FitSugar

Another Reason to Get Your Zs: Reduced Blood Pressure

FitSugar — Wed, 10 Jun 2009 03:00:00 -0700

If you're stressed out or overworked, it's not uncommon to miss an hour or two of sleep each night. It may be doing more harm than you think. Besides making you cranky in the morning, new research shows that missing sleep regularly can lead to high blood pressure. Adults in the study who missed an average of an hour of sleep each night over a five-year span increased their risk for developing hypertension by 37 percent. High blood pressure can put you at risk for cardiovascular problems such as heart attack and stroke.

Adults typically need between seven and nine hours of sleep, but on average, most only get about six hours. Aside from high blood pressure, not getting your quota of Zs has also been associated with weight gain, an increased risk of heart disease, and a compromised immune system, which means you'll get sick more often. So for your health's sake, not just your sanity, make getting a good night's sleep a priority. How many hours do you typically sleep in a night?

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Three Healthy Grains to Add to Your Diet

FitSugar — Mon, 08 Sep 2008 16:00:00 -0700

We hear the claims that whole grains are good for our hearts all the time. But are all grains created equal? According to RealAge, there are three grains that are especially good a lowering blood pressure: whole wheat, barley, and brown rice. So while it's good to incorporate all types of whole grains into your diet, look for these on labels and in grocery stores to reap the heart healthy benefits.

Have any recipes featuring those grains that you would like to share? Add them to the Lite'n It Up - Healthy Recipe Group.

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It's Never Too Early to Think About Your Blood Pressure

FitSugar — Tue, 02 Sep 2008 13:00:00 -0700

You probably don't give your blood pressure much thought, except when your doctor wraps that velcro cuff around your arm, and pumps it full of air until you feel like your bicep is about to explode. The the doc will tell you it's low, or normal, or if your blood pressure is high, they'll tell you to keep an eye on it. Then you leave, and don't think about it until the next time you have it checked, right? I am hear to tell you that it is never to early to think about your blood pressure. High blood pressure from your young years 20s, 30s, and 40s can cause a slew of health issues such as heart attacks, strokes, and kidney failure later in life. Since you're all such health-conscious folks, here are so simple things you can do to maintain a healthy blood pressure:

Have your blood pressure checked regularly. Your shooting for the top number (Systolic) to be 120 or less, and the lower number (Diastolic) to be 80 or less. Normal blood pressure is read as 120 over 80, but as soon as those numbers start to increase, you're on your way to high blood pressure.
Think about your diet. I'm with you when it comes to craving salty foods, but too much sodium is no good. Shoot for a total of 2,300 mg or less (that's equal to 1 teaspoon of salt). Be on the lookout for pre-packaged foods, soups, sauces, and cheese (they have obnoxiously high amounts of sodium). Instead of sprinkling mountains of salt on your food, add flavor with herbs, spices, lemon juice, garlic, or ginger instead.

Your heart wants to know what else you should do so read more.

Chill out. Stress and anxiety can contribute to your high blood pressure so if you feel wired on a daily basis, take more walks, do Yoga, take baths, light aromatherapy candles, take some time off, or speak with a therapist to help resolve stress.
One drink is enough. I'm all for letting loose with a glass of wine or cocktail, but too much alcohol consumption may also contribute to high blood pressure.
Step on a scale. Not only will being overweight make you feel tired and self-conscious, but you guessed it - it can also lead to high blood pressure. Make sure you maintain a healthy weight.
Thin isn't the same as fit. A slender figure can be good for your health, but make sure you include cardio workouts that get your heart pumping every week. You know what they say, "Use it or lose it."

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Relax Already: Chill Out With Some Tunes

FitSugar — Thu, 22 May 2008 16:00:00 -0700

When the world is buzzing around you and you feel the tension coming on, it is time to chill out. Stress can adversely affect your health. Aside from deep breathing and heading outside for a walk, new research shows that listening to music for a half hour a day may significantly lower blood pressure, a byproduct of stress. Not just any music will do; I'm afraid Taking Back Sunday's Louder Now is out, as is anything by Arctic Monkeys or System of a Down. The music should be "rhythmically homogeneous," like classical, Celtic, or raga (Indian classical) music, and accompanied by controlled breathing exercises.

Music just may become a drug-free approach to dealing with blood pressure. Next time you feel the stress coming on and your blood pressure rising, put on some tunes and chill out. What music do you listen to when you need to calm down? Tell me in the comment section below.

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Happily Married, Happily Healthy

FitSugar — Wed, 16 Apr 2008 08:00:00 -0700

If you're looking to lower your blood pressure then you just may want to tie the knot. Just make sure, though, that he's the right one.

Overall, research has found that happily married people scored four points lower on the blood pressure readings than single adults. The study also found that blood pressure among married people - especially those in happy marriages - dipped more during sleep than in single people. Here's the kicker though. The study also found that unhappily married adults have higher blood pressure than both happily married and single adults.

So if you're walking down the aisle in the near future (or if you're already married), keep your marriage healthy by encouraging eating a healthy diet and having regular doctors visits for you and your spouse.

For more wedding planning fun, check out IDoSugar.

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Sleep Tight: Your Health and Your Sleep

FitSugar — Tue, 26 Feb 2008 02:00:00 -0800

If you have ever suffered from lack of sleep, you know how vital getting your Zs can be. It can even affect your ability to lose weight. We know that the quality of your sleep is important to your health, but it looks like more than just having a bad mattress can put your health at risk during slumber.

Ambient light during nighttime sleeping could raise your risk for breast cancer. A new study supports the theory that too much light at night interferes with the production of melatonin and increases the risk of breast cancer. Melatonin is a hormone that helps to control the sleep wake cycle and the exact reason dips in this hormone affect cancer rates is still to be determined. Researchers said that nighttime light is not by any means the sole factor in developing breast cancers, but the breast cancer rate in areas with average night lighting was found to be 37 percent higher than in areas with the lowest amount of light.

To see how noise affects your shut-eye, just read more

It is not just high levels of light during sleep that can have a negative impact on your health, but noise as well. Noises, from airplanes to motorcycles to snoring, can create "patchy" sleep. While you might stay asleep during these and other noises, your body still experiences the sounds and your blood pressure rises in response. The louder the noise is the higher the rise in blood pressure, too. The researchers shared that it is not that the noise is annoying you (I must say when my husband's snoring wakes me I am annoyed) to raise your blood pressure, but that your body registers the noise as some form of stress.

Sounds like we should all move to the dark and quiet country.

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Beet Juice, Beet Juice, Beet Juice . . .

FitSugar — Thu, 07 Feb 2008 13:30:00 -0800

New research has found that drinking 500 milliliters of beet juice a day may significantly lower blood pressure.

What's more? The study found that healthy people's blood pressure decreased within an hour of drinking the juice. Honestly, the thought of drinking beet juice seems enough to make my blood pressure rise, but if you're into beets then you may actually enjoy it while getting the benefits. If you're like me, and not a beet fan, then you should know that researchers said the nitrate, which is also found in green, leafy vegetables, appears to be the key blood pressure-lowering ingredient. I'll stick to the leafy greens, thanks.

If you like beet juice, tell me why you do in the comments section below.

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Celebrate the New Year: Get Your Cholesterol and Blood Pressure Checked

FitSugar — Wed, 02 Jan 2008 15:30:00 -0800

Now that it's 2008, I'm sure many of you are making New Year's resolutions to eat healthier, quit smoking, and be more active. Those are great goals that benefit your body, and here's another one to add to your list. Go to the doctor and get your cholesterol and blood pressure checked.

The numbers you get back will be great indicators of how your present lifestyle is affecting your health, and it will give you a sense of which areas need to change or improve. Your doctor will also be able to recommend diet or fitness goals that could help get your numbers to a normal level. Maybe you need to cut back on eating foods that are high in cholesterol and saturated fat, or maybe your cholesterol levels are perfect and you just need to keep on doing what you're doing. You'll never know unless you get checked, and you'll feel much better once you do.

Fit's Tips: While you're at it, encourage your family and friends to get their cholesterol and blood pressure checked too. It could save the life of someone you love.

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Pedometer Users See Good Results

FitSugar — Tue, 27 Nov 2007 02:00:00 -0800

New research has found that people who use a pedometer to measure how far they walk lose more weight, exercise more and have lower blood pressure than those who do not. Whether or not those who use the devices are more motivated in the first place, just benefit from the assistance, or both is still undetermined. What's more? Those who wear a pedometer took an average of 2,000 more steps a day.

This is great news since pedometers are an inexpensive way to get motivated and start walking. I personally like the VIA from Highgear ($20). It's simple and works well, and easy on the wallet - three positives in my book. Buy it here.

What about you? Do you use a pedometer? Let me know in the comments section below.

High Blood Pressure? Stay Away From Energy Drinks

FitSugar — Tue, 13 Nov 2007 13:30:00 -0800

When I'm on a road trip and I stop in the gas station to grab some water, it amazes me how many energy drinks I see on the shelves. Many people opt for them when they're feeling sluggish. Plus they're easy to find and don't stain your teeth like coffee, but they still contain caffeine, and many in higher doses than a regular cup of joe.

Beverages like Red Bull, Full Throttle, Amp, and Rush will sure give you an energy buzz, but a recent study found that these high-caffeine drinks may also be raising people's heart rates and blood-pressure levels.

These types of drinks not only contain caffeine, but they also have high levels of taurine, an amino acid found in protein-rich foods such as fish and meat. It can affect the heart function and blood pressure, even if a person is not exercising but simply sitting still.

This study showed that the effects are not dangerous to healthy individuals,but if you have high-blood pressure, are taking medications to lower your blood pressure, or have heart issues, you should steer clear of these types of drinks.

Fit's Tip: Caffeine is a quick fix when you need some energy, but eating a high-protein snack like yogurt, cheese, or nuts will give your body lasting energy.

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