If you’re like one in three Americans, you are living with a a condition that can increase your risk of dying of the leading cause of death in the United States. This ailment also heightens your chances of other chronic illnesses. It’s time to assess your lifestyle for World Hypertension Day.
Most people don’t experience symptoms from high blood pressure. I know I didn’t. It was during a routine doctor’s appointment that my physician diagnosed it. It was pretty much in the cards for me, seeing as both my parents had it and passed away from its complications.
While you can’t trade in the cards you were dealt with, you can take action to prevent or control hypertension. The single most important thing you can do is:
Make your calorie burn count.
This means not only exercising, but doing it in such a way that you maintain a healthy weight. It also means a combination of strength training and cardio. The greater your intense, the better it is for your cardiovascular health. Look at the trade off. If you exercise regularly at moderate intensity, you can
- Keep your weight in check
- Reduce your risk for diabetes
- Keep your blood vessels flexible
- Boost your HDL or good cholesterol
- Improve your mood and memory
That’s only naming a few of the benefits. Probably the best way to accomplish this is to exercise six days a week. It needs to be a habit that you can stick to. Habits have a great way of nagging you if you miss a workout. If you have a set routine most days of the week, find a comfortable place for a workout.
To further improve your health, you should also consider giving up processed foods. Even baby steps like giving up frozen dinners and snacks can dramatically reduce your sodium intake. With less salt in your diet, your body will retain less water and reduce the strain on your heart.
Finally, another thing you should do is to monitor your blood pressure. If you have a smartphone, I highly recommend BP Log for keeping track. The interface is simple, plus you get a whole lot of information such as trends, average and other stats. A lot of people, myself included, experience the so-called white coat effect at the doctor’s office. Taking your blood pressure at home gives a better picture of where you are at.
Today, make a commitment for wellness. Know your blood pressure and take steps to reduce it if it high.
. I am happy to report that I’ve lost 10 pounds so far.
as some call it, since last fall when I got my first pair of Vibram Five Finger shoes. It’s one of those things you have to try to really appreciate. Another brand that I’ve discovered on my barefooted path is Kigo.
