Month: November 2016

Warning: Your Blood Pressure Could be the Cause of Your Fatigue

 

The American Heart Association estimates that 1 in 3 Americans have high blood pressure. That’s over 75 million people.

And at least 16 million of those people don’t know they have it.

High blood pressure also known as hypertension is often called the “silent killer” because it can have no symptoms.

Most of us know that high blood pressure is bad for us but some of us may not be fully aware of how bad. So let me take a moment to list some of the life threatening complications it can cause.

  • Heart disease
  • Kidney disease (also known as renal)
  • Stroke which can result in brain damage
  • Hardening of the arteries which can cause a heart attack or stroke

It’s important to remember that most times people don’t have symptoms of high blood pressure.

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There are a few symptoms that can be obvious if you’re blood pressure is very high.

There are numerous natural ways to get your blood pressure down and what you put in you’re pie hole is where we should start (Oops sorry. I said pie).

Here are 3 things to do in order to make sure you’re blood pressure stays healthy and your energy stays up.

  1. Cut down on salt
  2. Cut down on white starches like potatoes and pasta and replace with sweet potatoes or yams
  3. Increase your vegetables and herbs (think spinach, kale, turnip or mustard greens, cilantro, and parsley)

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This is just a start as there are many natural ways to improve blood pressure.

Think about it. We need our blood to flow and to flow well throughout our bodies.

And if the blood isn’t getting to where it needs to or is having to fight an uphill battle to do so high blood pressure could be the culprit in feeling tired all the time.

So let’s get to the doctor or your local drugstore many of which have blood pressure machines and get your blood pressure checked out pronto!

Until next time,

Blessings

 

8 Easy Tips to Walk for More Energy and Less Fatigue

Do you wake up feeling tired most mornings even if you’ve gotten seven or eight hours of sleep? Do you hit the wall around three in the afternoon like clockwork? So fatigued you stumble your way into the break room for another cup of coffee and a “should I get a snickers or a bag of chips question”?

Exercising Doesn’t Make You Tired but Directly Creates Energy in the Body

Research shows moderate exercise like a fifteen or thirty minute walk is the most effective at fighting the feeling of fatigue as compared to say an hour long run on the treadmill.

Dr. Therese Pasqualoni, a Behavioral Therapist and Personal Trainer says, “You should always aim to exercise in your low to moderate heart range when exercising for energy. This will prevent you from depleting your body and help you to avoid feeling fatigue.

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Exercise Boosts Energy and Fights Fatigue

A study published in the Psychological Bulletin involving more than 6800 people concluded that, “Sedentary people who completed a regular exercise program improved fatigue compared to those who did not exercise”.

Researchers say that each group studied from healthy adults to cancer patients as well as those with chronic conditions such as diabetes and heart disease benefited from low to moderate exercise.

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How to Start and What to Do

  1. Get a green light from your doctor or healthcare practitioner especially if you have serious health issues or if you’re over 40.
  2. Once that’s done you want to invest in a pair of decent to good walking shoes. Shoes which support the activity of walking makes the experience more enjoyable and can also help keep soreness at bay especially if exercise is new to you.
  3. Start slow – not only in your walking pace but also in the days of the week that you walk. Aim for three days a week with the goal of moving up to five.
  4. Warm up. Begin your walk with an easy, comfortable pace for the first five minutes. After your warm up you can increase your pace working up to 3 or 4 miles an hour as your long term goal. Your breathing should pick up but you should still be able to carry on a conversation.
  5. If you’re completely new to exercise start with 10 to 15 minutes three times a week.
  6. Add 2 minutes each week to your walk. If you can’t walk outside because of weather or for whatever reason you can buy an indoor walking video or use a free indoor walking video on Youtube.
  7. After your walk is completed cool down by slowing your pace and do a few easy calf stretches and side waist stretches.
  8. Enjoy. Remember this should be fun. This is not a race but a process. Enjoy the air, the singing birds, the colors of the trees around you, and most of all yourself.

Happy walking..until next time,

Blessings