High blood pressure/hypertension- what is it and why you should care...

Tasmia Ahmed, MD

We have all likely heard of high blood pressure, or "hypertension", at some point in our lives. Our grandmother may have been taking blood pressure medicines. We may have checked our own blood pressures out of curiosity at those little machines at our local pharmacy.  Or, perhaps our own doctor has mentioned high blood pressure to us.
  But, what exactly is high blood pressure, and why such a big deal about it?  Let's start with some numbers. High blood pressure, or "hypertension," is defined as repeated blood pressure above 140/90mmHg. Normal blood pressure is blood pressure up to 120/80mmHg.  The blood pressures in between 120/80-140/90mmHg are considered "pre-hypertension."
  How do these numbers affect our health?  According to the Centers for Disease Control, heart disease is the current leading cause of death in the United States.  About one third of all deaths above age 35 is due to heart disease, and hypertension is a major risk factor in the development of heart disease. Hypertension also increases risk for stroke, heart failure, and kidney disease.
  Just imagine trying to water your lawn using a garden hose that has a kink in it. You'll be working harder and struggling to push the water past the high pressure in the hose, and those flowers in your garden will suffer from the poor supply of water coming through. That is a simplified version of the way our hearts are working to pump blood through our arteries to feed our body's organs like the brain, eyes, kidneys, etc. With hypertension, our vital organs are suffering the damages of a high pressure system.
 The good news is that healthy lifestyle changes like regular exercise, lower sodium diet, and weight loss can significantly lower blood pressure, thereby decreasing the risk for stroke, heart attack, and heart disease.
  Aerobic exercise regularly can lower blood pressure by 5-15mmHg, and the intensity of the workout is more important than its duration. An easy way to improve our diet to a lower sodium diet is to limit or cut out the processed foods and canned foods. Eating fresh foods, and preparing your own meals can help reduce that excess salt in our diet. As for weight loss, there are many benefits to reaching a healthy weight, and better blood pressure is one major benefit. Every few pounds we lose can improve our blood pressure by as many points. Some people may also need medications to treat their hypertension and its risks.
 Now that we know more about hypertension, let's be on the lookout for it, and take healthy
 steps to help combat it. Talk with your doctor about your blood pressures and whether you have hypertension. Together, you can develop an individual health plan to keep you at your best.

Habits that can Shrink your Tummy

Sick of crunches? So are we. Luckily, abdominal exercises alone do not a flat belly make. In fact, there are loads of little things—from what you drink to the way you handle stress—that can make or break your middle. Here are a few easy ways to start shrinking without crunching.

1. Calm down. Too much stress can contribute to a potbelly. Stress increases levels of cortisol, a hormone that seems to direct fat to our middle. To keep levels low, try this 5- to 10-minute stress reducer: Find a quiet, comfortable place to sit. Next, take several slow, deep breaths to help clear your mind. Continue breathing deeply and repeat the word one to yourself as you exhale. (If you get distracted, just bring your focus back to the word one.) Practice this for 5 to 10 minutes once or twice a day.

2. Skip the alcohol for a week or so. That glass of wine with dinner may be part of the reason your jeans are too tight. Alcohol also tends to raise cortisol levels, sending fat to your belly.

3. Stop smoking. “It keeps me thin,” proclaim many smokers. But the truth is that smokers tend to have more abdominal fat than nonsmokers. (The stress hormone cortisol seems to be the culprit here too.) When people stop smoking, the amount of abdominal fat actually decreases.

4. Eat more fiber. Not only is fiber great for overall weight loss (it fills you up so you don't eat as much), but it also prevents constipation, which can cause your tummy to bulge. To stay regular, aim for 22 to 25 g of fiber a day by eating more whole grains, fruits, and vegetables

5. Drink up. For premenstrual bloating, drink lots and lots of water. This will actually help flush away bloating, not make it worse.

6. Keep bones strong. Osteoporosis can lead to fractured bones in your spine, causing you to slump. That shortens your abdominal cavity, giving your belly no place to go but out. Be sure to get 1,000 mg of calcium every day from the foods you eat and/or from supplements.

7. Get your heart rate up. All the ab exercises in the world won't do a thing unless you get rid of the fat hiding your abdominal muscles. The best way is to do aerobic exercise for 45 to 60 minutes, 5 times a week.

8. Tuck your tummy. Imagine there's a magnet pulling your belly button back toward your spine. Practice the tuck until it becomes comfortable, and soon it will come naturally--like breathing. Do it every chance you get.

9. Get a bonus ab workout. Stand as much as possible when doing weight-lifting exercises. That way your abs work too. They help to balance and stabilize your body. Concentrate on keeping your abs tight and maintaining good posture, but don't hold your breath