“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: James Beckerman, MD, FACC, WebMD on September 09, 2019

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.  

“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.

Reviewed by: James Beckerman, MD, FACC on September 09, 2019

Sources:

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

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.  

“What Happens When You Give Up Caffeine?”

Lowered Anxiety: Caffeine gives you a jolt of energy, but sometimes that jolt can mirror the symptoms of anxiety: jittery nervousness, heart palpitations, even feelings of panic. That’s your “fight or flight” response taking over. The less you take in, the less you trigger that response and the anxiety that comes with it.

Better Sleep: Caffeine is a common choice for burning the midnight oil because it boosts alertness. So, it makes sense that cutting it out makes for better ZZZs. In fact, if you throw back a caffeine drink even as many as 6 hours before bedtime, it can still bother your sleep.

Fewer Bathroom Breaks: Caffeine can act like a laxative. This makes you need to go more -- and more often than not, what comes out is loose stools. If you scale back on coffee especially, it can cut down on trips to the loo and take your output back to normal.

Less Breast Soreness: Although there aren’t studies to back up a link between caffeine and breast pain, many women say they feel less soreness when they take it out of their diet.

Slower Skin Aging: Caffeine slows down the rate at which your body makes collagen. This is a protein that gives your skin its tightness and elasticity. Once it drops, your skin starts to sag, and wrinkles appear. You make it more slowly as you age. So, if you get rid of caffeine, it can help keep that aging process from speeding up.

Dodging Dependence: Just like drugs, caffeine alters the chemistry of your brain if you take it in regularly over time. You can become dependent on it, too, and need more and more after a while just to feel the effects.

Better Nutrient Absorption: Large amounts of caffeine keep your body from taking in vitamins and minerals as it should. In fact, if you take a multivitamin with your morning cup of coffee, the caffeine could keep you from getting the benefits.

Stronger, Whiter Teeth: Coffee, soda, and tea are three of the most common caffeine delivery vehicles. All can stain your teeth with their acidity and color. Their caffeine also dries out your mouth. Saliva is a prime defense against bacteria, so the less you have, the higher the risk of tooth decay.

Lower Blood Pressure: Blood pressure spikes when you drink caffeine. Researchers think it might also keep your arteries from staying as wide as they should for healthy blood pressure. If you cut caffeine, you skip this blood pressure bump and potential complications along with it.

Withdrawal Symptoms: If caffeine is a big part of your daily diet, taking it away can have a host of unpleasant effects in the short term. These include headache, tiredness, sleepiness, down moods, trouble concentrating, and crankiness. You'll start to feel symptoms a day or two after you stop. They can last anywhere from 2 to 9 days.

Tip: Don’t Quit Cold Turkey - A step-by-step approach is your best bet. To start, replace half of your morning cup of joe with decaf, for example. Switch out your caffeinated foods and drinks over time with caffeine-free options to help ease withdrawal symptoms.

Tip: Hydrate and Rest - Keep the water coming when you give up caffeine. That plus plenty of sleep can help you sidestep many of the worst withdrawal symptoms.

Tip: Exercise - A regular dose of exercise gives you the serotonin boost your body craves so you can skip the chemical crutch. It will lift your mood and help you sleep better, too. Both can help you thrive through your withdrawal phase.

Coffee Alternatives

Why Cut Back? On the whole, caffeine seems to be safe for most people, at least up to the amount you’d get from four cups of brewed coffee a day. But that much could make you anxious, disrupt your sleep, or get your pulse racing.

Decaf: If you’re looking to cut back on coffee, this option gives you the taste with less caffeine. Some makers use chemicals or gases, like carbon dioxide, to remove the stimulant. The Swiss Water Method uses only water. Sellers must remove 97% of the caffeine from a bean to call it decaffeinated. After that, it’ll only have 3 milligrams to 12 milligrams per cup, compared with 100 milligrams in a regular cup.

Green Tea: If you’re ready to cut back on caffeine, it’s best not to do it too suddenly. That could leave you tired, groggy, foggy-brained, and peevish. It might also give you a splitting headache. Green tea can help. In addition to cell-protecting antioxidants, it has a quarter of the caffeine in a cup of coffee.

Golden Milk Turmeric Tea: This bright yellow spice could help your heart, ease arthritis pain, and relieve skin irritation from cancer treatments. Just stir it into a warmed jar of almond or coconut milk. Put a lid on it, and shake it until it’s good and frothy. Then, pour it into a cup and sprinkle it with bit of nutmeg. You can sweeten it with honey or sugar. But try it first. You may find it satisfying enough without sweetener.

Apple Cider Vinegar: Toss a capful or so into a glass of water or warm it up into hot tea. Add lemon, honey, and even cinnamon, if you like. Don’t overdo it, because the acid can hurt your teeth. Vinegar may help keep your blood sugar more stable after you eat, though doctors aren’t sure yet. You also might feel more satisfied on days you have vinegar and be less likely to overeat.

Maca: This root grows in the Andes Mountains in Peru. You can get it as a powder from health food stores and add it to smoothies or hot chocolate. More study is needed, but some evidence suggests it could make men and women more frisky and men more fertile. It might ease menopausal symptoms in women like hot flashes, night sweats, sleep problems, anxiety, depression, and irregular heartbeat.

Lemon Water: In winter, you can heat it up like tea. In summer, drink it over ice. Lemons, like other citrus fruits, are loaded with vitamin C along with other cell-protecting antioxidants like flavonoids. Some studies show that daily lemon juice helps control high blood pressure.

Carob: It’s made from the pod-like fruit of the carob tree. You can add it to hot chocolate or smoothies. You could also mix it with warm dairy, soy, or almond milk to make a drink that stands on its own. Carob is fiber-rich, helps digestion, and may even help keep your blood sugar and cholesterol at healthy levels.

Bone Broth: It can be made from beef, lamb, or chicken. Though it isn’t quite the nutritional powerhouse that some people have claimed, it's warm and satisfying on a cold winter’s day. Plus, it’s a great source of protein, with 6 to 12 grams per cup. And there’s some evidence that chicken bone broth helps clear your nose when you’re sniffly better than other hot drinks. It also might ease swelling and inflammation.

Kombucha: To make it, you add yeast and sugar to a tea mixture and let it ferment. This creates vinegar, B vitamins, and fizzy bubbles. The result is tangy, refreshing, and lower in sugar than many soft drinks. It may help keep you regular and boost your immune system, but researchers need further study to be sure. You can make it at home, but if you do it wrong, harmful bacteria could grow and make you sick.

Rose Hip Tea: Made from parts of several plants in the Rosaceae family, it offers vitamin C along with a number of cell-protecting and anti-inflammatory chemicals (phenolics, carotenoids). It seems to lessen arthritis pain, and it may help you keep your weight under control, too. But more research is needed to be sure.

Milk: Good ol’ fashioned milk is a great source of B vitamins, including riboflavin, niacin, B6, and B12. Getting your daily allowance helps your body process food into fuel and keep your energy levels up. Look for low-fat or skim milk if you want to limit calories and fat.

Coconut Water: It isn’t a miracle drink, but it’s better than many energy drinks because it has no caffeine and less sugar. It can also replace essential minerals called electrolytes that you lose when you sweat. Still, for all but the most draining workouts, water is all you need to rehydrate. And some coconut water is sweetened further with sugar or juice, so check the label if you’re trying to cut calories.

Reviewed by: Melinda Ratini, DO, MS on July 24, 2019

Reviewed by: Christine Mikstas, RD, LD on November 08, 2018

Sources:

Journal of Psychopharmacology: “Caffeine consumption and self-assessed stress, anxiety, and depression in secondary school children.” 
National Council on Strength and Fitness: “Caffeine Consumption Among Children and Adolescents.”
Sleep Medicine Reviews: “Caffeine: Sleep and daytime sleepiness.”
Journal of Clinical Sleep Medicine: “Caffeine Effects on Sleep Taken 0, 3, or 6 Hours before Going to Bed.”
The Journal of Pharmacology and Experimental Therapeutics: “Caffeine Withdrawal: A Parametric Analysis of Caffeine Dosing Conditions.”
European Journal of Gastroenterology and Hepatology: “Is coffee a colonic stimulant?”
Harvard Health: “Breast pain: Not just a premenopausal complaint.”
Drug Design, Development, and Therapy: “Influence of caffeine and hyaluronic acid on collagen biosynthesis in human skin fibroblasts.”
American Academy of Dermatology: “Caring for Your Skin in Menopause.”
Journal of Caffeine Research: “Caffeine Use Disorder: A Comprehensive Review and Research Agenda.”
Food Science and Quality Management: “Effects of caffeine on health and nutrition: A Review.”
American Dental Association: “Top 9 Foods That Damage Your Teeth,” Dry Mouth.”
Mayo Clinic: “Caffeine: How Does It Affect Blood Pressure?”
StatPearls: “Caffeine, Withdrawal.”
Johns Hopkins Medicine: “Caffeine Withdrawal Recognized As A Disorder.”
American Psychological Association: “The exercise effect.”
Academy of Nutrition and Dietetics: “Coconut Water -- Is It What It’s Cracked Up to Be.”
Clinical Laboratory: “In vitro study on dental erosion caused by different vinegar varieties using an electron microprobe.”
Consumer Reports: “Is Decaffeinated Coffee Bad for You?”
Benzie, I., and Wachtel-Galor, S. Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition, CRC Press/Taylor & Francis, 2011.
Diabetic Health Clinic: “Raw Hot Chocolate & Carob Drink.”
GoDairyFree.org: “Warm Spiced Carob Milk: The Hottest Dairy-Free Winter Beverage.”
Harvard Health Publishing: “What's the scoop on bone soup?”
Harvard School of Public Health: “Other Healthy Beverage Options.”
International Journal of Biomedical Science: “Therapeutic Effects of Pre-Gelatinized Maca (Lepidium Peruvianum Chacon) used as a Non-Hormonal Alternative to HRT in Perimenopausal Women - Clinical Pilot Study.”
International Journal of Molecular Sciences: “Functional Components of Carob Fruit: Linking the Chemical and Biological Space.”
Journal of Caffeine Research: “Caffeine Withdrawal and Dependence: A Convenience Survey Among Addiction Professionals,” “Caffeine Use Disorder: A Comprehensive Review and Research Agenda.”
Journal of Nutrition and Metabolism: “Effect on Blood Pressure of Daily Lemon Ingestion and Walking.”
KeeperOfTheHome.org: “Smoothie of the Morning -- Carob Delight.”
Mayo Clinic: “What is kombucha tea? Does it have any health benefits?” “Caffeine: How much is too much?”
Michigan Medicine C.S. Mott’s Children’s Hospital: “Rose hips.”
MedlinePlus: “Maca.”
MyNewRoots.org: “Superfood Haute Chocolate,” “Adaptogenic Date Shake.”
Nutrition and Metabolism: “Rose hip supplementation increases energy expenditure and induces browning of white adipose tissue.”
Oldwayspt.org: “What To Do When A Cold Comes On, According To Experts.”
OneGreenPlanet.org: “Why You Should Replace Your Caffeine Fix with Maca.”
MedGenMed: “Vinegar: Medicinal Uses and Antiglycemic Effect.”
Sajadi-Ernazarova, K., and Hamilton, R. Caffeine, Withdrawal, StatPearls Publishing, 2018.
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UMiamihealth.org: “Are There Healthy Alternatives to Coffee and Energy Drinks?”
What’s Cooking America: “Golden Milk -- Turmeric Tea.”
Whfoods.org: “Lemon/Limes.”

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

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.