"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.  

"Easy Tasty Grilling"

 

Put a Pizza on the Grill: The grill's intense heat is a lot like a restaurant pizza oven. Keep all your toppings light and cook them beforehand so they heat evenly on the grill. Lightly brush the crust with oil and sear both sides on the grill. Next, add the toppings and cover the grill. Cook about 3-7 minutes. Every minute, rotate the pizza 90 degrees to prevent burning. Whole-wheat crusts are healthier -- some recipes are specially made for grilling.

Skewered Fish: Skewers are great for cooking whole small fish like fresh sardines, which are loaded with heart-healthy fats. You can easily grill several fish at once. Insert one skewer through each fish near the base of the head. Insert a second skewer near the tail. That holds the fish firmly in place, so they're easy to turn. Brush them and the rack lightly with olive oil and cook the fish, turning once, just until they flake easily.

Grill-Worthy Veggies: Grilling is a great way to cook vegetables. High temperatures and quick cooking times help preserve their nutrients. Slice them thinly or in chunks for kebabs. The best veggies for the grill are sturdy and develop sweet flavors:

• Sweet peppers (6-8 minutes each side)
• Onions (5-7 minutes each side)
• Zucchini and other summer squash (5 minutes each side)
• Corn (25 minutes)
• Portabella mushrooms (7-10 minutes per side)
• Romaine lettuce hearts (3 minutes per side)

Grill Fruit for a Delicious Dessert: Grilling intensifies the sweetness of strawberries, peaches, pineapples, bananas, apples, pears, and other fruit. Cut fruit into pieces and spear them on skewers. Or wrap the pieces in foil. The trick is to cook with indirect heat. Turn down the gas or place the fruit on the edges of the grate.  Cook the fruit only for a few minutes. Grill on low heat until it is hot and slightly golden.

Kebabs for Kids: Kebabs make fun finger food out of any meal, even dessert. Kids love the idea of food on a stick, so let them build their own. For safety, grill meat or fish, vegetables, and fruits on separate skewers. Bite-size chunks of tomatoes, zucchini, peppers, mushrooms, and onions are a good veggie combination.

Better Burgers: Thinner burgers are healthier burgers because they cook faster. Grill 1/2- to 3/4-inch patties over medium heat. They'll stay juicy if you don't smash them on the grill with a spatula, which forces the juices out. Add some chopped bell pepper, carrot, onion, or barbecue sauce for a juicier turkey burger. Prepared veggie burgers may crumble less than homemade ones. Other meatless meaties: juicy portabella mushrooms and marinated tofu.

Fish That Can Take the Heat: Salmon is almost a grilling tradition -- it cooks well on the grill because its oils keep it moist and help prevent sticking. For medium-rare fillets, cook them about 4 minutes on each side. Besides salmon, the best fish to grill are ones that can be cut thickly and cooked with the skin. Consider halibut, tuna, trout, and swordfish. A well-oiled grill can help prevent sticking.

Slimmed-Down Dogs: Hot dogs and sausages can be a guilty pleasure. When you occasionally indulge, look for ones with 2 to 6 grams of fat, or made from chicken, turkey, or veggies. Serve dogs on a whole wheat bun with these tasty, healthy toppings:

• Diced avocado, red onion, and alfalfa sprouts
• Diced tomatoes, thinly sliced scallions, and jalapeños
• Shredded carrot, cilantro leaves, thinly sliced cucumber, and a squeeze of lime

Tasty Ways to Grill Delicate Foods: You can grill small foods like eggplant slices, mushrooms, or flaky fish in a hinged grilling basket or foil packet, which holds the food firmly and is easy to turn over. Or choose a plank: Grilling small or delicate morsels on a wooden plank keeps them from falling apart (or through the grates). And it also infuses a light, smoky woodiness to foods, from prawns to figs. Follow instructions that come with your plank for pre-soaking and heating.

Try a Little Tenderness: Foods like flank steak were made for marinade. Marinating adds flavor and helps tenderize lean meats, so you get top-notch flavor without the high price and fat. And marinating meats before grilling may reduce the cancer risks of heterocyclic amines (HCAs). Marinade recipes may include soy sauce, brown sugar, honey, olive oil, garlic, spices, wine, vinegar, or citrus juices. Make sure to reserve some of the marinade for basting later. Then use the rest to marinate the meat in the refrigerator. Drain the meat before grilling.

The Rub on Dry Rubs: Dry rubs are a mouth-watering alternative to heavy sauces. They pack lots of flavor for few calories. You can pat them on food just before grilling. Buy a low-sodium rub with less than 5 grams of sugar per serving. Or make your own custom rub. Try these for salmon or steak: paprika, pepper, and chili powder; or chili peppers, garlic, and cilantro. For chicken or white fish: oregano, thyme, pepper, coriander, and garlic or onion.

Slow and Smoky Secrets: Where there's rich, aromatic smoke, there's tasty, succulent meat. Smoking -- which is slow-cooking with indirect heat -- is often preferred for large cuts like briskets and pork loin, and whole turkeys or chickens. Use a covered grill if you don't have a smoker. Put a pan of water under the grate between two piles of coals. Center the food over the pan. For the best smoke flavor, use beech, oak, hickory, apple, or maple wood.

Wood-Fired Flavor: To add interesting new flavors into grilled foods, use mesquite or hickory chips in your grill. Other hardwoods that add a unique taste include pecan, oak, maple, and apple wood. Soak the chips in water, wine, or apple juice for an hour. Put them on top of the coals, or for gas grills, wrap them in a foil pouch and punch several small holes in it. Put it beneath the gas grill grate or near the flame of a propane grill or on its grate.

Cutting Cancer Risks From HCAs: Some ways of grilling meat can give rise to HCAs, which are believed to cause cancer. HCAs tend to form the longer meat cooks on the grill and when it gets charred or exposed to smoke from fat dripping on the coals. Grilling seafood, vegetables, or fruits doesn't create substantial HCAs. For healthier meat and poultry grilling:

• Cook small, lean pieces of meat, which take less time on the grill and produce less smoke from dripping fat.
• If you use a charcoal grill, center the food on the grate but push the coals to one side.
• Remove visible fat to prevent flare-ups.

Precook for Quicker Grilling: Partially cooking meat in the oven, microwave, or on the stove can reduce grilling time and HCAs. Microwaving meat for 2 minutes before grilling releases some of its juices. Some research suggests that if you throw away those juices after microwaving, you may reduce 90% of HCAs. A hot tip: Always grill foods on a preheated grill immediately after precooking to prevent harmful bacteria from forming.

For Perfectly Cooked Foods, Use a Thermometer: Even the most expert griller can't tell when food is done just by looking at it -- or even cutting into it. A meat thermometer gives the best reading, so you won't be stuck with dried out, overcooked meats. You can take foods off the grill when they reach these internal temperatures:

• Poultry 165°
• Beef, pork, lamb, and veal (steaks, roasts, and chops) 145°
• Ground beef, pork, lamb, and veal 160°

Better Barbecue Side Dishes: Traditional pasta and potato salads can be loaded with calories and carbs. These tasty substitutions won't leave you feeling deprived:

• Instead of a baked potato with toppings, eat grilled sweet potatoes.
• Instead of potato salad, eat coleslaw with light dressing.
• Instead of iceberg lettuce with ranch dressing, eat sliced tomatoes and avocado drizzled with olive oil and vinegar.
• Instead of pasta salad, eat a whole grain medley salad with beans or quinoa.

No-Stick Grilling: To prevent food from sticking to the grill, clean the grates thoroughly with a wire brush and hot, soapy water before cooking. It may be easier to remove leftover grease by preheating the grill. Once the grate is clean, let it heat up completely before cooking -- 20 to 30 minutes for a gas grill. Preheat a charcoal grill about as long, until the coals are lightly coated with ash.

Safe Food Etiquette: Follow these four tips for safe grilling -

• Keep all food on ice or refrigerated until it reaches the grill.
• Wash your hands and all your cooking utensils in warm, soapy water before you start to cook.
• Put cooked food on a clean platter, not the one you used for the raw food.
• Cook foods thoroughly. Don't partially grill foods to finish cooking later.

Give It a Rest: After you remove meat or poultry from the grill, let it sit for 5 minutes. The juices will settle as the temperature evens out. Because resting prevents the juices from leaking out, the meat will be more moist and tender.

Reviewed by: Kathleen M. Zelman, MPH, RD, LD on May 29, 2018

Sources:

Academy of Nutrition and Dietetics.
American Cancer Society.
American Heart Association: "Fish 101."
American Institute for Cancer Research.
Antoine Hardwoods: "How to Cook with Wood Chips and Chunks."
Antony, M. Indian Journal of Experimental Biology, November 2011; vol 49: pp 805-16.
Bosetti, C. Annals of Oncology (online edition), February 2012.
Center for Science in the Public Interest, Nutrition Action Health Letter.
CoastalLiving.com.
CookingLight.com.
Cooks: "Flank Steak Marinades."
DukeHealth.org.
EatingWell.com. "Healthy Hot Dog Recipes & Healthy Hamburger Recipes."
Food Network Good Eats: "Dis-Kabob-Ulated."
Food Network Healthy Eats: "Make Your Own Spice Rubs."
FoodSafety.gov.
Harvard Health Publications.
Harvard School of Public Health, The Nutrition Source.
Kamen, David, chef/instructor, Culinary Institute of America: 845-451-1386.
Lang, J., editor. Larousse Gastronomique, Crown Publishers, 1998.
Livestrong.com.
MarthaStewart.com.
McGee, H. On Food and Cooking, Collier Books, 1984
New York Times Fitness & Nutrition: "Turkey and Vegetable Burgers."
Northwest Tripfinder: "S'mores Variations: Mixing It Up Around the Campfire."
Partnership for Food Safety Education.
Peterson, J. Fish and Seafood: The Cook's Indispensable Companion, William Morrow and Company, Inc. 1996, pp 53-4.
WashingtonPost.com.
U.S. Department of Agriculture. "Smoking Meat and Poultry."
USDA Nutrient Database.
Willan, Anne. The Country Cooking of France, Chronicle Books, 2007.

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 Heat Can Do to Your Body?"

SWEATING: It’s your natural cooling system. Your body pushes sweat out onto the surface of your skin. As the air absorbs it (evaporation), it draws heat away and cools you down. This works better in drier climates where humidity is low. You might get very tired and sometimes seriously ill if it doesn’t work quickly enough.

HEAT EXHAUSTION: It happens in extreme heat when your body can’t get cool enough and sweats away too much water and salt. You get pale and clammy, and your temperature often goes over 100 degrees. You also may be tired, weak, lightheaded, and nauseated, and have a headache. Get to a cool shaded area, lie down, and drink something with salt and sugar. Sip water if that’s all you have. If you ignore it, it could lead to heatstroke, which is an emergency. 

HEAT STROKE: This is heat at its most dangerous. You can’t control your body temperature, which can go above 104 degrees. Your skin gets warm and dry. You might get confused or agitated, and have a fast pulse, nausea, and a headache. Call 911 right away. Left untreated, it may cause seizures, coma, and can be life-threatening. Get to a cool area, sip something (if you can), and pack ice under your arms and between your legs.

DEHYDRATION: When it’s very hot, you can sweat away too much fluid, along with essential minerals like sodium and potassium. You may be thirsty and pee less than usual, and your mouth and tongue might feel dry. You could even feel dizzy, lightheaded, and confused. Head for a cool place and drink something balanced with salt and sugar (such as an oral rehydration solution). Serious cases need emergency care, including fluids you get through an IV.

HEAT RASH: It happens, often in hot humid weather, when you sweat so much that your sweat glands get blocked. When your pores can’t get rid of it, you break out in tiny red bumps. It’s more likely at your armpits, groin, neck, elbows, and under the breasts. Babies also can have the same type of reaction, especially under their chin or in their groin area, you can help prevent it and treat it if you wear light, loose, absorbent clothing like cotton. Try to stay as cool and dry as possible.

SUNBURN: Bare skin burns if it’s in the sun too long. It may get reddish, itchy, painful, and warm to the touch. If serious, you could have blisters, headache, fever, and nausea. In the long run, sunburn increases the risk of developing skin cancer, Go inside as soon as possible. Drink plenty of water, and don’t pop any blisters. A cold, damp cloth and aloe vera lotions may help soothe the pain. Better yet, prevent sunburn with clothes, hats, and broad-spectrum sunscreen of at least 30 SPF.

FAINTING: It’s more likely when you’re new to a hot place, so take care to stay hydrated. Heat can dehydrate you and make it harder for your brain to get enough blood. That may make you dizzy and pass out. It might be worse if you stand for a long time or get up suddenly. Getting used to a hotter place can take up to 2 weeks. If you feel faint, lie down and raise your legs above your head. Go to a cool area and drink fluids as soon as possible.

HEAT EDEMA: Heat can cause your fingers, toes, or ankles to swell and make your skin feel tight. It's not serious and usually goes away when you cool down and elevate your legs. Talk to your doctor if it causes pain, keeps happening, or doesn't get better.

HIGHER HEART RATE: When you get hot, your heart may beat faster. It does that in order to pump more blood to your skin, where it can release some of that extra heat. As a result, other parts of your body may not get enough blood. This could make you tired and sluggish, especially if you’re trying to do hard physical or mental work.

LOWER BLOOD PRESSURE: When you’re hot, you sweat. That makes you lose fluids and electrolytes. In addition, heat makes your blood vessels dilate to increase sweating. Together, these things can drop your blood pressure, sometimes enough to make you dizzy or even pass out. It could be even worse if your heart doesn’t pump normally and isn’t able to adjust to the greater demand.

CONFUSION: You may find it harder to concentrate and do hard tasks as things heat up. It’s usually nothing to worry about, and you can fix it with a rest in a cool place and something to drink. But if you’re already sick from the heat and you become seriously confused about where you are or what you’re doing, it could be a sign of heatstroke, which needs immediate medical care. 

SHOULD YOU EXERCISE IN THE HEAT? You might be fine exercising outside when it’s 85 degrees and the humidity is low. But if the humidity hits 80%, it’s like it’s really 97 degrees. (That’s the “effective temperature,” which you can check online.) Even if you’re healthy, that makes you more likely to get heat exhaustion. Wear loose clothing, drink plenty of water, and know the signs of heat-related illness. Or just take your workout indoors!

PRECAUTIONS: When a heat wave hits: 

• Drink lots of water, even if you’re not thirsty.
• Avoid caffeine and alcohol, which dehydrate you.
• Eat lighter meals, more often.
• Wear lightweight, light-colored clothing.
• Check on loved ones who live alone or don’t have air conditioning.
• Stay inside as much as possible and avoid outdoor chores.
• Never leave a child or pet alone in a car, even if it’s not that hot outside.

EXTREME HEAT: It can be life-threatening, and heat exhaustion and heatstroke aren't the only reasons. Heat can also trigger heart issues, and even worsen breathing problems, as it boosts air pollution. Your city or local health department may have online information about where to find public pools, air-conditioned spaces, medical assistance, and other help during a heat wave.

BY: Medically Reviewed by Sabrina Felson, MD, WebMD on June 12, 2020

SOURCES:

American Academy of Dermatology: “Treating Sunburn.”

American Council on Exercise: “Considerations for Exercising in the Heat.”

Canadian Centre for Occupational Health and Safety: “Hot Environments -- Health Effects and First Aid.”

CDC: “Extreme Heat Can Impact Our Health in Many Ways,” “Warning Signs and Symptoms of Heat-Related Illness.”

Familydoctor.org: “Heat Rash.”

Harvard Health Publishing: “Heat is hard on the heart; simple precautions can ease the strain.”

Johns Hopkins Medicine: “Heat-Related Illnesses (Heat Cramps, Heat Exhaustion, Heat Stroke).”

Mayo Clinic: “Sunburn.”

NIH News in Health: “Stay Cool.”

PubMed Health: “Edema.”

The Red Cross: “Heat Wave Safety.”

University of Connecticut Korey Stringer Institute: “Heat Syncope.”

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.  

Cardio Exercise: Good for More Than Your Heart

                         

HEART HEALTH IS JUST THE START: You probably already know that cardio, or "aerobic," exercise -- the kind that gets your heart pumping -- is good for your ticker. It lowers your resting pulse and strengthens your heart muscle. That's why, as you slowly lengthen your cardio workouts, you're able to go for longer time and distance. But your heart isn't the only part of your body that benefits.

LOWER YOUR BLOOD SUGAR: Cardio exercise helps lower blood sugar (glucose) levels and improve insulin resistance if you have diabetes. Resistance training, like weightlifting, is also good. A combination of the two seems to help the most. Talk to your doctor before you start a new fitness routine if you have diabetes, especially if you take insulin or other meds.

IMPROVE YOUR MOOD: Aerobic exercise like running can help ease depression and anxiety well enough that your doctor or therapist may suggest it as a treatment. Part of the reason might be that it seems to enlarge your hippocampus -- an area of your brain that manages emotion -- and slow the breakdown of brain cells. Stick with it on a regular basis for several months to get the most benefit.

GET A BETTER NIGHT'S SLEEP: Cardio may be good for your shut-eye. Scientists know that it can help you keep an even mood, wind down at bedtime, and set up a healthy sleep-wake cycle (circadian rhythm). The exact brain effects aren't always clear, but people who exercise more tend to get more of the deep "slow wave" sleep that helps renew the brain and body. But try not to exercise too close to bedtime, which disrupts sleep for some people.

THINK BETTER: People who do more aerobic exercise may be better at "executive function" -- the ability to organize information, interpret it, and act on it. Just a single workout session can increase blood flow to the part of your brain called the prefrontal cortex, which helps control your executive function. Over the long term, exercise seems to help brain cells in your prefrontal cortex connect more easily.

REMEMBER BETTER: People who move around more are less likely to get Alzheimer's disease and other forms of dementia. That's in part because exercise helps prevent things that can raise your chances of getting dementia, such as obesity, diabetes, high blood pressure, and depression.

LEARN BETTER: Neuroplasticity is the ability of your brain to change when you learn and do new things. Younger brains are generally better at this than older ones, but you can help preserve your neuroplasticity with cardio exercise, along with resistance training. 

HELP EASE ARTHRITIS PAIN: As you age, your knees and other joints can get osteoarthritis. The movement of aerobic exercise, like jogging or biking, is one of the most effective ways to ease pain and inflammation. And whether you walk, swim, or row a boat, your heart gets fitter, which makes it easier to stay active. When you combine physical activity with a healthy diet, you can drop extra pounds, which takes pressure off your knees.

BREATHE BETTER: Even if you have a lung condition, regular cardio exercise can help improve your breathing. If the gym's not your thing, a walk, jog, or a regular tennis game can do the trick. Just make sure to talk to your doctor about your exercise plan if you already have breathing problems.

HELP FIGHT GERMS: Regular aerobic exercise appears to help your body fight illness caused by viruses and bacteria. That's partly because it helps blood get around your body better, which means germ-fighting substances get where they need to go. Scientists continue to study exactly how exercise helps boost the immune system -- your body's defense against germs.

IMPROVE YOUR CHOLESTEROL: Exercise seems to raise your HDL "good" cholesterol. It can also lower your LDL "bad" cholesterol, though you may need to make your workout more intense to get the full effect. Unhealthy cholesterol numbers make you more likely to build up plaque in your arteries that can lead to a heart attack or stroke. Talk to your doctor about starting a fitness routine if you're already ill or you haven't exercised in a while.

HOW MUCH EXERCISE IS RIGHT? Standard recommendations call for 30 minutes of moderate exercise on most days of the week. That's a great place to start. But upping that to 300 minutes a week or higher can add even more benefits. The length of each session matters, too. Some of the best brain benefits come in exercise periods that last a bit longer: 45 to 60 minutes.

REVIEWED BY: Tyler Wheeler, MD on October 28, 2021

SOURCES:

American Association of Neurological Surgeons: "Cerebrovascular Disease."

Brain, Behavior, and Immunity: "The association between aerobic fitness and executive function is mediated by prefrontal cortex volume."

American Diabetes Association: "Blood Sugar and Exercise."

Anxiety and Depression Association of America: "Exercise for Stress and Anxiety."

Arthritis Foundation: "Benefits of Exercise for Osteoarthritis," "Exercising With Osteoarthritis."

Brain Plasticity: "Exercise Improves Vascular Function, but does this Translate to the Brain?"

Breathe: "Your lungs and exercise."

British Journal of Sports Medicine: "Exercise interventions for cognitive function in adults older than 50: a systematic review with meta-analysis."

Cleveland Clinic: "Aerobic Exercise."

Consumer Reports: "How to Exercise for Brain Health."

Current Pain and Headache Reports: "Effects of Exercise and Physical Activity on Knee Osteoarthritis."

Frontiers in Aging Neuroscience: "A Life-Long Approach to Physical Activity for Brain Health."

Frontiers in Immunology: "Debunking the Myth of Exercise-Induced Immune Suppression: Redefining the Impact of Exercise on Immunological Health Across the Lifespan."

Frontiers in Human Neuroscience: "Aerobic fitness is associated with greater white matter integrity in children."

Frontiers in Neurology: "Exercise Effects on Sleep Physiology."

Frontiers in Psychology: "Neuroplasticity and Clinical Practice: Building Brain Power for Health," "Effects of Physical Exercise on Cognitive Functioning and Wellbeing: Biological and Psychological Benefits."

Harvard Health Publishing: "How to boost your immune system," "The importance of exercise when you have diabetes," "Regular exercise changes the brain to improve memory, thinking skills."

Johns Hopkins Medicine: "Exercising for Better Sleep," "Electroencephalogram (EEG)."

Joslin Diabetes Center: "Why Do Blood Glucose Levels Sometimes Go Up after Physical Activity?"

Journal of Anatomy: "Exercise and osteoarthritis."

Journal of Neuropsychiatry and Clinical Neurosciences: "Systematic Review of Neuroimaging Correlates of Executive Functioning: Converging Evidence From Different Clinical Populations."

Mayo Clinic: "Aerobic exercise: Top 10 reasons to get physical," "Diabetes and exercise: When to monitor your blood sugar," "EEG (electroencephalogram)."

National Sleep Foundation: "A good workout can help you get great shut-eye."

Neurosensory Disorders in Mild Traumatic Brain Injury: "Cognitive Rehabilitation for Mild Traumatic Brain Injury (mTBI)."

Open Access Journal of Sports Medicine: "Exercise training improves fasting glucose control."

Rush University Medical Center: "5 Tips for Preventing Knee Pain."

Sports Medicine: "Differential Effects of Aerobic Exercise, Resistance Training and Combined Exercise Modalities on Cholesterol and the Lipid Profile: Review, Synthesis and Recommendations."

UCSF Memory and Aging Center: "Executive Functions."

University of Denver (Krista Klabo, MS Karin Dittrick-Nathan, PhD): "Executive Functions."

U.S. Department of Health and Human Services: "Physical Activity Guidelines for Americans."

U.S. National Library of Medicine: "BDNF gene."

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.