But I have friends who’ve complained to me that they’ve really cut back and still have problems keeping their blood pressure closer to where their doctors want to see it.

The truth is, there’s something else that looks remarkably similar to salt, which can secretly sabotage your blood pressure readings in surprising ways.

I’m talking about sugar.

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Added sugar adds up to high blood pressure

Scientific studies are now linking the consumption of added sugar in the diet to an increased risk of high blood pressure.

They say that not only can sugar affect your blood vessels, but it can also exacerbate health conditions that drive blood pressure problems.

Three blood pressure issues caused by sugar include:

#1 – Narrow blood vessels

One way sugar leads to high blood pressure is by increasing levels of a waste product, called uric acid, in the body. When the level of uric acid goes up, the production of nitric oxide (NO) in your blood vessels goes down. That’s a problem in several ways…

For starters, NO is a compound the body produces that signals blood vessels to relax and allow normal blood flow. Without that signal, blood vessels constrict and blood pressure rises.

It also causes blood vessels in the kidneys to constrict. This sets off a cascade of actions, including the activation of the renin-angiotensin-aldosterone system (RAAS), which regulates blood volume and electrolyte balance. This leads to the retention of sodium and water, which increases blood pressure.

You may be aware that uric acid is associated with the painful condition known as gout. But you may not know that people with gout have an increased risk of stroke.

#2 – Reduced insulin sensitivity

Additionally, a diet high in sugar can lead to insulin resistance. In turn, as cells become less sensitive to insulin, the body makes even more of the hormone to keep your blood sugar balanced. This increased insulin accelerates sodium and water retention, in turn raising blood volume and blood pressure.

If that weren’t enough, reduced insulin sensitivity is linked to inflammation, which can lead to high blood pressure by damaging blood vessel linings and causing arterial stiffness.

#3 – Weight gain and metabolic problems

Finally, as we’re all too well aware, eating too much sugar can cause weight gain, especially around the midsection. Sadly, belly fat is a key indicator of metabolic syndrome, increasing the risk of heart disease and high blood pressure.

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Avoiding sugar isn’t so easy

While sugars that occur naturally in whole foods, like fruit, are far less likely to skyrocket your blood pressure, it’s the hidden added sugars that can get you.

The American Heart Association lists these foods as the most common sources of added sugar, so start by avoiding these:

• Regular soft drinks
• Sweetened tea and coffee
• Energy drinks 
• Fruit drinks
• Candy
• Ice cream
• Sweetened yogurts 
• Flavored and/or sweetened milk
• Breakfast cereals and bars

And remember, added sugars hide under many names, including the “ose” ones like high-fructose corn syrup and sucrose, as well as molasses, cane sugar, corn sweetener, raw sugar, syrup, honey or fruit juice concentrates.

Steady support for blood pressure

Who doesn’t have a sweet tooth? I’m a health researcher, but I’ll be the first to raise my hand.

I don’t indulge often, but there are times when it’s just not easy to turn down dessert or pass up the cream and sugar in my coffee. That’s why I have a secret antidote…

Beets.

I realize eating beets regularly is an acquired taste. But beetroot juice is pretty tasty. Drinking it regularly helps my body produce a steady stream of NO, even when I splurge on dessert.

In a 2008 study, drinking 8 ounces of beet juice lowered subjects’ blood pressure by 10mm Hg (a ten-point drop in blood pressure).

This is not surprising, since the dietary nitrate in beets breaks down into NO to signal my blood vessels to do the job they’re meant to do: support oxygenated, nutrient-rich vascular flow to every organ in my body.

Now, yes, beets contain sugar. However, it’s natural sugars, not added sugars. The antioxidants, fiber and nitrates content still make beets a healthy option for sustaining NO production. And concentrated beet powder generally has less sugar per serving than whole beets or beet juice.

Sources:

This Everyday Ingredient Could Be Raising Your Blood Pressure—and It’s Not Salt – Health

The post 3 ways this ingredient raises blood pressure—and it’s not salt appeared first on Easy Health Options®.

Some people dismiss it as a myth, others believe it’s the sole cause of heart disease.

The truth lies in between.

Cholesterol is real, it matters, and the way we understand it can have a profound impact on cardiometabolic health.

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Myth 1: All cholesterol is bad

Cholesterol itself isn’t harmful. In fact, your body needs it to build cell membranes, produce hormones, and aid in digestion. What matters most isn’t whether cholesterol is present, but how it’s carried in your bloodstream.

LDL (low-density lipoprotein) cholesterol can contribute to plaque buildup in arteries if levels are too high.

HDL (high-density lipoprotein) cholesterol helps remove excess cholesterol from the bloodstream.

Although the balance matters, your LDL level is probably the most important value when it comes to avoiding heart disease. The lower your LDL, the lower your risk for cardiovascular events.

In fact, data from multiple randomized controlled trials show that populations with lower LDL levels consistently experience fewer cardiovascular events.

Myth 2: Cholesterol is a “myth”

At Step One, I sometimes hear from people who insist cholesterol doesn’t matter, or worse, that it isn’t even “real.” Nothing could be further from the truth.

High cholesterol is one of the most extensively studied risk factors for cardiovascular disease, with incredibly consistent results: lower LDL levels translate to better outcomes, no matter how you get there — through medications, diet, or favorable genetics.

There are even rare individuals who are genetically unable to make PCSK9, the enzyme that slows LDL receptor activity. Their LDL levels hover around 30 mg/dL for life. And they almost never get cardiovascular disease. That’s not myth — that’s biology.

Myth 3: Dietary cholesterol is the main cause of high cholesterol

For years, foods like eggs and shellfish were villainized for raising cholesterol. But dietary cholesterol has much less impact on blood cholesterol than most people think.

Your liver produces the majority of cholesterol circulating in your body. What influences blood cholesterol more strongly is the type of fat (and types of carbohydrates) you eat.

Saturated and trans fats can raise LDL cholesterol.  These fats are all solid at room temperature and include butter, cheese, the marbling in beef, the fat in chicken, coconut oil and all hydrogenated fats.

Unsaturated fats (found in foods like nuts, seeds, and olive oil) are liquid at room temperature and can help improve cholesterol levels.

The bigger picture: food has the power to harm and the power to heal. Poor nutrition doesn’t just raise LDL — it also drives up blood pressure, blood sugar, weight, and inflammation. Eat right, and you improve all of these risk factors at the same time.

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Myth 4: Cholesterol is the only thing that matters

Cholesterol is important, but it isn’t the only player. Cardiovascular disease is multifactorial. High blood pressure, diabetes, smoking, chronic inflammation, and genetics all layer on top of cholesterol to influence risk. Even with high LDL, some people may avoid disease, while others with normal levels may still experience events.

This is why reductionist thinking — blaming everything on a single risk factor — misses the mark. Cholesterol matters, but so do the other pieces of the puzzle.

Myth 5: Medication is the only solution

Statins and other cholesterol-lowering drugs can be transformative for some people. But they’re also an incomplete solution, because they only target one factor. If you lower cholesterol through medication but ignore blood sugar, blood pressure, weight, or inflammation, your risk remains elevated.

Nutrition, on the other hand, is comprehensive. Eat poorly, and you worsen multiple risk factors at once. Eat well, and you lower LDL, improve blood pressure, stabilize blood sugar, reduce inflammation, and support healthy weight — all in one step.

The bottom line

Cholesterol is not a myth. It’s a proven, powerful risk factor for disease. But it’s also not the only one, and it shouldn’t be viewed in isolation. The good news is that food gives us an opportunity to improve cholesterol while simultaneously improving overall cardiometabolic health.

At Step One Foods, we’ve made it easier to take control of your nutrition with convenient options proven to help support cholesterol management. 

The post What everyone gets wrong about cholesterol appeared first on Easy Health Options®.

Naturally, I’m conscientious about salt in my diet. I don’t even own a saltshaker! And I take a daily pill that keeps my blood pressure under control.

I’m one of the lucky ones. For many people with hypertension, medication is not effective. And until now, the reason for this was a mystery.

Science has always believed that hypertension begins in the kidneys, and medications are based on this assumption.

However, new brain imaging techniques are now proving that we’ve got it all wrong…

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Too much salt may inflame the brain

It’s commonly thought that hypertension begins in the kidneys, which filter blood to regulate the amount of sodium and water in the body.

When blood pressure rises, the kidneys excrete more sodium and water to reduce blood volume and lower pressure.

High blood pressure also damages the delicate blood vessels in the kidneys, triggering the release of the hormone renin, which in turn causes hypertension. Thus, a vicious cycle occurs.

But now we’re learning that when high blood pressure is resistant to treatment, it may be that the drugs are aimed at the wrong organ and the wrong hormone.

Researchers at McGill University in Montreal have discovered that cases of drug-resistant hypertension may originate not in the kidneys but in the brain.

They gave rats a solution of water and two percent salt. This is comparable to a daily diet high in fast food and processed foods like bacon.

The high-salt diet activated immune cells in a specific brain region, leading to inflammation and a surge in another hormone, vasopressin, which also increases blood pressure.

The researchers used rats instead of the more commonly studied mice because rats regulate salt and water more like humans. That makes the findings more likely to apply to people, noted lead author Prof. Masha Prager-Khoutorsky.

“This is new evidence that high blood pressure can originate in the brain, opening the door for developing treatments that act on the brain,” says Prof. Prager-Khoutorsky.

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Avoid triggers that raise blood pressure

Giving up salt can be difficult, but an alternative that most people don’t know about is potassium-enriched salt.

It looks the same as traditional salt (sodium chloride), except some of the sodium chloride has been replaced with potassium chloride.

Not only does this salt help reduce your sodium intake, but potassium also works to strengthen your heart muscles.

But in light of this new connection between the brain and inflammation, lowering inflammation should be addressed.

A safe and easy way to do that is by adding omega-3s to your diet by eating fatty fish weekly or supplementing.

An analysis published in the Journal of the American Heart Association has identified the optimal daily amount of omega-3s needed to lower blood pressure.

However, hidden sources of sodium can sabotage all of these efforts. Be sure to check labels, especially on condiments and processed foods.

Finally, another one that most people don’t know: not all hypertension triggers are edible. Other proven hypertension triggers include:

• Loneliness
• Sleep apnea
• Thyroid problems
• Antidepressants
• Holding on to a full bladder
• Cold and migraine medications

I hope the information I’ve given you here has provided some good ammunition against hypertension.

Sources:

Too much salt can hijack your brain — Science Daily

Microglia regulate neuronal activity via structural remodeling of astrocytes — Neuron

The post Resistant blood pressure linked to surprising cause of brain inflammation appeared first on Easy Health Options®.

In fact, several studies have shown that consuming beet juice can lower blood pressure in both healthy individuals and those with high blood pressure.

One reason is that beets are loaded with nitrates. The body converts nitrate into nitric oxide (NO), a signaling molecule that’s vital for the healthy functioning of blood vessels and, in turn, the regulation of blood pressure.

However, new research suggests there may be a caveat to this effect — particularly in younger adults…

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The role of the oral microbiome

A study by researchers at the University of Exeter in the U.K. recruited 39 adults under the age of 30, as well as 36 adults in their 60s and 70s. For two weeks, each group took a concentrated “shot” of beet juice twice a day. After a two-week reset period, participants consumed a placebo version of beet juice with the nitrate removed twice daily for two weeks.

The results were surprising. While the older adults saw a noticeable decrease in blood pressure after drinking the nitrate-rich beet juice for two weeks, the younger adults did not. No change was observed in either group after drinking the beet juice with nitrate removed.

“We know that a nitrate-rich diet has health benefits, and older people produce less of their own nitric oxide as they age,” says study author Anni Vanhatalo, a professor at the University of Exeter. “They also tend to have higher blood pressure, which can be linked to cardiovascular complications like heart attack and stroke.”

It’s known that an imbalance between beneficial and harmful oral bacteria can reduce the conversion of nitrate to nitric oxide. This prompted the researchers to use a gene sequencing method to analyze which bacteria were present in the mouth before and after each two-week period.

They made a fascinating discovery…

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While there were significant changes in the oral microbiome in both groups after drinking the nitrate-rich beet juice, the changes differed between the younger and older groups.

The older age group showed a notable decrease in the mouth bacteria Prevotella after drinking the unaltered beet juice with nitrate, as well as an increase in the growth of beneficial bacteria such as Neisseria. The younger group showed an increase in some beneficial bacteria, including Neisseria, but not to the same extent as the older group.

In short, the blood pressure-lowering effect of nitrate-rich beet juice in older people may be enhanced due to specific changes in their oral microbiome.

“This study shows that nitrate-rich foods alter the oral microbiome in a way that could result in less inflammation, as well as a lowering of blood pressure in older people,” says co-author Andy Jones, a professor at the University of Exeter. “This paves the way for larger studies to explore the influence of lifestyle factors and biological sex in how people respond to dietary nitrate supplementation.”

A previous study by the University of Exeter found that beet juice promoted healthier aging in just 10 days.

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Make the most of what beet juice can do

Dr. Lee Beniston of BBSRC says the study “opens up new opportunities for improving vascular health through nutrition.”

“Encouraging older adults to consume more nitrate-rich vegetables could have significant long-term health benefits,” Vanhatalo says. “The good news is that if you don’t like beetroot, there are many nitrate-rich alternatives like spinach, rocket, fennel, celery and kale.”

While it’s true that you can get nitrates from these other vegetables, you would have to eat a significant amount of them to obtain the same benefits as you would from a glass of beet juice.

That’s why most studies on dietary nitrate and heart health have used beet juice and beet powders, which are popular among athletes.

I’m not a big beet fan, but there are ways to make them more palatable. For instance, if you make your own beet juice with a blender or juicer, you can add celery, cucumber or apple for additional flavor. But nothing is easier than a pre-made beet powder you can mix with water or juice.

It’s essential to note that certain dental hygiene habits can affect the natural processes that facilitate the conversion of nitrates to nitric oxide.

Researchers at Baylor College of Medicine and the University of Texas found that antiseptic mouthwash, particularly that containing chlorhexidine, interfered with that conversion process and led to a significant increase in systolic blood pressure in a group of 26 study participants.

Sources:

Beetroot juice lowers blood pressure in older people by changing oral microbiome — University of Exeter

Ageing modifies the oral microbiome, nitric oxide bioavailability and vascular responses to dietary nitrate supplementation — Free Radical Biology and Medicine

The post The missing link for lowering blood pressure with beet juice appeared first on Easy Health Options®.

They can also deliver a power-packed punch of vitamins and minerals to your diet that can help you get your health back on the right track.

In fact, while the humble pickle isn’t typically considered a superfood, these six reasons for eating a pickle a day could be one of the easiest and tastiest “self-health” hacks around…

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The nitty-gritty on pickle nutrition

The secret behind the pickles’ powerful health benefits is all in their vinegary brine.

That’s because the salt that’s used to enhance the flavor, help in preservation and support the growth of beneficial bacteria during the fermentation process, also draws out water from the pickle, concentrating its vitamins and minerals.

To give you just a little taste, let’s take an approximate look at what a single whole dill pickle can deliver nutritionally:

• 20% of the vitamin K you need each day to support healthy blood clotting and bone strength.
• 6% of the calcium that’s essential for nerve function, strong bones and teeth.
• 2% of the potassium necessary for muscle contractions, nerve signals and better blood pressure.
• 3%-4% of the daily vitamin C you need for antioxidant protection and to keep your immune system healthy.
• 1% of the vitamin A your body needs on a daily basis to keep your vision sharp, your immune system strong and your skin and other cells in optimal shape.

And that’s just in one pickle!

How pickles support your health

With all of those vitamins, minerals and antioxidants, you’re probably starting to see why pickles really can be an essential part of a healthy diet.

But let’s break down exactly what health benefits pickles offer. These include:

#1 – Better gut health and improved digestion

While not all pickles are fermented, you can find brands that are. They’re easy to pick out as their label will say ‘naturally fermented.’

The advantage of this type of pickle is the good bacteria, or probiotics, which support bacterial diversity and the balance of your microbiome. This can help support your digestion, regularity, immune function and more.

#2 – Disease-fighting power

In addition to the vitamins and minerals we already talked about, pickles are also packed with other nutrients that can help support a healthy body.

These include phosphorus, which helps your body produce energy and is essential for cell growth and repair, and folate, which may help reduce heart disease risk.

Finally, pickles also contain beta-carotene, which your body needs for healthy vision as it helps reduce the risk of age-related macular degeneration. This common eye disease affects the macula, the part of the retina responsible for central vision. It can lead to blurred or distorted vision.

Beta-carotene may even lower your risk of chronic diseases, including respiratory diseases, cognitive decline, heart disease, stroke — and may even slow aging.

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#3 – Blood sugar health

Pickles are also good for your blood sugar thanks to a combination of that beta-carotene plus the vinegar used to brine them.

Beta-carotene plays a preventive role in the development of type 2 diabetes, improving glucose metabolism. And the vinegar in pickle juice can help curb blood sugar spikes, to help you maintain steady blood glucose.

#4 – Muscle relief

Pickle juice, which is rich in electrolytes, may even help alleviate muscle cramps by replenishing sodium lost during exercise.

Additionally, some experts believe that the vinegar itself might fight cramps by triggering the ‘gag reflex’, resulting in the muscles in the throat contracting and the muscles in the rest of the body relaxing.

According to Madison Shaw, RDN, a registered dietitian and personal trainer, “It basically disrupts that signal that’s being sent by the central nervous system to the muscles and tells the body, ‘All right, stop cramping.”

#5 – Cell health and protection

Because pickles deliver so many antioxidants, they can also help reduce free radical damage to your cells that accelerates aging and disease.

Research has shown that antioxidants can help maintain skin health, guarding against UV radiation, reduce the symptoms of Alzheimer’s and cognitive decline, prevent eye disease and even reduce certain cancer risks.

 These include breast, lung and pancreatic cancers.

#6 – A slimmer you

Pickles could even offer help with weight loss.

Not only are they a low-calorie food, but pickles also have the power to help you feel full longer due to their high water content.  

And thanks to the vinegar in pickles, you could grab two weight loss benefits for the price of one.

That’s because not only does vinegar help decrease appetite, it also slows the absorption of other carbohydrates from the foods you eat, which can reduce the insulin spikes that cause your energy and mood to fluctuate and contribute to insulin resistance and diabetes.

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Pickles as part of a healthy diet

So it seems that pickles might join the apple in the ‘one a day to keep the doctor away’ mantra.

Just be aware that if you have blood pressure, kidney or liver concerns, the high levels of salt found in many pickles might not be for you. In this case, you can always opt for a low-sodium option.

Also, when incorporating pickles into your healthy diet, be sure to get enough calcium daily, as sodium can bind and leach the calcium you need to keep your bones strong.

Finally, if you decide to can pickles at home rather than using store-bought options, always follow all boiling and canning instructions carefully to prevent harmful bacteria from taking hold.

My favorite is to make fermented pickles with garlic and dill.

They’re crispy, crunchy and flavorful. And they get their delicious tanginess from light fermentation rather than vinegar.

Sources:

What Pickles Can Do for Your Health — WebMD

β-Carotene: Preventive Role for Type 2 Diabetes Mellitus and Obesity: A Review — NIH

Does Drinking Pickle Juice Actually Help With Cramps? Here’s What Science Says — Good Housekeeping

Health Benefits of Beta Carotene — WebMD

The post 6 reasons to eat a pickle a day appeared first on Easy Health Options®.

The main reason it’s top of mind is that at least one-third of all American adults have it.

If you’re one of them, you face an elevated risk of stroke, kidney disease and dementia, just to name a few dangerous conditions it can lead to.

Recently, researchers have uncovered another neurological condition they believe is strongly associated with MetS — one that steals both your body and your mind.

Here’s more about that discovery, and how you can keep MetS from wrecking your life

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Components of MetS linked to Parkinson’s symptoms

In a large-scale study, an international group of researchers has determined that having metabolic syndrome was tied to a greater risk of Parkinson’s disease.

The study followed 467,200 subjects over a period of almost 15 years. In participants with MetS, there were 5.21 new cases of Parkinson’s per 10,000 person-years; in those without MetS, only 4.87 new cases.

While the researchers acknowledge that some of these people may have had a genetic predisposition toward Parkinson’s, they still identify several potential mechanisms by which MetS may lead to Parkinson’s.

First, the individual components of MetS, including hypertension, high blood triglycerides and high blood sugar, may each contribute to insulin resistance, oxidative stress and chronic inflammation. All of these, in turn, may lead to changes in neuroinflammation, but insulin resistance especially has a long history of harming the brain.

Second, hypertension and high fat in the blood can lead to white matter lesions in the brain, which may further contribute to the development of Parkinson’s symptoms.

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How to avoid MetS

It’s clear that MetS is a lot more than just being overweight and having high blood sugar.

But there are clues you can follow even before you measure your waist or take your blood pressure:

• You crave carbs and sweets
• You’re tired and sluggish, no matter how much sleep you get
• You put on weight easily, but have a hard time losing it
• You feel sluggish after eating
• Your blood pressure is rising steadily over time
• Your LDL (“bad”) cholesterol keeps climbing

Anything you can do to keep from developing this syndrome will lower your risk of any number of life-threatening conditions.

So where do you start?

Maintain a healthy weight through your diet and physical activity. You may want to consider a Mediterranean diet or its first cousin, the MIND diet. Both diets have been shown to delay the onset of Parkinson’s and prevent MetS.

Control blood sugar. If you have prediabetes or type 2 diabetes, follow your doctor’s recommendations for managing blood sugar levels.

Manage cholesterol. Maintain healthy cholesterol levels by eating a heart-healthy diet and, if needed, taking cholesterol-lowering medications.

Limit alcohol intake: Excessive alcohol consumption can contribute to metabolic syndrome.

Get regular sleep: Aim for 7-9 hours of quality sleep each night.

Talk to your doctor. If you have a family history of MetS or any of its components, or if you are at high risk, talk to your doctor about preventive measures.

Sources:

Parkinson’s Risk Rises With Metabolic Syndrome  — Medpage Today

Metabolic Syndrome and Incidence of Parkinson Disease — Neurology

The post The surprisingly common syndrome linked to Parkinson’s appeared first on Easy Health Options®.

Consuming too much salt (or not enough, surprisingly) can raise your blood pressure, as can drinking too much alcohol or caffeine or eating too little prebiotic fiber. Trans and saturated fats also aren’t good for your blood pressure.

So what foods should you eat instead?

There’s one food in particular that’s caught the attention of investigators due to its combination of heart-healthy nutrients that lowered blood pressure 36 percent in some people…

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Tomatoes can take high blood pressure down

Researchers in Spain studied more than 7,000 adults between the ages of 55 and 80 over the course of three years.

Just over 82 percent of the participants had high blood pressure at the beginning of the study, but all of them had factors that raised their risk for heart problems. Some of these factors include diabetes, smoking, high cholesterol, obesity and/or a family history of early-onset cardiovascular disease.

The American Heart Association (AHA) defines normal blood pressure as a reading of less than 120 systolic (the top number) and less than 80 diastolic (the bottom number). The researchers divided the participants with high blood pressure into three categories of hypertension:

• Grade 1 hypertension, systolic 140 to 159 mmHg and diastolic 90 to 99 mmHg
• Grade 2 hypertension, systolic 160 to 179 mmHg and diastolic 100 to 109 mmHg
• Grade 3 hypertension, systolic 180 mmHg or higher and diastolic 110 mmHg or higher

During the study, participants completed questionnaires about their diet and physical activity. The researchers paid particular attention to the amount of tomato products participants were consuming. They tracked daily consumption of raw tomato and tomato-based items like tomato sauce and the cold Spanish tomato soup known as gazpacho.

The researchers separated individuals into four groups based on daily tomato consumption, with the lowest group ingesting 1.5 ounces or less of tomato and the higher group eating 4 ounces or more.

Based on the results, the researchers found that eating the equivalent of one large 4-ounce tomato each day could slash the risk of high blood pressure by as much as 36 percent.

Additionally, those eating a medium amount of tomatoes also showed a significant drop in diastolic blood pressure compared with those consuming the lowest amount.

Interestingly, the reductions in systolic and diastolic blood pressure were only significant in those with grade 1 hypertension and not in the groups with higher blood pressure levels. The researchers attributed that to the elderly nature of the study population, most of whom had long-standing hypertension at the start of the study, as well as high cardiovascular risk factors.

“Tomato is one of the most consumed, widely available, and affordable vegetables worldwide, and it is an important component of the best diets, such as the Mediterranean diet,” writes study co-author Dr. Rosa Maria Lamuela-Raventós, a professor at the University of Barcelona. “Tomato consumption may play a favorable clinical role in the prevention and management of elevated blood pressure.”

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The magic ingredients: lycopene and potassium

The study authors speculate that the tomato’s impact on blood pressure is likely due to specific minerals like potassium and compounds such as lycopene that have antioxidant and anti-inflammatory effects. Potassium’s effect on artery health and blood pressure is well-established, and at least one study has shown a link between lycopene and lower systolic blood pressure. The AHA already recommends tomatoes due to their combination of these nutrients.

There are limits to the study, including its observational nature and the fact that much of the data is self-reported. Further studies are needed to confirm these results.

Still, you may want to consider adding a daily dose of tomatoes to an already healthy diet rich in whole grains, fresh fruits and vegetables. Like Lamuela-Raventós mentioned, the Mediterranean diet includes all these foods, especially tomatoes, so you may want to give that eating plan a try.

There is one thing you should bear in mind…

If you add tomato-based products like canned tomatoes, sauces or soups to your diet, make sure they’re low in sodium — or better yet, sodium-free.

And in case you’ve gotten hung up on whether tomatoes are a fruit or a vegetable, let me share this: According to the editors of the Encyclopedia Britannica, nutritionists consider tomatoes to be vegetables.

Sources:

Eating More Tomatoes May Help Lower Blood Pressure — Everyday Health

Association between tomato consumption and blood pressure in an older population at high cardiovascular risk: observational analysis of PREDIMED trial — European Journal of Preventive Cardiology

11 Foods That Increase Blood Pressure — Durham Nephrology Associates, PA

Lycopene Supplementation and Blood Pressure: Systematic review and meta-analyses of randomized trials — Journal of Herbal Medicine

How Potassium Can Help Control High Blood Pressure — American Heart Association

The post The vegetable that lowered blood pressure 36 percent appeared first on Easy Health Options®.

Speaking for myself, I saw my blood pressure rise about 10 points once I hit menopause. I’m still within the normal range, but I know I need to be careful to keep it from going any higher.

Luckily, there’s an effortless action that can help offset this risk in menopausal and postmenopausal women — one that literally takes seconds to do…

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The simple power of standing up

Sitting for long periods of time, something that according to research, postmenopausal women often do, can compound the risks for heart trouble, as well as risks for type 2 diabetes, cancer and early death.

The Rise for Health Study evaluated methods for changing sitting behaviors and examined the physiological impacts on blood pressure and blood sugar levels in overweight or obese postmenopausal women.

Researchers focused on two specific behaviors over three months. One group was simply told to try to sit less during the day. The other was instructed to focus on standing from a sitting position more frequently. Both these groups were compared to a control group that received general health tips but were not asked to change their sitting habits.

When looking at blood sugar, the researchers found that sitting less or standing up more often showed no significant improvement in blood sugar.

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However, things were a bit different for blood pressure. The “sit less” group, which cut their sitting time by 75 minutes a day, showed some improvements in blood pressure, though it did not meet statistical significance.

Meanwhile, women in the “sit-to-stand” group, who increased the number of times they stood up by an average of 25 per day, lowered their diastolic blood pressure by 2.24 mmHg more than the control group. Though this change was not in the clinically meaningful range of 3-5 mmHg, it was a measurable enough decrease for researchers to say that within just three months, increasing sit-to-stand behavior can lower diastolic blood pressure.

In short, the findings suggest that frequently taking short standing breaks, even without increasing intense exercise, may help boost cardiovascular health.

“Public health messaging urges us to sit less but doesn’t tell us the best ways to do that,” says first author Dr. Sheri Hartman, a professor at UC San Diego. “Our findings suggest that while sitting less was helpful, interrupting sitting with brief standing breaks — even if you don’t sit less — can support healthy blood pressure and improve health.”

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How often should you be getting up?

According to the researchers, additional improvements may require more than three months to take effect, so they intend to evaluate both behaviors over a longer period in older men and women.

“What excites me most about this study is that women set their own goals and made a real difference in their sitting behaviors,” says co-author Dr. Andrea LaCroix, also a UC San Diego professor. “With a little coaching, we can teach ourselves to sit less, and it makes a tangible difference to our short-and long-term health.”

When discussing what goals would be doable for people looking to improve their heart health, LaCroix recommends standing two times per hour over 12 hours as a good starting point.

Given that my job involves a lot of sitting, I’m determined to adopt this behavior. But one problem I have is that I get so absorbed in the work I’m doing that I often lose track of time. The next thing I know, two or three hours have gone by without my moving from my seat.

The solution? Set a reminder. I usually have my phone right by me when I work, so I plan to set a recurring reminder twice an hour to get up from my computer.

If you prefer to have the reminder right on your computer, there are plenty of reminder apps (like Any.do or ClickUp) you can download for that purpose.

Sources:

Just rise: Study finds frequent standing may boost heart health after menopause — EurekAlert!

Impacts of Reducing Sitting Time or Increasing Sit-to-Stand Transitions on Blood Pressure and Glucose Regulation in Postmenopausal Women: Three-Arm Randomized Controlled Trial — Circulation

Arterial stiffness and hypertension — Clinical Hypertension

The post One simple action that lowers postmenopausal blood pressure appeared first on Easy Health Options®.

So, when I heard that a particular compound already known for supporting healthy blood vessels and blood pressure was making waves in anti-aging skincare — I had to tell you about it.

Pterostilbene is an antioxidant produced by plants to protect themselves against viruses, bacteria and fungi. It’s found in abundance in blueberries, and it’s a cousin to resveratrol.

You may already know about the anti-aging potential of resveratrol. It enhances skin elasticity by stimulating collagen production and protecting against oxidative damage.

But here’s why pterostilbene may have resveratrol beat…

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Significant breakthrough in just 28 days

One area where pterostilbene outperforms resveratrol is in “bioavailability” — a term that refers to the amount of a substance that enters the bloodstream after it’s introduced into the body and can have an active effect.

Resveratrol’s bioavailability is about one percent (though pairing it with grape seed extract can improve that significantly). But from the get-go, pterostilbene’s bioavailability is estimated to be around 80-95%!

When pterostilbene is consumed from foods or supplements, it’s absorbed through the stomach lining and cell membranes to reach the bloodstream. But what happens when it’s applied to our skin?

To find out, researchers in China had participants apply an emulsion containing it on one side of their face and a control cream on the other.

After just 28 days, the scientists had this to say: “Our results indicated that the pterostilbene emulsion remarkably improved skin elasticity, firmness, and reduced wrinkles, such as forehead, undereye, and Crow’s feet wrinkles.”

It also:

• Increased the thickness of the epidermis layer
• Enhanced collagen and elastic fibers
• And minimized skin pores

In fact, the improvements seen in the skin were so significant that the researchers say pterostilbene “may change the way we approach anti-aging skincare formulations.”

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From youthful skin to youthful blood vessels

If your goal is healthy, younger-looking skin, leveraging the power of blueberries to turn back the hands of time could be the key.

But that’s not the only benefit you can expect…

As I mentioned earlier, pterostilbene is also known for promoting healthy blood pressure. Here are just a few of the mechanisms of action supported by research:

Antioxidant activity. Oxidative stress interferes with the normal function of the endothelial cells that line artery walls. By inhibiting damage induced by oxidative stress, pterostilbene helps alleviate hypertension.

Anti-inflammatory activity. Pterostilbene can successfully reverse the elevation of pro-inflammatory cytokines. Not only does this help relieve inflammation of the endothelial lining of the arteries, but it also exerts anti-atherosclerotic activity. Atherosclerosis is a condition that can age you before you even know you have it.

And that’s the connection between skin aging and blood pressure — youthful arteries.

Blood vessels harden with age, poor habits and exposure to environmental toxins, oxidative stress and inflammation. That results in loss of elasticity and changes in blood pressure. And when blood vessels lose their firmness, the walls of your arteries become prone to injury.

Those same saboteurs and those same changes to the tissue that make up your skin contribute to visible signs of aging.

So, from the inside out, it makes sense to include pterostilbene in your anti-aging routine, not only to help maintain the youthfulness of your skin, but of your blood vessels as well!

Sources:

Natural Molecule Shows Remarkable Anti-Aging Results After Just 28 Days — SciTechDaily

Bioavailability of resveratrol — Annals of the New York Academy of Science

Effects of Pterostilbene on Cardiovascular Health and Disease — Current Issues in Molecular Biology

The post The breakthrough that reversed skin aging in 28 days appeared first on Easy Health Options®.

Most hotels with hot tubs also have saunas, but I prefer the hot, bubbling water of the tub. The combination of heat and water soothes my body and relaxes my mind like nothing else can.

As it turns out, the time I’ve spent in hot tubs has provided me with more than just an hour or so of relaxation. Research shows that the heat of a hot tub or sauna stimulates all sorts of beneficial health effects.

And just in case you’re considering installing one or the other in your home, research also shows that the tub wins out hands down in terms of therapeutic value, especially when it comes to blood pressure and immune system response.

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Hot tubs beat saunas for lasting benefits

Both hot tubs and saunas are great for soothing aching muscles and providing welcome warmth, but hot tubs might offer greater health benefits.

That’s what researchers at the Bowerman Sports Science Center at the University of Oregon found in a study involving ten men and ten women who exercised regularly, ranging in age from 20 to 28 years old.

The researchers monitored their body temperature, blood pressure, heart rate, cardiac output (the amount of blood the heart pumps per minute) and immune cell populations, as well as blood biomarkers of inflammation.

This data was collected before, during, and after subjects soaked in a hot tub and sat in both a dry heat and infrared sauna.

Their findings showed that hot water immersion raised core body temperature more than dry sauna, which in turn caused an increase in blood flow and immune system response.

“We saw that hot water immersion was the most impactful in increasing core body temperature, which is the main stimulus for these subsequent responses,” Atencio said. “Increasing body temperature causes an increase in blood flow, and just the force of blood moving across your vessels is beneficial for your vascular health,” says lead study author Jessica Atencio

Need more good news? They say the benefits can last beyond the minutes spent directly in the hot tub.

This isn’t the first study to imply the benefits of hot water on heart health, either. And how to get them without a hot tub.

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A safe option for those who can’t exercise

“We always say that exercise is the primary nonpharmacological treatment that people should be doing to promote health, but some people can’t or just won’t exercise,” says Atencio. “Heat therapy is good supplementation.”

In other words, for those people who can’t or won’t exercise, time spent in a hot tub can provide some of the same benefits.

But just as with exercise, hot tub time must be done in moderation.

“We want people to be smart and safe about it,” says Prof. Christopher Minson, in whose lab the study was conducted.

“We need to make sure that they are cleared by their physicians or others for heat therapy or for exercise, whether it’s mild to moderate walking or jogging or strength training. Then they’ll be fine to do heat therapy.”

Some general hot tub safety rules:

Always check the temperature before entering the hot tub. The maximum safe temperature for a hot tub is 104°F (40°C).

Limit soaking time to 15-20 minutes, especially at higher temperatures.

Hydrate adequately to prevent dehydration and overheating.

Avoid alcohol and drugs before or during hot tub use, as they can increase the risk of drowning and other accidents.

Shower before and after using the hot tub to remove sweat, dirt, and personal hygiene products.

Sources:

Hot tubs outperform saunas in boosting blood flow and immune power — Science Daily

Comparison of thermoregulatory, cardiovascular, and immune responses to different passive heat therapy modalities — American Journal of Physiology

The post Hot tub time improves blood pressure and immune response appeared first on Easy Health Options®.

The slow and graceful movements were beautiful to watch. But it was the mindful concentration and peaceful expressions on the faces of those participating that really pulled me in.

I remember yearning for that kind of community and connection. I found it in my love for choir, but I’ve had tai chi in the back of my mind ever since.

And with evidence-based benefits like these, why not give it a try…

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What is tai chi?

“One of the biggest advantages of tai chi from a health perspective is that anyone can practice it, which includes those who have health issues, injuries, or limited mobility,” says Andrea Felix, a Certified Expert Instructor who has been practicing tai chi since 2006.

Tai chi is a practice that involves a series of slow, gentle movements and physical postures, a meditative state of mind, and controlled breathing. Although it originated as an ancient martial art in China, it has become known for promoting physical and mental well-being.

What the research says about tai chi

Dr. Peter Wayne, author of The Harvard Medical School Guide to Tai Chi, maps out eight characteristics that are central to tai chi practice:

• Awareness
• Intention
• Structural integration
• Active relaxation
• Strengthening and flexibility
• Natural, freer breathing
• Social support
• Embodied spirituality

In 2024 alone, many studies have confirmed Dr. Wayne’s belief that these factors work together to deliver the following physical and mental health benefits:

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Balance. Did you know that poor balance is a sure sign of a shorter life?Three studies have confirmed the fact that tai chi improves balance. One of these was a meta-analysis of 17 randomized clinical trials.

Low back pain. An analysis of ten randomized controlled trials found that the practice of tai chi helps relieve chronic low back pain. Maybe that’s why the American College of Physicians, who suggest drugs should be a last resort for back pain, includes Tai Chi in their top 3 recommendations to relieve this common complaint.

Blood pressure. A randomized clinical trial found that tai chi was more effective than aerobic exercise in reducing blood pressure.

Parkinson’s disease. A 3.5-year cohort study showed that tai chi helped ease both motor and non-motor symptoms in patients with Parkinson’s, with these benefits lasting several years.

Sleep. Another study found that tai chi improved cognition and sleep. It also suppressed inflammation and enhanced metabolism.

Another study of breast cancer survivors with insomnia found that tai chi not only helped the insomnia, but also reduced markers of inflammation, thus making a relapse less likely.

Mental health. A review of 20 studies concluded that tai chi helps reduce symptoms of anxiety and depression in older adults and improves their social connections.

Finally, tai chi has been shown to increase functional connectivity in the brain, which may help prevent age-related decline.

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How to get started with tai chi

Tai chi is a meditative exercise that combines deep breathing with slow, focused movements. It’s perfect for those with limited mobility who need to increase their activity level gradually.

The quickest way to get started is by watching a video like this one. Or this one.

But taking a tai chi class at your local senior or community center will connect you with others who are trying to learn. The socialization that comes along with this is an added bonus!

Sources:

A Growing Amount of New Research Confirms the Many and Diverse Health Benefits of Tai Chi — Integrative Practitioner

Tai Chi: What You Need To Know — National Center for Complementary and Integrative Health

The effects of different types of Tai Chi exercise on anxiety and depression in older adults: a systematic review and network meta-analysis — Frontiers in Public Health

Effect of Tai Chi vs Aerobic Exercise on Blood Pressure in Patients With Prehypertension: A Randomized Clinical Trial — JAMA Network Open

Effect of long-term Tai Chi training on Parkinson’s disease: a 3.5-year follow-up cohort study — Journal of Neurology, Neurosurgery and Psychiatry

The post 7+ reasons tai chi is the movement your body needs appeared first on Easy Health Options®.

But what if I told you that you could, well, have your salt and eat it, too?

That’s right — there’s another kind of salt out there that you probably haven’t heard of. And if you have, well, you may have to search for it, but it’s well worth the reward.

Here’s everything you need to know…

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What is potassium-enriched salt?

Potassium-enriched salts look the same as traditional salts (sodium chloride). Only some of the sodium chloride has been replaced with potassium chloride.

And there’s good evidence this simple change could make a huge difference for many people suffering from high blood pressure…

In a randomized trial, 20,995 people with a history of stroke — or who were 60 years of age or older and had high blood pressure — switched to potassium-enriched salt. Researchers saw lower blood pressure and reduced risks of stroke, heart attacks and early death.

That’s just one reason a group of researchers are strongly encouraging clinical guideline bodies to review their recommendations about the use of potassium-enriched salt substitutes.

Potassium-enriched salt works to lower blood pressure because it reduces sodium intake and because of potassium’s role in heart health…

Potassium not only helps keep your heart muscles strong and beating regularly — but a deficiency in the mineral can lead to bone-hard arteries.

Most of our potassium comes from fruits and vegetables that many of us just don’t eat enough of. And that’s a problem.

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Why aren’t more of us using potassium-enriched salt?

Potassium-enriched salts are also called low-sodium salt, potassium salt, heart salt, mineral salt or reduced-sodium salt.

But many people simply don’t know it’s an option — or that a simple switch to potassium-enriched salt could help lower their blood pressure and reduce the risk of stroke and heart attack.

Marketing is another issue. Where it is sold, there’s often only one brand, and it is relegated to the bottom shelf, or only found in a specialty food aisle, which most shoppers ignore.

And it’s generally more expensive than traditional salt, so people on a budget also tend to bypass it in favor of plain old salt.

Should you be concerned about potassium deficiency?

There are a few reasons, besides skimping on fruits and vegetables, that someone could be potassium deficient:

• Diuretics (“water pills”) that increase urination and loss of too much potassium
• Diarrhea, vomiting or excess sweating
• Some antibiotics
• Excessive alcohol consumption

Would you recognize a deficiency? Some of the signs are:

• weakness
• muscle cramps
• tingling
• fatigue
• nausea
• bloating
• frequent urination
• constipation
• irregular heartbeat
• acne

If you experience any of these symptoms consistently, it’s wise to make an appointment with your doctor to determine if a potassium deficiency is the cause.

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Why you should still reach for fresh sources of potassium

When you think of high-potassium foods, a banana probably tops your list. But here are some foods that pack more potassium than a banana:

• avocado
• sweet potato
• spinach
• potatoes
• butternut squash
• dried apricots
• watermelon
• fish

One reason it’s important to keep reaching for fresh food sources of potassium is that some have additional benefits for your arteries and blood pressure…

Citrulline, found in watermelon, is a precursor to L arginine, which helps produce nitric oxide (NO), a signaling molecule that plays a role in blood pressure regulation, lipid reduction and glucose control.

The rich levels of polyphenols and carotenoids in watermelon, particularly lycopene, also provide additional support to help maintain normal cardio-metabolic health.

Spinach also helps produce nitric oxide, but more efficiently. Foods like spinach and beets contain naturally occurring organic nitrates, and help the body produce NO via the nitrate–nitrite–nitric oxide pathway. Research claims it’s the most bioavailable, sustainable and fastest route for raising NO levels that support artery health and blood pressure.

Sources:

Research Shows One Easy Diet Swap Can Reduce Blood Pressure And Heart Attacks — Science Alert

Potassium-Enriched Salt Substitutes: A Review of Recommendations in Clinical Management Guidelines — Hypertension

Effect of Salt Substitution on Cardiovascular Events and Death — New England Journal of Medicine

Potassium-Enriched Salt Substitutes as a Means to Lower Blood Pressure — Hypertension

Low potassium (hypokalemia) — Mayo Clinic

The post The salt that doesn’t raise your blood pressure appeared first on Easy Health Options®.

Unmanaged high blood pressure can weaken small blood vessels in the brain. Over time, these damaged blood vessels can no longer deliver the same amount of oxygen to the brain, causing nerves and brain cells to gradually die off.

This leads to what’s known as “white matter lesions,” areas of the brain that have been associated with cognitive decline and dementia.

Judging from this, it seems obvious that lowering your blood pressure can reduce your dementia risk. But is there proof of that?

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Blood pressure and dementia risk

In an exciting four-year study known as the China Rural Hypertension Control phase III (CRHC-3), a diverse team of researchers looked into how controlling high blood pressure might affect the risk of dementia. They gathered nearly 34,000 participants who were struggling with uncontrolled hypertension.

The participants were split into two groups: one received special care, while the other went about their usual care. The intervention group had community health providers, under the guidance of primary care doctors, start them on medication to manage their blood pressure. This group also got support with lifestyle changes, medication management, and tips for keeping track of their blood pressure from home. The aim was to get their blood pressure down to a healthier level—specifically, less than 130 mm Hg for systolic and 80 mm Hg for diastolic.

On the other hand, the usual care group just had their blood pressure checked at clinics without any additional support. After 48 months, the results were telling: the intervention group was taking an average of three different blood pressure medications, while the usual care group managed with just 1.2 medications.

The findings were really positive. About 4.6% of the intervention group were diagnosed with dementia, compared to 5.4% in the usual care group.

This means that treating high blood pressure reduced the risk of developing dementia by about 15%. Not only that, but the intervention group also experienced fewer issues with cognitive impairment without dementia, a significant indicator of brain health.

Throughout the study, the intervention group managed to lower their blood pressure by an impressive 22.0/9.3 mm Hg, and they had fewer serious health complications during the trial compared to their counterparts in the usual care group.

Dr. Jiang He from UT Southwestern Medical Center shared the study’s groundbreaking results, highlighting it as the first to show a significant reduction in dementia risk linked to high blood pressure treatment. These findings align with the results from a similar U.S. study, the SPRINT MIND trial, which found that stricter blood pressure control could also lower the risk of cognitive decline and dementia.

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Getting blood pressure under control

The researchers did note that participants were relatively young and the follow-up was relatively short. The baseline age was about 63 in both participant groups.

However, most experts agree that cognitive decline typically begins during one’s 60s and beyond but can be influenced by many factors.

If you have high blood pressure now, make sure you and your doctor discuss options for controlling it. If it’s only mildly high, the following lifestyle adjustments may be enough to bring it into the normal range:

• Eat a heart-healthy diet (the DASH diet is a good example). Make sure it includes plenty of potassium-rich fruits and vegetables.
• Make sure you’re getting plenty of healthy fats and omega-3s, like the kind you get from fatty fish such as salmon and tuna. An analysis published in the Journal of the American Heart Association identified the optimal daily amount needed to help lower blood pressure.
• Get some exercise. Research has found it can be as effective as medication.

Sources:

Common Intervention Lowers Dementia Risk, Trial Shows — MedPage Today

Blood pressure reduction and all-cause dementia in people with uncontrolled hypertension: an open-label, blinded-endpoint, cluster-randomized trial — Nature Medicine

The correlation between aging and cognitive decline — Greater Good Health

The post High blood pressure? Lower it and your dementia risk appeared first on Easy Health Options®.

Or perhaps you’ve taken an over-the-counter PPI like Nexium or Prilosec.

When I first heard the phrase “proton pump,” I imagined there was a teeny-tiny pump in the body and that these drugs shut the pump down.

Not far from the truth, but not exactly the right visual, either.

In reality, PPIs block an enzyme that produces stomach acid.

But this form of relief may come with a catch, and a dangerous one.

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PPIs may be connected to new cases of hypertension

Protein pump inhibitors block an enzyme that produces stomach acid. It’s called the hydrogen-potassium ATPase pump or the “proton pump” for short.

Here’s a good way to understand it: PPIs inhibit (or prevent) the proton pump enzyme from completing a chemical process needed to make stomach acid. By short-circuiting this process, PPIs slow down the production of stomach acid.

You’ll still have enough stomach acid to digest food, just not an overproduction that’ll irritate the stomach.

But no medication acts solely on the part of the body it’s meant for.

While PPIs are at work interrupting acid production, they’re also interrupting an unrelated cycle that converts dietary nitrates from foods you eat into nitric oxide.

Nitric oxide is a natual vasodilator made by the body; it relaxes blood vessels, which lowers blood pressure.

Maybe you can see where this is going…

While PPIs are controlling your acid reflux, they could also be elevating your risk of hypertension.

At least, this was the finding of a study done at the University of Buffalo – SUNY whose primary goal was to evaluate the association between PPI use and new cases of hypertension in menopausal women enrolled in the WHI-OS (Women’s Health Initiative Observational Study).

Out of 64,720 menopausal women, the study found 28,951 new cases of hypertension after a mean follow-up of 8.7 years.

The researchers feel this could be attributable to the reduction of nitric oxide brought on by the PPIs.

You should know this isn’t the first time the safety of PPIs have been called into question. Some have been linked to increased risk of stroke, bone fracture, pneumonia, type 2 diabetes, Clostridium difficile infection and kidney damage.

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Non-prescription ways to control stomach acid

Fortunately, some foods are safe remedies for acid reflux. These include olive oil, apple cider vinegar and carob.

And don’t forget herbs and spices!

Turmeric is derived from the root of the Curcuma longa plant. It contains a naturally active compound called curcumin. It’s often used in Indian food.

Studies have shown that curcumin is just as effective as omeprazole (a common PPI) at relieving the symptoms of indigestion, including acid reflux.

Then, of course, there are lifestyle changes that can help control GERD, acid reflux and heartburn:

• Maintain a normal weight.
• Don’t smoke!
• Engage in moderate to vigorous physical activity for at least 30 minutes a day.
• Restrict coffee, tea and sodas to no more than 2 cups per day.

Finally, here are some tips for a diet that could help control acid reflux:

Eat foods that have a higher pH because they are more alkaline and can offset stomach acid. These include bananas, melons, cauliflower, fennel, and nuts.

High-fiber foods can curb overeating, which contributes to GERD. These include:

• Whole grains such as oatmeal, couscous and brown rice.
• Root vegetables such as sweet potatoes, carrots and beets.
• Green vegetables such as asparagus, broccoli and green beans.

Regardless of how you manage or alleviate your symptoms, it’s important to do so. If you develop GERD, the more serious form of acid reflux, you could be at higher risk of developing Barrett’s esophagus, which is a dangerous condition.

Sources:

Proton Pump Inhibitor Use and Incident Hypertension in Menopausal Women — Journal of the American Heart Association

Long-Term PPI Use Linked to Hypertension in Menopausal Women — U.S. Pharmacist

Proton pump inhibitors — Cleveland Clinic

The post The medication that trades acid reflux for hypertension appeared first on Easy Health Options®.

Yes, fiber keeps us regular. But it does SO much more than that! Fiber is an essential nutrient needed to prevent disease and dysfunction.

It’s well-known that eating the recommended amount of fiber supports heart health.

Why is that?

Science has finally found the answer…

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How fiber protects your heart

Fiber is good for heart health because it:

• Lowers blood pressure and the risk of hypertension.
• Helps manage cholesterol (especially soluble fiber found in fruits, grains, nuts and seeds.
• Promotes a healthy weight by helping you feel full longer.
• Improves the gut microbiome by feeding beneficial gut bacteria.
• Reduces the risk of type 2 diabetes, a condition often linked to an increased risk of heart disease.
• May reduce inflammation — studies have linked fiber intake to lower levels of C-reactive protein (CRP), a marker of inflammation associated with an increased risk of heart attacks.

But the ‘secret weapon’ behind all these health benefits is something called short-chain fatty acids — or SCFAs.

When the fiber you eat reaches your large intestine, it releases three types of short-chain fatty acids when broken down by gut microbes:

• Butyrate. A key energy source for cells lining the large intestine, butyrate is also linked to a reduced risk of colon cancer and may play a role in mitigating inflammation and supporting immune function.
• Propionate. Besides preventing constipation, propionate supports brain health and may protect against neurodegenerative diseases like Parkinson’s.
• Acetate. Not to be confused with the plastic chemical found in products like paint and packaging, the presence or absence of the SCFA acetate affects gene expression, metabolic regulation and enzyme activity.

However, some people have a rare genetic mutation, which prevents them from reaping the benefits of SFCAs from fiber — regardless of how much they consume. That isn’t very reassuring for them, but it provided an opportunity to prove how SFCAs and fiber truly benefit the rest of us…

Research by Monash University, for the first time, compared the effects of fiber and SCFAs on a cohort of people with the rare gene mutation against outcomes for people without the mutation.

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Consistent with their hypothesis, the prevalence of hypertension was significantly higher in the gene mutation cohort, even when they consumed a diet rich in fiber, thus demonstrating the importance of SCFA signaling in cardiovascular protection.

The gene mutation occurs in less than 1% of people, which means that, for most of us, eating the recommended amount of dietary fiber can support heart health, lowering the risk of high blood pressure, heart disease, or stroke by up to 20%, according to the researchers.

How much fiber does your heart need

Experts recommend that we get between 25 and 30 grams of fiber daily from food.

Currently, the average dietary fiber intake among adults in the United States is only about 15 grams per day. That’s about half the recommended amount.

So, how can you work more fiber into your diet?

Prioritize whole grains. Choose whole grains over refined versions. Oatmeal is also a great source of whole grains.

Increase fruit and veggie intake. Aim for at least five servings daily. Eat fruits and vegetables with skin whenever possible for maximum fiber.

Legumes. Add beans, lentils and chickpeas to stews, salads, and soups.

Snack smart. Choose high-fiber snacks like popcorn, nuts, seeds and fruit.

To avoid digestive discomfort, increase your fiber intake gradually and drink plenty of water throughout the day to help it move through your system.

If you’re looking for a diet recommendation, you might be excited to know that SCFAs are key mediators of the favorable health effects of the Mediterranean diet.

It’s also important to know that SFCAs are produced by gut bacteria through the fermentation of dietary fiber. Probiotics can ensure an army of microbes that are up to that task!

Sources:

Heart disease risk is reduced by up to 20% just from eating fiber — New Atlas

Rare pathogenic variants in G-protein-coupled receptor genes involved in gut-to-host communication are associated with cardiovascular disease risk — Cardiovascular Research

The post The protective ‘signal’ fiber sends your heart appeared first on Easy Health Options®.

That was a wake-up call. While I still have “normal” blood pressure, I can no longer take it for granted that I’ll never develop high blood pressure.

So, I’ve been looking into the risk factors of high blood pressure and how to best manage them. And it seems like I’m starting not a moment too soon — not only will I be controlling my blood pressure, but I may be reducing my risk of death as well….

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An early grave or risk factor management?

High blood pressure (or hypertension), defined as a systolic (top number) blood pressure of 130 mmHg or higher, is the leading preventable risk factor for early death worldwide.

A study led by researchers at Tulane University used data from the UK Biobank to track more than 70,000 people with hypertension and more than 224,000 without it. The researchers followed the participants for nearly 14 years to observe how managing certain risk factors for high blood pressure affected premature death, defined as dying before the age of 80.

The study evaluated the following eight risk factors:

• Blood pressure;
• Body mass index (BMI);
• Waist circumference;
• LDL (the “bad”) cholesterol;
• Blood sugar;
• Kidney function;
• Smoking status;
• and Physical activity

What the study discovered was astounding…

Addressing each additional risk factor was associated with a:

• 13% lower risk of early death from all causes;
• 12% lower risk of early death due to cancer;
• 21% lower risk of premature death due to cardiovascular disease;
• And a 10% lower risk of premature death from other causes.

And the more risk factors were under control, the lower the risk of death was. Controlling seven or more was considered optimal and was linked to:

• 40% less risk of premature death from all causes;
• 39% less risk of early death due to cancer;
• 53% less risk of premature death due to cardiovascular disease;
• and a 29% risk of death from other causes. 

But if you struggle to get all seven under control, the researchers also found that hypertensive patients who addressed at least four of the risk factors had no greater risk of an early death than those without high blood pressure.

In addition, the results suggest that hypertensive participants under the age of 60 and those who didn’t use antihypertensive medication may show reduced responsiveness to joint risk factor control.

“To our knowledge, this is the first study to explore the association between controlling joint risk factors and premature mortality in patients with hypertension,” says corresponding author Dr. Lu Qi, a professor at Tulane University. “Importantly, we found that any hypertension-related excess risk of an early death could be entirely eliminated by addressing these risk factors.”

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How to manage high blood pressure factors

Interestingly, only 7.3% of hypertensive participants in the study had seven or more risk factors under control, emphasizing the opportunity for prevention.

Researchers say their findings underscore the importance of personalized, multifaceted care that extends beyond medication. The study found that the protective link was more pronounced in hypertensive participants taking antihypertensive medication, indicating that a broader range of health behaviors and conditions can still offer impactful benefits.

“Our study shows that controlling blood pressure is not the only way to treat hypertensive patients, because high blood pressure can affect these other factors,” Qi says. “By addressing the individual risk factors, we can help prevent early death for those with hypertension.”

It’s probably a good idea to manage the risk factors observed in the study, especially if you already have high blood pressure. Taking the following steps can help reduce your risk of dying early:

• Eat for better blood pressure. There are several diets research shows can take the numbers down. Check out these seven.
• Get moving. Make sure you get the recommended 150 minutes of moderate to intense physical activity every week (about 30 minutes 5 days a week).
• Maintain a healthy weight. Make sure your BMI and waist circumference are within the normal range for your height and age. Try the breakfast food that mimics how Ozempic, Wegovy and Mounjaro work.
• Keep your LDL cholesterol down. Some natural ways to do so include raising your intake of fiber and plant sterols and adding prickly pear (or a prickly pear supplement) to your daily regimen.
• Manage your blood sugar. Avoid foods that make your blood sugar spike and consider timing your meals to lower your blood sugar and blood pressure.
• Watch your kidney function. Taking a CoQ10 supplement can help improve your kidney function (and support normal blood pressure).
• If you smoke, stop. Smoking can raise your blood pressure, as well as the risk of plaque buildup in your arteries.

Since each factor carries a percentage and stacks the odds in your favor, take it a step at a time if it seems overwhelming. But work towards the bigger goal and the long life you deserve.

Sources:

Controlling these 8 risk factors may eliminate early death risk for those with high blood pressure — ScienceDaily

Degree of joint risk factor control and premature mortality in hypertensive participants — Precision Clinical Medicine

Smoking and High Blood Pressure — American Heart Association

The post 8 factors for lower blood pressure appeared first on Easy Health Options®.

At least one-third of all American adults have metabolic syndrome. You likely have metabolic syndrome if you’re affected by three or more of the following symptoms:

• Abdominal fat (or high waist circumference)
• High blood pressure
• High blood sugar
• High blood triglycerides, which can raise your levels of LDL, or “bad” cholesterol
• Low HDL, the “good” kind of cholesterol

Now, here’s the thing: Metabolic syndrome is a turning point.

If you can tick off just one or two of the listed conditions above, you have time to turn things around. Even if you have three, it’s not impossible to stop where this is going.

And now there is yet another reason that might incentivize you…

Metabolic syndrome could drastically increase your risk for dementia and at an earlier age…

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Syndrome raises dementia odds by 70%

“Our study found having metabolic syndrome in middle age is a risk factor for young-onset dementia.”

Those are the words of Minwoo Lee, MD, PhD, of Hallym University Sacred Heart Hospital in Anyang, South Korea.. Dr. Lee is the author of a large-scale study showing a strong connection between metabolic syndrome and early-onset dementia.

His team used health data from nearly two million people that included waist circumference, blood sugar, triglycerides and cholesterol levels. Of these participants, 25% had metabolic syndrome.

Eight years later, they found that metabolic syndrome was associated with a 24% higher risk of dementia. This included a 12% higher risk of Alzheimer’s disease and a 21% increased risk of vascular dementia.

Also, compared with male participants who “only” had a 15% increased risk, female participants were hit hardest: they had a 34% increased risk of dementia, especially if they were in their 40s.

Further, each of the five components of metabolic syndrome elevated the risk cumulatively…

In other words, people with all five components of metabolic syndrome had a whopping 70% increased risk of dementia.

Push back and lower your dementia risk

If I had to guess at why metabolic syndrome increases risk for dementia, several things come to mind…

• High blood pressure reduces blood flow in the brain, causing brain cells to die off and leave white lesions behind, a sign of dementia in the brain.
• There’s also a well-established link between high blood sugar and dementia. The same enzyme that controls insulin levels also breaks down amyloid plaque. If the enzyme is constantly tied up controlling insulin, amyloid plaque can grow in the brain unchecked.
• And of course, we know that problems with blood sugar control lead to fat storage in the belly, increasing waist circumference.

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I’d be remiss if I didn’t share that diet is essential in controlling the conditions that make up metabolic syndrome. And there are several good ones to choose from, that you can read about here.

There is also evidence that the timing of when you eat can play a significant role in avoiding metabolic syndrome.

But shortcuts are available and there’s no reason not to take advantage of them, including these:

• Eat oatmeal regularly to beat back all of those conditions that lead to metabolic syndrome.
• Make olive oil your primary fat source to support insulin levels, boost metabolism and suppress appetite.
• Take your vitamin D. Researchers from Cedars-Sinai Medical Center found that a deficiency of the sunshine vitamin sets off a chain reaction that leads to metabolic syndrome in mice. They think it probably occurs in people, too. 
• Ditch sugar for stevia. It has pharmacological and therapeutic activity that makes it a natural alternative for treating the disorders associated with metabolic syndrome.
• Become a tea drinker. A review of studies found that hibiscus tea improved several measures of metabolic syndrome.
• Work on improving brain circulation. Loss of healthy blood flow to the brain kickstarts the loss of functional connectivity in the brain. Exercise and blueberries can help.

Sources:

Metabolic Syndrome in Midlife Linked to Higher Dementia Risk — Neuroscience News

Association Between Metabolic Syndrome and Young-Onset Dementia — Neurology

The post Preventable metabolic disorder raises dementia risk 70% appeared first on Easy Health Options®.

That’s because when you ingest too much salt, your body responds to the excess sodium by holding on to water to dilute it. The result is an increase in the amount of fluid in your blood vessels, which raises the pressure inside the vessels and makes your heart work harder.

You may think taking blood pressure medication counteracts this effect. However, too much sodium offsets the benefits of two commonly used blood pressure medications: diuretics and vasodilators. So, if you’re taking either of these medications but still eating too much salt, you’re canceling out the medicine’s effects.

Therefore, regardless of whether you’re on blood pressure medication, it makes sense to cut back on the salt you consume, right? Well, that’s just half of the solution…

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Add potassium to the mix

Previous research has indicated that upping potassium intake can help control blood pressure. Both potassium and sodium are electrolytes, substances that help the body send electric signals that contract muscles and affect the amount of water in the body, among other essential functions.

With that in mind, researchers from the University of Waterloo developed a mathematical model that successfully identifies how the potassium and sodium ratio affects the body. The model showed that increasing the ratio of potassium to sodium intake had a positive effect on blood pressure.

In addition, the model was developed to identify how difference in sex impacts the relationship between potassium and blood pressure. The researchers found that men develop high blood pressure more easily than pre-menopausal women. Still, men are also more likely to respond positively when the potassium-to-sodium ratio increases.

“Usually, when we have high blood pressure, we are advised to eat less salt,” says Anita Layton, a University of Waterloo professor. “Our research suggests that adding more potassium-rich foods to your diet, such as bananas or broccoli, might have a greater positive impact on your blood pressure than just cutting sodium.”

“Early humans ate lots of fruits and vegetables, and as a result, our body’s regulatory systems may have evolved to work best with a high potassium, low sodium diet,” says Melissa Stadt, a PhD candidate at the University of Waterloo and the lead author of the study.

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Getting the potassium-sodium balance right

If you need a little extra help, consider the DASH eating plan, specifically developed to help people lower high blood pressure. It focuses on whole foods, fat-free or low-fat dairy, whole grains, lean meats, fish and poultry, and limiting red meat and ultra-processed foods.

Not only was it designed with lower sodium intake in mind (the Standard Dash diet limits sodium consumption to 2,300 mg daily while the Lower Sodium Dash diet drops that to 1,500 mg), but it also provides guidance on reaching a target of 4,700 mg of potassium daily.

That sounds like a lot and might seem difficult if not for this helpful list with lots of recommended choices, which also identifies specific foods that pack the most potassium by food groups. For example…

• A medium potato, baked with the skin, provides 941 mg of potassium;
• A blessed medium banana will get you 422 mg;
• Plain non-fat yogurt (6 to 8 oz) provides 579 mg;
• White beans, ½ can, yields 595 mg;
• Wild Atlantic salmon puts 534 on your plate.

Be sure to check out the link to the full list!

One thing to keep in mind: if you’re already taking a diuretic for blood pressure management, you may need to check with your doctor about a potassium supplement. Diuretics increase urine output to help rid the body of excess fluid and sodium, but some can also cause potassium loss. Don’t start taking potassium supplements without your doctor’s advice, as having too much potassium in your body can be dangerous.

Sources:

High blood pressure? Eat more bananas — EurekAlert!

Modulation of blood pressure by dietary potassium and sodium: sex differences and modeling analysis — American Journal of Physiology-Renal Physiology

Dietary salt and blood pressure: A complex connection — Harvard Health Publishing

Foods high in potassium — Healthdirect

The post Why a banana a day is key to regulating blood pressure appeared first on Easy Health Options®.

I take daily steps to keep my numbers where they should be — and one of those is exercise.

I’ve read the research, and there’s no doubt that 30 minutes of aerobic exercise a day can lower blood pressure.

But what if there was a way to condense exercise to just five minutes and still leverage its blood pressure-lowering benefits?

Here’s how we can…

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Up the effort for lower blood pressure

After analyzing the health data and activity levels of over 14,700 volunteers across five countries to see how different levels of activity impact blood pressure, researchers have some encouraging news…

Doing as little as five extra minutes of exercise daily was associated with measurably lower blood pressure readings.

FIVE minutes… but there’s just one little catch…

To make a short, 5-minute  burst of exercise work for blood pressure management, it must include higher-intensity movement that increases the demand on your heart and muscles.

In other words, you can’t take a slow and easy walk if you want to make it count. You need to ramp up your effort with activities like uphill walking, stair climbing, running, and cycling that require you to work harder. Just for five minutes.

But if you can go at it longer, even better…

They found that replacing sedentary behavior with 20-27 minutes of exercise per day could reduce the risk for serious heart problems by up to 28%. 

“The good news is that whatever your physical ability, it doesn’t take long to have a positive effect on blood pressure. What’s unique about our exercise variable is that it includes all exercise-like activities, from running for a bus or a short cycling errand, many of which can be integrated into daily routines,” said study first author Dr. Jo Blodgett.

Pressure-free blood pressure support

I’m also a fan of nutritional ingredients that have a powerful effect on blood pressure. I feel like I need the extra assurance, and other people may have their own reasons for reaching for them.

My cousin, who, of course, shares the same concerning family history, has physical constraints that make strenuous exercise difficult, even for only five minutes.

These are the ingredients we reach for…

• Vitamin K2 – MK-7 is a form of K2 that acts like a shuttle service, directing calcium to the places in your body where it’s most helpful, like your bones and teeth, and away from arteries where it can negatively impact cardiovascular health. This vitamin supports healthy arteries and promotes normal blood pressure levels.
• Grape Seed Extract (GSE) – Rich in polyphenols, GSE helps upregulate nitric oxide production (NO). NO is a messenger molecule naturally present in the inner lining of blood vessels. It’s a natural vasodilator, promoting healthy blood flow and circulation, but less is present with age (women lose it during menopause).
• Pterostilbene – Found in blueberries, this potent antioxidant helps block the creation of Angiotensin II — an enzyme that stiffens the walls of blood vessels.
• Green tea extract – The phytochemicals in green tea reduce oxidative stress and support cardiovascular health. Randomized controlled trials have demonstrated green tea extract’s ability to support healthy systolic blood pressure.

Lowering your blood pressure shouldn’t cause more pressure. Take advantage of a short and powerful blast of exercise every day, and nutrition that helps.

Sources:

Five minutes of exercise a day could lower blood pressure — EurekAlert!

Just 28% Of Americans Are Exercising Enough, CDC Says—And It’s Even Lower In Some Regions — Forbes

The post Got 5 minutes? Lower your blood pressure appeared first on Easy Health Options®.

Just a few years ago, the European Society of Cardiology, using genetic data from 422,000 individuals, revealed a link between higher levels of 11 bacteria that were associated with a total of 28 health and disease outcomes, including chronic obstructive pulmonary disease, high blood pressure, high cholesterol and BMI. In one example, they found that the higher the level of Ruminococcus bacteria, the greater the risk of high blood pressure.

Another study showed major disturbances in the gut microbiome of patients suffering from heart disease, and that these alterations may start many years before onset of heart disease symptoms and diagnosis.

High blood pressure can precede heart disease, so getting it under control is one of the most important steps in protecting heart health.

Could it be as simple as balancing your microbiome with probiotics?

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Two probiotic strains could manage blood pressure

High blood pressure rates are rising worldwide, affecting about 40 percent of the world’s adults. Prior studies have found a link between these rising rates and an increased consumption of sugar.

High sugar consumption likely boosts blood pressure through increased insulin resistance or salt retention, among other mechanisms. It can also hurt the gut microbiome by blocking good bacteria and promoting the growth of bad bacteria.

A team of researchers in China decided to test two probiotic strains — Bifidobacterium lactis and Lactobacillus rhamnosus — on mice that developed high blood pressure after consuming water mixed with fructose. They measured the animals’ blood pressure every four weeks over 16 weeks. And what they found was encouraging…

The fructose-fed mice that received either probiotic showed significantly lower blood pressure than those fed fructose and not treated with probiotics.

Also, the researchers found no difference between the blood pressure readings of the fructose-fed mice that received probiotics and a control group of mice that only drank water. This suggests probiotics would maintain normal blood pressure levels, says computational biologist Dr. Jun Li at the City University of Hong Kong.

“Accumulated evidence supports an antihypertensive effect of probiotics and probiotic fermented foods in both in vitro and in vivo experiments,” Li says. “So we believed that the dietary intake of probiotic foods would well supplement traditional hypertension treatment.”

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Sugar’s deleterious effect on your microbiome

As part of their study, the researchers used genetic sequencing to explore links between altered gut microbiota and the change in blood pressure. They found a high-fructose diet in the mice led to growth of Bacteroidetes and a decrease in Firmicutes bacteria, while treatment with probiotics returned those populations to control group levels.

There were new microbial signatures associated with blood pressure as well. High levels of Lawsonia and Pyrolobus bacteria, and low levels of Alistipes and Alloprevotella, were connected with lower blood pressure.

The next step for the researchers is a large clinical trial to see if the protective effect of probiotics extends to humans. “Probiotics present a promising avenue in preventive medicine, offering potential in regulating hypertension and reshaping our approach to cardiovascular health,” Li says.

But with the growing evidence of the gut microbiome’s impact on whole body health, there’s absolutely no harm in seeking out these two probiotic strains. Not only may they help with your blood pressure, but they’ll help bring balance to your gut microbiome.

Luckily, Bifidobacterium lactis and Lactobacillus rhamnosus are common probiotic strains. Both of them are present in abundance in many fermented food sources. Specifically, Bifidobacterium lactis can be found in yogurt, cheese, cottage cheese and buttermilk. And Lactobacillus rhamnosus can be found in kefir, yogurt, kimchi, sauerkraut, tempeh and miso.

Of course, probiotics are also available in supplement form — and don’t forget to feed them prebiotics to help them do their job even better.

Sources:

Two probiotics identified as promising hypertension treatments — EurekAlert!

Probiotics Bifidobacterium lactis M8 and Lactobacillus rhamnosus M9 prevent high blood pressure via modulating the gut microbiota composition and host metabolic products — mSystems

Bifidobacterium lactis — International Probiotics Association

Lactobacillus Rhamnosus 101: Sources, Benefits, and Uses — Physician’s Choice

Can fermented or probiotic foods with added sugars be part of a healthy diet? — ISAPP

The post Why probiotics may be the next big thing for lower blood pressure appeared first on Easy Health Options®.

In fact, people living in the black hole of depression often suffer not only from negative psychological feelings but also from physical symptoms.

Even worse, depression has been found to lead to a frighteningly high rate of other chronic illnesses. This makes taking steps to support your mental well-being vital if depression has come knocking at your door.

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Depression drags your health down 30% faster.

Recent research involving 172,556 volunteers in the UK Biobank study delved into the likelihood a person with depression has of ending up with one (or multiple) long-term physical conditions.

The team followed participants for nearly seven years, focusing on 69 physical conditions. Ultimately, the research revealed two disturbing findings…

The first is that even at the start of the study, people with depression were already behind the eight ball. That’s because the research showed that those with depression had an average of three physical conditions compared with an average of two in people without depression.

And if that weren’t worrisome enough, the results revealed that over the study period, adults with a history of depression accrued those healthy problems 30% faster than those without depression.

The most common new conditions people with depression were likely to suffer included:

• Osteoarthritis
• Hypertension
• Gastroesophageal reflux disease (GERD)

The results highlight that a previous diagnosis of depression is a risk market for accelerated development of long-term physical health conditions — and that depression should be viewed as a “whole body” condition.

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Recognizing depression

It’s crucial that we recognize the signs of depression early on. This research underscores the fact that if we want to safeguard our physical health, we must be proactive in identifying and addressing depression.

Psychological feelings of depression can include things like persistent sadness, anxiousness, hopelessness or pessimism.

You might also feel irritable, worthless, or helpless and lose interest in hobbies or activities you once enjoyed.

However, as we mentioned earlier, physical signs of depression are also a possibility. These can be issues such as:

• Sleep problems – 75% of those with depression experience problems falling or staying asleep.
• Chest pain – Depression can raise your heart rate, respiration and blood pressure.
• Fatigue often includes feeling exhausted even when you’ve had enough rest.
• Pain – People who are depressed are three times more likely to experience regular pain and four times more likely to get intense, disabling neck or back pain.
• Digestive trouble – Living with depression can upset your GI system, leading to nausea, indigestion, diarrhea or constipation.
• Headaches – Both tension-type headaches and migraines are common in people with depression.
• Weight or appetite changes – Depression can cause appetite changes in either direction.
• Agitation or restlessness – Irritability or anger has been reported in up to two-thirds of people with depression.
• Sexual dysfunction – Either depression itself or the prescription drugs given for it can result in loss of sex drive and performance issues.

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Because of all these symptoms, you might be tempted to turn to medication to help your depression.

It’s essential to consult a healthcare professional. They can provide guidance on what to expect from medications and help you make informed decisions.

Over the years, we’ve learned that selective serotonin reuptake inhibitors, or SSRIs, are only approximately 33% effective. Yet, they also carry a 33% higher risk of premature death.

For some people, talk therapy works better. You might consider using these lifestyle tips that research has shown to be key in breaking the catch-22 of depression.

Sources:

Depression linked with higher risk of long-term physical health conditions — EurekAlert!

9 physical signs you could have depression — Easy Health Options

Unraveling: The serotonin connection to depression — Easy Health Options

The post Depression can bring on physical illness 30% faster appeared first on Easy Health Options®.

Reach for sugary sweets or salty chips (when no one can eat just one!), and both your waistline and your health suffer. But giving up snacking altogether is just so hard…

Don’t worry. If you need a little something to hold you over til lunch or supper, there’s one snack that hits so many health marks — if you’re not snacking on it daily, you’re doing yourself a disservice.

Especially now that research has found it can give your “happy hormone” a huge boost…

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Cardioprotection and a mood boost to boot

Nuts have a reputation as a healthy snack that’s been secured by mountains of research, especially for how they affect cardiovascular health.

Previous research from a team of scientists at UCLA found that eating just 1.5 ounces of nuts per day, instead of pretzels, for a period of just 24 weeks resulted in serious benefits, including:

• Increased satiety (feelings of fullness that keep you from overeating and packing on weight that harms your heart)
• Enhanced weight loss for better overall health
• Decreased blood pressure and heart rate, indicating less stress and strain on the organ

So those researchers decided to take it a step further and look for the origin of those benefits — benefits they believed had to do with the tryptophan nuts deliver.

Yup, you read that right…

The same compound found in that Thanksgiving turkey that makes us fall asleep on the couch after dinner is also found in nuts, like almonds, Brazil nuts, cashews, hazelnuts, macadamias, pecans, pine nuts, pistachios and walnuts.

And it’s believed to play an essential role in the prevention of cardiovascular problems, by creating metabolites in the gut that regulate the immune system and keep the heart and blood vessels healthy.

Related Reading: How to get your pleasure hormone back

To test their theory, the team collected blood and stool samples from 95 overweight or obese participants who switched from unhealthy snacks to a daily dose of mixed nuts.

Sure enough, eating nuts resulted in an impressive increase in cardioprotective tryptophan metabolites. But what the researchers weren’t expecting was an increase in the “happiness hormone,” serotonin.

The team found that blood serotonin levels went up by 60.9 percent at 12 weeks and an incredible 82.2 percent at 24 weeks.

“This is the first time we’ve seen mixed tree nut consumption associated with an increase in serotonin levels in the body,” explained lead researcher Zhaoping Li, MD, Ph.D., Professor of Medicine and Chief of the Division of Clinical Nutrition at UCLA. “While more research is needed, this is exciting since serotonin can have an important impact on mood and overall mental health.”

In other words, if you want to protect your heart and grab a hefty dose of the happy hormone, one snack a day of nuts is the way to go.

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The nutty benefits keep coming

Because depression and heart problems can often go hand in hand, eating more nuts just makes sense. But the benefits you can grab from eating nuts don’t stop there.

Eating nuts can also help you:

• Eating nuts could lower your risk of suffering from atrial fibrillation (AFib), an abnormality of your heart rhythm that can dramatically increase your risk of stroke.
• A review of studies found that snacking on tree nuts also reduces HbA1c (glycated hemoglobin), a substance in the blood that indicates blood sugar trouble.
• A massive study of almost 290,000 participants found that people who increased the amount of nuts they ate as they got older gained less weight and were less likely to become obese over those 20 years.

So don’t wait — grab a handful and start enjoying them right away!

Sources:

New study shows snacking on mixed tree nuts may impact cardiovascular risk factors and increase serotonin — EurekAlert!

The post The snack your heart loves that boosts your ‘happy’ hormone appeared first on Easy Health Options®.

That’s because dropping the extra pounds is one of the most effective ways to improve your blood sugar.

And now according to a new study, there’s one more big benefit to following a weight management program for your diabetes — being able to cut back on or even toss out both your diabetes and your blood pressure medication for good.

Lose weight and kiss diabetes and high blood pressure goodbye

The research specifically utilized a weight management program developed by researchers at the Universities of Glasgow and Newcastle for the Diabetes UK-funded Diabetes REmission Clinical Trial (DIRECT).

It involves multiple phases — the first of which is 12 weeks on a diet that involves consuming low-calorie soups and shakes. And it can lead to weight loss of over 15 kg or 33 pounds in just four months when followed fully.

For the second phase, you simply choose foods and eat wisely in order to maintain your weight.

For the study, researchers had participants stop all diabetes and blood pressure drugs at the start of the diet and then only had them restarted if their blood sugar or blood pressure went up.

And here’s what happened.

Not only did participants experience remission of their type 2 diabetes, but the diet also helped lower blood pressure — and reduce the need for antihypertensive medications.

The study showed that:

• Maintaining the 33-pound weight loss allowed 80 percent of people to become free from type 2 diabetes, without the need for diabetes medications for at least 2 years.
• Average blood pressure fell steadily as people lost weight.
• Blood pressure remained lower after the formula diet period finished, and then at 12 and 24 months.
• Just over a quarter (28 percent) of people needed to reintroduce a blood pressure tablet during the diet.
• Another 28 percent were able to remain off their blood pressure medications for at least two years following the diet.

“Our study shows that, in addition to possible remission from type 2 diabetes, there are other very important health benefits, as weight loss is a very effective treatment for hypertension and its associated serious health risks,” said Professor Mike Lean, from the University of Glasgow.

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Slimming down to ditch the drugs

The study showed that simply by losing weight, you have the power to not only improve your heart, blood vessel, and blood sugar health but also finally either decrease or eliminate the need for medication to treat those issues.

Of course, you don’t want to simply ditch the drugs without talking to your doctor, even if you are losing weight.

Instead, start a healthy weight loss plan and ask your doctor to monitor your blood pressure and blood sugar to help you get off the medications safely.

To follow the diet used in the study, check out the book Life Without Diabetes: The Definitive Guide to Understanding and Reversing Diabetes by Ron Taylor, MD.

Or simply follow a low-calorie, nutrient-dense diet with plenty of fruits and veggies, such as the Mediterranean diet. Weight loss might be slower. But when it comes to weight loss, getting to your destination is what matters.

Sources:

Reversing Type 2 Diabetes and Ongoing Remission — Newcastle Magnetic Resonance Centre

Diabetes remission diet also lowers blood pressure and reduces need for medication — EurekAlert!

The post Kiss diabetes and high blood pressure goodbye in one step appeared first on Easy Health Options®.

It’s no secret that studies have shown that eating too much salt can cause your blood pressure to skyrocket.

But cutting down on salt is next to impossible…

Sure, you can remove the shaker from your dining table, ignore it at restaurants and say no to the gravy, sauces and dressings — but unless you’re preparing all your meals from scratch, salt is an inescapable given.

But what if there was something that countered salt’s harmful effects? Sort of a “kryptonite” that weakened its ability to raise blood pressure?

Sound too good to be true?

Well, this time it’s not…

Research has found that for women, at least, a heart-healthy nutrient can lower blood pressure, even in salty diets, and is urging women everywhere to start eating these foods…

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The relationship between salt and potassium

“It is well known that high salt consumption is associated with elevated blood pressure and a raised risk of heart attacks and strokes,” says Professor Liffert Vogt of Amsterdam University Medical Centers, the Netherlands. “Health advice has focused on limiting salt intake, but this is difficult to achieve when our diets include processed foods. Potassium helps the body excrete more sodium in the urine.”

Armed with these facts, the professor and his research team set out to determine just how vital potassium really is in managing the blood pressure dangers of salt.

So they accessed the health data of almost 25,000 participants between the ages of 40 and 79, a near-even split between men and women, and compared their blood pressure and risk of cardiovascular events to their sodium and potassium intake from their diets.

And the results were clear…

There’s an inextricable link between potassium consumption and blood pressure — but dietary potassium was linked with the most significant health gains for women, per Professor Vogt.

The team found that as potassium intake went up, blood pressure went down. Specifically, for every one-gram increase in daily potassium, women benefited from a 2.4 mmHg lower systolic blood pressure.

And these benefits were seen most clearly in women who ate a LOT of salt.

What about the men? While their benefits weren’t as significant as the women’s, they weren’t left out in the cold completely…

The researchers followed up with all of the participants for 19.5 years. And after adjusting for all confounding factors, like age, sex, body mass and more, they discovered that people who consumed the most potassium in their diets had a 13 percent lower risk of cardiovascular events compared to those who got the least.

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Getting more potassium in your diet

When asked about the results of the study, Professor Vogt had this to say: “The results suggest that potassium helps preserve heart health, but that women benefit more than men. The relationship between potassium and cardiovascular events was the same regardless of salt intake, suggesting that potassium has other ways of protecting the heart on top of increasing sodium excretion.”

This is great news, but I do have one warning…

Just because potassium acts like salt kryptonite for blood pressure, don’t throw all caution to the wind. Too much salt has other effects on the body that are far from healthy…

Salt negatively impacts your body’s production of nitric oxide — a compound that relaxes and widens the blood vessels, allowing blood to flow.

A high sodium diet could leave you with immune system problems and open to infection as well.

Now, how to get more potassium into your diet…

To protect your heart and have better blood pressure, these foods should be on your list to eat regularly:

• Bananas (Green bananas have a special added benefit)
• Avocados
• Salmon
• Potatoes
• Sweet potatoes
• Pumpkin
• Dark leafy greens
• Asparagus

And be sure to watch out for warning signs that you may be deficient in potassium, since many of us don’t get enough of the vital nutrient in our diets.

Sources:

Women urged to eat potassium-rich foods to improve their heart health – ScienceDaily

The post Women urged to eat this blood pressure ‘kryptonite’ appeared first on Easy Health Options®.

And it’s easy to see why…

Statistics show that one in nine of us will end up with Alzheimer’s and that of all of the diseases out there, heart disease takes more and more lives every year.

However, statistics don’t paint the full picture…

That’s because there are things within our power to keep these organs functioning at their best, like exercise which helps keep them both in tip-top shape.

And if you want something you can do that takes even less time and is super tasty, why not reach for a handful of blueberries?

Not only has past research demonstrated that blueberries pack some clout to dementia-proof the brain in middle age and ward off heart disease, but the results of a multi-study controlled investigation show this holds true even if you’re already well into your senior years…

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The ROAB study: improved executive functioning

With aging, dips in executive function, including attention and episodic memory can become more common. This can happen even more frequently in the afternoon following lunch.

However, there is evidence that eating anthocyanin-rich foods such as berries could help reduce this cognitive decline.

Additionally, high blood pressure has been associated with poor cognitive function.

So researchers set out to test the effects of wild blueberry extract on both executive function and blood pressure.

Participants between the ages of 68 and 75 were given either a placebo or a single dose capsule of powdered wild blueberry extract over five weeks in varying dosages (111 mg, 222 mg, 444 mg, 888 mg), with researchers checking outcomes for six hours after taking the doses.

The results showed that while participants who took the placebo experienced drops in executive functioning just four hours post-lunch, those who took the blueberry capsule did not.

Investigators also observed benefits in episodic memory with the 444 mg dosage.

But at only 222 mg, participants experienced reductions in both systolic and diastolic blood pressure compared with placebo.

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The BEAT study: dosage mattered

Then in the next study, known as BEAT, researchers tested the 222 mg dose after lunch once again for five weeks.

The team recruited 45 participants, aged 68 to 75, to take either the wild blueberry capsule or placebo, and once again checked their cognition in the afternoon when a post-lunch dip was anticipated.

Executive functioning reaction time was found to be significantly faster for the blueberry capsule group compared to those taking the placebo.

But at only 222 mg, the researchers didn’t see significant cognitive benefits or cardiovascular outcomes.

Based on the ROAB results, the higher dose of 444 mg was the winner and is probably what you would want to shoot for, both for better brain and heart health.

The researchers also added that “Investigators may have observed greater benefit in the ROAB and BEAT studies if participants took the supplement over a longer period of time.”

Never too late to reap the benefits of blueberries

If you haven’t enjoyed blueberries regularly, no worries. These studies show that even in our senior years, the benefits can be substantial.

Get started by eating a handful of berries every day (try this trick to get up to 10 times their anthocyanin benefits). Or drink a couple of tablespoons of blueberry juice. You may also want to seek out a blueberry powder drink mix which may be closer to the capsules used in the studies.

My favorite way to get my berry fix is a daily smoothie. I used a berry powder drink mix or fresh blueberries, just depending on what I have on hand:

• 1 cup frozen blueberries or a scoop of berry powder
• ½ cup plain Greek yogurt
• 1 ½ cups water
• 2 tablespoons flax seed
• 1 tablespoon honey
• ½ cup fresh spinach

Simply place all of the ingredients in a blender until smooth and enjoy!

Sources:

Wild Blueberry Extract May Improve Cognition and Cardiovascular Health in the Elderly — Natural Medicine Journal

Alzheimer’s Disease Facts and Figures — Alzheimer’s Association

The top 10 causes of death — World Health Organization

The post The berry boost for a better brain and blood pressure over 65 appeared first on Easy Health Options®.

While it may seem that way, there are plenty of known factors that can lead to stroke.

The good news is that many of those conditions usually present themselves well in advance and can be modified often by lifestyle changes or medication.

Where should you start? Research from the University of Galway in Ireland has identified which conditions can contribute to severe stroke — and the single most important modifiable risk factor…

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Types of stroke

First, a quick review of the differences among three types of stroke: ischemic, hemorrhagic, and transient ischemic attack, or TIA.

The vast majority of strokes are ischemic. The arteries that supply blood to the brain become blocked by a clot or severe narrowing of an artery. Plaque can break off the walls of a blood vessel and can also cause a blockage.

Hemorrhagic stroke, as the name implies, happens when an artery in the brain breaks open or leaks blood. The blood from that artery creates excess pressure in the skull and swells the brain, causing damage to brain cells and tissues.

A transient ischemic attack (often called a “mini-stroke”) is a temporary interruption of blood flow to the brain caused by a blood clot. Though TIAs can resolve on their own, usually with no permanent damage, it’s critical to seek immediate medical care when one strikes. A TIA is a warning sign that a full stroke may be imminent.

Risk factors for severe stroke

The Galway study has pinpointed the risk factors that not only carry a higher stroke risk but may also lead to more severe strokes.

They defined severe stroke as having outcomes ranging from being unable to walk or care for oneself without assistance to requiring constant nursing care to death.

A mild or moderate stroke was defined as having less severe outcomes, such as having no symptoms or requiring some help with personal care, but being able to walk without the assistance of another person.

The research started with 26,948 people from 32 countries with an average age of 62, of whom half suffered a stroke.

Researchers compared how important risk factors were for severe stroke and mild to moderate stroke to people who did not have a stroke.

They also compared how important risk factors were in those with stroke only, where people with a severe stroke were matched with and compared to people with a mild to severe stroke.

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They found that:

• 74% of those with severe stroke had high blood pressure, compared to 72% of those with mild to moderate stroke.
• 11% of those with severe stroke had atrial fibrillation compared to 9% of those with mild to moderate stroke.
• People who smoked were 1.9 times more likely to have severe stroke and 1.7 times more likely to have mild to moderate stroke than people who were not smokers.
• People with atrial fibrillation were 4.7 times more likely to have severe stroke and 3.6 times more likely to have mild to moderate stroke than people without atrial fibrillation.
• After adjusting for age, sex, country and type of stroke, researchers found people with high blood pressure were 3.2 times more likely to have a severe stroke and 2.9 times more likely to have a mild to moderate stroke than people without high blood pressure.
• They also found people with atrial fibrillation were 4.7 times more likely to have severe stroke and 3.6 times more likely to have mild to moderate stroke than people without atrial fibrillation.

So, what’s under your control?

It should be clear from the data above that high blood pressure is the number one risk factor for stroke, followed closely by atrial fibrillation and smoking.

And according to study author Catriona Reddin, MD at the University of Galway in Ireland and a member of the American Academy of Neurology “Our findings emphasize the importance of controlling high blood pressure, which is the most important modifiable risk factor for stroke globally.”

But these three are often intertwined. According to the American Heart Association, high blood pressure is a huge risk factor for atrial fibrillation. And of course, we know that smoking leads to high blood pressure.

So, we’ve got the beginnings of a stroke-avoidance plan here.

• Don’t smoke. If you do, get help quitting.
• See a doctor regularly to have your blood pressure checked, and consider a quality at-home monitor to track it outside of doctor appointments.
• Take steps to keep your blood pressure in a consistently healthy range.

Start here, and you’ll be ahead of the game when it comes to avoiding a stroke.

Sources:

Which risk factors are linked to having a severe stroke? — Science Daily

Association of Vascular Risk With Severe vs Non-Severe Stroke — Neurology

High blood pressure, atrial fibrillation and your risk of stroke — heart.org

The post The risk factors most strongly linked to severe stroke appeared first on Easy Health Options®.

It can also be a setup for a higher risk of dementia.

But for one stubborn health problem, the vitamin D connection has been tricky to nail down…

Previous studies have linked it to positive changes in blood pressure, but overall, the results have been inconclusive, at least in the general population.

But new research finds that it may be a matter of when and who vitamin D can help the most…

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Vitamin D impacts blood pressure in older people with obesity

Scientists at the American University of Beirut Medical Center hoped to find a direct connection between vitamin D supplements and improvements in blood pressure.

So they conducted a randomized controlled trial that included 221 older people with obesity who took vitamin D3 supplements during the study.

Historically, people with obesity often have a harder time managing blood pressure. That’s due to complex factors connected to obesity that impact blood pressure including hormonal imbalances, increased blood flow for kidneys that have to work harder, and visceral fat that increases pressure on the cardiovascular system and promotes inflammation.

They divided the study participants into two groups: one supplementing 600 IU/day of D3 (the recommended dietary allowance); and the other taking 3,750 IU/day, more than six times the RDA.

They followed the participants for a year and found that supplementation decreased blood pressure in both groups.

“Our study found vitamin D supplementation may decrease blood pressure in specific subgroups such as older people, people with obesity and possibly those with low vitamin D levels,” says Dr. Ghada El-Hajj Fuleihan of the American University of Beirut Medical Center.

“High vitamin D doses compared to the IOM’s recommended daily dose did not provide additional health benefits.”

The researchers also did not report any adverse effects among the group taking the higher dose.

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Symptoms of vitamin D deficiency

Winter is coming, and that means a lot of sunless days spent indoors.

That’s why we’re at a higher risk for vitamin D deficiency this time of year. After all, it’s not called the “sunshine vitamin” for nothing.

A whopping 42 percent of us are vitamin D deficient. But unless you get regular bloodwork done to monitor your levels, you won’t know you’re one of them until symptoms start to show up.

It’s all too easy to chalk up these issues to other health concerns, but if you’re experiencing any of these, especially if they’re new symptoms, it’s best to have your D levels checked.

Symptoms of D deficiency include:

• joint pain
• hair loss
• fatigue
• dizziness
• depression
• trouble sleeping

Among post-menopausal women in particular, dry eyes can be a symptom of a vitamin D deficiency too.

Signs of dry eye include:

• dryness
• grittiness
• soreness
• burning
• redness
• temporarily blurred vision that improves when you blink
• feeling like there’s something in your eye
• sensitivity to light
• watery eyes

If you need some direction on supplementing, the National Endocrine Society issued new Clinical Practice Guidelines about who should be taking amounts of vitamin D higher than the current RDA, and have even suggested that testing levels first isn’t necessary.

Sources:

Vitamin D supplements may lower blood pressure in older people with obesity — Eureka Alert

Blood Pressure Decreases in Overweight Elderly Individuals on Vitamin D: A Randomized Trial — Journal of the Endocrine Society

Obesity-Induced Hypertension:Interaction of Neurohumoral and Renal Mechanisms — Circulation Research

25-Hydroxyvitamin D deficiency is independently associated with cardiovascular disease in the Third National Health and Nutrition Examination Survey — Atherosclerosis

Latest Knowledge on the Role of Vitamin D in Hypertension — International Journal of Molecular Sciences

The post When vitamin D helps lower blood pressure the most appeared first on Easy Health Options®.

Yes, they are high in fat and calories. But a good chunk of that fat is of the heart-healthy variety. And they contain specific nutrients that should promote healthier blood pressure.

It’s this last bit that grabbed the attention of a group of scientists in Mexico. They decided to put the blood pressure-busting effects of avocados to the test. And what they found is pretty amazing…

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Avocado lowered blood pressure in women

The researchers examined a cohort of female Mexican teachers who were more than 25 years old and free from hypertension, cardiovascular disease, and cancer at the beginning of the study. The study population was about 13 percent postmenopausal, 78 percent premenopausal and 9 percent unknown.

Dietary data was collected from over 67,000 participants four times over one year. The frequency of avocado consumption was categorized as one serving, which equaled one-half of an avocado. Results were grouped into five categories: less than one serving a month, two to three servings a month, one serving a week, two to four servings a week and five or more servings a week.

Ultimately, they found that women who ate five or more servings (or 2.5 avocados) per week had a 17 percent lower rate of hypertension than those who ate fewer servings.

And just as the researchers suspected, the avocado’s nutrition came through…

The women with the highest intake of avocados had increased levels of:

• heart-healthy monounsaturated fatty acids (MUFAs);
• fiber than those who ate lower amounts of avocados;
• magnesium and potassium as well.

The bottom line: All of these components improve lipid profiles in the bloodstream.

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It’s all in the superfood nutrition

Just one-half of an avocado contains 4 to 6 grams of fiber. Women who eat 25 grams of fiber a day have been found to have lower heart disease risk, including lower blood pressure. Plus, avocados contain lots of magnesium and potassium, and people deficient in these minerals have a higher risk of hypertension.

The researchers suggest that clinicians should consider adding half an avocado five times a week to a heart-healthy diet. That may sound like a lot of avocados, but there are plenty of ways to add them to your diet.

A little potassium-enriched salt (the salt that doesn’t raise blood pressure) and pepper is the way to go, in my opinion, when enjoying them.

The researchers noted that avocados are rich in several phytonutrients that could provide protective effects for heart disease, including antioxidants and phytosterols.

A 2019 study showed supplementation with phytosterols reduces systolic and diastolic blood pressure in patients with high cholesterol levels. However, much higher amounts were used in the study than what you might gain from consuming avocados.

Another plus… It may just jumpstart your journey to better health outcomes in more ways than one.

That’s because the researchers found that the avocado-loving women in their study had other healthy characteristics: They were not current smokers and were less likely to be obese — and more likely to have a high-quality diet, be physically active and take multivitamins.

Sources:

1. Avocado Intake Associated With Less Hypertension in Women — Natural Medicine Journal

2. Avocado consumption is associated with a reduction in hypertension incidence in Mexican women — British Journal of Nutrition

The post What half an avocado a day does to your blood pressure appeared first on Easy Health Options®.

I still love the taste of licorice, but as an adult I’ve switched to pure licorice.

But as someone with mild hypertension, I’m a LOT more careful about how much of the stuff I eat.

Licorice root has both good and bad effects on the body.

The World Health Organization has set guidelines for how much licorice it’s safe to consume.

But guess what? Now, they’re questioning those guidelines. And it looks like their judgment was off.

If you’re a licorice lover — and over 40 — you’ll want to read this…

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The benefits of eating licorice

Licorice is a well-known herb in traditional Chinese medicine.

There are more than 300 compounds in licorice root, some of which have anti-inflammatory, antiviral, and antimicrobial properties.

Licorice drops are well-known for soothing a sore throat. In moderation, licorice can ease stomach discomfort and kill oral bacteria that cause tooth decay.

Research has even found that one of those compounds, glycyrrhizic acid, may help fight prostate cancer.

But glycyrrhizic acid is a double-edged sword…

The risks of eating licorice

An excessive amount of glycyrrhizic acid can cause serious imbalances in your electrolyte levels, particularly potassium. It also affects the body’s fluid balance through effects on an enzyme in the kidney.

Both of these can cause high blood pressure, which can trigger heart problems, including abnormal heart rhythms and congestive heart failure.

So, getting back to the WHO’s guidelines … just HOW MUCH black licorice can you safely enjoy without worrying about your blood pressure and heart?

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The guidelines were wrong

The standing guidelines from the World Health Organization state that 100 mg of glycyrrhizic acid per day (about 3.5 ounces) is probably safe to eat for most individuals.

Researchers at Linköping University in Sweden had their doubts. They set out to test whether this limit is truly safe.

When you and I eat licorice, we don’t know how much glycyrrhizic acid we’re consuming.

But in this study, half of a group of 28 women and men aged 18-30 were instructed to eat licorice where the glycyrrhizic acid content was known to be exactly 100 mg.

The other half, the control group, ate a product that contained salmiak, which adds to the salty flavor of licorice.

At the end of two weeks, those who ate licorice saw their blood pressure increase an average of 3.1 mmHg.

In addition, those who ate licorice saw a decrease in renin and aldosterone, the two hormones that regulate the body’s fluid balance, another factor in causing hypertension.

About a quarter of the participants were especially sensitive to the effects of licorice. This group also had elevated levels of a protein that the heart secretes more of when it needs to work harder to pump blood through the body, N-terminal pro-brain natriuretic peptide (NT-proBNP).

So where does this leave licorice lovers?

As with all sweets, over-indulgence is not a good idea. But in this case, you’re not just looking to avoid weight gain. Too much licorice candy could land you in the hospital, or worse.

The FDA “encourages moderation,” while warning: “If you’re 40 or older, eating 2 ounces of black licorice a day for at least two weeks could land you in the hospital with an irregular heart rhythm.”

For me, licorice is an occasional treat. I limit myself to 1-2 pieces every few days.

Use good judgment. It’s probably best to treat yourself once every so often, rather than keeping a bag of licorice candy in your cupboard. That way, your risk of eating too much isn’t as great.

Sources:

Small amounts of licorice raise blood pressure, study finds — Science Daily

A low dose of daily licorice intake affects renin, aldosterone, and home blood pressure in a randomized crossover trial — American Journal of Clinical Nutrition

What are the benefits of licorice root? — Medical News Today

The post Even a little licorice can raise your blood pressure appeared first on Easy Health Options®.

But in more recent years, naps have gotten a bad reputation because of their potential effects on heart health.

In 2020, an analysis of 20 nap studies revealed a connection between daytime napping and an increased risk of cardiovascular disease. Another one, published in 2022, found that frequent napping may be a stroke warning. And still another found that if you’re depending on naps to make up for sleepless nights, you’re still losing out.

Getting good sleep matters — so much so that the American Heart Association (AHA) recently revised Life’s Simple 7 to Life’s Essential 8 (a checklist for lifelong good health).

The new version acknowledges the growing body of research showing how people who get 7 to 9 hours of sleep every night are better able to manage various aspects of their heart health — and how shortchanging that can have dire consequences you should know about… especially if you’re a napper.

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Hypertension, cardiovascular disease and sleep duration

Sleep duration is known to affect blood pressure and can increase the risk of hypertension. So, a team of researchers decided to evaluate the connection between sleep duration and the risk of hypertension and cardiovascular disease (CVD) using data collected on adults who were middle-aged and older.

Participants were divided into two groups: a hypertension group and a non-hypertension group. There was also a CVD group and a non-CVD group. All participants underwent follow-up for an average of 6.5 years, during which any stroke or cardiac event was tracked.

In addition to nighttime sleep duration, researchers evaluated how often participants took naps, total day and night sleep duration and the percentage of naps in total sleep duration. Here’s what they found:

• According to the study results, middle-aged and older adults who reported sleep duration of less than 6 hours and those with a high nap ratio (at least 0.4) were at risk of hypertension. Men 60 years and older with a high nap ratio saw a higher risk of hypertension.
• As for CVD, risk was elevated in participants who had a sleep duration of less than 6 hours per night, those with a total sleep duration of less than 6 hours, and those with a nap duration of less than 0.5 hours. Women 60 years and older who slept for less than 6 hours were also at increased risk of CVD.

There were some limitations to the study. The only correlations that could be obtained were between hypertension or CVDs and nap, sleep duration at night, total sleep duration and nap ratio.

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The problem with naps: shortening your nighttime sleep duration

These study results show that if you’re 45 years of age or older, you should get more sleep at night instead of taking a long afternoon nap.

To improve nighttime sleep, the AHA recommends taking steps to optimize your sleep hygiene as much as possible. These include keeping your phone away from your bedside, dimming your devices at night to reduce blue light exposure and blocking device notifications overnight so you don’t get woken up.

Consider these tips as well to get better sleep:

• Resistance exercise has been shown to increase sleep time by an average of 40 minutes. But never exercise within a few hours of your bedtime. Exercising then could make it harder to fall asleep.
• Whether you’re three or 43, having a bedtime routine can help you sleep better. Here are four pillars of a good bedtime routine to help you sleep better than a toddler.
• A healthy gut microbiome is essential to produce serotonin — a key player in our sleep/wake cycle. Probiotics and prebiotics can help balance gut bacteria and support the production of serotonin.
• People who eat more fruits and vegetables sleep better. One study saw improvements in sleep quality in as little as 24 hours.
• Rule out sleep apnea. Signs include waking frequently during the night, gasping for air, having dry mouth or snoring. If you suspect sleep apnea, tell your doctor.
• If you have an overactive bladder, or BPH, stop drinking anything at least 2 hours before bedtime to avoid frequent bathroom trips overnight.

If you do all this and still struggle to get more than 6 hours of nighttime sleep, an occasional afternoon nap may be helpful — as long as it’s done strategically…

Take your nap early in the afternoon since napping after 3 p.m. can interfere with your nighttime sleep. Nap in a dark, quiet place with a comfortable temperature and few distractions. And keep your nap between 10 and 20 minutes, since the longer you nap, the more likely you are to feel groggy afterward.

Sources:

Sleep Duration Associated With Higher Risk of Hypertension — AJMC

Associations of siesta and total sleep duration with hypertension or cardiovascular diseases in middle-aged and older adults — Clinical Cardiology

Healthy Lifestyle — American Heart Association

Life’s Essential 8 — American Heart Association

Napping: Do’s and don’ts for healthy adults — Mayo Clinic

The post The strong connection between naps, hypertension and heart trouble appeared first on Easy Health Options®.

Even though it’s far from it! 80% of heart disease need not exist. That’s not a wish. It’s a fact.

And unless you’re diligent, you might be missing an opportunity to avoid it. 

Here are some key facts you need to know:

1. High cholesterol and high blood pressure have no symptoms

Two of the leading preventable causes of heart disease can be present inside your body without you realizing it. Even though both conditions affect nearly half of all US adults, neither high cholesterol nor high blood pressure are associated with obvious physical signs or symptoms. So unless you have them checked, you can’t know if you’re in the clear.

How often should you have these evaluated?  My rule of thumb is that cholesterol levels should be checked once in your teens, twice in your twenties, three times in your 30s, four times in your 40s, five times in your 50s, and yearly there after. More frequent checks are required if abnormal readings are noted at any point along the way. Blood pressure should be checked at EVERY healthcare encounter and AT LEAST as frequently as cholesterol.

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2. Hidden risks are common

Even when you get your cholesterol checked, you may have incomplete information about your true risk. Apo B and Lipoprotein A are tests worth having — although few physicians are aware of these tests and actually order them.

Lipoprotein A is a genetically determined risk factor that can only be uncovered with a blood test. It affects about 1 in 5 Americans. And if you don’t test for it, you won’t know if you’re at increased risk of developing plaque buildup prematurely. You need this tested only once in your lifetime.

Apo B helps determine how confident we are that your LDL reading is a true representation of risk. Apo B can change with lifestyle adjustment.  Timing and appropriateness of Apo B testing is something that your doctor should weigh in on. Apo B and Lipoprotein A (Lp(a)) are both assessed with blood tests that are not expensive and are typically covered by insurance (but always good to check with your specific plan).

3. Heart disease is not just a concern for older adults

Traditionally, heart disease has been viewed as an illness affecting primarily older adults.

However, as outlined in a recent blog, heart disease begins in childhood.  And when we exercise less because we’re glued to screens, and when we’re surrounded by foods that fuel high cholesterol, high blood sugar and high blood pressure, it might not be surprising that heart attacks among adults under 40 have become increasingly common.

Regardless of age, the time to start preventing heart disease is today.

4. Heart disease is the #1 killer of women — and many don’t know it

Many people still think of heart disease as primarily a “men’s issue,” but it’s actually the leading cause of death for women as well. In fact, heart disease kills more women each year than all cancers combined (including breast cancer).

Women are also less likely to experience the classic signs of a heart attack, such as chest pain, which can delay diagnosis and treatment. Symptoms in women can be subtler and may include fatigue, nausea, or shortness of breath. Although many women experience fatigue (Hello! We’re juggling multiple roles!) and both nausea and shortness of breath have many causes, if you have risk factors for heart disease (see #1 and #2), you should take your symptoms seriously — especially if they are new or unexpected. 

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5. Food drives most of it

Globally, heart disease remains the top cause of death. In the United States alone, someone dies from a heart-related condition every 33 seconds. This is roughly the equivalent of a September 11th-like tragedy repeating itself every 24 hours, 365 days a year.  

This statistic underscores just how pervasive and serious heart disease is. But it’s not just about mortality rates — it’s also about the quality of life for millions of people who live with heart conditions. And, to reiterate the point I made at the beginning of this blog, 80% of this represents unnecessary suffering. 

Five of the 7 modifiable risk factors for heart disease (high cholesterol, high blood pressure, high blood sugar/diabetes, excess weight, poor diet) are all due in part or in whole to dietary choices (quitting smoking and moving more are the other two modifiable risk factors).  This means changing what you eat is the most impactful thing you can do yourself to avoid this disease.   

Take charge of your heart health today

Step One Foods exists to help you make the dietary changes needed to impact your heart health destiny, with products that are not only easy to use but also unapologetically delicious.  Our focus is on real food, backed by real science, for real results—because heart disease is not destiny. You have more control than you think and we’re here to help.

The post 5 scary heart health facts that could haunt you appeared first on Easy Health Options®.

But after I share something with you known as the “weekend warrior phenomenon” —you may want to join their ranks…

Chances are we all know a weekend warrior. Maybe it’s the sister-in-law who sits behind a desk all week, works late and goes to bed early. But come Saturday morning she packs the car to the hilt and heads out for a weekend of hiking and kayaking…

Or the neighbor you never see step out of the house all week, but who’s at the community park every weekend participating in dawn to dusk pickleball tournaments.

Well, research shows that people like this are onto something that those of us beating ourselves up for not meeting our daily quota of exercise may want to get on board with…

A fast and furious way to stay healthy

According to researchers at Massachusetts General Hospital, this “weekend warrior” approach to exercise pays big dividends in health bucks.

That may seem counterintuitive to the current Physical Activity Guidelines that advise 150 minutes of moderate-to-vigorous physical activity a week. A weekend warrior only spends two days getting physical. How does that add up?

Researchers decided to find out. With the help of 89,500 participants, they compared the health benefits experienced by people who got their 150 minutes in over a week’s time to those who crammed it all into just two days.

Surprisingly, they found both the “weekend warriors”’ and the “week-long actives” came out on top. Each group experienced substantially lower risks for 264 different diseases over the next six years! The strongest associations were for cardiometabolic conditions.

For example, being a weekend warrior or getting regular activity throughout the week were linked to 23% and 28% lower risks for high blood pressure, respectively, as well as 43% and 46% lower risks of diabetes.

“The bottom line is that it’s really the total volume of physical activity, rather than the pattern, that matters,” said Dr. Shaan Khurshid, the study’s co-senior author and a cardiac electrophysiologist at Massachusetts General Hospital. “The important thing is that you get your recommended levels of physical activity. If one to two days a week works for you, you’re still going to get that benefit.”

It’s your choice: the long way or the short way

The thing that matters most about these findings, I believe, is that people can find time to exercise on a schedule that works for them. That way they’re more likely to stick to it.

That solves one reason that so many people give up. The other reason is finding the energy they need.

My answer to that dilemma is a remarkable amino acid called dimethylglycine — or DMG for short. In the 1970s, DMG was a sought-after performance enhancer among athletes.

But thanks to its reputation as an all-natural oxygen and endurance enhancer, scientists realized DMG’s potential for another group of people… those who could certainly use a lot of help with their get-up-and-go: middle-aged men and women everywhere.

DMG is involved in at least 41 different processes in your body and is needed by every single cell. Without DMG, your body can’t create certain hormones (like those related to “desire”), neurotransmitters (that keep brain connections firing) or even DNA (damaged DNA ages us faster).

And thanks to supporting healthy oxygen levels and optimizing oxygen utilization in cells, organs, and tissues — DMG invigorates your entire body! But when paired with a nitric oxide booster like l-arginine — or the hormone balancer Diindolylmethane (DIM for short) — the game goes “next level”…

L-arginine promotes the release of a natural vasodilator called nitric oxide (No). NO promotes normal blood flow, and that matters because, with age, blood flow slows during exercise, leaving you and your muscles starving for oxygen.  

DIM’s role is to balance out estrogen levels in the body. It does this by taking care of invasive endocrine disruptors, “so-called” because they disrupt the hormonal balance that tanks your energy. In addition to energy, DIM supports a healthy weight, sound sleep, firm skin, toned muscles and a healthy sex drive — all the things we need help with in middle age.

For best results, look for a supplement that combines this perfect trifecta of DMG, L-arginine and DIM.

Sources:

‘Weekend warrior’ physical activity may help protect against more than 200 diseases – EurekAlert!

‘Weekend warriors’ may gain same health benefits as people who spread out exercise – American Heart Association

The post The weekend warrior phenomenon: Beating disease 2 days at a time appeared first on Easy Health Options®.

Medications can help, but most of my patients are interested in minimizing their need for those and deploying every lifestyle avenue available to achieve their BP goal. Losing weight, quitting smoking, exercising regularly, sleeping well, managing stress, and avoiding sodium and stimulants (like caffeine and alcohol) can all make a big difference.

But new research opens yet another avenue to lower blood pressure readings — spirituality and gratitude.

A groundbreaking study presented at the American College of Cardiology’s Annual Scientific Session found that people with high blood pressure who engaged in daily spiritual practices saw their systolic blood pressure drop by an average of 7 mmHg. This is a medication-level reduction!

In addition, participants also experienced improvements in the health of their blood vessels, as measured by flow-mediated dilation (FMD), a key marker of cardiovascular health.

The Power of Spirituality and Gratitude

The study, conducted in Brazil, followed 100 patients with hypertension over 12 weeks. Half of the participants received daily messages via their smartphones, designed to encourage spiritual reflection and practices such as gratitude, optimism, and forgiveness. These messages were simple yet impactful, inviting participants to take a few moments out of their day to focus on life’s purpose or complete small tasks like sending a message of thanks to someone.

The results were striking. Alongside the 7 mmHg drop in blood pressure, participants in the spirituality group saw their FMD increase by 4.5 percent, indicating healthier blood vessels and better cardiovascular function overall. In contrast, those who didn’t receive the intervention actually experienced a decline in FMD by 3 percent.

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Spirituality Without Boundaries

One of the most compelling aspects of this study is that the intervention wasn’t tied to any specific religious tradition. Instead, it focused on universal concepts such as gratitude and forgiveness, making it accessible to anyone regardless of faith background. 

While previous studies have hinted at the connection between spirituality and heart health, most have been observational, making it difficult to prove a direct link. This new study adds to the growing body of evidence that suggests focusing on positive emotions can lead to measurable health improvements.

Our Complex Self

In medical school, we are taught to look at the body in bits and pieces. Organ systems, targeted pharmaceuticals, treatment sub-specialization.  But when doctors finally go into practice, if they are observant and curious enough, they quickly see that nothing about the human body or human health is separate or isolatable.  

This is why relying only on targeted pharmaceuticals represents a narrow view of health and healing.  Each of us has the ability to help ourselves heal from within.  That doesn’t mean drugs are bad — but why not leverage our complexity to our advantage?  Including our emotions.  

Remember, a key pillar of healthy longevity is a sense of purpose and joy – a sense that is supported by feelings of gratitude, optimism and forgiveness.  What this new research confirms is that those emotions don’t just make us feel good —  they also measurably improve health. 

The post Study links spirituality to healthier blood pressure appeared first on Easy Health Options®.

And it’s a risk not to be taken lightly…

One-quarter of seniors who fracture a hip from a fall die within six months of the initial injury.

Other research shows 1-year mortality rates in hip fracture patients from nursing homes to be 36 percent for women and 54 percent for men.

And according to researchers at Rutgers University, there’s a surprising factor increasing this risk…

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The link between blood pressure medications and fractures

It wasn’t all that long ago that I warned about the threat that long-term use of blood pressure drugs can pose to our kidneys. Now I need to share another…

As noted by Hanna Gaggin, MD, MPH and Daniel Kirshenbaum, MD from Harvard Health Publishing, “A common source of prescriptions is high blood pressure, with older adults often finding themselves on multiple medications to lower their blood pressure.”

Unfortunately, as the Rutgers research reveals, this could spell an increased fracture risk.

The researchers analyzed data from nearly 30,000 elderly patients in long-term care facilities from 2006 to 2019, comparing the 30-day risk of fractures for patients who began using blood pressure medications with similar patients who didn’t.

They found that the 30-day fracture risk for adults who began blood pressure medication was 5.4 per 100 people per year. Compare this to a rate of just 2.2 per 100 for patients who took no blood pressure medication.

Put simply, blood pressure medications more than double the risk of life-threatening bone fractures.

But why? They were associated with a side effect that contributed to falls.

A dangerous impact on balance

To ensure they could pinpoint falls caused by the use of the drugs, the team weeded out all other issues, like demographics and clinical history — and it came down to blood pressure drugs.

The research also revealed that certain people are at higher risk of fracture when taking these meds than others, including:

• High systolic blood pressure (when the first number of the blood pressure reading is above 139).
• High diastolic pressure (the second number of the blood pressure reading above 79).
• And people with dementia.

The most extreme risk was found in people who had no recent use of blood pressure medication, who all experienced at least triple the chance of suffering a fracture within 30 days.

You’re probably wondering why taking these medications makes falls and fractures more likely.

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The researchers say that the increased risk is due to the medications’ adverse effects on balance.

This is especially true when someone taking blood pressure drugs first stands up and temporarily experiences a drop in blood pressure that deprives the brain of oxygen. It’s similar to what occurs with orthostatic hypertension.

And of course, interactions with other drugs (due to multiple prescriptions, known as polypharmacy) and existing balance problems that come with aging may only compound the problem.

Reducing fracture risk

While this study looked at nursing home residents, it’s important to remember that the median age of the people in this study was 77.

This means these fractures could just as easily happen to an older person at home. Therefore, it’s vital to know the steps to take to prevent falls and fractures if you or a loved one is taking medications for your blood pressure.

These include:

• Stand up slowly – Since blood pressure drops when you stand, it’s especially important not to rise too quickly. Take your time as you stand up to allow your pressure to adjust.
• Steady yourself – As you stand, hold onto something such as the back of a chair, a counter or the edge of a desk.
• Be aware – Caregivers and adult children should be mindful of the potential fall dangers that come with blood pressure drugs to offer proactive support.

Falls present a real and present danger to both quality and length of life for older adults, and many medications, not just blood pressure drugs, can play a significant role in their risk. Keep track of any medications you or your loved one is taking and take steps now to make falls and the fractures they cause less likely.

Sources:

Blood pressure drugs more than double bone-fracture risk in nursing home patients — EurekAlert

Is it safe to reduce blood pressure medications for older adults? — Harvard Health Publishing

The post Blood pressure drugs tied to surprising fracture risk appeared first on Easy Health Options®.

Only about half (54%) of these 75 million individuals have their blood pressure under control.

In addition, about another 75 million Americans have prehypertension, which means their blood pressure is not quite in the high blood pressure range.

Because hypertension is a significant risk factor for cardiovascular disease and is also the number two greatest public health threat, getting an accurate measurement of blood pressure is critical. But are we? Recent findings have some experts asking, do we need to change how we measure blood pressure?

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What is blood pressure?

Blood pressure is the force necessary to move blood through the arteries that exit the heart to deliver oxygen-rich blood throughout the body.

When you are told your blood pressure reading, the first number (systolic) is the highest pressure in your blood vessels while your heart is contracting. This number is an indication of how stiff your arteries are, and it’s important since arterial stiffness is a major risk factor for cardiovascular disease. The second number (diastolic) is the amount of pressure in the arteries between heartbeats when your heart is relaxed.

Experts have determined that high blood pressure is defined as systolic pressure equal to or greater than 130 mmHg and diastolic pressure equal to or greater than 80 mmHg. While this seems like a clear definition of high blood pressure, the numbers are useful only if your blood pressure has been measured accurately. Do you know if your blood pressure has been read accurately?

Do we measure blood pressure accurately?

Blood pressure can be measured in several different ways, but the approach the vast majority of people are familiar with is the use of a blood pressure cuff wrapped around the brachial artery in the upper arm. In some cases, blood pressure is taken using the femoral artery in the thigh, around the wrist (typically home blood pressure devices), or central aortic.

Of all the methods, the one believed to be the most accurate is the latter, because it provides information on the amount of pressure affecting the organs, including the brain. However, central aortic blood pressure measurements require an invasive technique to be performed.

In a recent study appearing in the Journal of the American College of Cardiology, a team of experts reviewed 74 studies that involved nearly 3,100 participants and involved measuring blood pressure using the popular cuff method, intra-arterial aortic BP and intra-arterial brachial BP. Overall, the authors found that:

• Cuff BP underestimated intra-arterial brachial systolic BP by a mean of -5.7 mmHg and overestimated intra-arterial aortic systolic BP by a mean of 5.5 mmHg.
• Cuff BP was reasonably accurate (accuracy up to 80%) for individuals with a blood pressure lower than 120/80 or those with a BP greater than 160/100.
• For individuals with systolic blood pressure between 120 and 159 mmHg and with diastolic values between 80 and 99 mmHg, accuracy declines to between 50 percent and 57 percent

They concluded that “Cuff BP has variable accuracy for measuring either brachial or aortic intra-arterial BP, and this adversely influences correct BP classification.”

Why blood pressure readings can be inaccurate

Several factors can affect the accuracy of a blood pressure reading and in some cases, more than one factor may be involved. For example:

• Size of the cuff. A cuff that is too small may cause the systolic reading to be 10 mmHg to 40 mmHg higher than it really is. The proper arm circumference should be visible on the cuff.
• Where the cuff is placed. The cuff should be positioned at heart level about 1 inch above the elbow bend and on bare skin, not over clothing. The sleeve of the shirt should be off and not rolled up, because blood flow can be affected.
• Hearing problems. If an individual is using a stethoscope to listen for changes in sounds in the brachial artery, A blood pressure reading may be inaccurate if the measurement is taken using a stethoscope and by an individuals who has some hearing loss.
• Calibration issues. Blood pressure devices, including home and automated machines, should be calibrated regularly to ensure accurate readings. Up to 15 percent of patients get an inaccurate blood pressure reading from home machines, according to one study.
• Body position. For the most accurate reading, you should be seated in a chair with your back supported, your feet flat on the floor, and your legs uncrossed for at least five minutes before the measurement is taken. Your arm also should be supported while you are seated.
• Activity. Certain activities can increase your blood pressure. For example, talking while having your pressure taken or having a full bladder both may raise your systolic pressure by 10 mmHg. You should not engage in any exercise for at least 30 minutes before having your pressure taken.
• Drug use. Intake of caffeine, alcohol, or nicotine should be suspended for at least 30 minutes before having your pressure measured.
• Seeing a doctor. For about 15 to 30 percent of people, seeing their doctor automatically causes their blood pressure reading to rise temporarily. This is known as white coat hypertension.

Health risks associated with low or high blood pressure

Abnormally low blood pressure can be caused by a number of factors, such as pregnancy, loss of blood, endocrine problems, nutritional deficiencies, and prolonged bed rest. Symptoms associated with low blood pressure can include:

• Dizziness
• Nausea
• Problems with concentration
• Fainting
• Blurry vision
• Cold, clammy skin
• Fatigue
• Unusual thirst
• Rapid, shallow breathing

High blood pressure typically is not accompanied by symptoms. In fact, the first indication of hypertension may be a heart attack or stroke. Having high blood pressure increases your risk for developing kidney disease, cardiovascular disease, vision loss, sexual dysfunction, and stroke.

How to assess blood pressure risk without a cuff

If you want to assess your risk of high blood pressure without using a cuff or seeing your doctor, the waist-to-hip ratio is an option. The idea is that if you have more fat around your waist than you do on your hips, you may be at an increased risk for obesity-related hypertension.

Take a measurement of your hips at the widest part and your waist at the smallest part (immediately above the belly button). Then divide your waist measurement by your hip measurement, and the resulting ratio indicates your risk of hypertension.

For example: a value of 0.9 or higher places men at risk for hypertension. Values less than 0.85 means a man is in excellent shape regarding hypertension risk, while values in between indicate good to average condition.

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Lifestyle changes key to lower blood pressure

Lifestyle modifications, rather than hypertension medications, are the key to lower blood pressure. This is the message more and more doctors need to pass along to their patients, along with guidelines on how to make those necessary changes. Among the most important lifestyle changes one can make are diet and exercise, although stress reduction, not smoking, and adequate sleep are also significant factors.

For example, the standard American diet is high in carbohydrates (especially sugar and fructose) and processed foods, both of which result in an overproduction of leptin and insulin and a rise in blood pressure. High levels of uric acid (associated with red meat, alcohol, turkey, some fish and seafood) also are associated with hypertension.

Another issue related to diet is the fact that high blood pressure is a symptom of the body’s resistance to leptin and insulin. A resistance to insulin, for example, elevates blood pressure because insulin helps the body store magnesium, a mineral that relaxes muscles. When cells are resistant to insulin, magnesium can’t be stored properly, resulting in blood vessel constriction and elevated blood pressure.

Leptin is a hormone that helps make us feel full via signals to the brain. However, for people with leptin resistance, the brain doesn’t realize when there is enough leptin circulating in the body, so you may not feel satiated and keep on eating, which can result in obesity and raised blood pressure. Ways to reverse leptin resistance is to avoid processed foods (especially those with added sugars, trans fats, and sodium), exercise regularly, and get plenty of soluble fiber.

Other dietary actions you can take to help lower blood pressure are:

• Focusing on locally grown, organic, unrefined foods
• Swapping simple or starchy carbs for healthy fats, such as avocados, coconut oil, raw nuts, grass-fed meats or pasture-raised poultry, and unheated organic nut oils. Sugars and starches elevate insulin and leptin levels, which can promote high blood pressure
• Practicing intermittent fasting, which is an effective way to normalize leptin/insulin sensitivity. Intermittent fasting can be done in a variety of ways. One way is to eat all of your calories during a specific period of time each day and fasting the rest of the time; for example, all food is consumed between 10 AM and 2 PM and you don’t eat (except for water and/or fluids) until 10 AM the next day. You also can explore other ways to practice intermittent fasting. The body is most sensitive (and thus less resistant) to insulin and leptin following a period of fasting.

Regular exercise is another important way to help normalize blood pressure. One unique exercise that takes only three minutes and will safely lower blood pressure is the nitric oxide dump exercise. It involves four basic movements that are done in rapid succession over a three-minute period two to three times a day. This exercise session stimulates the release of nitric oxide, which in turn lowers blood pressure by relaxing and dilating your blood vessels, improving immune system function, reducing the thickness of your blood, and boosting lean body mass. While doing this exercise — and all exercises — focus on breathing through your nose rather than your mouth. Mouth breathing can promote high blood pressure and fatigue.

Note: If you are taking medication to treat high blood pressure, work closely with your doctor as you adopt healthful lifestyle modifications. Do not make any medication changes without medical guidance.

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Medical treatment for high blood pressure

More than 100 drugs are available to treat high blood pressure, and all of them are associated with at least a few side effects, some of which are more serious than others. Among the most commonly prescribed drugs for high blood pressure include:

• Beta-blockers (e.g., acebutolol, atenolol, carteolol, among others), which lower blood pressure by dilating blood vessels. Side effects may include stomach cramps, diarrhea, nausea, vomiting, rash, blurry vision, headache, and depression, among others.
• Diuretics, also known as water pills. Several groups of medications are in this broad category, including those that spare or don’t spare potassium. Examples of diuretics are chlorthalidone, hydrochlorothiazide, bumetanide, furosemide, and amiloride, among others. Some side effects are headache, dizziness, thirst, increased blood sugar levels, muscle cramps, and rash, among others.
• Calcium channel blockers, which relax the muscle cells in blood vessel walls. Examples of calcium channel blockers include diltiazem, felodipine, nicardipine, and nifedipine. Some side effects include dizziness, edema, nose bleeds, rash, and ringing in the ears, among others.

You can start to take control of your blood pressure by monitoring it at home. When using a home BP monitoring device, be sure you take your blood pressure reading at the same time each day and to always take it on the same arm. Talk with a knowledgeable professional (e.g., doctor, nurse, pharmacist) to ensure you are using the device correctly.

The new gold standard for detecting hypertension and pre-hypertension is through the measurement of the central pressures, which the heart, brain, and kidneys actually experience, and is, in almost all cases if elevated, a measure of systemic arterial stiffness. Currently adopted by specialists including cardiologists and research institutions, the SphygmoCor® system is being expanded into use by more and more health and naturopathic professionals.

The post Why blood pressure testing is mostly wrong appeared first on Easy Health Options®.

But fortunately, it’s also a risk factor that can be controlled through simple lifestyle changes like getting more exercise, shedding a few pounds and managing your stress.

And while the medical establishment is known for pushing prescriptions, even your doctor will tell you that changing what you eat is one of the first steps to lowering your blood pressure.

In fact, the go-to recommendation for high blood pressure, known as the DASH diet, recommends upping your intake of fruits, whole grains, nuts and seeds and of course, vegetables.

But the question is…

Are all vegetables created equal when it comes to bettering your blood pressure?

It turns out, the answer is no.

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Eat these to lower blood pressure and heart attack and stroke risk

According to research by a team of scientists at Edith Cowan University, the best vegetables for reducing blood pressure are the ones in the cruciferous family.

This includes veggies like broccoli, cabbage, kale and cauliflower, as well as Brussels sprouts, daikon, collard greens and more.

And in a head-to-head competition, they were shown to be capable of moving the needle when it came to blood pressure health.

In their study, the scientists pit cruciferous vegetables against root and squash vegetables like carrots, sweet potatoes and pumpkin over a six-week period.

Participants ate cruciferous vegetable soups for two weeks, took a break and then ate root vegetable and squash-based soups for two more weeks. Their blood pressure was measured continuously for 24 hours before and after both 2-week intervention periods.

And there was no doubt that going the cruciferous route was much better for the heart and blood vessels.

According to the researchers, eating cruciferous vegetables resulted in a 2.5 mmHg reduction in blood pressure reduction compared to root and squash vegetables.

While that may not sound like much, it translated to a 5 percent lower risk of experiencing a heart attack or stroke from that single change!

“Cruciferous vegetables are the lowest consumed group of vegetables. If people can increase their intake of this group of vegetables, they will receive more bang for their buck in terms of in lowering blood pressure and reducing the subsequent risk of developing heart disease later in life,” said Dr. Lauren Blekkenhorst.

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Keeping your blood pressure in check

So how often do you need to add these veggies to your diet?

According to Dr. Blekkenhorst, you should ideally eat them most days of the week. This will help you maintain their benefits.

And if you want to really work on your blood pressure, other dietary changes can help, like:

• More fiber. A study from researchers at Monash University found that not eating enough prebiotic fiber causes high blood pressure in mice. Rich sources of this fiber can be found in onions, leeks, asparagus, flaxseed and Jerusalem artichokes.
• Adding beets to your diet. High blood pressure patients who drank 250ml of beetroot juice a day were found to have blood pressure levels back in the ‘normal’ range by the end of a study at Queen Mary University of London.
• Enjoying tomatoes. Scientists in Spain found eating the equivalent of one large 4-ounce tomato each day could slash the risk of high blood pressure by as much as 36 percent.

So don’t wait! Start eating right today for better blood pressure tomorrow.

Sources:

Broccoli and kale top the shopping list for lowering blood pressure — EurekAlert!

The most important nutrient for lower blood pressure — Easy Health Options

The vegetable that lowered blood pressure 36 percent — Easy Health Options

Eat this dairy daily to lower blood pressure by almost 7 points — Easy Health Options

The post Blood pressure-lowering vegetables that take down stroke risk appeared first on Easy Health Options®.

This flexibility makes me feel younger. But now I’m finding out that it may help me live to the ripe old age of 100 that my mother reached.

That’s my goal. If you, too, are concerned about living longer, read on.

There’s some encouraging research showing that staying flexible, rather than just strong, could the best flex for a long life…

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Flexibility correlates with a longer life

An international research team from the United States, Europe, and Canada analyzed data on 3,139 people between the ages of 46 to 65.

By scoring them on passive range of motion involving different joints, they obtained a body flexibility score which they call a Flexindex. Scores can range from zero to 80.

Over a follow-up period of almost 13 years, 302 of these people died — and results showed that those who survived had a higher Flexindex score than those who passed away.

In fact, Flexindex scores were nearly ten percent higher for survivors than for those who died over the course of the study. This was true of both men and women.

After taking age, body mass index and health status into account, men and women with a low Flexindex had a 1.87- and 4.78-times higher risk of dying, respectively, than those with a high Flexindex. For women that’s almost 5 percent!

Stretching increases flexibility and longevity

What is it about stretching that could have such a powerful effect?

For one thing, stretching has already been linked to reduced arterial stiffness and lower blood pressure, key contributors to healthy aging.

Even “passive stretching,” which is when another person such as a workout partner or physical therapist assists you in stretching, was shown to improve blood flow and blood vessel dilation.

Stretching also makes you more flexible and improves range of motion. These qualities can help you keep moving and may also improve balance to prevent falls that can happen with age.

Makes me wonder if the link between stretching and longevity has to do with the flexibility you gain from making stretching a regular part of your exercise routine.

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Fighting a major ‘scourge of aging’

One of the biggest threats to longevity is sarcopenia, the loss of muscle mass due to the natural aging process.

Most people begin losing muscle tissue around age 40. With this loss comes a gradual reduction in muscle strength and function. By age 50, as our body becomes less able to convert protein into muscle, we are losing one percent to two percent of our muscle mass every year.

In our 60s and 70s, this loss becomes even more rapid. We lose muscle fibers, and the ones we have are shrinking. It also increases the risk of other life-threatening conditions like diabetes, osteoporosis, dementia and heart disease.

I don’t know about you, but this is enough to kick all my “I can’t exercise” excuses to the curb.

How to get started

“Sounds great – but I need some direction.”

No problem! Numerous free videos are easy to access online that anyone can incorporate into the busiest of days. If you are new to stretching, look for beginner-level videos.

How much time should you invest in daily stretches?

Previous research found that just 30 minutes of stretching a day was enough for participants to see big changes in blood pressure across three types of measurement.

And if you’re ready to make a bigger commitment to learning a new technique, head for the nearest yoga studio and take some beginners’ classes. Yoga is easy on most bodies (especially the joints) and has been tied to a host of improvements in physical and mental well-being.

Sources:

Can flexibility help people live longer? — Eureka Alert

Reduced body flexibility is associated with poor survival in middle aged men and women a prospective cohort study — Scandinavian Journal of Medicine and Science in Sports

The post Flexibility may be the easiest flex for a longer life appeared first on Easy Health Options®.

After all, one moment you feel fine. The next, you’re in a hospital having difficulty just trying to communicate with your family and likely facing long-term complications, including disability. And that’s if you’re one of the lucky ones to survive.

Yet, the truth is that while a stroke may seem to strike without warning, there are danger flares sent up by your body that can indicate one in your future.

High blood pressure and stroke go hand in hand.

In fact, a study by researchers at the University of Michigan has found that living with high blood pressure for the long term could be one of the most significant warning signs your stroke risk is off the charts…

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Sustained high blood pressure and stroke risk

The study delved into the health data of more than 40,000 people, analyzing the cumulative effects of having high systolic blood pressure (the top number in a blood pressure reading) for years ahead of stroke.

They found that having a mean systolic blood pressure that is 10-mm Hg higher than average was associated with a 20% higher risk of overall stroke or ischemic stroke. And it elevated the risk of an intracerebral hemorrhage by a full 31%.

Those are two of the most common types of strokes. An ischemic stroke occurs when a clot cuts off the blood supply to the brain. An intracerebral hemorrhage is a bleed between the brain and the tissues that cover it.

These risks were even higher in black and Hispanic patients — with black patients having a 20% higher risk of ischemic stroke and a 67% higher risk of intracerebral hemorrhage than white patients.

Hispanic patients had a 281% higher risk of subarachnoid hemorrhage — a third type of stroke that happens when there is bleeding between the brain and the tissues that cover it.

The researchers concluded that “(The) results suggest that early diagnosis and sustained control of high blood pressure over the lifespan are critical to preventing stroke, ischemic stroke and intracerebral hemorrhage, especially in Black and Hispanic patients who are more likely to have uncontrolled hypertension than white patients.”

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Reducing blood pressure to reduce stroke risk

The good news is that although long-term high blood pressure can send your stroke risk into the stratosphere, it’s a modifiable risk factor that puts you in the driver’s seat.

But this research shows that time is of the essence. If you’ve had high blood pressure for years, waste no time exploring your options to get it down.

High blood pressure is a serious condition treated by a physician, but several lifestyle factors can support healthier blood pressure numbers, including…

#1 – Exercising

Getting regular exercise is one of the best ways to reduce blood pressure, yet most of us don’t commit to it. But it’s important to remember that studies have shown that physical activity can be just as effective as most drugs at controlling blood pressure, so be sure to get back on the exercise bandwagon if your health allows it.

#2 – Reducing stress

The stress hormone cortisol has a powerful negative effect on your blood pressure. This makes lowering your stress levels vital to beating back blood pressure problems. Practicing mind over blood pressure and using relaxation techniques can help relax the smooth muscle in arteries to lower pressure.

#3 – Eating yogurt

The micronutrients contained in dairy foods include calcium, magnesium and potassium, all of which help to regulate blood pressure. But yogurt stands apart in that it also contains bacteria that promote the release of proteins that lower blood pressure. The Maine-Syracuse Longitudinal Study (MSLS) showed that eating yogurt may help lower blood pressure in older adults with hypertension by nearly 7 points.

#4 – Supplementing wisely

Certain supplements provide powerful blood pressure support. Pterostilbene (an antioxidant cousin to resveratrol) and grapeseed extract have shown to be particularly beneficial.

Sources:

Blood pressure high for years? Beware of stroke risk — EurekAlert!

The post The one thing about blood pressure that stacks stroke risk appeared first on Easy Health Options®.

Like many of us, you may have trouble sleeping on planes, so you order a glass of wine with your meal, thinking it will help you sleep.

Unfortunately, by doing that, you’re exposing your body to potentially dangerous effects. Here’s why…

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Think twice about alcohol on a plane

It’s a common myth that alcohol helps you sleep better. While it may help you fall asleep faster, alcohol decreases the quality of your sleep by disturbing the circadian cycle, resulting in light, fragmented sleep.

To top that off, drinking alcohol on a plane can contribute to dehydration, since alcohol is a diuretic. And alcohol makes it harder for the brain to make use of oxygen, an effect that can be magnified by exposure to altitude.

Researchers from the Aerospace Medicine at the German Aerospace Center have discovered another potentially harmful effect of consuming alcohol in flight. They split 40 volunteers between two sleep lab chambers: one at a normal ground level pressure, and another designed to mimic the pressure on an airplane cruising at around 8,000 feet.

At higher altitudes, blood oxygen levels (SpO₂) begin to drop, a condition known as hypobaric hypoxia.

The volunteers were divided into a total of four groups: those sleeping at normal pressure with or without having drunk alcohol, and those sleeping at cabin pressure with or without having drunk alcohol. Those who did drink were given the equivalent of two cans of beer or two glasses of wine.

During the study, participants were limited to four hours a night of sleep, likely to mimic the experience of disrupted sleep during flights.

At normal pressure, the average participant who consumed alcohol had an SpO₂ of 94.97 percent and a heart rate of 76.97 beats per minute (bpm). Those who did not have alcohol at normal pressure had an SpO₂ of 95.88 percent and a heart rate of 63.74 bpm.

The stats were even more worrying for those at the reduced cabin pressure. Those who drank had SpO₂ of 85.32 and a heart rate of 87.73 bpm, compared to 88.07 SpO₂ and 72.90 bpm for non-drinkers.

For comparison, a normal SpO₂ is 90 percent, and a normal resting heart rate for adults ranges from 60 to 100 bpm depending on the individual.

Altogether, the findings suggest blood oxygen was lower and heart rate higher at airplane cabin conditions than at normal pressure — and that alcohol consumption increased those impacts.

These factors also reduced time spent in deep and REM sleep, both important for good sleep quality, but that may not be the worst of it…

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Putting extra pressure on your heart

So, what does this mean for your health? A low SpO₂ and a high heart rate put extra strain on your cardiovascular system. Therefore, the concern is that drinking in flight may unnecessarily increase the risk of heart problems, especially for those with pre-existing heart conditions.

It’s important to note that the study had a very small sample size and that the participants were all young and healthy. Future research can examine whether the shift in stats for the elderly and more vulnerable is even more pronounced.

Still, the researchers are cautioning people against having alcohol and a nap on a plane, especially if they have a heart condition.

“Public awareness of this topic should be raised through patient charities, public campaigns and written health advice of airlines,” the researchers write in their study. “Technical and economic constraints make it unlikely that an increase in cabin pressure will be implemented by airlines.”

It can be tempting to want to celebrate your vacation or the end of a long business trip with a cocktail in flight. But rather than drinking alcohol, consider making that drink a sparkling water with a splash of cranberry juice and a squeeze of lime. It’s still festive, and it will help ward off dehydration and poor sleep.

Sources:

Drinking Alcohol on Planes May Pose a Hidden Danger. Here’s Why. — Science Alert

What Is a Long-Haul Flight Actually Doing to Your Body? — Science Alert

Effects of moderate alcohol consumption and hypobaric hypoxia: implications for passengers’ sleep, oxygen saturation and heart rate on long-haul flights — Thorax

Alcohol & Flying: A Deadly Combination — Federal Aviation Administration

Alcohol and Sleep — Sleep Foundation

What’s a normal resting heart rate? — Mayo Clinic

The post What drinking alcohol on a plane can do to your heart appeared first on Easy Health Options®.

In fact, my family and I love to spend Saturday morning browsing the stands to grab all of the produce we need for the upcoming week.

But, there’s one vegetable I’ve noticed a lot of people ignore, and if you’re one of them, you’re missing out on some big health benefits and great taste in the process.

What vegetable am I talking about?

Beets.

If you haven’t embraced beets, you may not know how to incorporate them into your meal planning. So, let me help you there… but first, here’s why you should eat more…

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#1 – Huge amounts of nutrients in one small package

We all know that vitamins and minerals help keep us healthy and ward off chronic disease. And, the beet packs a big punch when it comes to these critical nutrients with less than three ounces of the cooked vegetable delivering:

• Folate – 68 mcg equal to 17 percent of the RDA
• Manganese – 0.3 mg or 14 percent of the RDA
• Vitamin C – 3.1 mg or 5 percent of the RDA
• Potassium – 259 mg or 7 percent of the RDA
• Magnesium – 19.6 mg or 5 percent of the RDA
• Iron – 7 mg or 4 percent of the RDA

And, that same small serving gives you 4 grams of protein and 1.7 grams of fiber.

#2 – Supports healthy blood pressure

In addition to all of those vitamins and minerals that help keep you strong and feeling great, beets are also packed with heart-healthy nitrates. These nitrates boost the production of nitric oxide (NO) in the lining of your blood vessels which allows them to dilate or widen.

When this happens your blood can flow more freely, without your heart having to work so hard to pump your blood throughout your body, making beets one of the healthiest things you can do for your blood pressure.

In fact, scientific studies have shown that beets alone may have the power to lower your blood pressure by up to 10 mm Hg in just a few hours.

If you’re a woman nearing menopause or even postmenopausal, loss of estrogen causes your arteries to lose elasticity, but you should know that beets can help in a huge way.

In the past, I’ve written about the confusion over good nitrates and bad nitrates — so let me clarify that again: You’ve probably heard of nitrate additives in processed meats being linked to cancer. That’s a totally different ballgame, and here’s why…

You see, organic or naturally-occurring nitrates, when ingested from eating plants that contain them (like beets or spinach), help the body produce NO — a compound that acts as a natural vasodilator, by helping to relax and dilate the blood vessels and arteries in your body — as I explained above.

So, eat less of meats and more beets!

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#3 – Major anti-inflammation properties

Have you heard of the inflammation theory of disease? Inflammation is widely accepted as the root cause of multiple chronic health problems, from obesity and metabolic syndrome to heart and liver disease. And, beets could be the answer to the problem thanks to the pigments that help give them their gorgeous color.

These pigments, known as betalains, support a balanced inflammatory response to promote healthy inflammation levels. One study even found that a capsule of these pigments made from beetroot had the power to ease the discomfort caused by osteoarthritis — most likely thanks to their effect on inflammation levels.

Adding beets to your diet

With these health benefits, it’s easy to see why you should be adding beets to your diet this summer while they’re plentiful at the farmer’s market.

If you haven’t cooked with beets before, one of the best ways to do it is to roast them. Drizzle them with olive oil, add a dash of salt, pepper, and thyme and put them in the oven at 425° for 30 – 40 minutes or until fork-tender. You can also do beets on the grill or simmer them on the stove with butter and orange juice.

Need an even easier option? Look for a tasty organic beet powder you can add to smoothies, juice and even water.

Sources:

1. Beets, cooked, boiled, drained Nutrition Facts & Calories — SELF Nutrition Data
2. Inorganic nitrate is a possible source for systemic generation of nitric oxide — Free Radical Biology and Medicine
3. Effect of beetroot juice on lowering blood pressure in free-living, disease-free adults: a randomized, placebo-controlled trial — Nutrition
4. Acute ingestion of beetroot bread increases endothelium-independent vasodilation and lowers diastolic blood pressure in healthy men: a randomized controlled trial — Journal of Nutrition
5. Acute blood pressure lowering, vasoprotective, and antiplatelet properties of dietary nitrate via bioconversion to nitrite — Hypertension
6. Inflammation: A unifying theory of disease — Harvard Health
7. Chronic Inflammation in Obesity and the Metabolic Syndrome — Mediators of Inflammation
8. Beetroot (Beta vulgaris L.) Extract Ameliorates Gentamicin-Induced Nephrotoxicity Associated Oxidative Stress, Inflammation, and Apoptosis in Rodent Model — Mediators of Inflammation
9. Betanin attenuates oxidative stress and inflammatory reaction in kidney of paraquat-treated rat — Food and Chemical Toxicology
10. Improvement of hypertension, endothelial function and systemic inflammation following short-term supplementation with red beet (Beta vulgaris L.) juice: a randomized crossover pilot study — Journal of Human Hypertension
11. Betalain-rich red beet concentrate improves reduced knee discomfort and joint function: a double blind, placebo-controlled pilot clinical study — Nutrition and Dietary Supplements

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