your fitness level. The number of exercises that you can perform with a bag matches those provided by the most sophisticated gyms, making it highly budget-friendly.

Exercise Ball Workouts

The gym ball can be a real lifesaver when it comes to back and neck pain, and there are numerous other ways you can use it to workout. Exercise balls are excellent for improving stability and adding extra mobility to your joints. In addition, they can add an element of fun to your workouts. This light-weight, inflatable tool is primarily meant to stabilize, which is what makes it so useful for other disciplines such as yoga and Pilates. For example, you can use a ball to work on balance and stability while engaging your core muscles at a deeper level.

Videos

At-home videos are a great choice to begin working out at home because they usually don’t require much equipment. In addition, you’ll be able to take advantage of the instruction that comes with a workout DVD. Try getting on YouTube and find a workout that you’ll enjoy. From walking, dance, weight lifting, yoga, and cardio, you’re bound to find a few workouts! If you are new to home workouts and workouts in general, try the beginners’ videos first, then move to more complex and more demanding exercises; this way, your body will get a chance to get used to exercising and you will feel motivated to keep on improving with every new exercise you add.

Kettlebells

One way to add resistance is to use kettlebells. If you have never seen one, they are the weights that look like a cannonball with a handle. What is especially good about them is that they can be used by everyone, beginners and more advanced as they come in various weights and you can use them to do many exercises, such as lifts, shoulder presses, and lunges. They are easy to use and the workouts with them offer a lot of flexibility; that’s why everyone should consider training with them.

Resistant Bands

Make your bodyweight exercises more challenging by adding resistant bands. These will bring external resistance to your exercise that your muscles have to work against. You can also use them for stretching out. If you are having any doubts about using weights, or you are a beginner, you can use the resistance bands instead; these are easier to do, more comfortable and safer; they will definitely help you stretch out the muscles and build them up. Resistant bands are small, lightweight and cheap. They come in looped and non-looped bands and are versatile and easy to use. It’s also possible to get a full-body workout with resistant bands.

Workout Apps

Subscribe to a work out app. Try the free trial period first before you decide to commit to one app. Make sure to cancel in time to avoid being charged. There are enough free workout apps on the market to give you a free workout for a few months. Most of the workout apps have reminders/notifications options that will remind you to do your exercise daily, and this can be quite helpful if you often forget to exercise due to a busy schedule. Once you have done the trials, if you like the program, you can consider subscribing to it. Some of these workout apps also offer different dietary programs and meal plans that can additionally help you with your workouts.

Step Aerobics

Remember back in the days when fitness enthused use to wear leotards as their workout attire? Well, those were also the days of step aerobics. There is a reason why these have stuck around for so long. Step aerobics has all the benefits of a high-intensity cardio workout as it improves the overall fitness by building, strengths and reducing fat, while at the same time, the workout with it does not put any additional stress on your joints. Moreover, step aerobics is quite simple and easy to use: all you have to do is step on and off the platform at an intensity that gets your heart up. You can also use the stem platform as support when you do strength training. It is your all-in-one cardio and strength training equipment. And you won’t even have to worry about making space for it in your home: once you are done with the training, store it under the bed.

Medicine Balls

Medicine balls are weighted balls fill with gel. They are durable enough to endure a slam on the floor, against the wall or a trampoline. If you want to mix up your workout, do so by adding medicine balls. Medicine balls often are described as a must-have accessory because they help you develop your coordination and balance, and that is quite an important part of any workout. These are also quite good for your health, like Roberts, the person who coined their name “medicine ball” says, using them “invigorates the body, promotes digestion, and restores and preserves one’s health“. Definitely worth giving a try, don’t you think?

Jump Rope

We played with it as kids, but the truth is, jump ropes are one of the healthiest, good pieces of equipment for moderate-intensity workouts. They are quite cheap so you won’t have to worry about spending too much, and, yet, they will give you a full-body workout. Jump ropes are also quite good for people who try to lose weight as exercising with it burns many calories in a short amount of time. They can also help you tone your muscles. Please, don’t be afraid to experiment with them: try rope jumping, skipping rope, alternate foot jumps, boxer step jump, single-foot jumps, crisscross, side swing, high knees jump, etc.

Bosu

Bosu – interesting name, and if you are wondering what does it stand for, this name is actually an acronym for “Both Sides Up” which is quite clever as it refers to both ways a bosu ball can be positioned. A bossy ball is a rigid platform to which an inflated rubber hemisphere is attached; you can flip it on either of the sides, depending on the exercises you do. If you want to work on your balance, try adding bosu ball to your training: the unstable surface will help you improve your balance for sure. You can also use the bosu ball for jumping activities, stretching as well as aerobic fitness and strength training.

Battle Rope

We see them being used in almost any promotional video for exercising, and there is a reason for that. Battle ropes are good for a vast variety of exercises and workouts, especially for high-intensity interval trainings. Depending on what your goal is, you can buy different types of these battle ropes: for building up muscle it is best that you use a 2inch or thicker, between 40-60 feet long battle rope, while if you just want to increase cardio stamina than a 1.5 inches or less battle rope long 40-60 feet will do the job. When you use the battle rope, you are making a variety of “waves” and doing the maximum level of cardio as your upper body is under prolonged tension which helps you build your muscle, power, and endurance.

Sandbells

If you are looking for free weight, the SandBells are probably the most versatile and effective choice that you will run into. Sandbells are basically soft, disc-shaped neoprene bags filled with sand, and like other free weights can be used in pairs or alone. The best thing about Sandbells is that they have simply reinvented the free weight exercising: you can use them inside and outside and there are many exercises that work really well in combination with them. As we mentioned, they are challenging as the sand inside, unlike the usual firmness of the traditional free weights is unpredictable and will definitely keep you on your toes, completely focused on your exercise. Sandbells can be used for full-body workouts, strength workouts, total body conditioning, and even weight loss exercises.

Weighted gloves

Weighted gloves have become more popular nowadays as they are much more convenient when it comes to adding resistance to a workout than the regular carrying hand weights. The weighted gloves, as the name suggests are fingerless gloves with attached weights in their design (usually 2lbs or less.) If you want to increase the intensity of your cardiovascular workouts and at the same time improve your muscle tone, use the weighted gloves during your training. They are quite flexible as they can be used during many exercises as well as activities such as running, kickboxing, shadowboxing, etc.

Weighted West

The simple rule of exercising is if you want to build endurance and strength, use weight during your exercises. And one way to add weight is definitely by adding a weighted vest. A weighted vest is simply a vest made of heavy material, or lighter but equipped with small pockets that can be filled with small steel bars, tiny sandbags or other weight objects. When you use the weight vest, your lower-body muscles need to generate more force against the ground which improves your strength and power and tones the muscles. These vests are best for body-weight exercises, as well as outdoor activities like running or speed, agility and quickness drills. You can also use them if you are tired of your regular exercises and you want to “spice things up”. They will increase the intensity of the exercise that otherwise had become easier for you.

Sliders

Sliders force you to engage our muscles the entire time of your exercise and that is why trainers keep on recommending them.   When you use sliders correctly, over a period of time you will notice that you have drastically increased your balance and core strength. Besides contributing to core stability, sliders also make your muscles work more intensely than usual. Every exercise, combined with sliders, feels more challenging.

Ankle/Wrist Weights

Ankle and wrist weights are wearable, wide, weighted straps that wrap around your ankle or wrist and attach with Velcro. They are one of the simpler, easier gears and are good for most of the cardio workouts or running/walking activities. The main purpose of the ankle/wrist weights is to increase the resistance and with that make the exercises more challenging. Nevertheless, please keep in mind that although these may look innocent enough, even the lighter ones, from 1-2 pounds can effectively and significantly boost the intensity of the workout and increase the pressure. So, please make sure that they are not too heavy and will help you improve your exercises but not cause you too much pressure and pain.

Don’t let the fear of the gym scare you away from fitness. Your fitness should be part of your regular, everyday routine, regardless of the where it is done. You can get in great shape and good health working out anywhere. All you need is commitment and consistency.

Start your workouts without weights. As you watch your favorite show, try out the  bed, wall, and couch  exercise routineRemember, this is the beginning of a journey so start slow . Don’t go all in too quick . Make a schedule and stick to it. You can break your workout in 15 minutes increments and go longer when time permits.

Don’t Be So Salty: High Sodium Food to Avoid

While some salt is necessary for good health, too much salt creates health problems such as high blood pressure. Excess salt in the body attracts excess water. Where salt goes water follows. Unfortunately our kidneys are not efficient at removing the excess water. Consequently the excess water causes an increase in circulatory volume that requires more force to push the blood throughout our body. This results in high blood pressure.

One of the signs of excess water intake is swelling in your ankles, feet, hands and fingers. It is visible in those area because the fluid shift in the tissue and pools in the dependent areas by gravity.  In the medical community this is called dependent edema.  A diuretic and limb elevation can alleviate the problem. If your legs or hands get swollen lay down and  place them in a  position so that they are over your heart and the fluid can be redistributed throughout the body. You can prop them on pillow to help.

If you do not have any heart or kidney problems then drinking water can also help reduce the sodium and edema.

Diuretics  also known as water pills are usually prescribed to help facilitate removal of excess water.  Once you start to urinate excess fliud your blood pressure will decrease as well. Most people with high blood pressure are prescribed a diuretic and another class of blood pressure medication to help reduce their blood pressure.

Most people know that a low sodium diet is a good way to avoid such problems. However, to stay within the recommended guidelines of less than 2,300 mg of sodium per day for a normotensive, a person must have less than 500mmg of salt per meal. But if you have high blood pressure the recommended daily salt consumption is less than 1300mg daily. Depending on how many meals you eat per day this will be the equivalent of 3 – 4 meals at 200mg – 300 mg per meal or snack. Consuming this little sodium is hard for many people because sodium is added to food to give it flavor. A sodium less meal is quite bland and not enjoyable to people who are accustomed to adding salt to everything.

People try to avoid the obvious culprits, such as pretzels, chips, and popcorn, but still end up eating too much salt because it’s added to a lot of food and is the reason why you enjoy that meal so much. The following foods have surprisingly high sodium content that will easily put you over your daily allowance.

Seasoned Bread Crumbs

Seasoned breadcrumbs are often added to casserole or chicken dishes without a second thought. But it does not just contain bread and harmless seasonings. One of the seasonings added is salt, around 2,000 mg in only a one-cup serving. That’s nearly all of the daily recommended salt allowance, in one meal. Make your own seasoned bread crumbs instead of purchasing them.

Seasoned Batter Mix

Boxed batter mixes are used for frying and baking mostly, chicken, seafood or shrimp. Most have a combination of corn flour and cornmeal that makes it more crispier when fried or baked. You will find salt as one of the listed ingredient. Even if you are counting your salt intake,  it very difficult figure out how much sodium is in a  serving . Furthermore,, it usually takes several servings to achieve the desired taste.

Teriyaki Sauce

Although a popular ingredient in Asian cuisine, just one tablespoon of teriyaki sauce contains between 650 and 700 mg of salt. That’s almost the entire allowance for one meal, more than one meal if you use more than one tablespoon for a serving. If you must use teriyaki, use it sparingly. When eating out, order the sauce on the side so that you can control how much you add to the dish.

Boxed Cereal

High sugar content is not the only thing to worry about when shopping for breakfast. Many popular boxed cereals can have up to 250 mg of sodium per cup. Since most people do not eat just one cup of cereal at a time, the total amount of sodium consumed adds up fast. You can reduce the amount of sodium and still enjoy your favorite cereals by reading the labels and mixing your favorite brand with a low-salt choice.

Vegetable Juice

Vegetable juice seems like a healthy beverage of choice. It can also be added to several other dishes for flavoring. But one cup of it contains about 470 mg of salt. If you cannot make your own vegetable juice cocktails, shop around for the brands with the least amount of sodium. They might not taste as good but at least your blood pressure wont be affect. The best option is to eat the vegetable instead of drinking the juice.

Pasta Sauce and Tomato Sauce

It is easy to prepare a big bowl of spaghetti and think you are consuming a low-sodium dish. That may be true if you are not adding spaghetti sauce. Many of your favorite brands contain at least 500 mg of salt in only half a cup. Most people add more than that to their spaghetti helping. One solution is to make your own sauce. Otherwise, look for brands that offer “no salt added” versions, or compare labels to find the brand with the least amount of salt.

Frozen Dinners

Frozen TV dinners are cheap and efficient. If your are tracking your calories, this is the easiest method to keep track of the calories and other nutrients. Every thing you need to know is on the box and you don’t have to guess the calorie or nutrient information. If you use a fitness app, you can scan them directly into you tracker log and track your consumption of various nutrients.  Take note of the high sodium content in most. A minimum of 300 – 400mg. These number add up quickly so beware.

If you have high blood pressure reducing your sodium  intake can decrease your blood pressure by  5 – 6  mm Hg and if your blood pressure is normal reducing your sodium  intake can reduce your blood pressure by 2-3 mm Hg.

Consuming too much salt on a daily basis is easier than you may think.  The aforementioned examples are just few sources that people usually over look. It is always best to read the labels of the foods you purchase and compare the serving amount to the actual amount you plan to eat. Whenever possible, consider making your own versions so that you know how much, if any, salt is added. If you keep a wary eye on the labels, you will not be unpleasantly surprised later with a high blood pressure.

4 Factors to Consider When Planning a Home Gym

If you are working on getting into shape, getting healthy or plan to take your fitness to the next level, a home gym can be a great convenience. Imagine not having to change clothes and find your gym bag and car keys to go work out. Even better, imagine showering afterward in your own bathroom rather than a shared locker room!

But a home gym is also an investment. Too many people decide to have a home gym because they impulsively buy a piece of equipment on sale, or because they gave in to late night infomercial temptation. Instead, before you sink any money into your dream exercise room, take some time to think about your wants and needs for your fitness space. Here are four factors to consider.

1. Purpose

Your first consideration should be your goals for your home gym. Are you looking to build and tone your muscles, or mainly cardio workouts? Or some combination of the two? You may not have the budget or the space for both, so you should begin by deciding what your focus will be. This will help determine type of equipment to purchase. You might not need barbells and dumbbells if you are not planning to build muscle or strength. Resistance bands can do the trick. Furthermore, the are way cheaper , take up less space and easy to maintain.

At this point you can also consider whether you can reach your ideal home gym in stages. Maybe you would ultimately like to have a treadmill and a nice weight setup, but your priority might be the strength training equipment. So you may want to start by investing in the weights, and continue running outdoors at first, then add a treadmill later.

2. Space

Where will you locate your home gym? You may have an extra bedroom, a basement, or another area in your home that you can dedicate to exercise. This gives you the option to install a full weight setup, or a larger machine like an elliptical or stair climber. But if you are carving out space in the corner of your bedroom or home office, you will have to think in terms of smaller items, like a treadmill or stationary bicycle that can fold up and out of the way when not in use.

Your available space can also affect your plans in other ways. For example, if you want to create a weight room in your basement, check that you have enough clearance overhead for your highest lifts. If using an upstairs room or an attic, make sure you have the necessary floor support before installing heavy equipment.

3. Budget

Fitness equipment can be a huge expense, but it doesn’t have to completely drain your bank account. There are many opportunities to buy used equipment in excellent condition. You can also build your collection a little at a time or begin with activities like yoga that don’t require much gear. Equipment that requires electricity might cause an increase in your electric bill.

When budgeting for your home gym, think beyond the main pieces of equipment. You will need items like mats to go under a weight bench or machine, and some mirrors to check your form as well. You can also invest in one main piece of equipment and then expand your options with cheaper items like small barbells, kettle bells, or an exercise ball. Resistance bands and pull up bars are inexpensive, versatile, and require almost no space room to store.

Leave room in your budget for the things that will make your space functional and comfortable. You may need want to install some lighting, or a television and sound system for video workouts, motivating music, or just to have something to watch while you exercise. If you use a subscription service like Daily Burn or Peloton, don’t forget to build the monthly fee into your budget.

Ventilation is another critical consideration. You will definitely want some kind of fan to keep the air moving when you are working up a sweat, so make room in your budget for a ceiling fan or larger floor fan. If your workout space is somewhere that is more difficult to heat or cool, like a garage, you may need a portable heater, air conditioner, or both. In a basement space, you may need to add a dehumidifier as well. Remember, if your space isn’t comfortable to work out in, you won’t use it!

4. Maintenance

Finally, make plans for maintaining and repair of  your home gym equipment. If you invest in a piece of expensive and complicated machinery like a bike or elliptical, be sure you take the time to learn how to do simple adjustments and upkeep on it. Alternately, plan your budget so you can afford a professional service call at least once a year.

A home gym is a great addition to your living space if you have the room, budget, and motivation for it. If it’s something you are considering investing in, take the time to plan it carefully. You don’t want to spend time and money on something that you ultimately don’t enjoy using, or worse, don’t use at all!

How to Reduce Sodium in Your Diet : Six Ways To Reduce the Salt You Eat To Below 2300 mg Per Day

Eat like a Rastafarian

Sodium chloride also known as table salt is an essential component of a healthy diet. It plays a major role in balancing water in the body.  But in the developed world we consume far more salt than we actually need. According to the Center for Disease Control (CDC) the American diet contains more than 3500 mg of salt per day. Conversely, many native human populations consume less than one gram per day like the Rastafarians also known as Rastas.

Rastas are a group of people know mostly in Jamaica and Ethiopia and they consume an I-tal diet. The diet is mostly plant based and meatless. The Rastas do not add salt to their food. Since their diet is mostly vegetable, they believe that all the salt the body needs can be found in the vegetables they eat. And they are correct. Although low,  some plants naturally contain sodium.  Most vegetable fall in the sodium free or low sodium category. To add flavor to their food, they use herbs. Therefore, it is possible to enjoy a meal without added salt.

Lower Your Blood Pressure Naturally

If you have high blood pressure or want to prevent high blood pressure the American Heart Association recommends consuming less than 1500mg/day. This low sodium diet option will decrease your blood pressure by about 5 – 6mm Hg.

Although this might not seem like a significant reduction, even a small decrease can prevent you from progressing to a higher stage in the blood pressure range. On the contrary you can also move to a lower stage with a decrease in blood pressure.

Given that eating too much salt is so bad for us, how can we reduce the amount we eat? Follow the six tips below and see how you get on.

1.Beware of Processed Food

Contrary to what you might believe the added sodium is not from table salt but is from processed and restaurant food. Due to our busy lives we eat out too much and turn to fast food for a quick meal. As much as three-quarters of the salt we consume comes from processed foods. Everyday items such as bread, soup, breakfast cereals, stock and processed meats, including sausages and ham, contain high levels of salt. It isn’t always possible to cook everything from scratch, but try cereals with no salt, like porridge or muesli, and stick to homemade soups and stocks. These can be made in large volumes and frozen for later use. If you have a large family, invest in a bread maker. You will reduce your salt intake and save money. Lastly, look out for salt in canned vegetables and choose those with no added salt. Here are  some examples comparing natural and processed foods:

  • Salmon  Raw  110 mg serving, canned 570mg, smoked 1880mg
  • Peas Raw Trace  Canned 250mg

2.Don’t Add Extra Salt

Avoid adding salt to food during preparation or at the table. Remember, the more salt you consume, the more your taste buds rely on it to taste food. You can wean your taste buds off salt. As you reduce your salt intake your sense of taste will improve over a few weeks. If you do need to add salt, add it after you cooked and taste the food. Ask yourself if you really need that added salt.

3.Use Good Raw Ingredients When Cooking

Some food ingredients in pre-prepared meals are unrecognizable. If it has too many syllables or  you cannot pronounce it or spell it you probably should not eat it. Preservative and salt is added to packed food to keep it on the shelves or in a bin for years. In addition, since salt is cheap, it is included in processed foods to allow the amount of expensive ingredients to be reduced. A 260z container of salt cost about $5-$7 US.

4.Spice It Up

Use alternative flavor enhancers like garlic, pepper, herbs, chili, wine and lemon juice. These will add flavor and make food more interesting without increasing the salt content. No MSG. Choose low sodium soy sauce. Sea and Kosher salt also contain sodium so use them sparingly.

5.Eating Out

The cooks in restaurants don’t care about your health. Nor do they track the amount of salt they add to the dish. Don’t bother asking about salt content when eating in restaurants. You will not get a correct amount. It’s best to assume it’s high. Additionally, be aware that condiments such as tomato ketchup, salad dressing, mayonnaise and soy sauce can contain high sodium levels.

6.Track Your Salt Intake

Be salt-aware and try to stick to the daily target of 2300mg  or fewer per day. Food labels now display salt content, so check these carefully. Be aware that the sodium content may be given rather than the salt content. Multiply the sodium value by two-and-a-half to calculate the salt content, e.g., one gram of sodium is equivalent to two-and-a-half grams of salt.

Sometimes it hard to figure out the serving size of food. The package is not always clear and it gets confusing when you start adding ingredients . For instance, when you are making pancake and you add the dry mix plus butter , egg and whatever else it calls for, can you really calculate the sodium content correctly? Remember, unless stated the nutrition information is not per package but per serving.  Look for food with the below amount of sodium as follows:

  • No added Sodium
  • Vey low sodium- 35mg or less
  • low sodium-140mg or less

Dieticians are experts on food and nutrition. They spend years in school studying  how food affects our body. Talk to a dietician if you can. They can further guide you on how to manage your sodium intake.

 

What Is Salt Used For?

What Is Salt?

It is something that almost everyone keeps in their kitchen. It is the fresh, sharp taste of the breeze coming off the seashore. It is necessary in our world so that “life may always have flavor,” according to the famous and heart-warming 1946 American movie, It’s a Wonderful Life. So what is salt, how is it produced and used, how does it affect our health, and how can we use it wisely?

Salt is a water-soluble crystalline compound otherwise known as sodium chloride, with the chemical symbol NaCl. It looks white when it is in small crystal form, and transparent when seen as large crystals. It is found naturally in sea water and as rock salt.

Sources

Salt is produced by evaporating sea water and underground salt deposits, and by mining rock salt. It is the world’s most plentiful non-metallic mineral, and although the world uses over 250 million metric tonnes each year, scientific estimates cannot predict a time when the supply will run out. This is because the amounts found naturally underground and in the ocean are immense, and some salt is naturally recycled in nature.

Uses

Sodium chloride has many uses, some commonly known, and others more obscure.

  • For thousands of years salt has been used as a preservative for food.
  • Taken orally, it can be used as an emetic to induce vomiting.
  • It is a popular and common seasoning for enhancing the flavor of food.
  • Salt is used for road maintenance on snowy roads to melt the ice and snow and prevent it from freezing again.
  • Manufacturing industries use it in their production processes for a huge range of products, a few of which are: clean water, chlorine, medications, detergents, cosmetics, cell phones, televisions, solar panels, glass, plastics and rubber.
  •  It is employed as the perfect vehicle for supplying an iodine supplement to people who may otherwise be deficient in iodine, thereby assisting thyroid   function, preventing goiter, and reducing the risk of impaired fetal brain development and intellectual deficiency.
  •  It is found in fire extinguishers.
  •  Sodium chloride solution, commonly called normal saline, is used medically as an intravenous fluid replacement, and a wound cleanser.
  • Livestock require significant amounts of salt.

Health and Diet

Sodium chloride is necessary for the health of the body, assisting with the maintenance of fluid and electrolyte balance, the relaxation of muscles, the regulating of blood pressure, and the transmission of nerve signals. A deficiency of sodium chloride might occur due to extended periods of vomiting or diarrhea, overuse of diuretics (expelling water from the body quickly), a very high fluid intake (diluting the existing sodium chloride), or as a result of kidney problems or some types of cancer. Symptoms of deficiency are: nausea or vomiting, headache, dizziness or fainting, disorientation and muscle cramps. In extreme cases, seizures, brain damage, coma and death could occur.

More common, however, are the health issues caused by excessive use of salt. It is a well-known fact that a growing number of the world’s population consume a diet which features a high intake of salt. The increased production and consumption of processed food is widely blamed for this unhealthy trend, as well as the popularity of fast food, and the tendency to overeat in general. Salt is added in significant amounts to processed food like salted meat, dairy products like margarine, bottled sauces and pre-prepared meals. Snacks such as chips, nuts, muesli bars and confectionery are also labeled as high-sodium products. In fact, more than eighty percent of the salt in our food is added at the table, while cooking, during processing, or in restaurant meals or fast food. Only a small amount is found naturally in our food, and this is usually as much as the body needs.

Too much salt in the diet can result in high blood pressure, which in turn increases the risk of kidney disease, and cardiovascular problems such as stroke and heart disease. This is especially relevant to those already susceptible due to existing health conditions or old age. The body knows to regulate the amount of salt in our system, and we develop thirst if our salt levels are too high, signaling the need for more water to dilute it.

An average teenager or adult requires approximately 1500 mg of sodium daily, while children require around 1000-1200 mg each day. 2300 mg is the upper limit that an adult can have in a day, and exceeding this amount increases the risk of developing health issues. Approximately 40% of salt is called sodium, so when assessing the amounts in food, it is the sodium levels that are often counted.

Make Good Choices

With some thought, however, it is easy to make the right choices and reduce our salt intake if we need to, while still enjoying the essential benefits that salt provides for our body.

  • Read food labels and choose low-sodium options.
  • Eat more fresh and natural food, avoiding unnecessary packaged and processed food, or pre-seasoned or flavored meat.
  • Cook at home, where you can control what you add to your meal.
  • Choose foods with less than 350 mg of sodium per serving.
  • Eat a variety of healthy grains and cereals, especially those with low salt or none at all, such as barley, rice and quinoa.
  • Reduce the amount of snacks, particularly those with excessive amounts of salt, like chips or salted nuts.
  • Buy smaller sized meals when eating out.
  • Use spices and herbs to increase the flavor of meals, without relying on adding too much salt during cooking or at the table.
  • Encourage family members to eat fresh fruit and vegetables for snacks.

While salt remains both a friend and a foe, it is still an integral part of the daily maintenance of our body’s health, and a major contributor in the manufacturing of a huge amount of the world’s man-made products. Using it wisely is best, and keeping it to a safe level in our diet is important for a healthy, happy life.

What Foods Can Lower Blood Pressure

 

High blood pressure, or hypertension, is a leading health problem across most modern societies. Approximately a third of adults in the U.S. have significantly high blood pressure which threatens their well-being, while a further third have blood pressure readings lying above the ideal range.

Uncontrolled hypertension can lead to several life-threatening health problems. It puts a heavy strain on the heart, increasing the risk of cardiovascular disease including heart attacks, and it also contributes to kidney disease and strokes. In the U.S. alone it’s estimated that high blood pressure is a primary or major cause of over 1,100 deaths each day.

Although in some cases genetics play a part in determining who will develop high blood pressure, this in not the case for most of the population with hypertension. Much of the danger is linked to lifestyle factors, with diet making a huge contribution. A poor diet can be a direct cause of hypertension, while a healthy diet will not only reduce the risk, but can help control the symptoms if the condition is already established. So what should you consider if you want to eat in a way that encourages lower blood pressure?

The American College of Cardiology states that diet modification that mimics the DASH diet plan  can lower your blood pressure my approximately 11 mm Hg.  At first this might not seems like a significant reduction  but if a 10mm Hg reduction in blood can prevent you from adding another blood pressure medication then it something worth exploring. It all starts with evaluating your current food choices and modifying where necessary.

Foods to Avoid

Salt is far and away the most dangerous dietary cause of high blood pressure. Too much salt in your body reduces you kidneys’ ability to flush out excess fluids, and the resulting high levels of water in your system directly raise blood pressure. While a certain amount of salt is necessary for life, the average western diet contains more than twice the recommended maximum amount.

While it’s a good idea to reduce the amount of salt you add to meals at the table, the majority of the salt you eat will probably be in the form of highly processed foods. Trying to eat fresh ingredients wherever possible is usually far more effective in reducing your salt intake than sprinkling a little less on your food at mealtimes.

Also, foodstuffs which are high in saturated fats should be avoided. These fats raise your blood’s cholesterol levels, which can lead to deposits building up in your veins and arteries, forcing your blood through a smaller space and so raising your blood pressure.

Foods to Eat More Of

However, controlling blood pressure isn’t all about restricting your diet. There are several foods which can have positive effects if you eat more of them.

– Foods high in potassium can help your kidneys filter out excess sodium in your blood, therefore reducing salt’s harmful effects. Good sources of potassium include leafy greens, sweet potatoes, wild salmon, beans, and bananas.

– Fiber plays a vital role in reducing cholesterol levels in your blood, yet most people don’t consume enough of it. Foods that are rich in fiber include most types of grains and cereals, beans of all kinds, berries, leafy vegetables, and nuts and seeds.

– Magnesium is thought to have a modest influence on lowering blood pressure, particularly in older men. This vital mineral is found in many of the same foods as potassium, as well as in fruits including apples and figs.

– Garlic has long been held to help purify the blood and improve circulation. However, much of the benefit is thought to be lost through cooking, so if the prospect of consuming raw garlic is worrying, consider taking it in capsule form.

In essence, the best way to control blood pressure through your diet is to eat plenty of fresh fruits and vegetables, and avoid highly processed foods as much as possible. If you choose to eat meat and dairy, then opt for lean and low-fat versions, and try to reduce the amount of salt you add to food both in cooking and at the table.

Eating well may not be a 100 percent guarantee that you’ll avoid high blood pressure, but of all the factors under your control, it’s by far the one with the most influence, and a good diet will benefit your health in many other areas along the way.

Does Coffee Cause High Blood Pressure?

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Get your Brew On

Is a trip to Starbucks part of your daily ritual? It is for many people, male and female alike. Fortunately, recent studies show drinking coffee has health benefits. For example, coffee drinkers enjoy a lower risk of Parkinson’s disease, type 2 diabetes, and gallstones. Some studies even link coffee consumption with a reduced risk of cardiovascular disease. But what if you have high blood pressure? Coffee contains caffeine and one concern is the caffeine in coffee may cause a rise in blood pressure. What does science say about coffee drinking and hypertension? After all, it could be the substance that is preventing from reaching your blood pressure goal.

How Coffee Affects Your Heart and Blood Vessels

When you drink a cup of caffeinated coffee, it stimulates your sympathetic nervous system, also known as the fight-or-flight system. This is the division of your nervous system that speeds up your heart rate and gets you ready to fight off a predator or escape! That comes in handy in certain situations.

One reason coffee wakes you up and makes you more alert is because it elicits this fight or flight response. However, if you’re a habitual coffee drinker, you become somewhat desensitized and feel less jittery and hyped up unless you drink more.

The caffeine in coffee also causes blood vessels to narrow briefly after you drink it. When your blood vessels clamp down, it causes a temporary rise in blood pressure. Usually, this effect is brief. The rise in blood pressure is more pronounced if you aren’t a regular coffee drinker. In fact, one study found that getting the caffeine equivalent of 1.5 to 2 cups of coffee raised blood pressure by 8 mmHg (systolic) and 6 mmHg (diastolic).

The bump up in blood pressure lasts for up to 3 hours after drinking coffee. For most people, this transient increase in blood pressure isn’t dangerous. However, it could be a problem for people who have poorly controlled hypertension.

Can Coffee Raise Blood Pressure Longer Term?

If you drink a lot of coffee, especially if you’re not a regular coffee drinker, it could trigger a rise in stress hormones, including cortisol and adrenalin. According to some studies, cortisol can remain higher for up to 12 hours after drinking large amounts of caffeine. Cortisol causes the body to retain sodium and this leads to a more persistent rise in blood pressure. If you combine excessive coffee intake with other factors such as lack of sleep or stress, coffee may cause a sustained rise in blood pressure. On the plus side, coffee drinkers develop some tolerance over time and cortisol levels don’t rise as much when they drink their daily brew.

Coffee and the Risk of Developing Hypertension

The fact that coffee causes a short-term rise in blood pressure sounds ominous, especially if you’re at risk of developing hypertension due to family history. But consider this. Studies also link consumption of coffee (4 or more cups daily with a lower risk of developing high blood pressure.

Why might this be? It may relate to the other components in coffee. Coffee is the number one source of antioxidants in the American diet due to its high polyphenol content. Polyphenols have antioxidant and anti-inflammatory activity and may counter the blood pressure raising effects of the caffeine.

In fact, some studies show that polyphenols improve blood vessel function. One consequence of this is the arteries that carry blood open up wider and blood pressure drops. Remember, you become somewhat tolerant to the effects of caffeine, so it’s less likely to trigger a rise in blood pressure after you drink it for a while. However, you don’t develop tolerance to the beneficial effects of the polyphenols in coffee. Therefore, once you become a habitual coffee drinker, your blood pressure can drop to the effects of the polyphenols in coffee.

The Bottom Line

Caffeine causes a temporary rise in blood pressure in some people. This effect lasts several hours before blood pressure returns to normal. Some people who have poorly controlled hypertension may have a sharper or more sustained rise in blood pressure. There needs to be more studies looking at this.

Also, if you consume excessive amounts of caffeine and experience a rise in cortisol, blood pressure can remain high for up to 12 hours afterward. But, as a whole, drinking coffee doesn’t increase the risk of developing high blood pressure and may modestly reduce the risk. The best way to see how your blood pressure responds to caffeine is to take it every hour for a few hours after you consume a few cups of coffee and record the values. Save them and show your physician on your next visit.

There are also genetic differences in how quickly people break down caffeine and this can impact blood pressure as well. So, know what your blood pressure readings are when you drink caffeinated beverages, including coffee. Fortunately, they’re easy to monitor!

References:

Northwestern Medicine News Center. “Coffee Consumption Linked to Lower Risk of Death”

HealthLine.com. “Does Coffee Raise Your Blood Pressure?”

Expert Review of Cardiovascular Therapy. Volume 15, 2017 – Issue 3.

Psychosom Med. 2005; 67(5): 734-739.doi: 10.1097/01.psy.0000181270.20036.06.

Medscape Family Medicine. “Higher Coffee Intake Tied to Lower Mortality Risk”

 

 

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What To Do If You Hate Running

Hate Running? Then Ruck On Baby

For many people, running is the worst punishment imaginable. In fact, it’s an activity that coaches like to actually dole out as punishment. However, it’s a popular exercise because of its ability to shred large amounts of calories, burn fat and increase your cardiac and respiratory function. While  running is great for making you high, it’s not so great for your knees and joints. Running is a high impact exercise, and can be damaging to your joints over long periods of time. This is particularly true for people who are overweight, as the added stress of weightcan do serious damage to your joints. It’s not recommended for people with joint disease.

If you had a recent heart attack, uncontrolled diabetes, uncontrolled high blood pressure, COPD, Heart Failure, aneurysm, irregular heart rate or angina you have a good excuse not to run.

Fortunately there are other options that can offer you the same benefits without the distress.

Interested in a lower impact exercise that can burn a comparable number of calories? Then rucking might be for you. This exercise originally developed from military training routines of slogging a heavy pack for miles can shred fat fast, and all you need is a backpack and some weights.

What do you need for rucking?

Getting started with rucking is easy. In fact, it’s so easy you’ll wonder why you didn’t do it years ago. All you need is a backpack and some weight to add to it. The type of weights people add vary, and it can really just be anything you have lying around. People who ruck a lot for fitness tend to use sandbag weights since they’re softer. However, you can also use hand weights or whatever you have laying around.

If you’ll be rucking with around 20 pounds or so, then any old backpack will probably do, but if you plan to ruck using 40 pounds or above, then you may need to invest in a heavy-duty frame backpack. These are popular with hikers and most outdoor goods stores should have them available.

How To Plan a Rucking Routine

Start with about 20 pounds and go from there

Most people start with around 20 pounds of weight. Find something you can use that weighs this amount and fit it securely into your pack. If you’re using something like hand weights, wrap them up in a towel or a jacket to keep them from digging into your back. Many long-term Rucking enthusiasts will use sandbags for this reason because they’re soft.

Secure your backpack straps properly

When carrying a load it’s important to secure that load properly to your body to avoid strain on your shoulders. Remember how you used to slouch your backpack to look cool in high school? Don’t do that unless you want to hurt yourself. Cinch the straps to a comfortable level so the weight is evenly distributed. Your shoulders shouldn’t hurt, and you should be able to securely fasten the chest strap, which hopefully you have because it helps a lot to keep things situated properly.

Walk

Then just go for a walk. It really is as simple as that. You can take a walk around your block, you can go walk in the park, or you can even walk on the treadmill and watch Netflix in the comfort of your living room if you want. You can start at any pace that is comfortable for you, but it’s best to keep it at 4 MPH or less in order to reduce the risk of injury. You don’t want to be running or jogging with your pack as it adds strain to your knees and joints. 3.5 MPH is a pretty comfortable speed which also allows for good calorie burn.

How many calories can I burn rucking?

There aren’t many calculators out there that are rucking friendly, but to get an estimate of your calorie burn you can use a normal walking calculator. When it asks for your body weight, just add your ruck weight to that number. You’ll find that you should be able to squeeze significantly more calories out of a plain old walking routine this way. A 170-pound person walking 3.5 MPH for 1 hour will burn about 689 calories. If you add a 30-pound ruck into the equation, you’d burn 881 calories for the same amount of time.

Why you need to continue to add weight

People who weigh more burn more calories for the same activities. As you lose weight you’ll need to add more weight to your pack to accomplish the same amount of calorie burn. You could of course also ruck for longer as your endurance increases. Just keep in mind when you’re tracking your calories that if you lose 10 pounds that you will not be burning the same amount that you did when you started and adjust your entries accordingly.

Why rucking is way more fun than running

Rucking allows you to go places and explore, but it also allows you to be more sociable. Trying to talk to somebody while running is impossible, but it’s easy to share a conversation with a friend while you ruck through a beautiful state park.

It can also be convenient, and if you do a lot of work in front of a computer, then you can use your break time to walk around and get some exercise. Backpacks are rather inconspicuous, and nobody is likely to inquire about it. You could even walk all over town while burning extra calories if you wanted to.

Even people who are otherwise not in very good shape or have injuries which keep them from performing vigorous exercise could walk with some weight added. This makes rucking an awesome way to inspire people to be more fit, even if they generally hate exercising.

Sitting Too Long Health Effects

Precisely how sedentary are we?

You may think you live a safe and healthy life – you look twice before crossing the street, eat the right foods, and carve half an hour every evening for a few burpees. But you might be surprised to learn that we all engage in one particularly dangerous activity daily: sitting.

We spend a lot of time sitting without knowing it. If you start tracking how much time you spend sitting, you will quickly realize that you spend most of you waking hours seated. Why are we sitting so much? Is it because we have to?

We sit at church, work, school, traveling and while we socialize. Our ideal job is one that allows us to sit in a nice office.

Due to the advances  in technology we have more white-collar jobs. With the rise of the white-collar jobs, TV, gaming, and social media more and more people are spending most of their time on their butt staring at a screen. Our time off is spent binge watching our favorite show and minding other people’s business on social media.

Because we are so glued to the screen, we can run our lives from our phone using all the available apps that were created to make our lives easier. We have an app for everything from eating to driving. With the touch of a few key strokes breakfast, lunch and dinner can be delivered to our front door.

Even our groceries can be delivered to us . Therefore it’s unnecessary to browse the isles of the grocery store.We spend a significant amount of time on our feet when we grocery shop but with grocery delivery services there is no longer a need to go the grocery store .

Who doesn’t look forward to just doing and thinking about nothing. After a long day at work and commuting we cannot wait to get home to chillax on the couch and watch TV. If we repeat this routine 5 out of the 7 days in a week then we have become accustomed to a lifestyle that will lead us on the path of health-related issues caused by inactivity.

While at first, this may not seem like such a bad thing, sitting for extended periods of time can pose some serious health problems. Some are equivalent to smoking

What are the dangers of sitting?

Throughout the years, studies have established a strong link between prolonged sitting and health issues like hypertension, diabetes, cancer, and anxiety, as well as early death. .

For one, those who sit down for extended periods of time every day tend to have less active lifestyles. Research has also shown that people who sit down for long periods of time are at an elevated risk of developing high blood pressure and its complication such as heart disease, stroke and kidney failure

When you’re sitting for long periods of time, your muscles burn less fat, and the blood flow becomes more sluggish; this makes it easier for fat deposits to clog the arteries and the heart.

Additionally, prolonged sitting has been linked to an over productive pancreas, the organ that produces insulin – a hormone implicated in diabetes. When you’re idle and sitting, your muscles aren’t as sensitive to the insulin as the active muscles are, which may lead to your pancreas producing more and more, thus increasing your risk of diabetes.

Chronic sitters tend to suffer from muscle degeneration in the abs (when you stand or move around, it is your abdominal muscles that make sure you stand upright), tight hips and limp glutes, as well as poor circulation in the legs. And let’s not forget the constant ache in the neck and the back, which could be traced back to sitting. The aches and pains that you get from sitting for prolonged periods of time squashes the soft discs between the vertebrae of the spine which makes your back more inflexible and could lead to disk damage.

Another problem that can develop is Deep Vein Thrombosis. Deep Vein Thrombosis occurs when blood clot form in the veins of your leg due to sluggish blood flow. While not inherently lethal, DVT can travel to the lungs and turn into a real emergency. Known as Pulmonary Emboli. As if that weren’t scary enough for you, while many who suffer from DVT will feel swelling and pain in the legs, it’s entirely possible to not show any symptoms whatsoever.

Another risk of sitting for too long is a heightened risk of cancer, studies show that the longer someone sits, the higher their chance of developing endometrial, colon, or lung cancer.

Lastly, sitting takes away your energy. Have ever noticed that the more you sit there more tired you become? While sitting can temporarily relieve a achy foot it won’t give you energy.

What about exercise?

Many think that although they sit for many hours a day, their daily exercise routine counteracts the risks it brings; this, however, is untrue. While there are plenty health benefits of exercise, sitting for extended periods of time can counteract much of the health benefits exercise brings.

The troublesome news is that similarly to smoking, the detrimental effects of sitting cannot be neutralized with exercise. A recent review of 43 studies found that people with a sedentary lifestyle had a 20-30% higher risk of developing different forms of cancer, regardless of whether – and how much – they exercised.

This could be due to the fact that your body consumes energy in vastly different ways when you’re sitting and standing. It is commonly thought that excessive sitting slows down your metabolism. If you’re parked behind a desk for the better part of the day, chances are you’re only burning up to 300 calories a day, compared to a coffee shop barista, who’s on their can burn up to 1,300 calories throughout their shift!

Will All the Chronic Sitters Please Stand Up

For most of us, especially those with an office job, the sedentary lifestyle is non-negotiable. The good news is that you can still prevent many of the health issues associated with prolonged sitting. All you have to do is carve some time for physical activity throughout the day, ideally by reducing your sitting time.

What you can do to build more activity into your day:

• Stand on the train or the bus, or walk or cycle instead of going by car

• Forget the lift: take the stairs and walk up the escalators

• Consider a standing desk

• Walk around the office during your coffee or tea break

• Get off the bus one or two stops earlier and walk home the rest of the way

 

Does Sleep Apnea Cause High Blood Pressure?

Do you need a sleep study?

Obstructive Sleep Apnea (OSA) is a chronic condition that manifests itself in your activities of daily living without you realizing it. If you have high blood pressure, constant daytime sleepiness or your energy level is low sleep apnea might be the culprit agent. However, not everyone who experiences these symptoms requires a sleep study.

Facts about Obstructive Sleep Apnea (OSA)

• Obesity is major risk factor

• Affects 10% of women and 25% of men (Weeks Jr).

• Rates are increasing due to increase rate of obesity

• 40-60% of patient with cardiovascular disease is affected by OSA

• Gold standard treatment is continuous positive airway pressure (CPAP)

Don’t Hold Your Breath

When you are hospitalized and connected to monitoring equipment, sleep apnea can be easily be observed just by looking at your respiratory rate,  pulse rate and oxygenation as you sleep.


At home your loved one can look at the rise and fall of your chest and take note of when the apnea episode occurs. This information can be shared with your doctor but you still need a sleep study.

But the best way to diagnose sleep apnea is via a sleep study. In addition, the severity of OSA can also be determined. Sleep apnea occurs when you have frequent episodes of breath holding (apnea) while you sleep. Your airway collapses, narrows and your respiration stops. This can last until you gasp for breath then wake up.

If not treated OSA can become severe and decrease the quality of your life. In addition, you have a higher chance of having heart disease, stroke, and dementia (Force). There has been an increase rate of motor vehicle accident due to sleepiness possible associated with OSA.

Sleep in Peace

Not all sleep is good sleep, therefore you might need a sleep study to determine if you are having good quality sleep. A sleep study is a painless, needle less, incision less test done in a sleep lab to analyze the quality of your sleep. This can be in a hospital or sleep center. During the procedure you are connected to monitoring devices that tracks and record activities while you are asleep. Activities such as leg movement, rapid eye movement, snoring, oxygenation, respiration amongst other things are tracked, recorded and analyze to determine if you sleepy quality is good. Find out below if you should talk to your health care provider about considering a referral for a sleep study.

Snoring

If you are a heavy snorer then you may want to consider being tested for sleep apnea through a sleep study. Most people only know if they snore or not through reports of a sleep partner, roommate or house mate. Some people snoring can be so loud that it wakes up the entire house. Although snoring alone is not a diagnosis of OSA, snoring and being overweight along with other symptoms might be a good indicator that OSA is imminent.

Unexplained fatigue, non-restorative sleep, or daytime sleepiness

There are numerous reasons for being tired including sleeping with at snorer or being the same house with a snore. From low iron levels to busy lifestyles or even depression, it is not uncommon to complain of fatigue. However, if you feel your life is not particularly stressful and you live a healthy lifestyle but are still fatigued, you may want to consider having a sleep study to further assess for sleep apnea. Speak to your health care provider to ensure other concerning causes are not to blame, such as abnormal blood counts or thyroid issues.

Chronic insomnia

Do you frequently wake up in the night tossing and turning? Although there are a number of causes for insomnia, such as stress and anxiety, sleep apnea could be the cause. Heavy snoring can wake you up regularly throughout the night. If you or your partners have noticed that you snore heavily, you may benefit from a sleep study for further assessment. Some patients state they feel themselves stop breathing and gags for air. This might be you too.

Restless legs

Are you aware that your legs wiggle and kick throughout the night? A partner is often the one to report that his/her partner is frequently moving his/her legs at night. If this is the case, there may be an underlying diagnosis of sleep apnea present. Leg movements can be monitored during a sleep study. If a condition called restless leg syndrome is identified, medication may be recommended.

Hypertension

High blood pressure, or hypertension, can actually be associated with sleep apnea. This is often questioned when an otherwise healthy person following a healthy lifestyle with no family history of hypertension is found to have elevated blood pressure readings. Undiagnosed and untreated sleep apnea can lead to high blood pressure. Our bodies need rest to function normally. Chronically interrupted sleep can stress the body and cause hypertension.

Cognitive Decline

Research suggests that there might be a correlation between OSA and cognitive impairment in adults and Alzheimer’s . This happen because intermittent periods of low oxygen and high carbon dioxide in the blood going to the brain can cause metabolic changes in the brain. Symptoms of dementia such memory loss can be observed.

Are You CPAPing Tonight?

Some people may avoid talking to their health care providers about a sleep study because they are not fond of how sleep apnea is managed. Sleep apnea is typically managed through wearing a face mask at night that is attached to a tube and small machine to provide continuous positive airway pressure (CPAP). With advances in management techniques, such as oral devices or mandibular advancement devices, sleep apnea can be managed more comfortably. Lifestyle modifications may also be recommended, such as weight loss, certain sleep positions, and avoiding alcohol.

If you are normotensive CPAP can reduce your systolic blood pressure by 2 to 3 mm Hg. If you are hypertensive CPAP can lower blood pressure 6 to 7 mm Hg (McEvoy et al.). Therefore, it is well worth the effort.

Proper management of sleep apnea helps prevent ongoing fatigue and some chronic conditions, particularly related to cardiovascular disease. If you or someone you know is worried that they might have obstructive sleep apnea, speak to a health care provider to decide if a sleep study is warranted.

Works Cited

Force, US Preventive Services Task. “Screening for Obstructive Sleep Apnea in Adults Screening for Obstructive Sleep Apnea in Adults.” JAMA (2017): 407-417.

Peppard, P. E., Young, T., Barnet, J. H., Palta, M., Hagen, E. W., & Hla, K. M. (2013). Increased prevalence of sleep-disordered breathing in adults. American journal of epidemiology, 177(9), 1006-1014.

McEvoy, Doug R. “CPAP for Prevention of Cardiovascular Events In Obstructive Sleep Apnea.” The New England Journal of Medicine (2016).

Weeks Jr, Kenneth D. “The Basics of Obstructive Sleep Apnea.” American College of Cardiology (2012).

Force, US Preventive Services Task. “Screening for Obstructive Sleep Apnea in Adults Screening for Obstructive Sleep Apnea in Adults.” JAMA (2017): 407-417.

McEvoy, Doug R. “CPAP for Prevention of Cardiovascular Events In Obstructive Sleep Apnea.” The New England Journal of Medicine (2016).

Rosenzweig, I, et al.. “Sleep Apnea and Dementia | Ten Points to Remember.” Lancet Respir Med 14 April 2015.

Weeks Jr, Kenneth D. “The Basics of Obstructive Sleep Apnea.” American College of Cardiology (2012).

(Rosenzweig, Glasser and Leschziner) Sleep Apnea and Dementia | Ten Points to Remember