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BP (Be Proactive) Well-Being Figures in Blood Pressure Health

In working with clients and providing advice and advice that encourage them to focus on a healthy lifestyle, I often hear questions that begin with. "I hear the news ..." This month one of the topics that made the news was high blood pressure or hypertension. High blood pressure is a major risk factor for heart disease, stroke, kidney failure, and other health problems. About 30 percent of people in the United States have hypertension.

The National Institutes of Health (NIH) recently shared a study focused on the management of intense blood pressure below Systemic targeted systolic pressure of 140. Systolic pressure in the artery when the heart muscle contracts. Examples are 120/90. In the past, healthcare providers advised pressure monitoring more closely if the systolic pressure was 140 or higher. The study began six years ago with 2,900 participants aged 50 and over. As the study progressed, the data showed that by targeting a lower Systolic pressure 120, lowered goals result in fewer cardiac events such as heart attacks, stroke, and heart failure.

To help move the needle in monitoring blood pressure, adjust your lifestyle, monitor your daily diet, and add exercise and meditation to your regular routine.

Daily diet-Add more fruits, vegetables and legumes. Includes five items a day. This does not mean that potatoes are roasted with bacon, cheese and sour cream. Potatoes can count but the variety of nudity is best - with minimal topping or sans. Eat more green leafy vegetables and nuts such as red or black beans, black eyed peas, and red beans. Dissolve it in sodium and salt. The American Heart Association (AHA) recommends taking 1500 mg daily or about 3/4 teaspoon. The culprit is not really a salt shaker, but a processed food --- making it a habit to read food labels for the amount of sodium per serving. The simple foods you choose may be loaded with sodium to give you the recommended amount of AHA.

Exercise- Normal herbs make the arteries in the body more flexible, and easier to spread, which facilitates blood flow, reducing systolic pressure. The benefits of low blood pressure can be seen immediately after exercise. Exercises can be as simple as walking or just ten minutes an hour. Calculate the parking lot in the corner or walk to the second or third floor instead of taking the elevator. Try adding 30 minutes of aerobic activity 5 to 7 days a week. If you can't customize it in a single session, decide in 10 or 15 minutes that it will take 30 minutes.

MeditatePractices that increase focus and reduce anxiety have shown positive effects on blood pressure. Practicing daily meditation may change your brain's response to make you more resistant to stress and promote better brain health. Meditating is not difficult - sit directly with both feet on the floor. Close your eyes. Focus on reading (strong or silent) positive phrases or spells like "I feel calm" or "I like myself." Put one hand on your stomach to connect the spell with your breath. Allow any disturbing thoughts to float like bubbles. A few minutes of daily exercise can help reduce anxiety and stress. Ten minutes of daily meditation is a good start. Like exercise, if smaller supplements work better then smaller ones make meditation a habit.

These are the steps you can take that do not include medicine. I do not advocate discontinuation of drugs. My goal is to share proactive interventions, helping you avoid needing to take your doctor's prescription for hypertension.



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