The Dangers Of High Blood Pressure

The Dangers Of High Blood Pressure

 

Hypertension is classified as blood pressure greater than 139/89 mm Hg. 

It is now reported that once you are older than 50, a systolic (top number) blood pressure higher than 140 mm Hg is a greater cardiovascular risk factor than diastolic (bottom number) pressure.⁴² As blood pressure increases, cardiovascular disease risk rises rapidly. Beginning at 115/75, risk doubles for each additional 20/10 mm Hg rise. Even among those with normal pressures at age 55, the lifetime risk for developing hypertension is 90%.⁴²

Although the consequences of untreated hypertension take time to develop, they are deadly when they arise and can include coronary artery disease, heart failure, and atrial fibrillation, a common arrhythmia.⁴⁵

 

There is now evidence that cardiac disease related to hypertension has its origins early in life.⁴⁵ Arterial stiffening, occurring with age and advancing atherosclerosis, is a major underlying cause of adult hypertension, especially so-called “isolated systolic hypertension,” in which only the systolic (top) number in the measurement is elevated.⁴⁶ Stiff arteries create “back pressure” on the heart, which not only further raises blood pressure, but also puts extreme stress on the heart muscle, leading eventually to heart failure, coronary artery disease, stroke, vascular dementia, and chronic kidney disease.⁴⁶

^{Sources: http://www.lef.org/Magazine/2014/10/Two-Natural-Plant-Extracts-Lower-Blood-Pressure/Page-01} 

 

Oatstraw Extract and Chicoric Acid for Energy, Stress

By Petra Trudell, Managing Editor

 

The quest for more energy and less stress seems never ending. As we cram more and more into our schedules, the business takes a toll on our bodies that's hard to ignore. However, with the recent news about the safety of energy drinks and supplements (and all the positive news surrounding coffee) many of these busy people also don't know what to take to wind them up or down.

On the January 14 episode of "The Dr. Oz Show," Dr. Mehmet Oz introduced some new energy boosters and stress fighters as alternatives to energy drinks and other products that can have negative health impacts. Two immediately stuck out as unfamiliar and worth a second look: oatstraw extract and chicoric acid.

Oatstraw Extract
Produced from Avena sativa, oatstraw extract gives you the boost you need by going right to the brain. This extract is known to increase brain function by encouraging greater blood flow to the brain to enable activity (greater oxygen from the blood means greater activity) and by preventing the breakdown of neurotransmitters. The more active neurotransmitters, the more lively your brain.

Dr. Oz recommended adding 2 tsp of liquid extract to your coffee or juice in the morning and then repeating once later in the day if needed. The liquid extract is nice because it has virtually no flavor, so you can still enjoy your beverages. A side benefit? Oatstraw extract is known to increase sex drive, perhaps inspiring the phrase "sow your wild oats," as Dr. Oz pointed out.

Chicoric Acid
This active compound found in some plants is a known stress fighter for its ability to reduce levels of coritsol (the stress hormone) and boost levels of molecules that support feelings of happiness and calm, like dopamine and serotonin. This action makes chicoric acid a natural antidepressant. Another great benefic of chicoric acid is its demonstrated ability to reduce inflammation that can cause stress-related pains.

Perhaps the most well known source of chicoric acid is chicory root, which is a common coffee substitute, especially in the southern United States. Basil also possesses chicoric acid, as pointed out on the show, as well as dandelion root. However, you can also find supplements available if you're not interested in any of those foods.

Other Ways to Boost Energy and Cut Stress
In addition to these remedies, you can combat energy slumps and crippling stress through diet and lifestyle changes. Try these tips to give yourself a boost:

 

• Go to bed, get up and eat at the same time everyday.
• Sleep at least seven hours a night.
• Exercise first thing in the morning to wake yourself up or take a walk during your lunch hour.
• Pack meals and snacks rich in protein and fiber.
• Practice meditation at night to prepare your body for deep, restful sleep.
• Stay hydrated throughout the day.

Making these changes can really impact how you feel throughout your day. Shop for oatstraw and chicoric acid supplements at eVitamins and we'll be back soon with more Dr. Oz!

Sources: http://www.evitamins.com/a/oz-recap-oatstraw-extract-chicoric-acid-energy-555#.VIkbw8m17uc

 

Your breath is a powerful tool. It brings oxygen essential into the body, which goes into the blood and is sent to all your vital organs. As much as your breath can help with the physical mechanics of your body, it can also have amazing psychological benefits.

To tap into it, consider trying some breathing exercises.

What Is a Breathing Exercise?
A breathing exercise is when you concentrate solely on breathing in as much oxygen as possible be sent through the body, stretching and exercising the lungs and the entire respiratory system. Breathing exercises allow the diaphragm to fully extend and the lungs fill completely with air. Think the deepest breath you can. You can place a hand on your chest and one on your belly to feel the movement.

Here are five variations to try:

The Basics of Breathing Exercises for Stress, Endurance

By Petra Trudell, Managing Editor

1. Inhale and exhale through the nose for the same amount of seconds, slowly. You can start with two or three seconds and work your way up.
2. Cover one nostril and inhale and exhale slowly through the nose. Switch sides and repeat.
3. Draw in as much air as possible through the nose and hold it in for a few seconds before exhaling through the mouth.
4. Take short rapid breaths in and out through the mouth.
5. Inhale slowly through the nose and exhale through the mouth.

Healthy Effects of Breathing Exercises
First and foremost, practicing concentrated breathing for even just a few minutes can lower stress and anxiety. You'll start to feel more calm and get back the energy and focus you need to continue with your current task and the rest of your day. Reducing stress and anxiety brings with it a whole host of perks. When you're anxious, the body releases hormones like adrenaline and another one, cortisol, which can lead to weight gain. Your immune system also becomes compromised, leaving you more susceptible to illness. Lastly, your blood pressure and heart rate spikes, which puts too much strain on the heart.

If you're someone who's physically active, learning to control your breath is essential for keeping exercise safe, no matter what form you choose. Your muscles need to remain oxygenated to keep you moving so you don't lose form, which could lead to injury. Focusing on your breath and practicing breathing exercises will also help you increase your endurance, allowing you to push further with greater stamina.

Tips for Success
If you're interested in trying some breathing exercises, you're in luck. There's no fancy equipment you need or a studio you have to go to. Here are some helpful hints to allow you to get the most out of it:

• Find a quite place where you can be alone. It could be your bedroom, office or even your bathroom.
• Keep things quiet or play music, just pick something that won't distract you.
• Speaking of distractions, leave your cell phone in another room or turn it off.
• Aim for 10 minutes a day.
• Consider using a Himalayan sea salt inhaler to help you open up the airways.
• Go in a steam room or even the shower to assist you.

Practicing breathing exercises can help you feel more centered and help you ignite your workouts. Shop for everything you need to live a more balanced, healthy and stress-free life at eVitamins. Stay well.

Sources: http://www.evitamins.com/a/basics-breathing-exercises-stress-endurance-891#.VIe548m17uc

Don't Fall Victim to Stress, Fatigue During the Holidays

By Dr. Steve Vasilev, MD

Between parties, gift shopping and the onslaught of relatives coming into town, the holidays bring plenty of reasons to feel run down. However, the fatigue and stress you feel during the holidays could negatively impact your health long after the decorations have been put away.
 


Negative Effects of Stress

Stress is never a good thing, but occasional stress is just part of life. However, experiencing long-term stress and anxiety over days, weeks or months can be especially harmful.

When the body is faced with a challenge or issue, it responds through a stress response. You may feel an adrenaline rush known as "fight or flight," which was useful for our caveman ancestors when confronting a saber-tooth tiger, or you may simply feel anxious and nervous. What triggers your stress during this time of year may be planning an event or even having your kids home from school after months of a set routine.

Whatever it is, the impact stress can have on the body can be felt and seen inside and out. Here are some of the common side effects of chronic stress:

• Decreased Immunity -- The immune system is weakened body is less ready and able to fight off viral, bacterial and fungal infections when under stress. This explains why a common cold may seem to arrive right when you have the most going on and can't afford to slow down.
• Weight Gain -- Stress triggers the release of the stress hormone cortisol. This hormone is supposed to help the body cope with the stress. However, it can also lead to excess weight gain, especially in the abdominal area.  This brings plenty of negative health effects.
• Pain -- Headaches, migraines and general aches throughout the body can all be caused by too much stress and you may notice the frequency and severity of these issues increase.
• Poor Sleep -- When you're stressed out, you may toss and turn all night long and wake feeling more tired than when you went to bed. Not getting enough quality sleep also causes fatigue, which we'll get to next.

Negative Effects of Fatigue

Fatigue is a symptom that can greatly interfere with your life. When you're fatigued, you may feel constantly tired or feel you have zero energy.

This lethargic feeling can be the result of stress or from an over-packed schedule, two common problems during the holiday season. It can also be a side effect of depression or anxiety. Seasonal affective disorder, also known as seasonal depression or SAD, can also occur during this time of year.

Becoming too run down and fatigued can put the brakes on the rest of the season and even affect the time after. Fatigue can cause you to miss work or school and severely affect your productivity. Fatigue can also cause lapses in memory, poor concentration and headaches. Your relationships may also suffer. So don’t let a joyous season bring you down in the long run.

If your fatigue lasts for more than two weeks, it's time to see a doctor to discuss your mental and physical health and check for any underlying issues. Fatigue that cannot be linked to an underlying medical condition and doesn't improve with sleep is known as chronic fatigue syndrome. The symptoms of chronic fatigue syndrome also include muscle pain, sore throat, swollen lymph nodes, joint pain and inflammation as well as extreme exhaustion. In this extreme, it's known as fibromyalgia and can be very difficult to treat because the causes are very multifactorial.

Natural Solutions for Stress and Fatigue
Combating stress and the fatigue it may cause are key for not only a smooth holiday season, but continued wellness. Here are some suggestions to keep yourself on track:

• Make sleep a priority, aiming for seven to eight hours a night of quality sleep. This means total darkness and quiet. Even an LED light from your clock can be disruptive.  If you are in a noisy environment or can’t block all the light, consider earplugs or a sleep mask.
• Stay hydrated by drinking plenty of water. The standard is eight glasses a day, but this varies by your height and weight as well as weather and exercise habits.
• Continue your exercise routine as best as possible. Aim for 30 minutes of moderate exercise every single day.
• Try yoga or meditation to ease stress and help yourself sleep.
• Stretch daily to relax and relieve muscle tension. This is often ignored as part of an exercise and wellness program but will prevent injury and keep your joints healthy.
• Limit coffee and alcohol consumption.

Supplements and nutrients which may help support you through stressful times include:

• D-ribose to help alleviate clinical fatigue symptoms.
• St. John’s wort, valerian extract, melatonin or chamomile tea may help promote sleep and alleviate anxiety.
• Try to stick to an antioxidant anti-inflammatory diet, such as an old school Mediterranean Diet, which may help reduce oxidative stress damage to your body and stave off chronic diseases.

If your stress and/or fatigue seem to be interfering with your life, speak with your physician to check for any medical issues and determine the best course of treatment. Always share what supplements or herbals you may be using with your doctor and preferably inquire before starting any natural remedies. This is especially true if you are already on medications, because interactions between prescribed pharmaceuticals and natural remedies can be dangerous.

Stay well and Happy Holidays!

Sources: http://www.evitamins.com/a/don-t-fall-victim-stress-fatigue-during-holidays-820#.VIe4e8m17uc