#high blood pressure

Keeping your sodium intake less than 2,000 mg a day (= to about 1 tsp) can maintain normal blood pressures. Your body only needs about 1/4 of a teaspoon daily. Once your blood pressure exceeds 120/80, you are considered to be prehypertensive...time to take precaution!! So what can you do to lower your blood pressure?

- exercise more often
- limit your alcohol intake
- eat less canned/jarred foods, they contain preservatives = salt
- drink tea that contains flavenoids, this can relax the blood vessel wall and thin the blood to prevent clots
- eat more apples
- eat fresh berries, they are loaded with salicylic acid which is a heart disease fighter
- eat fish that contain omega 3 fats or flaxseed
- cut down on deli meat
- eat a grapefruit a day
- feast on potassium which can lower blood pressure, eat bananas, spinach, sweet potatoes, raisins, tomatoes, and papayas
- eat magnesium rich foods, like halibut, brown rice, chickpeas, and artichokes; all which lower the risk of heart disease
- use monounsaturated fats, like olive oil

#smoother skin

Studies have shown that lycopene, a powerful antioxidant, found mostly in tomatoes, can help prevent sun damage. By topping tomatoes with olive oil, which contains healthy fats, allows the lycopene to be better absorbed by your body. People who take in more olive oil are less likely to have wrinkles, possibly because it protects against the oxidative stress that causes skin to age. So enjoy a Caprese salad for lunch today or slow roast plum tomatoes in olive oil for dinner!
(The American Journal of Clinical Nutrition)

#Pilates

Research has shown that adults that adhered to an hourly routine twice a week for 12 weeks of Pilates, reaped the benefits of stronger muscles and a tighter, leaner midsection. Pilates is not just for core strength, it enables you to do more push-ups and sit-ups and it increases hamstring flexibility. So get to it!

(The journal of strength & conditioning)

#routine testing

Have you had your cholesterol screening? Guidelines recommend that once over the age of 20, cholesterol screening should be done within at least a five year interval. Screening intervals should be more frequent  for those that carry personal risk factors, like obesity, tobacco use, high blood pressure, diabetes, or heart disease.

In individuals between the age of 2 and 20 years, guidelines recommend a one time measurement of non-fasting total cholesterol levels in those who have a parent with a pretreatment total cholesterol level greater than 300 mg/dL or a first-degree relative with premature heart disease. Premature heart disease is defined as before age 55 years in men and before age 65 years in women.

So get screened, if you haven't done so already! Take precautions now by eating well, taking multivitamins, exercising, limiting salt intake, and quit smoking.

#Bone builders

Do you have strong and healthy bones? Here are some bone building nutritional recommendations:

1. Whey protein- helps build muscle, prevents bone loss and creates new bone tissue

2. Green Tea- the polyphenols in green tea help reduce bone loss associated with hormonal imbalances that occur as you age

3. Dairy Products- Skim milk with fortified vitamin D,  has been shown to deliver more calcium than whole milk and the vitamin D helps the body absorb calcium

4. Berries- berries contain vitamin C which nourishes soft tissues, like ligaments and tendons, which help keep your bones flexible and strong

5. Leafy greens- contains the bone building essentials, like calcium, magnesium and vitamin K

6. Fish- like salmon, has significant amounts of vitamin D, which is crucial for calcium absorption

(AAFP)

#stretching

What can stretching do for you? Stretching can improve your posture and research also shows that regular stretching can boost strength gains.

What is static stretching? Static stretches are those that you hold without moving or bouncing. When it is done regularly, it can boost strength gains, increases flexibility, reduces muscle tension and improves posture and appearance. Static stretching is most beneficial after your cardio or strength session, or between weight lifting sets.

What is dynamic stretching? This type of stretching is through a controlled and continuous range of motion. The benefits of dynamic stretching increases blood flow to muscles, reduces stiffness and prepares the body for more vigorous exercise. Dynamic stretching is bet done in your warm up before a weight lifting or cardio workout.

So remember to warm up with dynamic stretching and cool down with static stretching. Get to it!

(Journal of Strength & Conditioning)

#Hair loss

It is normal to shed some hair each day as part of this cycle. However, some people may experience excessive hair loss.



A number of things can cause excessive hair loss:


1. After having an illness or a major surgery, you may suddenly lose a large amount of hair, this hair loss is related to the stress of the illness and is temporary.


2. If your thyroid gland is overactive or underactive, your hair may fall out. This hair loss usually can be helped by treatment of thyroid disease.


3. Hair loss may occur if male or female hormones, known as androgens and estrogens, are out of balance, correcting the imbalance may help stop hair loss.


4. You can have increased hair loss during pregnancy. High levels of certain hormones in pregnancy cause the body to keep hair that would normally fall out and when the hormones return to pre-pregnancy levels, that hair falls out and the normal cycle of growth and loss starts again.


5. Medicines that can cause hair loss include blood thinners, medicines used for gout, high blood pressure or heart problems, vitamin A (if too much is taken), birth control pills and antidepressants.


6. Fungal infections of the scalp can cause hair loss, this can be treated with antifungal medications.


7. Hair loss may occur as part of an underlying disease, such as lupus or diabetes. Blood testing can be done to evaluate for these diseases.


8. If you wear pigtails, tight ponytails, braids, or use tight hair rollers, the pull on your hair can cause a type of hair loss called traction alopecia. If the pulling is stopped before scarring of the scalp develops, your hair will grow back normally. However, scarring can cause permanent hair loss.


9. Hot oil hair treatments or chemicals used in perms or hair straightening may cause inflammation of the hair follicle, which can result in scarring and hair loss.


10. "Common baldness" or male-pattern baldness, also called androgenetic alopecia is the most common cause of hair loss in men. Men who have this type of hair loss usually have inherited the trait. This hair loss typically results in a receding hair line and baldness on the top of the head. Women may develop female-pattern baldness, in this form of hair loss, the hair can become thin over the entire scalp. One medicine, minoxidil or Rogaine, is available without a prescription, it is applied to the scalp. Both men and women can use it. Another medicine, finasteride, is available with a prescription. It comes in pills and is only for men.






If you are experiencing symptoms of hair loss, see your physician for an evaluation.

(AAFP)