HAPPY NEW YEAR!!

A New Year and A New YOU!!

How would you like to lower your blood pressure, improve your memory, improve your bone health, and even help to reverse or slow down aspects of aging? Well, you can - it's easy. All you have to do is walk!! That's right, fight memory loss with your feet.

The answer to getting in shape (the right way) is just take more walks! This is the time of year when everyone is starting the New Year’s Resolution and hitting the new fitness program with full force. Well, if you are drastically changing your routine, it may not last. But, if you take small steps (literally and figuratively in this case)…it can set you up to have a lifelong change for better health.

So, start by walking. You do it everyday anyway – why not do just a bit more? I know it’s cold outside for most of us (so dress warm), or hit the gym – whichever you prefer, but just 40 minutes a day 3 days a week can prevent and even reverse health issues like memory loss. That’s because moderate exercise increases BDNF ~ a protein associated with memory and learning. Plus, studies have even shown increase brain volume in people who exercise. Why is this important? Well, non-exercisers have shown to have brain shrinkage – which is a contributing factor in memory loss and Alzheimer’s disease.

In fact 21% of all Alzheimer’s cases are linked to too little exercise. 1 in 4 American’s has high blood pressure or hypertension. This significantly boosts they risk of heart attack, stroke, as well as, cognitive decline and kidney failure.

Even though medication has been aiding in lowering of blood pressure in those diagnosed with hypertension it also has some pretty nasty side affects: leg cramps, dizziness, insomnia and more.  So, if your doctor approves – try the natural way instead (or in conjunction with medication). Just by taking regular brisk walks, one can lower their blood pressure systolic number (the top number) by almost 8 points and the diastolic number (the bottom number) by 6 points. Walking vigorously for at least 30 minutes on most days of the week is key.

Of course walking can help us get to a healthy weight as well. Just losing 10lbs can make a big difference in your blood pressure levels. Here are 7 other “natural ways” to improve blood pressure:

1.      Walking – as previously discussed ~ either 40 minutes of brisk walking 3 times a week, or 30-mintues of brisk walking most days of the week. Whatever your routine – walk just a bit more everyday for true benefits to occur.

2.      Drink more tea – specifically green, white or hibiscus tea. Drinking 3 cups daily has been shown to lower systolic blood pressure by 7 points in 6 weeks. This is on par with many of those medications which do the same thing. The only side affect…more trips to the bathroom (small price to pay for health, I say).

3.      Have a drink - light drinking for women one quarter to one half of an alcoholic beverage a day may reduce blood pressure, more than not drinking at all. Though, excessive drinking (more than 1-2 standard drinks for women, more than 2-3 standard drinks for men) – is not healthy and may have reverse or more severe negative consequences. It is all about moderation here!

4.      Eat Dark Chocolate – dark chocolate makes blood vessels more elastic. Enjoy about ½ an ounce of dark chocolate (with at least 70% cocoa).

5.      Catch your breath – RELAX!! Take regular, slow deep breaths, meditate, and try Yoga, Tai Chi or Pilates. All of this helps to lower your stress and the production of stress hormones (which add to the negative boost in blood pressure).

6.      Shake the Salt – most of us get way too much salt into our daily diets. We only need 1,500mg of salt daily (½ teaspoon of salt = 1,200mg).  Many processed foods are laden with salt. So, check the labels, ditch the shaker and eat more fresh food without adding more salt.

7.      More Potassium – Potassium blunts the effects of sodium. This helps to control blood pressure. So, get more bananas, cantaloupe, honeydew melon, kidney beans, mushrooms, oranges/orange juice, peas, prunes, raisins, sweet potatoes, tomatoes and 1% or fat free milk into your diet!! Remember try to eat the stuff on the perimeter of the grocery store (veggies, fruit, dairy, meat, whole wheat breads)….all the stuff in the middle – frozen meals, chips, soda, processed food = bad for BP, waistline and overall health!

8.      SOY = Joy!! – A study from Circulation: Journal of the American Heart Association – found that by replacing some of the refined carbohydrates in your diet with foods high in soy or milk protein (such as low fat dairy) can bring down they systolic blood pressure if you have hypertension or prehypertension.