Dash Diet Linked To A Lower Risk Of Depression In Older Adults
Research shows the DASH diet can help lower blood pressure at least in the short term, but longer studies will be needed to determine whether the DASH diet will translate to lower rates of heart disease for those who stick with it over the long term.
That said, for many, the DASH diet is the perfect one-two punch: a sensible diet for keeping blood pressure levels in check and for losing pounds or maintaining a healthy weight.
Additional reporting by Melinda Carstensen.
Lose Extra Pounds And Watch Your Waistline
Blood pressure often increases as weight increases. Being overweight also can cause disrupted breathing while you sleep , which further raises your blood pressure.
Weight loss is one of the most effective lifestyle changes for controlling blood pressure. Losing just 10 pounds can help to reduce your blood pressure.
Besides shedding pounds, you generally should also keep an eye on your waistline. Carrying too much weight around your waist can put you at greater risk of high blood pressure. In general, women are at risk if their waist measurement is greater than 35 inches. These numbers vary among ethnic groups so consulting with a doctor is best when determining an individuals ideal waist measurement.
Even Small Reductions In Weight Can Make A Big Difference
In a study Withings conducted with Georges Pompidou Hospital in Paris, researchers found that a decrease in BMI of 1.0 kg/m2 over a month was associated with a drop in blood pressure of 1.79 mmHg for men and 1.81 mmHg for women.
Another study published in Obesity Research in 2012 recommends a gradual and modest weight loss, defined as 5% to 10% of your baseline weight.
According to researchers, this level of weight loss can normalize blood pressure levels even without reaching ideal weight, and has been shown to be able to lower or even discontinue antihypertensive medication.
The researchers state that the lower blood pressure probably results from an increase in insulin sensitivity and a decrease in the activity of the sympathetic nervous system.
Blood Pressure UK also says that you do not have to reach your ideal BMI to see results.
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How Is Your Weight Measured
Weight is not only measured by how many pounds the scales say, its also measured by body mass index
Or BMI. Which is measured by height and weight. This determines what range you are in. Underweight, normal weight, overweight or obese.
Underweight your BMI Is less than 18.5
Normal weight your Body Mass Index is between 18.524.9
Overweight your Body Mass Index is between 2529.9
Obese your Body Mass Index is 30 or higher
When losing weight its important to do it safely, Ideally, you should aim for 1/2 a pound to 2 pounds a week. dont try to do it in a drastic way by being tempted to use unhealthy methods as this will have a detrimental effect on your overall health.
Better Numbers In 30 Days
Watching what you eat will have the biggest impact on your blood pressure, but exercise is also an essential ingredient for success. Working out can lower blood pressure by as much as five to seven points. And you can see these results just one month after boosting your activity.
Aim for 30 minutes of activity a day, Beckerman says. Low-intensity exercises like walking and swimming are simple ways to begin a routine and start to see promising changes at your doctors’ visits.
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Can Losing Weight Lower Blood Pressure Here Is How It Might Actually Help
Hello All, today we are going to look at this... Can Losing Weight Lower Blood Pressure Here Is Why It Might Actually Help. You may have heard about this already but If you have high blood pressure taking better care of your health may be a solution. Giving up alcohol, cigarettes and cutting back on junk food is a no brainer.
However, hand and hand with this is a healthy diet and exercise. Whether you are overweight or not. But if you are this of course will make a huge difference. High Blood Pressure can be caused by many things but for this post, we will look at this, and how weight loss may help.
Lets find out,
How Much Weight Do I Have To Lose To Lower My Blood Pressure
You should try to lose at least 5% to 15% or more of your body weight if you are overweight or obese. Losing weight can lower your blood pressure. Studies show that for every 2.2 pounds of weight lost, blood pressure goes down by about 1/1 mm Hg. How much you need to lose depends on your starting weight.
Losing as little as 10 pounds can lower your blood pressure if you are overweight. It can also lower your risk of serious diseases. These include heart attack, stroke, diabetes, and liver disease. Studies show that losing 5% to 15% of your body weight can make an even bigger difference. When you reach your long-term goal, stay at your healthy weight.
Talk to your doctor about whether you should lose weight. You can work together to make a plan for success and stick to it.
You can’t lose when you lose the weight!
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How To Lose For Good
Staying on track takes work, and it’s worth the effort. Its the best way to hold on to the health benefits you gain from dropping some pounds.
Use these five tips to help you stick with your weight loss plan:
1. Give the DASH diet a try. The plan was developed to help lower blood pressure without medication but is now a favorite for anyone who wants to lose weight. less processed food, less sodium, and more fruits and vegetables, Beckerman says. Theres also an emphasis on high fiber and less fat and sodium.
Continued
2. Set specific, realistic goals. Start by walking 30 minutes, 3 days a week.
3. Get your team together. Build your support network. Tell your friends, family, and doctors about your goals and let them know how they can help. Get them on board to cheer and encourage you.
4. Keep a food and exercise log for motivation and to track whats working and whats not.
5. Celebrate your success. Reward yourself without food. Make a list of realistic treats when you hit milestones, even after your initial weight loss goal. Kept it off for a month? 6 months? Take yourself out to a show, get a massage, or pick another treat that makes you feel special.
More Energy And A Better Mood
As you start to lose weight, you improve your bodys ability to pump blood and use oxygen. This leads to more energy throughout your day. Exercise and better sleep also improve energy levels and even improve your mood.
Though youll start to see these benefits fast, sometimes just after 10 pounds of weight loss, if your diet or exercise regimen is too strict, you might find yourself frustrated, tired, and out of energy. A healthy approach to weight loss can help you feel great even if you are eating less and moving more.
At Bon Secours, our Fitness and Weight Loss program offers you the evidence-based support you need to drop those pounds and improve your health. Our Registered Dieticians can also work with you to determine proper nutrition for your weight loss goals. We create personalized plans to fit your lifestyle and help you maintain long-term healthy habits.
Contact us today to learn how we can help you see the benefits of weight loss.
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Strategies To Lower Blood Pressure
Blood pressure is measured in millimeters of mercury . For the average adult, a blood pressure level of 140/90 mmHg or higher indicates high blood pressure. The first number represents systolic pressure or the pressure against the arteries as the heart beats the second number represents diastolic pressure or the pressure against the arteries as the heart relaxes in between beats.
When you formulate a strategy to lower your blood pressure, it will help if you can monitor your blood pressure levels at home, in between doctor visits. Write down your blood pressure at the time of your most recent check-up and your blood pressure level target. Refer to these numbers every time you check your own blood pressure at home so you know if you are on the right track.
How Losing Weight Can Help Lower Your Blood Pressure
Here atMatthews Internal Medicine, our specialty is preventative medicine. We try to help you avoid medical complications in the first place, or we can help you catch problems early and make some healthy lifestyle changes. One common ailment we see at our practice is high blood pressure.
There are many reasons that a patient might have higher blood pressure, ranging from stress to hereditary factors, but your weight might also be an issue. Losing weight can actually help you lower your blood pressure and help you deal with a variety of other health problems. Thats why we also help our patients with safe weight management plans.
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Can Losing Weight Lower Your Blood Pressure
Yes, excess weight causes a rise in blood pressure. The force on arteries caused by blood flowing in them is what physicians call BP. Also known as hypertension, high blood pressure is a major cause of death among Americans. A patient is diagnosed with hypertension if their blood pressure is constantly high, although it rises and falls from time to time.
There are many causes attributed to this condition. The major causes are overweight and obesity. It is clinically proven that blood pressure rises with an increase in body weight. Weight-loss is a very useful way to prevent high blood pressure.
How Much To Lose
Though how much your blood sugar decreases with a certain amount of weight loss is not known, even a small decrease in weight can help. In the above-mentioned study, the participants lost between 11 and 15 percent of their body’s total fat mass over the six month period. According to the Weight-Control Information Network, losing just 5 to 7 percent of your total body weight may improve your health and quality of life. Losing weight over time by making lifestyle changes — which can help keep weight off — is more desirable than dropping a large amount of weight quickly. Lowering your body mass index or BMI to under 25 is also recommended.
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Losing Weight Lowers Your Risk Of These Chronic Conditions
Roughly two-thirds of Americans are overweight or obese. Obesity is a growing health concern because carrying extra weight often leads to chronic conditions that can lower your quality of life.
Being obese puts extra strain on your bones, muscles, and tissues, making your body work harder to carry you through life. Most people know that being overweight can harm your health, but losing weight even if you have the best intentions isnt easy.
The good news is that losing just a few pounds can make a big difference for your health. Losing 5-10% of your body weight can significantly lower your risk of certain health conditions, from high blood pressure to heart disease. If you weigh 200 pounds, 10 pounds is 5% of your body weight.
If you want to lose weight and reduce your risk of chronic health conditions but you dont know where to start, thats where James Y. Lee, DO and our team at Woodstock Family Practice & Urgent Care in Woodstock, Georgia, come in. Dr. Lee is a weight management expert, specializing in medical weight loss and helping patients improve their overall wellness.
Keep reading to find out how losing weight can reduce your risk of developing three common chronic health conditions, and then book your weight management consultation with Dr. Lee online or by phone.
How To Lose Weight Healthily
The calories in your food and drink give your body the energy and nutrients it needs. Weight gain is generally caused by eating and drinking more calories than you burn off, as the extra energy is stored as fat. Our modern lifestyles dont help, as they often involve sitting for many hours a day, commuting, and eating cheap, convenient foods which tend to be high in fat and sugar.
Being more active and making healthy swaps to what you eat are the simplest ways to get to or maintain a healthy weight. And theres lots of support available. Try some of the ideas below or visit your doctor or nurse to get started.
Make small changes you can stick to
Make small changes to what you eat and how active you are so that you can keep them going for life. Its more about changing your lifestyle for the long term than going on a diet.
There are lots of fad and extreme diets that cut out meals or specific foods groups. While you may see quick results, its really hard to follow restrictive diets in the long-term. Once you go back to eating normally, the weight will creep back on. Making small changes over time will be easier to stick to and work better in the long run.
Pay attention to what youre eatingIts very easy to take on calories without really thinking about it, but it takes a lot of time and effort to burn off the same amount.
Make simple swaps
To eat more fibre:
To control your portions:
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How To Lose Weight Safely
If youve been diagnosed with hypertension, be sure to discuss any new fitness program with your healthcare provider. Mary Moon, M.D., a practicing family physician, counsels many of her patients to lose weight. She explains that many of them have high blood pressure along with other conditions including obesity or type 2 diabetes. While a weight loss exercise program may improve these conditions, she explains that it is important to seek specific guidelines.
There is no question that exercise is an essential element that will help normalize blood pressure but individuals need to make sure they are doing the right exercises at the right intensity tailored to their particular exercise level or else it may be dangerous for them.
She recommends that you start off slowly and gradually increase the time and intensity of your workout as your exercise tolerance improves.
Why Does Hypertension Matter
If you are in this 130/80 range, reducing your blood pressure can help protect you from heart attack, stroke, kidney disease, eye disease, and even cognitive decline. The goal of the new guidelines is to encourage you to treat your high blood pressure seriously and to take action to bring it down, primarily using lifestyle interventions. “It is well documented that lifestyle changes can lower blood pressure as much as pills can, and sometimes even more,” says Dr. Fisher.
Making those changes can be challenging. More than one woman has woken up in the morning committed to healthy eating only to be derailed by a plate of cookies on a table in the office or a dinner out with friends.
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S To Take To Lose Weight
What Is High Blood Pressure
High blood pressure, or hypertension, is when your blood pressureor the force of blood pushing against the blood vesselsis too high. A blood pressure of 130/80 or higher is considered to be hypertensive, and a blood pressure of 120-29 and more than 80 is considered elevated, meaning youre at risk for developing hypertension.
In 2018, the American College of Cardiology and the American Heart Association changed their blood pressure guidelines, eliminating the prehypertension category and lowering the definition of high blood pressure.
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