Cutting back on salt and hitting the gym are fine ways to drop your blood pressure (BP). But here’s another: Drink grape juice.
When hypertensive men in an 8-week study drank a couple of servings of Concord grape juice each day, they enjoyed a significant drop in their blood pressure compared with the placebo-sipping group. Now that’s something to make your heart sing!
Get Juiced!
The study participants drank two 16-ounce servings of the juice daily. But keep in mind that grape juice calories will add up, so don’t drink too much without kicking out another calorie source.
Researchers applaud the polyphenols in both grape juice and purple grapes for the blood-pressure-lowering benefit. It’s thought that these compounds trigger the production of nitric oxide, a chemical that dilates blood vessels, which in turn helps lower the pressure inside them.
Do More to Drop It
The polyphenols in grapes, grape juice, and red
wine may quell inflammation and hinder platelet production as well — two
additional good-for-your-heart benefits. But to really make a significant ding
in your BP, you need to adopt some sturdier pressure-easing habits other than
sipping grapes:
Ease up on the salt.
Think thin. If you are overweight or obese, your blood pressure is likely to creep up.
Keep it friendly. Nurturing friendships can do wonders for your blood pressure.
Walk it out. A foot-minded lifestyle is great for your heart and your arteries.
In 1967 when Hair opened at the Public Theater in New York, no one thought Let the Sunshine In would become a world-wide chart-topper (sung by the 5th Dimension). And certainly no one imagined that song could be the Rx for nearsightedness (myopia). But it turns out kids 14 to 19 and adults 20 to 39 who put down the books, walk away from the computer and TV, and let the sunshine in –their eyes—are far less likely to become nearsighted. And those with the highest blood levels of lutein, a carotenoid you get from green leafy vegetables and from outdoor time, are the most protected.
The research, published in
JAMA Ophthalmology,
found getting outdoors was key to preventing myopia. We’re not sure if it’s
because of exposure to sunshine (UVB rays) or because you often look at far
distances when you’re outside. We do know, however, that lutein is deposited in
high quantities in the retina, which contains the macula. And that nutrient,
along with the antioxidant zeaxanthin, plus DHA-omega-3 also offers protection
from age-related macular degeneration. That’s a double advantage.
So, we recommend at least
90 minutes of physical activity daily for high schoolers, as much outside as
possible. It not only benefits their eyes, it fights obesity, builds
self-confidence and helps them regulate emotions. Adults—aim for 10,000 steps a
day (again, outside if possible!) or equivalent. And everyone should enjoy
multiple servings daily of lutein-rich greens such as kale, spinach, collards
and/or watercress, and touch of basil!
Your feet reveal more than
meets the eye. Indeed, this often-overlooked body part can provide important
cues about a wide variety of health issues. Here are the telltale signs you
should look for:
Dry & Flaky Feet
A dry, cracked and flaky
skin around your heel or on the ball of your foot is a warning sign of an
underlying thyroid issue. Basically, your thyroid gland secretes hormones that
affect your metabolic rate, blood pressure, tissue growth, and nervous system. So,
dry foot skin is a warning sign that your thyroid is not functioning properly.
Of course, this can originate from minor issues, like poor foot
hygiene and sometimes even as a result of a weather change. But if you have dry
foot skin, coupled with symptoms like weight gain, numbness in your hands and
vision issues, seek medical help promptly.
Toe Baldness
Men and women alike have
toe hair of different pilosity. If you notice that your toe hair is falling and
your toes are balding, a poor blood circulation may be at fault.
Actually, PAD, or peripheral arterial disease, is the most common
cause of improper blood flow to the feet. When plaque accumulates in the
arteries of your legs, blood circulation reduces and PAD occurs. This disease
can result in a heart attack or stroke, or even increase the risk of
amputation, if left untreated.
If this is the case, you should see a doctor urgently. Smoking
cessation, a healthy diet program, regular physical activity, and management of
other health conditions, like hypertension and diabetes, can reduce the
symptoms.
Foot Numbness
Akin to toe baldness,
insufficient blood flow to the feet causes foot numbness and signals PAD. Sure,
everybody has experienced numbness in the feet after sitting in a particular
position for a long period of time or falling asleep in an awkward position. But
if this occurs regularly, it’s a reason to sound the alarm.
Moreover, this is one of the most common symptoms of peripheral
neuropathy, associated with type 2 diabetes. That’s because diabetes restricts
blood flow to your foot, which explains why wounds and cuts take longer to
heal, and infection is likely to occur.
If your feet feel numb and you have wounds that don’t seem to
heal, consult your doctor. Regular physical activity and healthy diet plan can
promote blood flow and prevent type 2 diabetes.
Toenail Discoloration
Toenail discoloration is
not worrisome if you know the reason behind it. For example, if someone
accidentally steps on your foot, or you drop something heavy on your foot.
If you haven’t injured your toenails, and you notice discoloration
– mainly black or brown lines – you should see a doctor. Dark, vertical lines
under your toenails could be a warning sign of melanoma, a dangerous type of
skin cancer.
A fungal infection could cause toenail discoloration as well. Of
course, this is not as serious as a skin cancer diagnosis, but you should
definitely not ignore it. Always check your toenails for discoloration every
time you cut them.
Morning Foot Pain
When you get out of bed in
the morning and take your first steps, you may feel a burning or shooting pain
sensation. Usually, this is an indication of rheumatoid arthritis, which causes
joint inflammation and discomfort even in the small joints in your feet.
Luckily, you can manage foot pain and other types of rheumatoid
arthritis signs with meds and regular physical activity.
Plantar fasciitis, which stems from an inflammation in the thick
band of the tissue that connects the heel to the toes. Cramps, usually caused
by dehydration or the lack of nutrients, like calcium, potassium and magnesium,
can also be the culprit.
Stretching your feet and doing foot strengthening exercises before
you leave your bed can keep these problems at bay.Do
you suffer from any of these issues? Let us know if we can help!
If
you struggle with stubborn belly fat, even if you follow a healthy diet plan
and practice sports regularly, this article is for you!
Shedding extra pounds seems like a daunting task, especially if you have an
unattractive paunch that does not seem to vanish. But did you know that you
could remove belly fat while sleeping? Here’s how!
The Magic Combo: Cucumber and Parsley
This
delicious green juice can help you reach your weight loss targets in a short
period of time, if consumed regularly. Besides, it can relieve bloating and other
stomach issues.
Apart from helping with rapid weight loss, these healthy components offer
several benefits that improve your general wellness.
Cucumber is a low-cal veggie that’s rich in water and fiber. One cucumber
contains no more than 45 calories. Moreover, it helps burn the extra calories,
by boosting the digestion process. On the other hand, parsley is famous for its
mild diuretic virtues, as well as its high mineral and vitamin content. It does
not only add a tasty flavor to your dishes, salads and pastas, but also reduces
water retention and prevents fat accumulation in the body.
How to Prepare Cucumber and Parsley Juice:
To
prepare this wonder juice, you will need:
One diced cucumber
Some parsley
½ teaspoon of grated ginger
One teaspoon of lemon juice.
Mix all these ingredients and blend until smooth. To reap maximum benefits,
consume every day at least one hour prior to your bedtime. The daily
consumption of this juice will allow you to enjoy a refreshing taste, while
achieving your fitness goals. Plus, this miraculous juice will boost your
digestive system and break down food faster while you drift away into slumber
land.
Remember that the body metabolism is slowest at night. So, avoid eating heavy
meals to prevent bloating, upset tummy and other digestive problems.
Have you ever tried this juice? If not, what are you waiting for?
As we grow older, our
bodies undergo many changes, including the death of many cells, and the
formation of others. These changes are inevitable as our bodies start to age.
The foods we used to tolerate once become too intense for our body systems and
metabolisms.
There are foods that we have to cut down on, and
others that we should start consuming in order to boost our energy levels and
have the power to perform daily activities.
In this article, you will discover seven of the foods that are beneficial for
your health at any age but are more beneficial if you are over 50 years old.
Beans
We are all prone to health
issues related to blood sugar and cholesterol levels as we get older. Adding
beans to your diet would prevent you from having such issues. Beans are known
for their very rich nutrients such as protein, folate, antioxidants, zinc,
iron, fiber, magnesium, etc. Adding ¾ cup of beans or lentils to your daily intake
of foods can help you lower your blood sugar level, reduce the amount of bad
cholesterol (LDL), and get rid of fatigue and weakness. The best form of beans
you can opt for is beans that are dried. Canned beans, and legumes in general,
are usually laden with sodium and other chemicals that would have serious
negative effects on your health.
Oats
Again, as we grow older,
our hearts tend to weaken. So, to avoid any issues, and to improve your heart
function, you should eat some specific foods, including oats. Oats can be
considered as good foods to lower the risk of having any heart disease. They
are rich in what is called beta glucan. It is a soluble fiber that binds with
cholesterol in your digestive system so that it can be released by your body,
instead of remaining in your arteries. Studies showed that consuming 3 grams of
oats each day can help you lower the cholesterol level by up to 10%. So,
consider adding oats to your breakfast.
Apples
Who doesn’t know about the
saying “an apple a day keeps the doctor away.” The myth has been found to be
correct. Apples contain various nutrients such as fiber, calories, carbs,
vitamin C, potassium, vitamin K, in addition to manganese, copper, vitamin A, E
and B vitamins (1, B2 and B6). All these nutrients can help you improve your
overall health.
First, apples contain polyphenols which function as antioxidants that fight the
free radicals causing cancer. So, apples can protect you against cancer. Also,
apples contain flavonoid epicatechin that was proven to help lower the blood
pressure. This being said, consuming an apple a day would certainly keep the
doctor away!
Nuts
It is very common to have cravings for a salty food from time to time. However, instead of opting for chips or crackers loaded with sodium, you can opt for nuts. They are healthy and delicious! In addition to their good taste, the various types of nuts are high in nutrients. They can be considered as a source of protein, fats, carbs, fibers, vitamin E, and magnesium. A review of five studies reported that consuming a serving of mixed nuts can improve your cholesterol, help you lose weight, as well as reduce the risk of having a heart disease. Another studies found that the consumption of an ounce of mixed nuts every day can help you lower the risk of having a heart attack or stroke by 28%. You can eat nuts on their own or add them to your salads.
Leafy Greens
Leafy greens are one of the most concentrated sources of nutrients in nature. They are very high in vitamins such as vitamin B, E, K, and C, and minerals such as calcium, iron, and magnesium. Not only do they improve your heart function and prevent you from having cardiovascular diseases, but they help your brain function as well. Recent studies have shown that you can be as cognitively able as a person who is 11 years younger than you if you consume leafy greens.
Additionally, leafy greens are considered as great sources of calcium as well, which will help you improve and strengthen your bones. The next time you crave for fresh food, let it be a green leaf salad!
Berries
Berries, with all their types, are among the healthiest foods that you can eat. They contain many important nutrients such as antioxidants, fibers, vitamin C, vitamin K, copper, and folate. Antioxidants, as we have mentioned before can help you fight the free radicals in your body, and reduce inflammations causing heart diseases, and even cancer. Moreover, berries can help you reduce your blood sugar levels by controlling glucose levels. Not only that! Consuming berries can help you improve your brain function and reduce your risk of developing Alzheimer’s disease. You can get your berries intake in the form of a smoothie, but make sure to reduce your sugar intake.
Avocados
Avocados are highly
beneficial for your health as they contain about 20 different types of vitamins
and minerals, including vitamin K, folate, vitamin C, potassium, vitamin B5,
vitamin B6, vitamin E, etc. If you are looking for a rich source of potassium then
grab an avocado, as it contains more potassium than a banana. High potassium
intake is linked to low blood pressure, so as a consequence, consuming avocados
can help you reduce the risk of having heart attacks, strokes, or kidney
failure.
Also, because they are loaded with fibers, avocados can help you lower the LDL
cholesterol level by up to 22%.
You can consume avocados in juices, smoothies, or salads.
Many of the foods we have mentioned can be combined to form amazing salads for
a nutritious breakfast, a healthy dessert, or even a light evening snack.
Feel free to combine any foods in order to enjoy a healthy, yet delicious meal.
Just make sure you don’t add much sugar as it may increase your risk of
developing type 2 diabetes.
