Bless Your Heart 💓

Switching from a higher-sodium diet to a lower-sodium diet can modestly reduce blood pressure in people who have normal blood pressure. When the sodium intake is lowered from 4000 to 2000 mg per day, blood pressure falls by 2 to 3 mmHg. [July 16, 2019]

Sodium is an element that is naturally found in many foods. The body requires a small amount of sodium in the diet to control blood pressure and blood volume. However, most people consume many times the amount of sodium needed. A healthy level of sodium in the diet contains fewer than 2.3 grams (2300 milligrams, or about the amount of sodium in one teaspoon) of sodium each day. People with certain medical conditions such as high blood pressure, kidney disease, and heart problems can benefit from a diet that is lower in sodium says Barbara Olendzki.

Reducing sodium intake lowers blood pressure in people with high and borderline high blood pressure. Reducing sodium can also help to prevent the collection of fluid in the lower legs or abdomen. People with chronic kidney disease and heart failure must control sodium intake to prevent volume overload, which increases blood pressure and causes swelling. (See “Patient education: Chronic kidney disease (Beyond the Basics)” and “Patient education: Heart failure (Beyond the Basics)”.)

What are the benefits of a low sodium diet? 20 Health Benefits of a Low Sodium Diet

  • Lower your blood pressure. …
  • Reduce your risk of a heart attack. …
  • Lower your LDL cholesterol. …
  • Prevent congestive heart failure. …
  • Decrease your risk of kidney damage. …
  • Prevent your chance of stroke. …
  • Lessen the chance of a brain aneurysm. …
  • Protect your vision.

What can you eat on a 2 gram sodium diet? What can I eat and drink while on a 2 gram sodium diet?

  • On a 2 gram sodium diet, you may eat enriched white, wheat, rye, and pumpernickel bread, hard rolls, and dinner rolls. …
  • Most fresh, canned, and frozen fruits and vegetables can be eaten. …
  • You may drink milk, but limit it to 16 ounces (two cups) daily.

More items… •Feb 3, 2020

What should my daily sodium intake be?

The American Heart Association recommends no more than 2,300 milligrams (mg) a day and moving toward an ideal limit of no more than 1,500 mg per day for most adults.

Because the average American eats so much excess sodium, even cutting back by 1,000 milligrams a day can significantly improve blood pressure and heart health.

And remember, more than 70 percent of the sodium Americans eat comes from packaged, prepared and restaurant foods — not the salt shaker.

On average, Americans eat more than 3,400 milligrams of sodium each day — much more than the American Heart Association and other health organizations recommend. Most of us are likely underestimating how much sodium we eat, if we can estimate it at all. One study found that one-third of adults surveyed couldn’t estimate how much sodium they ate, and more than half thought they were eating less than 2,000 mg sodium a day.

Keeping sodium in check is part of following an overall healthy eating pattern. The American Heart Association diet emphasizes fruits, vegetables, whole grains, legumes, nuts, plant-based protein, lean animal protein and fish. Replace processed meats, refined carbohydrates and sweetened beverages with healthier options. Eating this way should help you limit your sodium as well as harmful fats. 

Insufficient sodium intake … If you have a medical condition or other special dietary needs or restrictions, you should follow the advice of a qualified health care professional. 

From my heart to yours!

How To Bring Your Blood Pressure Down Quickly

Here are some simple recommendations:

  1. Exercise most days of the week. Exercise is the most effective way to lower your blood pressure. …
  2. Consume a low-sodium diet. Too much sodium (or salt) causes blood pressure to rise. …
  3. Limit alcohol intake to no more than 1 to 2 drinks per day. …
  4. Make stress reduction a priority.

Jun 22, 2019
What’s the Fastest Way to Lower My Blood Pressure Safely …

How can I get my blood pressure down right now? Here are 10 lifestyle changes you can make to lower your blood pressure and keep it down.

  1. Lose extra pounds and watch your waistline. …
  2. Exercise regularly. …
  3. Eat a healthy diet. …
  4. Reduce sodium in your diet. …
  5. Limit the amount of alcohol you drink. …
  6. Quit smoking. …
  7. Cut back on caffeine. …
  8. Reduce your stress.

More items…
10 ways to control high blood pressure without medication – Mayo …www.mayoclinic.org › high-blood-pressure › art-20046974
Search for: How can I get my blood pressure down right now?

How fast can I lower my blood pressure in minutes? How To Lower High Blood Pressure In 1 Minute – YouTube

  1. High blood pressure. [00:02]
  2. Walk and exercise regularly. [00:24]
  3. Reduce your sodium intake. [00:55]
  4. Less alcohol. [01:39]
  5. Eat more potassium-rich foods. [02:06]
  6. Cut back on caffeine. [02:28]
  7. Learn to manage stress. [03:00]
  8. Eat dark chocolate or cocoa. [03:25]

More items…•Feb 22, 2019
How To Lower High Blood Pressure In 1 Minute – YouTubewww.youtube.com › watch
Search for: How fast can I lower my blood pressure in minutes?

What can I eat to lower my blood pressure immediately? 13 foods that help lower blood pressure

  • Leafy greens. Potassium helps your kidneys get rid of more sodium through your urine. …
  • Berries. Berries, especially blueberries, are rich in natural compounds called flavonoids. …
  • Red beets. …
  • Skim milk and yogurt. …
  • Oatmeal. …
  • Bananas. …
  • Salmon, mackerel, and fish with omega-3s. …
  • Seeds.

More items…
13 Foods That Lower Blood Pressure – Healthlinewww.healthline.com › foods-good-for-high-blood-pressure
Search for: What can I eat to lower my blood pressure immediately?

What drink is best for high blood pressure? 3. Beets. Drinking beet juice can reduce blood pressure in the short and long terms. In 2015, researchers reported that drinking red beet juice led to lower blood pressure in people with hypertension who drank 250 milliliters, about 1 cup, of the juice every day for 4 weeks.Jan 2, 2020
Fifteen good foods for high blood pressure – Medical News Todaywww.medicalnewstoday.com › articles
Search for: What drink is best for high blood pressure?

Can aspirin lower your blood pressure? Low-dose aspirin is known to reduce the risk of heart attack in high-risk patients. It also seems to help lower high blood pressure, but studies looking at this effect yield confusing results. Now there may be an explanation: aspirin only lowers blood pressure when taken at bedtime. May 15, 2002
Take Aspirin at Night for Heart Benefits – WebMDwww.webmd.com › news › take-aspirin-at-night-for-heart…
Search for: Can aspirin lower your blood pressure?

What is dangerously high blood pressure? A hypertensive crisis is a severe increase in blood pressure that can lead to a stroke. Extremely high blood pressure — a top number (systolic pressure) of 180 millimeters of mercury (mm Hg) or higher or a bottom number (diastolic pressure) of 120 mm Hg or higher — can damage blood vessels.
Hypertensive crisis: What are the symptoms? – Mayo Clinicwww.mayoclinic.org › hypertensive-crisis › faq-20058491
Search for: What is dangerously high blood pressure?

15 Natural Ways To Lower Your Pressure ….

https://www.medicalnewstoday.com/articles/318716#fifteen-remedies

8 Amazing Benefits Of The Wall Sit (How To Do It Correctly)

Benefits of The Wall Sit

Bodyweight Exercises

Updated: October 27th, 2019

The wall sit exercise is often overlooked as a leg exercise due to its simplicity in nature.

In terms of exercise, we often associate exercises of a more complex and advanced nature with superior effectiveness. We tend to saturate our workouts with a small bunch of ‘Instafamous’ exercises, like loaded squats and deadlifts.

However, amongst all the impressive exercises that exist, the discrete wall sit has quite a few benefits that other more commonly performed leg exercises can’t provide.

What Is the Wall Sit?

For those of you who are not familiar with the wall sit, this is an exercise done over a period of time rather than a specific amount of repetitions. The wall sit requires you to hold yourself in a seated position, (hence the name) for a certain amount of time, normally between 30 to 60 seconds. It predominantly works your glutes, quads, hamstrings …and your pain threshold.

A handy feature of the wall sit is that you require no exercise to perform it – perfect for doing at home! All you need is a wall or any other vertical surface to lean against and you’re good to go!

Here are a few benefits of the wall sit and why you should consider incorporating this exercise in your workout routine.

https://theworkoutdigest.com/wall-sit-benefits/

GO When Your Body Says NO – Period!

You feel like lying in the bed curled up in a fetal position because who wants to move? Ladies, we don’t! Sometimes pushing ourselves to workout can mentally drain all that is in us but we have to keep pressing to reach our goal towards inner peace in health! Yes, inner peace found in working out during the cramping, bloating and all the way around blood flow.

Here is an article I found by EliteDaily.com that, I hope, will encourage you to keep going even when you don’t want too. We, together, will find calm — period! 😜🥰

These Workouts For Each Stage Of Your Period Will Help You Tune Into Your Body’s Needs

BY ANNAKEARA STINSON DEC. 21, 2018

The difference between how your body feels during your period versus, say, the week after your period, can be massive in terms of energy levels and mood. I mean, if you’ve ever tried to haul your ass to an intense workout class — of course you signed up weeks ago, and it just so happened to coincide with the first day of your period — then you know what I mean. The four stages of your menstrual cycle can affect your body in so many different ways, including how you exercise, which is why planning workouts for each stage of your period, though it may sound like a bit of a tall order, is actually a great strategy for tuning into and understanding your body’s needs and capabilities.

Tailoring your workouts to each stage of your period might sound like a strange concept, especially if you feel like you’re a bit fuzzy on what those stages even are (don’t worry, I’ll help you brush up). Ellen Barrett, author and fitness trainer with the online movement studio Mindful Movement, tells me that, in her experience, before she even became a trainer, the concept of adjusting your workout to where you were in your menstrual cycle just wasn’t really a thing. But when she started to train women herself, she says her clients would often openly talk about where they were in their cycle, because of how it would affect their bodies. Pretty soon, Barrett realized there was a real need to consider how these two things affect each other.

“It actually optimizes athletic performance to listen to your body and track the cycle,” Barrett tells Elite Daily, “and helps to relieve symptoms like cramps and mood swings.”

If you’re curious, why not give it a shot yourself? Here are some of Barrett’s recommendations for adjusting your workout schedule to your period.

Stage one: menstruation (Days 1-7)

Yoga With Adriene on YouTube

The first stage of the 28-day menstrual cycle, as per Better Health Channel is — drumroll — your period! Simple enough, right?

As far as Barrett is concerned, on the first day of your period, at least, there’s no need to push yourself to work out. “Relax! Stay warm, and don’t beat yourself up about it,” she says, adding that it’s really important to allow your body the time to just be. In her experience, she tells me, the more that women allow themselves to rest when they need to rest, the better their cycles tend to be overall.

By the second day of your flow, you might still be feeling funky, but if you’re really itching to move, Barrett suggests doing something super gentle, like taking a short walk outside or moving through a low-key yoga routine. By the end of the week, she says, you might be ready to do something like a light jog. But again, it’s all about nurturing movement and listening to your own body.

Barrett also points out that, during your period, your body’s already hard at work to regulate your cycle, “and your immune system is vulnerable as a result, so if you really push it, things can get out of whack.” In other words, rest when you need to rest, my friend.

Stages two and three: The Follicular Phase and Ovulation (Days 8-21)

SELF on YouTube

Technically, according to Better Health Channel, the second stage of your menstrual cycle, called the follicular phase, “starts on the first day of menstruation and ends with ovulation,” so you’re basically experiencing this stage around the week or two after your period. It’s called the follicular phase because, during this time, your body releases something called follicle stimulating hormone, which “stimulates the ovary to produce around five to 20 follicles (tiny nodules or cysts),” wherein each follicle contains an immature egg, as per Better Health Channel. According to the online resource, the growth of these follicles is what causes the lining of your uterus to thicken in preparation for a potential pregnancy — or, you know, for your body to shed the entire lining during your period. Ovulation, the Better Health Channel explains, is when the ovary releases a mature egg, about two weeks or so before your period starts up again.

In general, says Barrett, you tend to have a lot more energy during the follicular phase of your period, as well as during ovulation, so this is typically the best time to really go for it in your workout routine. “During the week after your period, go for a hike, take HIIT classes, push yourself,” she says. “That’s true of your ovulation, too. You have energy to really go for it.”

Your metabolism usually starts to get stronger during this time, too, Barrett adds, which means you’re probably hungrier, so make sure your recovering from your workouts with lots of nutritious foods after that HIIT class.

Stage four: Luteal phase (Days 22-28)

OneHowto on YouTube

The luteal phase is when all those lovely PMS symptoms begin to hit — cramps, nausea, mood swings, all that good (not) stuff. In terms of what’s happening in your body at this time, the Better Health Channel explains that this is basically when your uterus is more or less waiting for a fertilized egg to implant itself, and your body produces certain hormones to keep the lining of the uterus intact — until, of course, the body realizes there is no fertilized egg, and then it sheds the uterine lining, and voila, you’ve got a period, and the whole cycle begins again.

During the luteal phase, when PMS is at its peak, even if you feel like total crap, Barrett says breaking a sweat is still important because it can help with uncomfortable symptoms like bloating. She recommends trying some low-impact cardio during this part of your cycle, like cycling or Zumba, for about 45 minutes at a time.

Overall, Barrett says a good way to approach this workout strategy is to think of exercise like a form of medicine for your body. The more you nurture your cycle all month long, she explains, the less intense your symptoms might turn out to be.

KATch’n UP Mondays — Citywomen Writes (And We Thank Her) — These chest-opening yoga moves ‘flush out’ your lungs for more open breathing — City Women & co

January 31, 2020 at 11:00PM by CWC Whether you’ve been to a single yoga class or practice on the reg, there’s a good chance you’ve been instructed to flow through poses that “flush out your lungs.” If the phrase has ever had you raising an eyebrow in confusion, allow me to demystify: Certain yoga moves […]

These chest-opening yoga moves ‘flush out’ your lungs for more open breathing — City Women & co

Blog Fridays: Organic vs Non Organic

So, a few Sundays back I was told that I needed to switch to an all organic diet to help my physical body. It was said that it would help me sleep at night. What the person didn’t know was that I had already begun to switch certain foods to organic but didn’t think of it as a means to getting actual sleep (cause sleep and I haven’t been joining together in holy matrimony lol) nor it aiding my actual health.

I know there are many notions out there about organic foods. Some positives and negatives. Organic refers to the process of how certain foods are produced. They have been grown or famed without artificial chemicals, hormones, antibiotics, or genetically modified organisms. Organic grown crops tend to be naturally fertilized with such products as manure.

Okay! Gotta sidebar for a second. It is absolutely amazing of how manure is used to fertilize the crop. We actually live in a world where all events has happened already. Can you imagine that your tomorrow has already been experienced by someone else years ago male or female? Surly, they probably responded to the event(s) differently but the fact that it’s been done already is fascinating. As Ecclesiastes 1:9 (NIV – New International Version) states “What has been will be again …” which simply means we’re not doing anything new. I know some may think that technology proves otherwise, however, this isn’t true. Once the Edison discovered how to put that stream of electricity in what we, still, use today as the light bulb, technology would be nothing. What has happen throughout history is imaginative intellectuals being able to improve on what has ALREADY been done!

I digress …

I decided to share with the “organic” change with some people to see what they thought. One of those people, of course, was my Dad. He had an interesting take. His take is that first off the person should pay for me to switch to organic since it’s so expensive (he is something else yawl lol). And, organic is based on the individuals who grow (produce) food. He used to work for a season’s company {if you use seasons/or spices such as spaghetti, taco, garlic, etc., mix he likely was a part of the reason why you purchased this dry good}. He said that they used organic products for their seasoning, however, it isn’t like other companies. It will depend on the individuals!

Is he correct? Is this the general consensus for those who are handling our food that we buy? I am curious. Please, what’s your take?

Is Pork Good For You? I Was SHOCKED to Read This

Fifteen years ago I took pork out of my diet. Truthfully, it was due to a relationship I was involved in. He didn’t eat pork and since a discussion of marriage was a part I, personally, decided to stop eating it. No one forced this choice. I chose it because I was willing to sacrifice something that wasn’t that big of a deal to me. I’ve never really been a pork eater in the first place so it really wasn’t that hard. Today, I still don’t really eat it but on occasion when I want a delicious hotdog! Yummy to the tummy! (LOL). They’re delicious! Don’t get me wrong, I eat the turkey and chicken ones too, but sometimes you just gotta have one that is mixed with chicken, pork, and turkey …. Now, I want a hotdog and it’s only 6 in the morning! (lol)

Ellie Krieger
Columnist, Food

Here is the article I found dated in July 2017 by Ellie Krieger …

How does pork fit into a healthy diet? For the answer, more than reading between the lines, you need to read between the slogans.

On one side there is “Eat More Bacon,” a cheer embraced by those rebelling against mainstream health advice who have either bought into an alternative all-you-can-eat approach to saturated fat or who want to snub wellness culture altogether. Emblazoned on T-shirts, throw pillows, bumper stickers and coffee mugs, the phrase has become more than a saying — it is a way of life. On the other side, there is “The Other White Meat,” one of the most memorable taglines in modern advertising, which, according to the National Pork Board’s website, was designed to “dispel pork’s reputation as a fatty protein” and promote it as lean, versatile and nutritious.On one side there is “Eat More Bacon,” a cheer embraced by those rebelling against mainstream health advice who have either bought into an alternative all-you-can-eat approach to saturated fat or who want to snub wellness culture altogether. Emblazoned on T-shirts, throw pillows, bumper stickers and coffee mugs, the phrase has become more than a saying — it is a way of life.

Both slogans compel you to put more pig on your plate, but depending on how you do it, that may or may not be a good idea.

Pork has more going for it nutritionally than you may realize. It is a powerhouse of essential vitamins and minerals — just three ounces of cooked lean pork covers you for more than a third of the daily requirement for thiamin, niacin, selenium and vitamin B6. Plus it is rich in vitamin B12, potassium, iron, magnesium and zinc. That palm-size amount of meat also gives you 22 grams of high-quality protein. Although I object to today’s inescapable trend that equates the word “protein” with “healthy,” there is no doubt that it is critical to get enough of the nutrient.

[Pork, peanuts and pesto — a healthful trifecta]

Research suggests that there are benefits, especially in maintaining muscle mass for those trying to lose weight and for older adults, to getting at least 1 gram of protein per kilogram of body weight per day, somewhat more than the official Recommended Daily Intake. (That translates to 0.45 grams per pound, which comes to 68 grams a day for a 150-pound person.) Although most adults, especially men, already exceed that higher number, about 8 percent of teenage girls and elderly people do not meet even their basic protein requirements. A nice pork chop could help.

Notice I specified “lean” when lauding the meat’s nutritional benefits — that’s because the leaner the cut, the more concentrated its healthy properties. As you get into fattier cuts and cured pork products like bacon and sausage, you dilute the benefits while piling on the calories, saturated fat and sodium. For comparison, consider the leanest cut of pork, the tenderloin, which is as lean as a skinless chicken breast. It has just 120 calories, 1 gram of saturated fat and 50 mg of sodium in three cooked ounces. The same amount of bacon has 466 calories, 12 grams of saturated fat and 1870 mg of sodium — more than half a day’s worth of saturated fat and salt. Tenderloin and bacon come from a pig, but nutritionally speaking, they are two different animals.

In other words, “Eat More Bacon” may be fun on a retro-looking sign in your kitchen, but it’s not a healthy eating strategy. Go ahead and embrace fat — you have my blessing on that — but the scientific evidence, and even the fine print in the work of some of the most ardent fatvocates, points to the fats from healthy oils, nuts, seeds and fish as the ones to focus on. The message was loud and clear in the presidential advisory from the American Heart Association published in the journal Circulation last month: “We conclude strongly that lowering intake of saturated fat and replacing it with unsaturated fats, especially polyunsaturated fats, will lower the incidence of [cardiovascular disease].” There are several pork cuts that are very low in saturated fat — seven cuts meet the Agriculture Department’s definition for lean or extra lean — and they generally have the word “loin” in their name. But a whole pig only has so much loin. If we were all eating just lean cuts, what would happen to the rest of the pig — the hock, the shoulder, the belly and more?In other words, “Eat More Bacon” may be fun on a retro-looking sign in your kitchen, but it’s not a healthy eating strategy. Go ahead and embrace fat — you have my blessing on that — but the scientific evidence, and even the fine print in the work of some of the most ardent fatvocates, points to the fats from healthy oils, nuts, seeds and fish as the ones to focus on. The message was loud and clear in the presidential advisory from the American Heart Association published in the journal Circulation last month: “We conclude strongly that lowering intake of saturated fat and replacing it with unsaturated fats, especially polyunsaturated fats, will lower the incidence of [cardiovascular disease].”

My solution (if you want to eat pork at all) is to veer away from the bacon gorgers and white-meat pushers and enjoy a balanced and conscientious whole-hog approach. That means having an occasional meal in which pork tenderloin medallions or other lean cuts take center stage, but also using fattier parts now and then, cooking them so you can render their fat out and/or using them as a flavoring element rather than a main course.

[Why Americans are eating more pork now than they have in decades]

For example, if you cook some fatty pork shoulder a day before you plan to eat it, then chill the meat in the refrigerator overnight, skim off most of the fat the next day and you’ll have lean and luscious pulled pork for sandwiches or tacos. You can use the same technique with pork stew, which you can also load up with beans and vegetables. Pork bones and meat make for a deeply flavorful stock that can also be skimmed of fat. And although fresh pork is healthier than salted and cured, you can still use small amounts of bacon or sausage to season a big batch of kale or collards or a pot of beans. If it sounds like something your grandma might have done, that’s the idea.

Although pork can be a good choice, does that mean you should be eating more of it? For the answer, the critical question to ask yourself is “instead of what?” Many health-minded eaters who feel like they are going to start clucking if they eat more chicken are overjoyed at the good-for-you possibilities with pork. If you are getting out of a poultry rut by cooking a pork tenderloin, making a homemade pork stew instead of ordering pizza, or grilling marinated pork chops instead of your usual fatty beef ribeye, then you are on the right track. But although pork clearly has its pluses, most of us would benefit from getting more of our protein from plants (nuts, seeds and beans) and seafood.

This is, wow, huh?!