Hypertension or what is more commonly referred to as high blood pressure is a medical condition where elevated blood pressure levels are sustained. Studies have shown that there is an easy and enjoyable fix to this medical condition. Hypertension is classified into two groups : essential and secondary. Here’s a run-down on the two groups and how you can lower or even stop high blood pressure.
Essential Hypertension
Essential hypertension means that there is no other medical cause that can explain the high blood pressure. This makes up about 90 percent of all hypertension cases. The most common way to get high blood pressure without a pre-existing medical condition is by having a high sodium intake. Increasing the amount of salt in the bloodstream causes the blood vessels to release water in order to equalize the ratio of salt and water in the blood. This increases the pressure that is placed on the blood vessel walls, causing essential hypertension.
In addition to salt intake, essential hypertension can also be caused by genetics and age. 30 percent of high blood pressure cases are genetic. Studies on genetic hypertension have associated 50 genes with the disease. Age can also increase one’s chances of having high blood pressure. Time causes blood vessels to become more constricted so that the blood cells cannot flow through them as easily. This causes blood pressure to rise.
Secondary Hypertension
Secondary hypertension is relatively uncommon, only causing 5-10 percent of high blood pressure cases. It can be caused by kidney disease or certain tumors.
Both essential and secondary hypertension can lead to serious health problems. High blood pressure has been linked to strokes, heart attacks, heart failure, and kidney failure.
Lower Your Blood Pressure !
One of the best ways to lower the risk of hypertension is to walk. Recent research studied 28 men, half of which were in their 60’s and the others were in their 20’s. The blood vessels of the older men tended to be more constricted than those of the younger men. This increased their risk of hypertension. The study then had 8 of the men begin to walk five hours each week. After only three months, their blood vessels were working just as efficiently as the younger mens’ blood vessels. Simply walking for 30 minutes a day can greatly lower your risk of high blood pressure.
Making Walking Fun
Walking 30 minutes a day may seem like it could become monotonous quickly. So do things to keep it interesting and entertaining. Find a walking buddy or even better find two. This will give you someone to talk to while you walk. Instead of meeting your friends for catch-up lunch, meet them for a catch-up walk. If your friends aren’t up for a walk, bring an iPod and take the 30 minutes to listen to your favorite music.
You can also walk in different places. Try walking along a beach or another scenic route. If you want to walk a track, try going to a school at the end of day and watch the students practice sports or maybe there will be a game to watch while you walk.
In bad weather, walk on a treadmill, but put your treadmill in front of your television so you can walk during your favorite T.V. program. This will definitely make the time go by fast. You may even start walking for a longer period of time.
Regardless of how you prefer to walk, be sure to get your 30 minutes of walking in each day and walk your way to better health!
Monday, March 3, 2008
Saturday, March 1, 2008
Seniors : Vitamin D Can Lower Your Risk of Death
Do you love to spend time in the sun? Sun exposure is one of the best ways to increase your vitamin D level and recent studies have concluded that it can lower your risk of death from certain diseases. Some potentially fatal diseases that are being connected with a deficiency of vitamin D are multiple sclerosis, high blood pressure, diabetes, and cancer. One study reported that participants that took a vitamin D supplement each day for 5 years were at a 7 percent lower risk of death from such diseases.
How does vitamin D prevent disease?
A vitamin D deficiency has been linked to many different forms of cancer including breast cancer, prostate cancer, and colon cancer. Research has found that people living in high latitudes with low exposure to sun have an increased risk of cancer. A recent study concluded that participants who took vitamin D supplements for one year had a 57 percent reduction in cancer.
It is also healthy for your heart. A vitamin D deficiency is linked to high blood pressure and congestive heart failure. After people with such conditions were exposed to UV rays, their conditions improved.
This vitamin also plays a role in the functioning of the immune system. A vitamin D deficiency is common in cases of diabetes, arthritis, and multiple sclerosis. Recent studies have shown that it may have a preventive effect on such diseases.
Who needs to watch their vitamin D levels in order to prevent a deficiency?
Infants that are breastfed
Adults age 50 and over
People living in northern latitudes who have limited sun exposure
People with a high skin melanin content
How can I get more Vitamin D?
Increase the amount of nutrient rich foods that you eat. Most fortified foods are rich in vitamin D. One cup of fortified milk contains one-half of the daily recommended amount for adults. Dairy products made with fortified milk also contain vitamin D, but the levels are lower than milk itself. Some breakfast cereals are also vitamin D fortified. In addition to fortified foods, it can also be found in some fish including shrimp, wild salmon, and Atlantic mackerel.
Sun exposure is another way to increase vitamin D levels. Exposure to the sun is actually how most people get the amount that their bodies require. The UV rays trigger vitamin D synthesis, allowing the body to produce its own vitamin D. Sunscreens with an SPF of 8 or higher will block the UV rays needed to produce vitamin D. However, in order for this process to work all you need is about 15 minutes of sun exposure a few days a week without sunscreen. After those 15 minutes, it is important to apply sunscreen in order to protect yourself against the negative side effects of UV rays.
Since vitamin D rich foods are limited and it is not always possible to spend time in the sun, you can also increase your levels by taking a supplement. Multivitamins contain at least the recommended daily amount. If you are already taking calcium supplements, you can switch to one that also contains vitamin D.
An increase in your vitamin D intake can greatly reduce your risk for potentially fatal diseases. So, go spend some time in the sun and lower your risk for disease!
How does vitamin D prevent disease?
A vitamin D deficiency has been linked to many different forms of cancer including breast cancer, prostate cancer, and colon cancer. Research has found that people living in high latitudes with low exposure to sun have an increased risk of cancer. A recent study concluded that participants who took vitamin D supplements for one year had a 57 percent reduction in cancer.
It is also healthy for your heart. A vitamin D deficiency is linked to high blood pressure and congestive heart failure. After people with such conditions were exposed to UV rays, their conditions improved.
This vitamin also plays a role in the functioning of the immune system. A vitamin D deficiency is common in cases of diabetes, arthritis, and multiple sclerosis. Recent studies have shown that it may have a preventive effect on such diseases.
Who needs to watch their vitamin D levels in order to prevent a deficiency?
Infants that are breastfed
Adults age 50 and over
People living in northern latitudes who have limited sun exposure
People with a high skin melanin content
How can I get more Vitamin D?
Increase the amount of nutrient rich foods that you eat. Most fortified foods are rich in vitamin D. One cup of fortified milk contains one-half of the daily recommended amount for adults. Dairy products made with fortified milk also contain vitamin D, but the levels are lower than milk itself. Some breakfast cereals are also vitamin D fortified. In addition to fortified foods, it can also be found in some fish including shrimp, wild salmon, and Atlantic mackerel.
Sun exposure is another way to increase vitamin D levels. Exposure to the sun is actually how most people get the amount that their bodies require. The UV rays trigger vitamin D synthesis, allowing the body to produce its own vitamin D. Sunscreens with an SPF of 8 or higher will block the UV rays needed to produce vitamin D. However, in order for this process to work all you need is about 15 minutes of sun exposure a few days a week without sunscreen. After those 15 minutes, it is important to apply sunscreen in order to protect yourself against the negative side effects of UV rays.
Since vitamin D rich foods are limited and it is not always possible to spend time in the sun, you can also increase your levels by taking a supplement. Multivitamins contain at least the recommended daily amount. If you are already taking calcium supplements, you can switch to one that also contains vitamin D.
An increase in your vitamin D intake can greatly reduce your risk for potentially fatal diseases. So, go spend some time in the sun and lower your risk for disease!
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