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Hypertension

Home / Posts Tagged "Hypertension"

Tag: Hypertension

Exercise and Disease Prevention

 

 

 

Did you know that the risk of dying prematurely is approximately 30% lower in active adults than in inactive people?

Aging research data strongly supports an inverse relationship between physical activity and all causes of death. Inactivity takes a toll on the body. It affects almost every cell, organ and system in the body, causing sedentary dysfunctions that accelerate death, according to the study authors.

If you are a regular exerciser, you know that working out helps your body feel better in many ways. It also has the powerful health benefits.

In a review of the latest science, Booth, Roberts & Laye (2012) point to 35 chronic diseases and health challenges that regular exercise and physical activity can do much to prevent.

Three of the major health benefits of exercise and physical activity include:

Hypertension

Hypertension represents a systolic blood pressure level of 140 millimeters of mercury (mm HG) or more a diastolic BP of 90 mmHg or more (“prehypertension” means systolic BP is 120-139 mmHg and diastolic BP is 80-90 mm Hg).

Hypertension is associated with a reduction in overall life expectancy, which at age 50 is 5.1 years longer for men who have normal blood pressures and 4.9 years longer for women, compared with adults of the same age who have high blood pressure ( Mozaffarian et al. 2015).

Exercise is beneficial in preventing and / or managing hypertension. Millar and Goodman (2014) summarize research showing that 30-60 minutes of moderate to vigorous exercise 4-7 days per week leads to a decrease in systolic blood pressure (6.9-8.3mm Hg) and in diastolic blood pressure (4.9-5.2 mm Hg) for Hypertensives patients.

 

Osteoporosis

Osteoporosis is a decrease in bone mass and mineral density that makes the bones more porous and brittle. Physical inactivity is among the main osteoporosis risk factors, which also include family history, age, smoking, inadequate calcium intake and more (Rector et al. 2009).

Rector and colleagues say the best osteoporosis interventions are weight-bearing endurance exercises, jumping activities, and resistance exercise that targets all major muscle groups. The researchers also suggest that a resistance training program designed to increase lean body mass will help people whose primary mode of exercises are not impact-aerobic activities. Because the body is very specific in how it adapts to exercise, only bones subject to loads will become stronger. Regular exercise alters the balance between bone formation and reabsorption (by which specialized osteoclasts cells break down old bone cells to make way for osteoblasts, which stimulate new bone growth) (Booth et al. 2012). A mixed-loading exercise program that combines jogging and other low-impact loading activity with moderate to high-intensity resistance exercise (of major muscle groups) is effective in preventing and reducing osteoporosis risk (Booth, Roberts & Laye 2012).

 

Cognitive Dysfunction

Cognitive functions encompass brain activities that lead to knowledge, reasoning, memory, attention and language for acquiring information. Research reviews by Hillman, Erickson & Kramer (2008) state that aerobic exercise and physical activity improve cognitive health across the lifespan. They say that in children, exercise not only improves physical health but may also improve academic performance. Researchers are currently resolving many unanswered questions about the effects of exercise on cognition as people age. However, there’s evidence linking fitness training to improvements in various aspects of cognition across a broad range of ages.

 

 

References

Booth, F.W., Roberts, C.K & Laye, M.J. 2012 Lack of Exercise is a major cause of chronic diseases. Comprehensive Physiology, 2 (2), 1143-1211

Rector, R.S, et al. 2009. Lean Body mass and weight bearing activity in the prediction of bone mineral density in physically active men. Journal of Strength and Conditioning Research, 23 (2), 427-35

Millar, P.J., and Goodman, J.M. 2014. Exercise as medicine. Role in the management of primary hypertension. Applied Physiology, Nutrition and Metabolism, 39 (7), 856-58.

 

 

Sean Cutter
cutterbodies@aol.com

 

Read More
Coronary Calcium Identifies Those at Risk for High Blood Pressure

A new study was reported at the 2013 International Conference on Prehypertension and Cardiometabolic Syndrome in Barcelona, Spain on February 4, 2013, that looked at nearly 10 years of  follow up of cardiovascular events in a study conducted in Germany.

Researchers found that Coronary Artery Calcium, measured using Cardiac CT Scans, was a key predictor of which patients with high-normal Blood Pressure (sometimes called ‘prehypertension’) would later go on to develop true hypertension, especially in women.

According to the presenter Dr. R. Erbel [University of Essen, Germany], Coronary Artery Calcium  tests may help physicians decide which prehypertensive patients should be targeted for more intensive monitoring and management.

Dr Erbel also showed that the adjusted risk of primary and secondary cardiovascular events across all blood-pressure categories increased significantly with higher levels of Coronary Artery Calcium. In subjects with stage 1 or 2 hypertension, the risk of cardiac events (including heart attacks and strokes) associated with the highest calcium scores (>400) was four times that of patients with calcium scores in the lowest ranges (1-99).

These findings indicate that patients with borderline blood pressure or pre-hypertension who have elevated Coronary Artery Calcium Scores may benefit from earlier and more aggressive treatment

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What is the DASH Diet?

The DASH diet was just named the “best diet overall” by U.S. News & World Report in its “2012 Best Diets Rankings”.

What is the DASH Diet?

The DASH Diet stands for Dietary Approaches to Stop Hypertension.  It was designed by the National Heart, Lung, and Blood Institute to help in preventing and lowering high blood pressure.  DASH encourages eating lots of fruits and vegetables as well as whole grains, lean proteins, low-fat dairy, beans and nuts. These foods contain nutrients like potassium, calcium, and magnesium, which are key for supporting blood pressure.  It suggests limiting red meat, salt and salted foods as well as sweets and alcohol.

Is the DASH Diet right for you?

Most likely!  Even if you do not have high blood pressure, DASH can be beneficial since it emphasizes foods that contain disease-fighting nutrients.  However, it is best to talk to a Registered Dietitian who can help you to develop eating habits that are designed specifically for you taking your lifestyle, weight control needs and health concerns into account.

Here are some quick actions you can take now to implement some DASH Diet recommendations:

  • Add an extra serving of vegetables to your dinner meal
  • Add an apple as a pre-meal snack
  • Use only half of the butter, margarine, condiments, salad dressing that you usually use
  • Limit your animal meat intake to 6 ounces per day (3 oz. = the size of a deck of cards)
  • Eat more vegetarian meals that contain beans in place of animal meat
  • For snacks, choose raw nuts, seeds, fresh fruit, raw vegetables, unsalted/unbuttered popcorn, low-fat yogurt (without added sugar), a glass of skim milk, etc.
  • Try different herbs & spices instead of salt when preparing your foods

Read more about the DASH Diet here.

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