"Get Started With Exercise to Lower Blood Pressure"

 

EXERCISE AND HIGH BLOOD PRESSURE: Exercise is one of the keys to lower your blood pressure. Working out also boosts the effectiveness of blood pressure medication if you're already being treated for hypertension. You don't have to be an athlete, either.

PUT THE FUN BACK IN EXERCISE: Find activities you enjoy and aim for 30 minutes a day of "exercise" on most days of the week. If you can't stand the gym, not a problem. Dancing counts. So do yoga, hiking, gardening, and anything else that gets your heart beating a bit faster. Since you're going to be making it a habit, pick things you'll want to do often. Let your doctor know what you have in mind, so they can make sure you're ready.

TRY A TRAINER: If you want a pro to help you get started, consider getting a trainer to show you what to do. They can help you do each move right and get the best results.

GET STRONGER: Strength training should be part of your routine. You can use weights, weight machines, exercise bands, or your own body weight by doing abdominal crunches or curl-ups. You'll lose body fat, boost muscle mass, and raise your metabolic rate. Losing as little as 10 pounds can lower or help prevent high blood pressure if you're overweight.

DIVE IN AND SWIM: Doing aerobic exercise ("cardio") is good for your blood pressure. Swimming is a gentle way to do it. Go for 30 minutes or work up to that amount if that's too much right now.

HOW MUCH EXERCISE IS ENOUGH? Do something that's moderate in intensity -- like brisk walking -- for at least 30 minutes a day, 5 or more days a week. That may be enough to keep you off medications or help them work better. Exercise can lower your blood pressure by as much as five to 15 points. Gradually make your workouts more intense to keep lowering your blood pressure to safer levels.

GETTING STARTED: Start slowly to prevent injuries. Start with 10 to 15 minutes of exercise you enjoy, such as walking around the block or on a treadmill. You can gradually make your workouts longer and more challenging.

PACE YOURSELF TO AVOID INJURY: If you're new to exercise, remember to pace yourself. Select a low- to moderate-intensity exercise such as gentle forms of yoga, gardening, or any other activity that you can do at a moderate pace. Gradually increase the intensity and duration of exercise as you become fitter, to help maintain your lowered blood pressure. 

MAKE EXERCISE CONVENIENT: Commit to making exercise part of your schedule. Find a time that works for you. You can work out while the kids are at soccer practice, before or after work, or even during your lunch break. If it's hard to get out of the house, consider getting some workout apps or DVDs, a yoga mat, and hand-held weights you can use at home.

DO MINI-WORKOUTS: Add 10-minute mini-workouts and do these throughout your busy day. For example, you can jog in place or do calisthenics for 10 minutes. Three 10-minute mini-workouts equal 30 minutes of daily exercise in little bits of time you won't miss.

SET UP A HOME GYM: Pick items that fit in with what you want to do: a step bench, jump rope, fit ball, exercise bands or tubes, and weights, for example. You can store them in a closet when you're not using them. If you have more space and a bigger budget, consider getting a treadmill or stationary bike.

WARM UP AND COOL DOWN: Warming up before exercise and cooling down after are important for people with high blood pressure. These exercises let your heart rate rise and return to normal gradually. Walking in place or on a treadmill for 10 minutes is fine for warming up before exercise and also for cooling down.

TRY A HEART RATE WATCH: A heart rate watch can let you quickly assess your pulse. Here's how to use one. Put the band that comes with it on your chest underneath your shirt. By looking at the watch during exercise, you can see your actual heart rate. This is a good alternative to taking your pulse manually. Ask your doctor to recommend the best target heart rate zone (or training zone) for you.

MEDICATION AND HEART RATE: Some heart medications such as beta-blockers or calcium channel blockers can slow your heart rate. Talk to your doctor and ask what your target heart rate zone should be during exercise if you take these medications.

KNOW THE SAFETY TIPS: No matter what exercise you do, be aware of your limitations. If the exercise or activity hurts, then stop! If you feel dizzy or have discomfort in your chest, arms, or throat, stop. Also, go slower on hot and humid days, or exercise in an air-conditioned building.

BEYOND EXERCISE: THE DASH DIET - You can lower your systolic blood pressure (the top number) by switching to the DASH diet. The DASH diet is based on 2,000 calories a day. It's rich in fruits, vegetables, and low-fat dairy products. It's also low in saturated fat, cholesterol, and total fat. According to studies, adopting a DASH diet can reduce systolic blood pressure by eight to 14 points. For healthy adults 65 and older with an average systolic 130, the goal is to get it lower. In general, the target for your blood pressure is less than 120/80. 

BEYOND EXERCISE: LOSE 10 POUNDS - If you're overweight, losing 10 pounds can help reduce or prevent high blood pressure. To lose weight, take in fewer calories than you use each day. Ask your doctor or a registered dietitian how many calories you need daily for weight loss. Exercise helps you burn even more calories.

BEYOND EXERCISE: WATCH OUT FOR SALT - National guidelines recommend not getting more than 2,300 milligrams of sodium a day (about 1 teaspoon of table salt). The limit is 1,500 milligrams a day for some people, depending on age and other things. By staying on a sodium-restricted diet, your systolic blood pressure (top number) may drop two to eight points. Salt-restricted diets can also help enhance the effects of most blood pressure medications. Tip: Substitute herbs for salt when cooking and avoid processed meats and canned foods.

MEDICALLY REVIEWED BY: Jennifer Robinson, MD on September 09, 2021

REFERENCES:

National Heart, Lung, and Blood Institute: "JNC 7 Express: The Seventh Report of the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure."

UpToDate.com: "Exercise in the treatment of hypertension."

WebMD Medical Reference: "5 Lifestyle Tips to Lower High Blood Pressure," "Strategies to Prevent and Control High Blood Pressure," "Heart Disease and a Heart Healthy Diet," "The DASH Diet."

WebMD Health News: "A Little Walking Cuts Blood Pressure."

American Heart Association: “Exercise and Fitness,” “Physical Activity in Your Daily Life,” “Your Blood Pressure Questions Answered: Potassium,” “Healthy Lifestyle,” “The Benefits of Daily Physical Activity,” “Start! Walking for a Healthier Lifestyle.”

Health.gov: "Dietary Guidelines for Americans 2010."                      

Go RED for Women: “Know Your Numbers.”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

"How to Manage Your Pain Through the Day?"

 

STAY ACTIVE: Simple things like regular activity can make a big difference. Try walking, water aerobics, or yoga. They can ease joint pain and help with balance, flexibility, and strength. Aim for 30 minutes 3 or 4 days a week, even if it’s something light like stretching or gardening. Work with your doctor or physical therapist to make the best plan for you.

SLEEP WELL: When you get a good night's rest, you feel better, and your body can fight pain more easily. When you don't, your pain can be worse. A bedtime routine can help you get the rest you need: Try to go to bed at the same time and wake up at the same time. Don't read or watch TV in bed. Skip the nap. Have a quiet, comfy bedroom that makes you want to sleep. If your pain keeps you awake, talk with your doctor about medications that can help.

ASK FOR HELP AT WORK: Some days, your pain may make your job harder. Because of the Americans with Disabilities Act, your employer should make changes to make it easier for you. Maybe you can work from home some days or take longer breaks. It might also help to have a more comfortable desk or chair.

TAKE YOUR MEDICINE: Your doctor may give you drugs to help with pain and maybe sleep, too. Make sure you know what they do and how much you’re supposed to take. If you have side effects or don't want to do the things you normally like to do, see your doctor.

FIND THINGS YOU LIKE TO DO: Keep your mind off the pain by getting involved with activities that are pleasant distractions. You might try things like coloring, painting, or easy crafts. Or you could ask friends to play card games or test your skills with crossword or jigsaw puzzles. If you like being outdoors, maybe gardening is for you.

PREPARE FOR FLARE-UPS: Once in a while, your pain will flare: Have a plan for what you'll do when it happens. Maybe that means changing your activity level or your medication or using heat or cold packs. Keep a list of what triggers your flares and ask your doctor for tips to help you manage them when they happen.

EAT HEALTHY: What you eat affects how you feel. So, a balanced diet can help your body be at its best to fight your pain. Eat lots of fruits and vegetables, whole grains, and lean proteins. Try to avoid processed foods and things high in sugar, salt, and fat. Drink plenty of water. Your doctor or a nutritionist can help you come up with a menu of healthy meals.

RELAX: It's easy to be stressed when you’re dealing with chronic pain. Find ways to help yourself de-stress to help manage the pain. Slow, deep breathing, meditation, guided imagery, and hypnosis may help you. Ask your doctor how they might work for you.

PACE YOURSELF: There are times when you have lots of energy and feel like you can keep going. Other days, your energy is low, and pain is high. Learn when to say when and take breaks when you need them. Prioritize your tasks so if things don't get done, it's no big deal. Break large jobs down into small parts. Go back and forth between easy things and those that take a little more work. Ask for help when you need it. 

TALK TO FAMILY AND FRIENDS: Make sure your family and friends know how you feel. You might be sad, angry, or frustrated about how pain has changed your life. Share those feelings and let people know how they can help.

FIND A SUPPORT GROUP: It's great to have family and friends to talk to, but it may help to join a support group with people who also have chronic pain. Look for a group that helps members find good coping methods. The best ones celebrate members' successes instead of dwelling on the negatives of being in pain. There are groups that meet in person and ones that meet online. Ask your doctor for help finding one or contact the American Pain Society.

QUIT SMOKING: Smokers are much more likely to have back pain, as well as joint pain and stomach pain. Smoking can also make you much more sensitive to pain in general because it can affect how your body heals. If you need help quitting, your doctor can help.

SET REALISTIC GOALS: You can do things to enjoy each day. Figure out the things you'd like to get done that you know you can accomplish. Work slowly to achieve them. Don't worry if you have setbacks. You'll get back on track when you have more energy.

MEDICALLY REVIEWED BY: Tyler Wheeler, MD, WebMD on November 23, 2020

SOURCES:

American Chronic Pain Association: "APCA Resource Guide to Chronic Pain Treatment," "Living with Pain."

Arthritis Foundation: "Tips for Managing Chronic Pain," "Sleep and Pain."

UW Health: "Coping With Your Chronic Pain."

Cleveland Clinic: "Living with Chronic Pain," "Read This If You Are a Smoker Who Struggles With Chronic Pain."

UpToDate: "Overview of the treatment of chronic non-cancer pain."

Swedish Medical Center: "Importance of Sleep When Living With Chronic Pain."

Kaiser Permanente: "How to Live Better with Chronic Pain."

MayoClinic: "Fibromyalgia Pain: Options for Coping."

Job Accommodation Network: " Accommodation and Compliance Series: Employees with Chronic Pain."

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“Eat Your Water!”

EAT YOUR WATER: According to the old rule of thumb, you're supposed to drink eight glasses of water per day (and some experts recommend even more). That can seem like a daunting task on some days, but here's the catch: You don't have to drink all that water. Roughly 20% of our daily H2O intake comes from solid foods, especially fruits and vegetables. It's still important to drink plenty of water—especially in the summertime—but you can also quench your thirst with these 15 hugely hydrating foods, all of which are at least 90% water by weight.

 

CUCUMBER: Water content: 96.7%

This summer veggie—which has the highest water content of any solid food—is perfect in salads, or sliced up and served with some hummus, says Keri Gans, RD, author of The Small Change Diet: 10 Steps to a Thinner and Healthier You and a consultant to Mindbloom, a technology company that makes life-improvement apps. Want to pump up cucumber's hydrating power even more? Try blending it with nonfat yogurt, mint, and ice cubes to make cucumber soup. "Soup is always hydrating, but you may not want to eat something hot in the summertime," Gans says. "Chilled cucumber soup, on the other hand, is so refreshing and delicious any time of year."

 

ICEBERG LETTUCE: Water content: 95.6%

Iceberg lettuce tends to get a bad rap, nutrition-wise. Health experts often recommend shunning it in favor of darker greens like spinach or romaine lettuce, which contain higher amounts of fiber and nutrients such as folate and vitamin K. It's a different story when it comes to water content, though: Crispy iceberg has the highest of any lettuce, followed by butterhead, green leaf, and romaine varieties. So, when the temperature rises, pile iceberg onto sandwiches or use it as a bed for a healthy chicken salad. Even better: Ditch the tortillas and hamburger buns and use iceberg leaves as a wrap for tacos and burgers.

 

CELERY: Water content: 95.4%

That urban legend about celery having negative calories isn't quite true, but it's pretty close. Like all foods that are high in water, celery has very few calories—just 6 calories per stalk. And its one-two punch of fiber and water helps to fill you up and curb your appetite. This lightweight veggie isn't short on nutrition, however. Celery contains folate and vitamins A, C, and K. And thanks in part to its high water content, celery neutralizes stomach acid and is often recommended as a natural remedy for heartburn and acid reflux.

 

RADISHES: Water content: 95.3%

These refreshing root vegetables should be a fixture in your spring and summer salads. They provide a burst of spicy-sweet flavor—and color!—in a small package, and more importantly they're filled with antioxidants such as catechin (also found in green tea). A crunchy texture also makes radishes a perfect addition to healthy summer coleslaw—no mayo required. Slice them up with shredded cabbage and carrots, sliced snow peas, and chopped hazelnuts and parsley, and toss with poppy seeds, lemon juice, olive oil, salt, and pepper.

 

TOMATOES: Water content: 94.5%

Sliced and diced tomatoes will always be a mainstay of salads, sauces, and sandwiches, but don't forget about sweet cherry and grape varieties, which make an excellent hydrating snack, Gans says. "They're great to just pop in your mouth, maybe with some nuts or some low-sodium cheese," she says. "You get this great explosion of flavor when you bite into them." Having friends over? Skewer grape tomatoes, basil leaves, and small chunks of mozzarella on toothpicks for a quick and easy appetizer.

 

GREEN PEPPERS: Water content: 93.9%

Bell peppers of all shades have a high-water content, but green peppers lead the pack, just edging out the red and yellow varieties (which are about 92% water). And contrary to popular belief, green peppers contain just as many antioxidants as their slightly sweeter siblings. Peppers are a great pre-dinner or late-night snack, Gans says. "We tell people to munch on veggies when they have a craving, but a lot of people get bored of carrots and celery pretty quickly," she says. "Peppers are great to slice up when you get home from work, while you're making or waiting for dinner."

 

CAULIFLOWER: Water content: 92.1%

Don't let cauliflower's pale complexion fool you: In addition to having lots of water, these unassuming florets are packed with vitamins and phytonutrients that have been shown to help lower cholesterol and fight cancer, including breast cancer. (A 2012 study of breast cancer patients by Vanderbilt University researchers found that eating cruciferous veggies like cauliflower was associated with a lower risk of dying from the disease or seeing a recurrence.) "Break them up and add them to a salad for a satisfying crunch," Gans suggests. "You can even skip the croutons!"

 

WATERMELON: Water content: 91.5% water

It's fairly obvious that watermelon is full of, well, water, but this juicy melon is also among the richest sources of lycopene, a cancer-fighting antioxidant found in red fruits and vegetables. In fact, watermelon contains more lycopene than raw tomatoes—about 12 milligrams per wedge, versus 3 milligrams per medium-sized tomato. Although this melon is plenty hydrating on its own, Gans loves to mix it with water in the summertime. "Keep a water pitcher in the fridge with watermelon cubes in the bottom," she says. "It's really refreshing, and great incentive to drink more water overall."

 

SPINACH: Water content: 91.4% water

Iceberg lettuce may have a higher water content, but spinach is usually a better bet overall. Piling raw spinach leaves on your sandwich or salad provides nearly as much built-in hydration, with an added nutritional punch. Spinach is rich in lutein, potassium, fiber, and brain-boosting folate, and just one cup of raw leaves contains 15% of your daily intake of vitamin E—an important antioxidant for fighting off the damaging molecules known as free radicals.

 

STAR FRUIT: Water content: 91.4% water

This tropical fruit, also known as carambola, comes in sweet and tart varieties and has a juicy texture similar to pineapple. Its eye-catching shape looks great in a fruit salad or as an edible garnish on the rim of a summer cocktail, and as an added bonus it's rich in antioxidants, especially epicatechin—a heart-healthy compound also found in red wine, dark chocolate, and green tea. One note of caution: People with kidney problems should avoid star fruit because of its high levels of oxalic acid.

 

STRAWBERRIES: Water content: 91.0%

All berries are good foods for hydration, but juicy red strawberries are easily the best of the bunch. Raspberries and blueberries both hover around 85% water, while blackberries are only slightly better at 88.2%. "I love strawberries blended in a smoothie or mixed with plain nonfat yogurt—another hydrating food," Gans says. Strawberries add natural sweetness to the yogurt, she adds, and the combo of carbohydrates, fiber, and protein make a great post-workout recovery snack.

 

BROCCOLI: Water content: 90.7%

Like its cousin cauliflower, raw broccoli adds a satisfying crunch to a salad. But its nutritional profile—lots of fiber, potassium, vitamin A, and vitamin C—is slightly more impressive. What's more, broccoli is the only cruciferous vegetable (a category that contains cabbage and kale, in addition to cauliflower) with a significant amount of sulforaphane, a potent compound that boosts the body's protective enzymes and flushes out cancer-causing chemicals.

 

GRAPEFRUIT: Water content: 90.5%

This juicy, tangy citrus fruit can help lower cholesterol and shrink your waistline, research suggests. In one study, people who ate one grapefruit a day lowered their bad (LDL) cholesterol by 15.5% and their triglycerides by 27%. In another, eating half a grapefruit—roughly 40 calories—before each meal helped dieters lose about three and a half pounds over 12 weeks. Researchers say that compounds in the fruit help fuel fat burn and stabilize blood sugar, therefore helping to reduce cravings.

 

BABY CARROTS: Water content: 90.4%

A carrot's a carrot, right? Not when it comes to water content. As it turns out, the baby-sized carrots that have become a staple in supermarkets and lunchboxes contain more water than full-size carrots (which are merely 88.3% water). The ready-to-eat convenience factor is hard to top, as well. Snack on them right out of the bag, dip them in hummus or guacamole, or—for a bit of added crunch and bright orange color—chop them up and add them to salads or salsas.

 

CANTALOUPE: Water content: 90.2%

This succulent melon provides a big nutritional payoff for very few calories. One six-ounce serving—about one-quarter of a melon—contains just 50 calories but delivers a full 100% of your recommended daily intake of vitamins A and C. "I love cantaloupe as a dessert," Gans says. "If you've got a sweet tooth, it will definitely satisfy." Tired of plain old raw fruit? Blend cantaloupe with yogurt and freeze it into sherbet or puree it with orange juice and mint to make a refreshing soup.

By: Amanda MacMillan, Health Magazine

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

"Over 50? These Problems Can Sneak Up on You"

 

OUTSMART YOUR AGE: More than nine in 10 older adults have some type of chronic disease, and almost eight in 10 have more than one. So, chances are, you'll have one sooner or later. But there are things you can do to live a healthier life.

HIGH BLOOD PRESSURE: As you age, your blood vessels get less flexible, and that puts pressure on the system that carries blood through your body. That might explain why about two out of three adults over 60 have high blood pressure. But there are other causes you can control. To do so, watch your weight, exercise, stop smoking, find ways to deal with stress, and eat healthy.

DIABETES: About one in 10 Americans have diabetes. Your chances of getting the disease go up as you get older. Diabetes can lead to heart disease, kidney disease, blindness, and other problems. Talk with your doctor about having your blood sugar checked.

HEART DISEASE: Plaque buildup in your arteries is a major cause of heart disease. It starts in childhood and gets worse as you age. In the 40-to-59 age group in the U.S., 6.3% of men and 5.6% of women have heart disease. Between ages 60 and 79, heart disease cases go up to nearly 20% of men and 9.7% of women.

OBESITY: If you weigh a lot more than is healthy for your height, you could be considered obese -- it’s not having just a few extra pounds. It’s linked to at least 20 chronic diseases, including heart disease, stroke, diabetes, cancer, high blood pressure, and arthritis. Nearly 45% of Americans ages 40 to 59 are obese.

OSTEOARTHRITIS: At one time, doctors chalked up this disease of the joints to the wear and tear of age, and that is a factor. But genetics and lifestyle probably have something to do with it as well. And previous joint injuries, a lack of physical activity, diabetes, and being overweight can all play a part, too.

OSTEOPOROSIS: Osteoporosis causes your bones to become weak and could lead to fractures. It affects about 54 million Americans age 50 or over. A couple of things that can help: a healthy diet rich in calcium and vitamin D (you need both for strong bones) and regular weight-bearing exercise, like dancing, jogging, or climbing stairs.

CHRONIC OBSTRUCTIVE PULMONARY DISEASE (COPD): This causes inflammation and blocks air from your lungs. It’s a slow-moving disease that you could have for years without knowing it -- symptoms usually show up in your 40s or 50s. It can make you have trouble breathing, and you may cough, wheeze, and spit up mucus. Exercise, a healthy diet, and avoiding smoke and pollution can help.

HEARING LOSS: Maybe nothing says “You’re getting older” more than having to ask, “What did you say?” About 2% of Americans ages 45 to 54 have hearing loss that is "disabling." That goes up to 8.5% for those ages 55 to 64.  Loud noise, disease, and your genes all play a part. Some medications can cause hearing problems, too. See your doctor if you’re not able to hear as well as you used to.

VISION PROBLEMS: That annoying blurriness when you try to read the small type on labels or menus isn’t the only threat to your vision as you age. Cataracts (which cloud the lens of your eye) and glaucoma (a group of eye conditions that damage your optic nerve) can harm your eyesight. See your eye doctor for regular exams.

BLADDER PROBLEMS: Whether you can’t go when you need to or you have to go too often, problems with bladder control tend to happen as we get older. They can be caused by nerve problems, muscle weakness, thickening tissue, or an enlarged prostate. Exercises and lifestyle changes -- drinking less caffeine or not lifting heavy things, for example -- often help.

CANCER: Age is the biggest risk factor for cancer. The disease affects young people, too, but your odds of having it more than double between ages 45 and 54. You can’t control your age or your genes, but you do have a say in things like smoking or spending too much time in the sun.

DEPRESSION: Depression is one of the most common mental disorders in the U.S. among people 18 and over. Some people get down as they age, when health problems crop up, loved ones are lost or move away, and other life changes happen.

BACK PAIN: The older you get, the more common this is. Lots of things can make you more likely to have it: being overweight, smoking, not getting enough exercise, or diseases like arthritis and cancer. Watch your weight, exercise, and get plenty of Vitamin D and calcium to keep your bones strong. And strengthen those back muscles -- you’ll need them.

DEMENTIA: Alzheimer's, a form of dementia, usually doesn’t pop up until 65 or so. Some risk factors (like age and heredity) are things you can’t control. But evidence suggests that a heart-healthy diet and watching your blood pressure and blood sugar might help.

SOURCES:

National Council on Aging: “Healthy Aging Facts.”

CDC: “Chronic Disease Overview,” “Diabetes Public Health Resource,” "Diabetes," “Osteoarthritis,” "QuickStats: Prevalence of Current Depression Among Persons Aged ≥12 Years, by Age Group and Sex -- United States, National Health and Nutrition Examination Survey, 2007–2010," “Depression is Not a Normal Part of Growing Older,”

"National Diabetes Statistics Report, 2020."

National Institute on Deafness and Other Communication Disorders: "Quick Statistics About Hearing."

National Institute on Aging: “NIH Senior Health: High Blood Pressure,” “NIH Senior Health: Hearing Loss,” “Urinary Incontinence.”

American Heart Association: “Understand Your Risk for High Blood Pressure,” "Prevalence of coronary heart disease by age and sex."

National Heart, Lung, and Blood Institute: “Who Is At Risk for Heart Disease?”

Trust for America’s Health: “The State of Obesity 2016: Better Policies for a Healthier America.”

Stop Obesity Alliance: “Fast Facts: Obesity-Related Chronic Disease.”

Arthritis Foundation: “Osteoarthritis Causes,” “Osteoarthritis Prevention: What You Can Do.”

National Osteoporosis Foundation: “What is Osteoporosis and What Causes It?”

International Osteoporosis Foundation: “Preventing Osteoporosis.”

Mayo Clinic: “COPD.”

American Optometric Association: “Adult Vision: 41 to 60 Years of Age.”

National Eye Institute: “Facts About Cataract.”

Reviews inUrology: “The Aging Bladder.”

National Cancer Institute: “Age.”

American Psychological Association: “Aging and Depression.”

National Institute of Arthritis and Musculoskeletal and Skin Diseases: “What Is Back Pain? Fast Facts: An Easy-to-Read Series of Publications for the Public.”

Alzheimer’s Association: “Risk Factors.”

REVIEWED BY: Brunilda Nazario, MD, WebMD, on August 19, 2020

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

"Can You Learn to Breathe Better?"

 

WHY BETTER BREATHING MATTERS: It’s an involuntary action, but you can still get better at breathing. When you breathe at a balanced tempo, you maintain healthy levels of oxygen and carbon dioxide in your blood. You can learn how to pace your inhales and exhales to relax and manage anxiety too.

BREATHE THROUGH YOUR NOSE: Tiny hairs and mucus, otherwise known as snot, inside your nose help catch and filter out dust that could irritate your lungs. Your nasal passages also warm and moisten the air you breathe in before it gets to your lungs.

DEEP BREATHING EXERCISES: You can learn new ways to breathe. The simple practice of focused breathing can help you lower stress. Just a few minutes of deep, steady inhaling and exhaling trains your vagus nerve, which manages functions like your heart rate. Training it with slow, deliberate breathing may help you relax and reduce anxiety.

SWITCH SIDES: Use your thumb to close one nostril while you breathe through the other, then switch. Close the other nostril with your index finger and breathe again. In between each cycle, briefly squeeze both sides shut. Do this for 5 minutes. This exercise, along with deep breathing, may have healthy effects on blood pressure and heart rate.

HELP FROM A NIFTY GADGET: If you want to train your breathing, try a pacer. These handheld devices use vibration feedback to help you develop a healthy rhythm that’s optimal for you. You can use it when you’re stressed to help you calm down. There are pacer apps for smartphones too.

SLEEP RIGHT TO BREATHE BETTER: Your position in bed could help ease shortness of breath. Lie on your side with one pillow propping up your head and another between your legs. If you prefer to sleep on your back, place one pillow under your head and the other under your bent knees.

SAY OMMMM: Meditation involves deep, focused breathing to help you sweep out stressful or distracting thoughts. Just close your eyes and practice inhaling slowly so that the air expands your belly. This type of breathing encourages the full exchange of incoming oxygen for outgoing carbon dioxide. It can slow the heartbeat and lower or stabilize blood pressure.

BELT OUT YOUR FAVORITE TUNE: Singing may be healthy for your lungs and breathing, even if you have a chronic respiratory illness like COPD or asthma. It can help reduce anxiety too. A trained instructor can teach you how to control your breathing and develop the right posture to improve it.

IMPROVE INDOOR AIR QUALITY: An air purifier in your home can help clean particles from your surroundings to help you breathe better. These small appliances, also called HEPA air filters, are especially helpful if you have asthma. Airborne dust and allergens can worsen your symptoms. But anyone who lives in a big city with pollution may benefit from an air purifier too.

LOSE WEIGHT: If you’re overweight, losing a few extra pounds can help you breathe better. People who are obese may have shortness of breath. Excess belly fat can reduce the amount of air your lungs can hold when you inhale. Losing weight makes it easier to breathe and move. It can also improve your symptoms if you have asthma.

GET MOVING: Exercise helps keep your lungs healthy. Any type will do as long as it’s at least 30 minutes of moderate activity 5 days a week. Regular physical activities like walking or biking can expand your lung capacity, so you can take deeper, fuller breaths.

NAMASTE: Gentle flexibility exercises, like yoga or tai chi, can improve your lung capacity and health. Both of these ancient Asian practices involve learning breathing techniques that improve your strength and well-being. If you’re just starting either practice, don’t do any moves at first that require you to restrict your breathing. 

LAUGH OUT LOUD: Here’s a fun way to exercise your lungs so they stay healthy: Laugh! Lots of belly laughing builds up your lung capacity and works your tummy muscles. A good bout of guffawing also clears stale air out of your lungs and lets fresh air in.

DRINK WATER: Stay hydrated to breathe better too. Drinking plenty of water or other fluids throughout the day keeps the mucus membranes that line the insides of your lungs healthy. If the lining is moist and thin, you’ll breathe easier.

BREATHE EASIER THROUGH YOUR MASK: Wearing a face covering may make breathing feel like it takes more effort. Try these tips: While you’re masked, don’t slump. Good posture makes breathing easier. Take off your mask when you’re alone in your car. If you feel anxious in your mask, pause and take a few deep mouth breaths to calm down.

MEDICALLY REVIEWED BY: Hansa D. Bhargava, MD, WebMD, on December 03, 2020

SOURCES: 

American Lung Association: “Five Ways You Might Be Breathing Wrong,” “Yoga, Tai Chi and Your Lungs: The Benefits of Breathing Through Exercise.”

Brigham Young University Counseling and Psychological Services: “Breathing,” “Paced Breathing Apps.”

Kids Health From Nemours Foundation: “Your Nose.”

Harvard Medical School: “Take a Breather,” “Relaxation Techniques: Breath Control Helps Quell Errant Stress Response.”

Frontiers in Psychiatry: “Vagus Nerve as Modulator of the Brain-Gut Axis in Psychiatric and Inflammatory Disorders.”

University of Ottawa Student Academic Success Service: “How to Stimulate Your Vagus Nerve for Better Mental Health.”

Rochester Institute of Technology: “Breathing Pacer Device for Stress and Anxiety Relief.”

Cleveland Clinic: “Positions to Reduce Shortness of Breath,” “Can Air Purifiers Improve Your Lung and Heart Health?”

Trinity Laban Conservatoire of Music and Dance: “Singing for Lung Health.”

Pulmonary Hypertension Association: “Is It Possible to Lose Excess Weight With Lung Disease?”

University of Michigan Health Lab: “Why Does Obesity Lead to Respiratory Dysfunction?”

American College of Allergy, Asthma, and Immunology: “What is the connection between weight and asthma?”

Breathe (Sheffield): “Your lungs and exercise.”

Patient Empowerment Network: “5 Easy Ways to Improve Your Lung Health.”

Rush University Medical Center: “8 Tips for Healthy Lungs.”

New York-Presbyterian Hospital: “How to Breathe Better in a Mask.”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

"Alcohol and the Aging Process"

 

A BAD MIX: Alcohol is linked to age in lots of ways. You have to be old enough to drink it legally, and once you are, it can age you faster than normal. Heavy drinking can have a direct effect on certain parts of your body and on your mental health as you get older. And it can have some unhealthy indirect effects, as well.

IT CAN DEHYDRATE YOU: As you get older, you have less water in your body and -- for reasons that aren’t quite clear --you also feel thirsty less often. That makes seniors more likely to be dehydrated. Drinking alcohol can pull more water out of your body and make your chances of dehydration even higher.

IT CAN DRY YOUR SKIN: Our skin gets thinner and drier as we age. It’s a natural process called intrinsic aging, and it’s something you can’t control. Extrinsic aging is when your skin ages faster than it should because of your environment and how you live. That’s where alcohol comes in -- it dehydrates you and dries out your skin. You can slow that down by drinking less.

IT CAN MAKE VITAL ORGANS WEAKER: Alcohol can affect the way some vital organs work and make them age faster. While heavy drinkers are more likely to have cirrhosis (permanent damage to your liver), even moderate drinking can lead to problems like fatty liver disease. It also can make it harder for your kidneys to do their thing.

IT CAN SLOW YOUR BRAIN: Every alcoholic drink goes “straight to your head,” or at least to your brain. Heavy drinking over a long time can shrink brain cells and lead to alcohol-related brain damage (ARBD) and certain types of dementia. Symptoms of that include lack of judgment, organization, or emotional control, trouble staying focused, and anger issues.

IT CAN WEAKEN YOUR IMMUNE SYSTEM: Alcohol can affect the way your body fights off life-threatening illnesses like tuberculosis or pneumonia. This can be especially serious for older people. Researchers are also studying the possibility that alcoholic liver disease might be caused, at least in part, by your immune system attacking healthy body tissues.

IT CAN AFFECT YOUR HEART: Red wine has antioxidants called polyphenols that may help your cholesterol level and protect your blood vessels. If you drink it in moderation (about one glass a day), some studies show that it might be good for your heart. But too much can lead to an abnormal heartbeat and high blood pressure. So, if you don’t drink, this isn’t a good reason to start.

IT HITS YOU FASTER: People who drink may notice that they’re “feeling no pain” sooner as they get older. That’s mainly because our bodies gain fat and lose muscle in our senior years, and it takes longer for us to break down alcohol and get it out of our system. It also can make hangovers last longer.

IT CAN COMPLICATE THINGS: Alcohol may not only make you more likely to get sick as you age, it also can make common medical problems worse. Studies show that heavy drinkers can have a harder time with things like osteoporosis, diabetes, high blood pressure, stroke, ulcers, memory loss, and certain mood disorders.

IT CAN CHANGE HOW YOUR MEDS WORK: The older you get, the longer alcohol stays in your system. So, it’s more likely to be there when you take medicine.  And alcohol can affect the way your meds work. It can also lead to serious side effects. For example, drinking alcohol when you take aspirin can raise your chances of stomach problems or internal bleeding. Mixing it with certain sleeping pills, pain medications, or anxiety drugs can be life-threatening.

IT CAN MAKE YOU MORE LIKELY TO FALL: Broken bones from a stumble are a serious health issue for seniors. Heavy drinking can make them even more likely. It’s because alcohol can affect your balance and sense of judgment. Over time, it also can damage the cerebellum, the area in your brain that handles balance and coordination.

IT CAN KEEP YOU UP AT NIGHT: The idea of having a drink to relax before bedtime may not be a good one, especially as you get older. Instead of lulling you into a restful night, alcohol can actually keep you from getting to sleep and lead to restless slumber. That can be particularly hard on seniors, who are already more likely to wake up often or have a sleep disorder like insomnia.

YOU CAN DRINK...BUT: As with most things, moderation is key. People older than 65 who don’t take any medications should average no more than one drink a day (seven per week) and have no more than three at one sitting. (A drink is one 12-ounce can or bottle of beer, one 5-ounce glass of wine, or one 1.5-ounce shot of an 80-proof or less liquor.) Talk with your doctor to find out what’s right for you.

MEDICALLY REVIEWED BY: Smitha Bhandari, MD, WebMD, on February 02, 2021

SOURCES:

Cleveland Clinic: “Drink Up: Dehydration Is An Often Overlooked Health Risk For Seniors.”

Cleveland Clinic: “Dehydration Avoidance: Proper Hydration.”

American Academy of Dermatology: “What Causes Our Skin To Age?”

Fatty Liver Foundation: “What Is Cirrhosis?”

National Institute on Alcohol Abuse and Alcoholism: “Alcohol Metabolism: An Update,” “Alcohol and The Immune System,” “Older Adults,” “Mixing Alcohol With Medicines,” “Alcohol and the Cerebellum: Effects on Balance, Motor Coordination and Cognition.”

National Kidney Foundation: “Alcohol and Your Kidneys.”

Alzheimer’s Society: “Alcohol-Related Brain Damage,” “Symptoms of Alcoholic Dementia.”

American Lung Association: “Learn About Pneumonia.”

Oxford Academic: “Tuberculosis and Aging: A Global Health Problem.”

Mayo Clinic: “Red Wine and Resveratrol: Good For Your Heart?”

DrinkAware: “Alcohol and Heart Disease.”

Royal College of Psychiatrists: “Alcohol and Older People.”

National Institute on Aging: “Facts About Aging and Alcohol,” “Alcohol and Medicines.”

Endocrine Society: “Broken Bones Among Older People Increase Risk of Death for Up To 10 Years.”

American Family Physician: “Alcoholism In the Elderly.”

National Sleep Foundation: “Aging and Sleep.”

CDC: “Fact Sheets – Alcohol Use and Your Health.”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.