Your Health and Wellness Holistic Living Blog

How Can I Prevent Alzheimer’s Disease?

November 20, 2018 By Heather

Anyone who has witnessed a loved one develop and eventually succumb to Alzheimer’s disease knows the slow-paced devastation it can inflict on a family’s morale and finances.

Alzheimer’s is one of the most frightening afflictions a person can face. While there isn’t a cure, there are measures you can take to prevent or slow its development.

In this yourfootpalace.com article, we present a definition of what Alzheimer’s disease is, identify ways to prevent or slow the onset of it, and offer answers to some of the more common questions related to the disease.

What is Alzheimer’s Disease?

Alzheimer’s disease gets its name from Dr. Alois Alzheimer, a German physician. The term Alzheimer’s dates back to 1906 when he presented the case of a 51-year-old woman suffering from a rare brain disorder.

Known as the most common cause of premature senility, Alzheimer’s disease is caused by progressive mental deterioration or brain cell death.

Often confused with the umbrella term dementia, Alzheimer’s is one of the diseases of which dementia is a symptom.

As this neurodegenerative disease progresses, brain cells are left with fewer and fewer nerve cells and connections, robbing its victim of awareness, memory, altering the personality and behavior, and eventually mobility.

Watch this video to discover how Alzheimer’s disease advances on the brain.

Diet May Be Key to Prevent Alzheimer’s Disease?

Research worldwide has shown that your diet may fundamentally influence the onset or prevention of Alzheimer’s disease.

Foods With Higher Risk Values – In what is known as a “Western” diet, consuming large quantities of meat, high-fat dairy products, and sweets is directly linked to the development of the disease.

Nitrosamines which act within the liver prompt the production of fats which are toxic to the brain. They can be found in:

• Cured meat
• Nonfat dry milk
• Sometimes in fish and cheese

The following foods have all been found to contain or promote the production of nitrosamines:

• Beer
• Bacon
• All food containing nitrites
• And tobacco consumption

The bodies production of nitrosamines can be slowed and in some instances halted by the consumption of foods rich in vitamin C.

Foods That Help Reduce Alzheimer’s Risk – Just as certain foods may encourage the development of a disease, some foods assist the body in its prevention of the disease. The following are foods that reduce the risk of developing Alzheimer’s disease:

• Curcumin (the principal curcuminoid of turmeric)
• Berries
• Beans
• Olive Oil
• Whole Grains
• Spinach, Kale, etc. (Leafy Greens)
• Wine (one glass daily)
• Dark Chocolate
• Black Coffee (without sugar or other additives)
• Nuts (walnuts, almonds, pecans, and hazelnuts)
• Salmon (as well as other fatty fish)

Exercise and Alzheimer’s Prevention

A person’s overall health and well-being are not just linked to their diet, exercise plays a direct role in both physical and mental health.

According to alzheimersprevention.org/4-pillars-of-prevention/exercise-and-brain-aerobics/ regular physical exercise (150 minutes of a combination of cardio exercise and strength training per week) can reduce one’s risk for developing Alzheimer’s disease by up to 50 percent.

Medical Intervention and Alzheimer’s Treatment

While no definitive cure has been identified, tests are available that can determine a person’s risk of developing the disease. As well, regular exams and annual physicals present an opportunity for early diagnosis.

Medical intervention for Alzheimer’s includes cognition-enhancing medication which improves mental function, lowers blood pressure, and potentially balances one’s mood.

Combined with diet, exercise, and early detection, those diagnosed with Alzheimer’s are living longer with a better quality of life than in previous decades.

The following are medical specialists that diagnose and treat Alzheimer’s:

Primary Care Provider (PCP) – Prevents, diagnoses, and initially treats diseases.
Occupational Therapist – Works to Improve the daily living and work skills of patients.
Geriatrician – Focuses on the health care of elderly people.
Neurologist – Treats nervous system disorders.
Psychiatrist – Primarily through medications, treats mental disorders.

Slowing and Stopping Alzheimer’s Disease

While Alzheimer’s is a destructive nightmare and brain killer, its development and progression can be slowed or even prevented by diet, exercise, and medical intervention.

In this article, you discovered what Alzheimer’s is, how to prevent or slow its progression through diet, which foods prompt the onset or development of the disease, which doctors and specialists to see for treatment and uncovered answers to some of the most frequently asked questions regarding the disease.

There is not a cure for Alzheimer’s disease yet. In the meantime, there is early diagnosis, medical treatment, diet, and exercise to prevent and help manage the devastation brought on by this disease.

Sources:

https://www.alz.org/alzheimers-dementia/10_signs
https://nutritionfacts.org/topics/nitrosamines/
http://alzheimersprevention.org/

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Foot Palace Massage Spa Athens

 1720 Epps Bridge Pkwy Ste 106, Athens, GA 30606
 (706) 521-5290

20 Fall Activities for Couples

October 11, 2018 By Heather

As summer temperatures give way to cooler fall days and nights, it’s time to break out the autumn wardrobe, grab your partner and go enjoy yourselves.

Whether you are in a long-term relationship, just getting to know each other, or best friends, fall is the ideal time of year to head out on an adventure with that special someone.

In this article, the team at yourfootpalace.com discusses the importance of recreational activities, and provides a list of 20 fall recreational activities for couples to enjoy the season, relax, and spend quality time together.

Importance of Recreational Activities for Couples

Research indicates that recreational activities and hobbies, over time, can improve an individual’s memory and flexibility, reduce stress, improve self-esteem, enhancing the immune system, and help you get better quality sleep.

Fall Outdoor Activities

Now that the temperatures outside are no longer stifling, it’s time to head outdoors and enjoy the fall weather while you can. Below are ten outdoor activities perfect for couples.

1 – Hike a Trail – You may have to take a short drive to get there, but hiking a trail together can be relaxing and fun. The later in fall you go, the more of a color show the trees will give you.

2 – Go Horseback Riding – Letting the horses do the walking as you meander through the backcountry is an unforgettable and rewarding experience.

3 – Take a Camping Trip – Pitch a tent, start a fire and cook up the s’mores. On a clear night, kick back for some stargazing while you’re at it.

4 – Go Fishing – The shores of streams, rivers, lakes, and ponds are great for casting in your line. Make it a challenge to see who can catch the most or largest fish.

5 – Have a Picnic in the Park – Pack a basket with your favorite finger foods, snacks, and drinks; head over to your favorite park and stretch out a blanket. Kick back and enjoy yourselves. If the weather suddenly changes, head to the parks recreation center to finish your meal and see what’s happening in the community.

6 – Go for a Bike Ride – Go for a morning ride in the brisk air on your favorite bike path or trail. No rush and no stress, just a fun ride to start the day.

7 – Take a Road Trip – Destination unknown. Write the names of five nearby cities, monuments, or tourist attractions on pieces of paper and pull one from a hat. Gas up the car, get some snacks, a change of clothes, and hit the road!

8 – Go For a Sunset Boat Ride – There’s a certain romance in watching the sunset from the back of a boat on a body of water. Besides your life-vest, don’t forget the blanket, this is a great time to cuddle.

9 – Cozy Up to a Bonfire – Speaking of cuddling, chilly nights are ideal for lighting a bonfire. Make it a couples affair by inviting your friends and telling stories into the night.

10 – Visit an Apple Orchard or Pumpkin Patch – It’s fall. It’s also time to go get some apples right off the tree and a pumpkin or two right off the vine. Besides being a great couples activity, this is also the perfect setting for taking fall themed pictures.

Fall Indoor Activities

When the temperatures are too low, or the weather no longer supports an outdoor activity, just take it indoors. The following are ten amazing indoor fall activities for couples.

1 – Bake Pies – Take the apples you picked at the orchard and make a pie. Pies are easy to make and fun when you do it together.

2 – Coffee Date – Find the most comfortable, cozy, laid-back coffee house in your city, and enjoy the morning with a cup of Joe and conversation.

3 – Get a Couples Massage – Let expert hands work their magic as your stress and anxiety melt away. Visit https://www.yourfootpalace.com/couples-massage-athens-ga and turn it into a spa day for an unforgettable shared experience.

4 – Movie Date – Being fall, it’s time for some scary movies! Or not. Whether you head to the theater or pop in a DVD at home, turn off the lights, silence your phone, and enjoy some snacks.

5 – Ice Skating – There’s nothing more romantic in the fall than taking your partner ice skating. Ok, there are plenty of things more romantic. But not nearly as fun.

6 – Art Gallery – An often forgotten date is the one that goes to an art gallery or a museum. This is a beautiful opportunity to have in-depth artistic conversations with your partner, as well as a great educational experience.

7 – Board Game Night – All jokes aside, when the weather is bad, and you need something fun to do, break out the board games. Even if the power goes out, light some candles and keep rolling the dice.

8 – Chef Swap – Take turns cooking dinner for each other. Spend a week cooking up your most ingeniously original fall recipes, keep track of the oohs & aahs and declare a winner when the week is over.

9 – Volunteer Your Time – Head over to a Boys & Girls Club, local soup kitchen, charity, or hospital and volunteer your time. You get that rewarding feeling and the opportunity to meet the most incredible people through volunteerism.

10 – It’s a Couples Party – Call your friends over for a relaxing autumn-themed dinner party and drinks.

Fall Indoor and Outdoor Activities

Fall is arguably the best time of year for couples to engage in both indoor and outdoor activities. The dropping temperatures, changing leaves, and approaching holidays all work together to create a romantic, adventurous, and somewhat nostalgic atmosphere.

In this article, we’ve discussed the importance of activities and hobbies as they relate to your health, as an individual, or as a couple. We’ve covered outside activities such as bike rides, camping, fishing, hiking, and we’ve mentioned some indoor activities like couples massages, baking pies, movie dates, and art galleries to keep you active even when the weather is bad.

Some of the essential benefits of engaging in fall activities as a couple include creating mutual interactive experiences, relieving stress and anxiety together, and promoting each other’s health and wellness.

Sources:

https://www.researchgate.net/profile/Yoshitaka_Iwasaki2/publication/11847452_The_effects_of_physically_active_leisure_on_stress-health_relationships/links/0deec5338714e7f274000000.pdf

http://source.southuniversity.edu/parks-and-recreation-centers-bring-communities-together-59072.aspx

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Foot Palace Massage Spa Athens

 1720 Epps Bridge Pkwy Ste 106, Athens, GA 30606
 (706) 521-5290

7 Benefits of A Reflexology Foot Massage

September 12, 2018 By Heather

The most used, abused, and neglected part of the body is our feet. They are always in motion and over time can make us miserable with annoying pain and discomfort.

Reflexology foot massages relieve stress and built up tension. Adding this to your personal health and wellness plan will advance your efforts to live a healthier and less stressed lifestyle.

Below, yourfootpalace.com massage experts share their knowledge and experience of how reflexology foot massages can benefit your overall well-being, and answer some frequently asked questions.

What Is Reflexology Good For?

When applied by professionals, this ancient form of massage is able to aid in several aspects of relaxation, improved wellness, and pain relief. Below are seven reflexology benefits and reasons to book your foot reflexology appointment.

#1 – Encourages Relaxation – Reflexology can flood the neural pathways with relaxation, inducing a state of peace and tranquility within the body and mind. This physiological change results in the reduction of stress.

Stress reduction through reflexology therapy is frequently associated with relieving sleep disorders. This is accomplished by helping your body return to a more relaxed and balanced state, simultaneously working to restore a healthy Circadian rhythm, which is needed for sufficient sleep.

#2 – Promotes Nervous System Stimulation – Open neural pathways benefit our central nervous system in a variety of ways. The brain is able to handle inputs more effectively, essentially speeding up cognitive strengths; thus, increasing the speed of physical reactions, which boosts your memory. Overall, the entire brain is able to work faster and more efficiently.

#3 – Relieves Migraines and Headaches – Reflexology is often sought after by people in pain, because reflexology can reduce the severity of migraines and headaches by increasing blood flow and relieving muscle tension. Since stress and psychological factors often manifest themselves as migraine symptoms, stress-induced headaches can also be eliminated.

#4 – Revitalizes Nerve Function – Nerve endings lose sensitivity in parts of our body as we age (more so in the extremities). Reflexology has been associated with the stimulation of more than 7,000 different nerve endings during a 1-hour session, naturally increasing nerve functioning and reactivity.

The opening and cleansing of neural pathways helps improve overall functionality and reduces toxicity within the body.

#5 – Improves Circulation – Probably the most well known and verified results of reflexology is an improvement in circulation throughout the entire body, which means blood and oxygen are being cycled throughout the body more effectively.

Due to this benefit, oxygen reaches vital organ systems, optimizing their function and increasing the metabolism.

#6 – Increases Energy Levels – By aligning functions of organ and muscle systems, reflexology has the potential to increase the metabolism and energy creation. In other words, reflexology sessions can help to re-energize your body and mind.

#7 – Relieves Plantar Fasciitis Pain – Reflexology can help ease the pain and discomfort caused by plantar fasciitis. Reflexology is beneficial as it uses pressure point techniques to release tension, relieving the heel pain caused by plantar fasciitis. A natural cure for plantar fasciitis is a professional foot massage. To learn more, read yourfootpalace.com/how-foot-massage-can-relieve-your-plantar-fasciitis-pain/

Frequently Asked Questions

Q: Why does foot reflexology work?
A: A reflexologist’s application of pressure to the feet, hands, or ears sends a calming message from peripheral nerves to the central nervous system, which then signals the body to adjust the level of tension.

Q: Is Foot Reflexology painful?
A: In Western reflexology, when a client experiences higher levels of pain, the reflexologist eases the pressure. In Chinese Reflexology, when painful points are found, the reflexologist focuses on that pain.

Q: Is reflexology good for arthritis feet?
A: Massage is beneficial for the body overall. Increasing blood flow helps relieve pain and reflexology is a gentle process that can also help reduce the pain, along with the swelling and discomfort associated with arthritis.

Q: How often should you get reflexology?
A: For those new to reflexology, weekly sessions for four to six weeks is a good start, after which biweekly or monthly visits should be sufficient for overall improved well-being.

Q: How long is a reflexology session?
A: A complete session means attending to all areas of both feet. This varies from 30, 60, and 90-minute sessions depending on the style of Reflexology and the health of the client.

Q: Can reflexology help with plantar fasciitis?
A: Reflexology can indeed help relieve some of the pain and discomfort caused by plantar fasciitis. Reflexology is beneficial because it uses pressure point techniques to release the tension in the feet, thus relieving the heel pain caused by plantar fasciitis.

To learn more about why reflexology may be right for you, watch this video.

Reflexology Benefits Your Health and Wellness

As you have learned, the addition of reflexology foot massages to your health and wellness plan can significantly influence your daily life and well-being.

Pain relief, nerve stimulation, blood flow, migraine relief, and so much more can be achieved through reflexology. And in the absence of abnormalities, reflexology may be as effective for promoting better health and preventing illness, as it may be for relieving the symptoms of stress, injury and improving your mood.

The prolonged neglect of our feet only adds to the list of aches, pains, and potential medical issues as we age. Adding frequent reflexology foot massages to your health and wellness strategy can result in tremendous short and long-term benefits.

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Foot Palace Massage Spa Athens

 1720 Epps Bridge Pkwy Ste 106, Athens, GA 30606
 (706) 521-5290

Cancer and Reflexology

August 27, 2018 By Heather

Cancer patients often experience high levels of anxiety and stress after treatment. Reflexology is a form of therapy that can help them find relief.

Study after study confirms that reflexology aids cancer patients in relaxing and coping with stress. With such mounting evidence, it is only natural to conclude that this ancient art of therapy should indeed be a part of their recovery.

The reflexology experts at Foot Palace gathered the following information to heighten your awareness of the ancient roots of this therapy, of how reflexology helps cancer patients, and to dispel some myths about it.

How Does Reflexology Help Cancer Patients?

Cancer treatments like chemotherapy, hormone therapy, radiation, medication, and surgery can leave patients with an array of side effects including anemia, fatigue, nausea and vomiting, pain, and nerve problems, to name a few.

Reflexology is known for easing the side effects of cancer treatments by:

Improving sleep
Reducing anxiety
Reducing chemo associated vomiting and indigestion

Reflexology may also help mitigate the spread of cancer by promoting increased circulation which stimulates antioxidant activity, a known aide in destroying cancer cells. This research is ongoing and promising towards the increase of quality of life for cancer patients and survivors.

Understanding Reflexology and Its Background

Archaeological evidence indicates that reflexology not only existed but was practiced in China and Egypt over 4,000 years ago. Long before the diagnosing and treating of cancer.

As defined by Foot Palace:

“Reflexology is a therapeutic method of massage that relieves stress and tension by stimulating pressure points within the hands and feet by alleviating the source of your discomfort.” “…reflexology may be as effective for promoting better health and for preventing illness, as it may be for relieving symptoms of stress, illness, injury and for improving your mood.”

In the early 1900’s an American ear, nose, and throat physician named William Fitzgerald, MD suggested that the foot could be “mapped” to diagnose and potentially treat medical conditions. His work divided the body into 10 zones and mapped the foot in accordance to it. Zone therapy was born.

Then in the 1930s, Eunice Ingham, a nurse, and physiotherapist, added reflex points to Fitzgerald’s maps. The name zone therapy then changed to reflexology.

Modern reflexologists train under Ingham’s method or that developed by the reflexologist Laura Norman. All employ the fundamental principles in use for millennia.

Can Reflexology Cure Cancer?

While there is currently no “scientific evidence” to prove that reflexology can cure or prevent any disease, including cancer, there is evidence along with ongoing studies that reflexology is useful in the mitigation of stress, anxiety, discomfort, and much more.

The best way to answer this question is:
Not “no” and not “yes,” at least not yet.

Can Reflexology Spread Cancer

Some may argue that deep tissue massages and other methods which apply pressure in motion to the body may cause the spread of cancerous tissues.

Reflexology differs from other massage methods by focusing on the reflex points of the hands and feet.

There is no indication that reflexology applied by trained reflexologists poses any threat of spreading cancer.

Cancer Patients Finding Relief in Reflexology Treatments

As cancer treatments will typically result in elevated levels of stress, discomfort, and anxiety, reflexology is a perfect fit for post-treatment therapy. And while many myths surround reflexology, let’s not forget that its fundamental principles are thousands of years old.

As research from a variety of studies have shown, recovering cancer patients with reflexology included in their therapy experienced better capabilities in coping with stress and anxiety, pain relief, less shortness of breath (a common symptom after breast cancer treatments), and better abilities to perform daily or ordinary tasks.

While the full benefits of reflexology may not be fully understood, it is indeed a way for recovering patients to lessen their anxiety and cope better with the pain, thus potentially returning a portion of their dignity and quality of life to them.

Sources:
https://www.ncbi.nlm.nih.gov/pubmed/23107851
https://www.breastcancer.org/research-news/20121126-2
https://www.takingcharge.csh.umn.edu/history-reflexology
https://www.cancer.gov/about-cancer/treatment/side-effects

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Foot Palace Massage Spa Braselton

2095 Highway 211 NW Suite 7B, Braselton,GA 30517
(678) 963-5958

Summer Safety – How to Beat Summer Heat

July 25, 2018 By Heather

It’s summertime, and the heat is on. In many regions across the US, we do not see just high temperatures. We see record-breaking high temperatures.

These highs become more concerning as they are coming in heatwaves and persisting for days and even weeks at a time.

The team at Foot Palace has brought the following tips and ideas together to help you avoid heat-related health issues and thoroughly enjoy your summer.

How to Drop Your Core Temperature

To avoid heat stroke and heat exhaustion, keep your body at its average temperature. For the majority of people, that temperature is 98.6 F (37 C). Here’s how to lower and regulate your core temperature naturally and effectively:

Stay Hydrated – Your body loses water by sweat, breath, and urination. Replacing this water with cool beverages keeps your body temperature regulated and functioning well.

Avoid alcoholic or caffeinated drinks, soda, and other drinks high in sugar. These have a diuretic effect and can quickly lead to dehydration and over-heating of the body.

If you have diabetes, take diuretics (water pills), have high blood pressure, or take prescription medication, speak with your doctor about how much and what you should or should not drink.

Take Frequent Breaks – If you work outside, take frequent breaks to rehydrate, and cool off. If you begin to feel nauseated, dizzy, or weak, get help immediately.

Take a Cool Bath – One of the most fabulous ways to lower your body temperature is to treat yourself to a relaxing cooling bath.

Eat Light – Fruits and vegetables like cucumbers, watermelon, mango, strawberries, celery, and spinach all have high water content and will help you stay hydrated. Eating them refrigerated will help reduce your core temperature very quickly.

Eating hot or heavy meals on summer days will raise your body temperature. Wait until sundown or when the temperatures are milder for these meals.

How to Cope with High Heat and Humidity

When you have high heat and high humidity, your body’s natural cooling system (evaporating sweat) can’t function properly. You sweat, and it just stays there.

During these times, running the air conditioner will help alleviate both the heat and humidity.

If your home does not have air conditioning, the power is out, or it has stopped working, frequent cool baths or showers during the day will help you avoid overheating.

Another option is to find an air-conditioned hangout like a mall, library, theater, or day spa.

Sunscreen Safety Tips

One of the most annoying things that can happen in the summer is to get a sunburn. They are sensitive, hot to the touch, and damaging to the skin.

Also known as sun exposure or UV exposure, sunburns damage the skin’s DNA and typically result in a 3 – 5 day stretch of pain, fever, nausea, and fatigue.

Sunscreen is a highly useful tool to create a barrier between the sun’s UV rays and your skin. The following will help you maximize its effects:

Look for a brand that protects from UV-A and UV-B rays with a sun protection factor (SPF) of 15 or higher (the higher, the better).
Apply sunscreen thickly and thoroughly at least 30 minutes before sun exposure.
Apply to all parts of your body exposed to the sun. Including your ears, back, shoulders, and back of the knees.
Reapply it after swimming, exercising, or performing strenuous activities.
Reapply it frequently when outside for long periods of time.

Summer Safety Tips for Kids and Seniors

Most vulnerable to summer and heat-related illnesses are our children and our senior citizens. The following tips will help you to keep them from harm’s way during the hottest months of the year:

Parked Cars – Never leave senior citizens or children in parked cars. On a 100 degree day, the internal temperature of a vehicle parked in the sun can rapidly rise to lethal temperatures of 130 to 170 degrees.

Hats and UV Protective Clothing – Broad-brimmed hats and clothing with a high UV protection factor work exceedingly well to protect sensitive skin from the sun’s UV rays.

The brim of the hat should be broad enough to cover the face, ears, and the back of the neck. And, even with the hat, apply sunscreen to the face, neck, and ears.

Sunscreen – Use a broad-spectrum SPF 30 or higher sunscreen containing zinc oxide or titanium dioxide which block the sun’s UV rays.

Reapply sunscreen immediately after leaving the water. Always protect ears, nose, lips, front and back of legs, and feet even when it is cloudy.

Know Where to Go – In the event of a power outage during a heatwave, both kids and seniors should relocate to an air-conditioned location like a mall, library, theater, or restaurant. Staying in the home as the heat rises could prove harmful or even deadly.

Specifically for Seniors – Due to illnesses or medication, a senior may not be aware that they are feeling hot or dehydrated. Likewise, most seniors live on a strict budget and will hesitate to run their AC for extended periods of time.

As family, friends, and neighbors, it is essential to be vigilant of the health and wellness of each other. Make sure our seniors stay out of harm’s way by checking in on them from time to time – reminding them to keep cool.

Watch this video to learn how to keep seniors safe from heatstroke.

Beat the Heat for a Healthy Summer

Summer health is a question of protecting your skin, hydrating your body, and keeping your body temperature regulated.

Not everyone is successful at keeping cool. If someone is displaying the warning signs of a heat stroke, your immediate response may save their life.

Signs of a heat stroke include hot red skin, fast pulse, headache, dizziness, confusion, and loss of consciousness. In these cases, immediately do the following:

Call 9-1-1, this is a medical emergency.
Do not allow the person to consume any food or drink.
Move the person to a cooler place.
Lower the person’s temperature using wet cloths or a cool bath.
Stay with the person until assistance arrives.

Sources:
https://www.cdc.gov
https://www.nsc.org/home-safety/tools-resources/seasonal-safety/summer
http://www.houstontx.gov/health/heatillness.html
http://heatkills.org/how-hot/
https://blog.cedars-sinai.edu/5-fun-sun-safety-tips-kids/

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Foot Palace Massage Spa Athens

 1720 Epps Bridge Pkwy Ste 106, Athens, GA 30606
 (706) 521-5290

High Blood Pressure and Hypertension – 8 Ways to Lower Blood Pressure

June 26, 2018 By Heather

High blood pressure and hypertension develop over time from a combination of eating habits, lifestyle, your age, and in many cases genetics. Yes, you can inherit this.

The dangers of allowing high blood pressure to persist cannot be overstated. A wide variety of potentially serious health risks – including sudden death – are related to high blood pressure and hypertension.

In this article, the team at Foot Palace compiled extensive and important information about the definition, causes, potential hazards, and ways to control high blood pressure.

Hypertension Definition and High Blood Pressure

For the general population, hypertension and high blood pressure are one and the same. It is a logical assumption as those with hypertension have high blood pressure. However, if you have high blood pressure, that does not necessarily mean you have hypertension. Let’s shed light and differentiate the two:

High Blood Pressure – This is a symptom occurring when the systolic BP reading is above 140 mmHg (millimeters of mercury) and the diastolic BP reading is above 90 mmHg.

A high BP reading is often an acute symptom of stress, anxiety, or other external factors.

Hypertension – When a person’s blood pressure is consistently or chronically elevated, it may be diagnosed as hypertension.

By definition, hypertension is a medical condition of the cardiovascular system characterized by long-lasting elevated blood pressure.

According to the Mayo Clinic,

“High blood pressure (hypertension) can quietly damage your body for years before symptoms develop. Left uncontrolled, you may wind up with a disability, a poor quality of life or even a fatal heart attack. Roughly half the people with untreated hypertension die of heart disease related to poor blood flow (ischemic heart disease) and another third die of stroke.”

Hypertension potentially leads to:

Heart and artery damage
Heart disease
Stroke
Aneurysms
Enlarged left heart
Heart failure
Heart attack
Stroke
Dementia
Kidney failure
Optic neuropathy (eye nerve damage)
Bone loss
Sexual dysfunction

Given hypertension can exist quietly, it can progress to advanced stages quickly.

The Stages of Hypertension

Being diagnosed with anything can be a traumatizing experience, especially when “stage 2” is attached to it. When it comes to hypertension, be aware that there are four stages, and higher numbers indicate a more advanced and critical condition:

STAGE 1 Hypertension – Prehypertension is from 120/80 to 139/89

STAGE 2 Hypertension – Mild Hypertension is from 140/90 to 159/99

STAGE 3 Hypertension – Moderate Hypertension is from 160/100 to 179/109

STAGE 4 Hypertension – Severe Hypertension is 180/110 or higher

If your blood pressure is in the prehypertension range, it is likely that you will end up with chronic high blood pressure unless you take action to prevent it.

Without taking action and making significant changes, stage 2 hypertension may quickly develop into a stage 3 or stage 4 condition.

High Blood Pressure Symptoms

If you are one of the many who wait until symptoms start popping up to take corrective measures, you may be in for a surprise when it comes to high blood pressure and hypertension. The following excerpt is from the American Heart Association:

“Looking for a list of symptoms? If you are looking for a list of symptoms and signs of high blood pressure (HBP or hypertension), you won’t find them here. This is because most of the time, there are none.

Myth: People with high blood pressure will experience symptoms, like nervousness, sweating, difficulty sleeping or facial flushing.

Truth: High blood pressure is a largely symptomless “silent killer.” If you ignore your blood pressure because you think a certain symptom or sign will alert you to the problem, you are taking a dangerous chance with your life.”

Hypertension Treatment – How to Lower Blood Pressure in 8 Ways

Once you’ve been diagnosed with any of the four stages of hypertension, you may need to take a close look at your lifestyle, eating habits, and external stressors.

Through substantive changes, constant vigilance, and possible medical assistance, it is possible to lower your blood pressure and keep it under control.

The following activities or a combination of them may result in the lowering of your chronic high blood pressure.

1. Maintain a Healthy Weight – Your weight is a factor that heavily influences your blood pressure; this body mass index (BMI) calculator will help you assess your current situation and determine your ideal weight target.

From the Centers for Disease Control and Prevention (CDC):

“People who are overweight or obese are at higher risk for chronic conditions such as high blood pressure, diabetes, and high cholesterol.
Anyone who is overweight should try to avoid gaining additional weight. Additionally, if you are overweight with other risk factors (such as high LDL cholesterol, low HDL cholesterol, or high blood pressure), you should try to lose weight. Even a small weight loss (just 10% of your current weight) may help lower the risk of disease.”

2. Quit Smoking – There is no healthy amount of tobacco consumption. For those with hypertension, cessation is considered one of the best things (treatments) that can be done.

According to the American Cancer Society:

“The US Surgeon General has said, “Smoking cessation [stopping smoking] represents the single most important step that smokers can take to enhance the length and quality of their lives.” It’s hard to quit smoking, but you can do it.”

The American Cancer Society has a help page on “How to Quit Smoking or Smokeless Tobacco”.

3. Reduce and Limit Alcohol Consumption – For those that consume alcohol, limiting it to one drink a day for women and two per day for men has the potential to lower your blood pressure by approximately 4 mmHg.

1 drink is the equivalent of a 12 ounce beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor.

Be cautioned that consuming more than moderate amounts of alcohol may potentially interfere with blood pressure medications or cause a several point rise in your blood pressure.

4. Exercise or Increase Physical Activities – 30 minutes of regular exercise 5 days per week can potentially lower your blood pressure by 5 to 8 mmHg. Consistency is a key factor with exercise, if you simply stop exercising, your blood pressure will likely rise again.

Aerobic exercises that may lower your blood pressure include walking, jogging, cycling, or swimming. Consult your doctor about developing an appropriate exercise regiment for your particular situation.

5. Develop Better Eating Habits – A diet that is low in saturated fat and cholesterol, but rich in whole grains, fruits, and low fat dairy can potentially lower your blood pressure up to 11 mmHg.

While the effect of sodium intake on blood pressure varies among groups of people, even a slight reduction can lead to a reduction of up to 5 to 6 mmHg. For most adults, the lower the intake, the better – 1,500mg per day or less.

6. Schedule Spa Days and Massages – Reduce stress by making time for enjoyable activities such as taking a spa day or making it a couples massage with a loved one.

The following is taken from a study by the Pacific College of Oriental Medicine:

“Massage is a safe, non invasive, and soothing treatment for hypertension, particularly for people that experience stress on a frequent basis. If treated regularly, massage patients demonstrate long term improvement in stress levels and heart rate.”

Lowering your blood pressure may require medical assistance, and if so, these are potential solutions:

7. ACE Inhibitors – Angiotensin Converting Enzyme Inhibitors (ACE Inhibitors) are a category of medications that slow the activity of the enzyme ACE, which in turn decreases the production of angiotensin II.

This results in the enlarging or dilation of blood vessels which results in the lowering of blood pressure.

8. Diuretics – In cases where ACE Inhibitors aren’t enough to reduce high blood pressure, your doctor may prescribe a diuretic to be taken with the ACE Inhibitor. Diuretics remove salt and excess water or fluid from the body. Lower fluid levels means less blood volume, thus a lowered blood pressure.

Monitoring Blood Pressure and the Best Devices

Besides regular visits to your doctor, there are several ways you can monitor your blood pressure. This will help you track your progress, and help your doctor make or suggest alterations in you’re prescribed treatment(s).

Blood Pressure Monitor – Visit your local pharmacy. They will likely carry a variety of BP monitors for you to choose from.

There are those that come with an arm sleeve, ones that go around your wrist, and some that attach to your finger. Nearly all of them are battery operated with a digital readout and work with the push of a button.

Smart Watches – While most smart watches will only track your heart rate, there are some that will also take your blood pressure. Watch the following video to see how this works.

Blood Pressure App – If you search “blood pressure” in your app store (on your Mobile device), there will be a series of apps to help monitor blood pressure, weight, pulse, heart rate, etc.

Choose one that fits your needs and install it. Most of them will keep running records and help you gage your progress.

It is suggested you create a journal, or find a downloadable chart and track your blood pressure on a daily basis. Staying aware of your numbers and which efforts are impacting your numbers is great information on the road to improve your blood pressure.

Keeping Blood Pressure Under Control

Knowing that there is a blood pressure problem is the first key to solving it. Once you have determined contributing factors to your situation, the responsibility is ultimately yours to make the necessary lifestyle changes.

Implementing and being consistent in the above suggestions may improve your condition and lead to quantifiable results. These results are needed for to get your BP under control and maintain it.

As with most other illness, the stages of hypertension can be managed through the consistent management of your diet, exercise, habits, weight, and stress. In the case of hypertension, these actions are beneficial and may result in a longer, better quality life.

Sources:
https://medlineplus.gov/bodyweight.html
http://vascularcures.org/high-blood-pressure-and-vascular-disease/
https://www.cancer.org/healthy/stay-away-from-tobacco/guide-quitting-smoking.html
https://www.pacificcollege.edu/news/blog/2015/01/24/benefits-massage-hypertension

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