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CONTROLLING YOUR BLOOD PRESSURE NATURALLY


Written by Dr. Welsh, Published on 29 August 2017

Controlling Your Blood Pressure Naturally

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In order to preserve your health and prevent calamities associated with high blood pressure such as stroke and heart attack, it is important to get your hypertension under control. For some, medications are absolutely necessary to keep blood pressure in check, but there are a lot of things that you can do to lessen your need for blood pressure medication or improve your blood pressure without medication. The following are ten steps that you can take to improve your cardiovascular health through simple lifestyle changes.

Lose Weight to Control Blood Pressure

Body fat percentage has a strong correlation with elevated blood pressure. For one thing, adipose fat deposits, which tend to build up around the stomach, hips, and thighs, affect hormone balance in a way that increases blood pressure. Furthermore, men and women that are overweight are more likely to suffer from sleep apnea and poor sleep, which further exacerbates normal cardiovascular patterns.

If you are overweight, simply dropping ten pounds can have a significantly positive effect on your blood pressure. Are you at risk for elevated blood pressure due to weight? The rule of thumb is that women with a waist larger than thirty-five inches are at risk, and for men, over forty inches. Risk increases with increased size.

Exercise More to Lower Blood Pressure

Ideally, a combination of eating better and increasing physical activity are a 1-2 punch to both lose weight and improve blood pressure. Consistent physical activity is key to controlling blood pressure. We recommend at least a half an hour of activity that boosts your heart rate per day. Some great options for improving cardiovascular health are dancing, swimming, biking, jogging, walking, or lifting weights. Do what ever makes you happy and works for you! Exercise works both for people that have hypertension and those that want to help get their hypertension under control.

Eat Better to Improve Cardiovascular Health

The modern diet does no favors for the heart. If you want to get your blood pressure under control, we recommend significantly reducing your intake of cholesterol and saturated fat while increasing your consumption of low-fat dairy, veggies, fruits, and whole grains. If you're interested in a more specific diet plan, the DASH Diet is considered the best diet plan available for controlling hypertension and modulating blood pressure.

Eat Less Salt for Hypertension

Salt has a nasty way of making your blood pressure issues worse. Though there is some contention whether salt intake is a root cause of hypertension, it certainly exacerbates existing problems, potentially to a dangerous degree. Dropping your salt intake just a little can have big benefits for your health.

One of the best ways to reduce your sodium consumption is to start eating more natural foods or simply to start cooking more for yourself. Packaged foods are often loaded with salt to mask reduced food quality and flavor, so you can avoid a lot of salt that way. Also, consider other options to add taste to your food, such as pepper and other spices and herbs.

Finally, understand that the modern palate has grown accustomed to abnormally high levels of salt and other cheap flavorings. If you're having trouble ditching the salt quickly, slowly reduce the amount of salt in the foods that you eat, and in no time you'll find that your palate has become more refined and your need for salt will have diminished significantly.

Drink Less for Better Blood Pressure

Alcohol is a double-edged sword when it comes to hypertension. Very moderate drinking can be beneficial, but anything more than two drinks per day (one drink per day for people over sixty-five), and the effect is reversed. If you're having issues with your blood pressure and you are a heavy drinker, finding a way to drink less or stop drinking altogether may be a literal life-saver. It's also important to realize that drinking while taking certain medications for Hypertension can limit the benefits of these drugs.

Stop Smoking to Relieve Hypertension

Smoking has numerous awful effects on your health and wellness, beyond yellow teeth, coughing, and pulmonary issues. Smoking has a direct impact on blood pressure. Blood pressure elevates immediately after you finish a cigarette and continues for quite awhile afterward. When you give up smoking altogether, you'll have healthier and more stable blood pressure, which reduces your risk of heart attack, stroke, and other potentially fatal health issues which reduce your life expectancy.

Reduce Caffeine Intake to Regulate Blood Pressure

There are still a lot of unanswered questions when it comes to the connection between blood pressure and caffeine. It appears that caffeine has its strongest notable effect on blood pressure when people that don't consume a lot of caffeine suddenly do. If you, like so many Americans, have a strong dependency on caffeine, consumption has a minimal impact on blood pressure.

It may be best to use a blood pressure device for yourself to see how caffeine impacts your blood flow. If, in the half hour after taking in caffeine, you see an increase in blood pressure, you should scale back your caffeine consumption. It appears that some people have a caffeine sensitivity, while others don't. It's best to talk to your physician about caffeine and your personal health.

Mitigate Stress to Improve Blood Flow

Everyone has stress. It's part of being human - alive even. It's important to react the right way to stress, however. Many grab a cigarette or a beer when they're anxious. Others seek comfort in unhealthy food. Unfortunately, all of these things are bad for your blood pressure. Use stress as an opportunity to engage in good habits. Exercise and journal-keeping both have a positive impact on stress levels and mental state, for example. Take time to meditate, start practicing yoga, or simply set aside a time in your day to engage in quiet, peaceful, mindful thinking.

Track Your Blood Pressure to Know Your Triggers and Help Your Doctor Keep You Healthy

There are lots of things that you can do to help keep your blood pressure in the healthy range, as we've mentioned above, but taking the time to periodically monitor your own blood pressure can be the best thing that you can do to get a handle on your heart. That way, you can see the benefits of your healthy lifestyle changes and also recognize certain factors that relate to hypertension. Armed with this information, you are a more informed patient, which will help you get the best possible care from your doctor during your checkups.

Get a Little Help From Your Friends to Improve Cardiovascular Health

Going along can make it very difficult for some people to manage their blood pressure and other health issues in their lives. Reaching out to friends and family and letting them know about your goals can help. Having someone that's concerned for you, or willing to exercise with you or have a healthy dinner with you, can help a ton!

There are also support groups available across the country to help people just like you improve your health and wellness. You can join a support group which specifically revolves around hypertension, or any number of groups that can help you uplift your lifestyle!


THE ROLE OF MAGNESIUM FOR GOOD HEALTH


Written by Dr. Welsh, Published on 26 December 2017

The Role of Magnesium for Good Health

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Magnesium is one of the many essential nutrients that the body needs to function. Magnesium Deficiency has a major impact on wellness, and is one of the most common forms of mineral deficiency among men and women. It is estimated that four out of every five people don't get enough Magnesium in their diet. For this reason, unless you have a diet rich in sources of magnesium, you may see major benefits from eating more foods that contain magnesium or purchasing a reliable magnesium supplement.

Researchers have been studying the benefits of Magnesium and the risks associated with Magnesium Deficiency for generations, and all of this information is available to you. Significant Magnesium Deficiency is associated with a myriad of symptoms, including poor sleep, anxiety, impaired digestion, muscle spasms, and muscle aches. If you've been experiencing these symptoms, it would benefit you to consider supplemental magnesium for your health.

The body doesn't need a large quantity of Magnesium, as compared to other minerals and vitamins, but, because it can sometimes be difficult to get enough Magnesium in the diet, it is a common form of Mineral Deficiency. Scientists have associated Magnesium with over three hundred biochemical processes. For example, Magnesium plays a role in both neurotransmitter function and the normal sinus rhythm of the heart. Magnesium also helps control Nitric Oxide synthesis, metabolism, and the normal function of many enzymes.

Symptoms of Magnesium Deficiency

As we mentioned, Magnesium is associated with a host of functions necessary for maintaining normal human function. The following are just a few issues that can occur as a result of abnormally low Magnesium Levels:

  • Muscle Cramps and Weakness

  • Increased Incidence and Risk of Cavities

  • Suppressed Immune System and Increased Incidence and Severity of Fungal and Bacterial Infections

  • Loss of Bone Mineral Density

  • Sleeping Issues, including Insomnia

  • Mood Instability and Behavioral Complications

  • Exacerbation of PMS

  • Restless Leg Syndrome

  • Reduced Uptake of Other Vital Vitamins and Minerals, such as Potassium, Calcium, Vitamin B1, and Vitamin K

  • Peroxynitrite Buildup, which can contribute to Alzheimer's, Glaucoma, Multiple Sclerosis, and Migraines

  • Liver and Kidney Damage

  • Cardiovascular Disease and High Blood Pressure

  • Erectile Dysfunction

Why Do So Many People Experience Magnesium Deficiency?

There are a number of different reasons why people don't get enough Magnesium in their diet. For one, the amount of Magnesium in the food that we eat depends on the amount in the soil of the crops that we raise. If Magnesium Levels in the soil become depleted, this leads to foods with less Magnesium Content. Many people also take medications that can inhibit the body's ability to absorb magnesium, including heavy use of antibiotics. There are also some digestive conditions which reduce the ability of the body to take in Magnesium efficiently.

How Does the Body Lose Magnesium?

There are many processes associated with Magnesium that use up our built-in stores of the mineral, including Hormone Synthesis and muscle contractions (including the heart). As the body uses Magnesium, it must intake more to maintain optimal function.

Magnesium Levels are controlled mainly by the kidneys. When mineral levels are too high, the body evacuates Magnesium through the kidneys to the urine. When mineral levels are too low, the body holds back urination to maintain appropriate mineral levels. Out of all of the Electrolytes, there is less Magnesium available than any other, and this is normal. Of course, that means that the body is particularly susceptible to Magnesium Deficiency.

How Does Magnesium Help Us Stay Healthy?

Magnesium is associated with so many critical physiological operations. The following are nine ways that Magnesium keeps us healthy:

Magnesium Maintains Energy Levels

Magnesium is integral to the process by which the human body makes energy. Magnesium triggers ATP activation. ATP can best be characterized as the base unit of energy in the human body. If you don't get enough Magnesium, this slows down the process of ATP activation and utilization, which drains energy and causes fatigue.

Magnesium Controls Anxiety

Low Levels of Magnesium are directly correlated with increased feelings of anxiety and restlessness. This is because Magnesium promotes normalized GABA function. GABA encourages the production of Serotonin and other hormones associated with happiness and positivity, by inhibiting neurotransmitters which suppress the release of these hormones, such as Cortisol. If you aren't getting enough magnesium, this means that you'll likely be more on edge than normal.

Magnesium Promotes Healthy Sleep

Because Magnesium Deficiency leads to anxiety, this directly impacts your ability to get restful sleep. People with Low Magnesium Levels are more likely to experience insomnia, along with other forms of sleep disruption.

Magnesium Encourages Digestive Motility

There is a reason that Milk of Magnesia has long been used as a treatment for constipation. Magnesium stimulates the intestines to relax, which helps digestive material flow more easily. This helps you go to the bathroom more easily. Magnesium also reduces stomach acid activity, meaning that it can help reduce the symptoms of heartburn and other issues related to stomach acids. For individuals that suffer from constipation, Magnesium is one of the best options available without a prescription! Be careful, however, because if you take too much Magnesium, you'll likely have to go too soon and too often!

Magnesium Inhibits Muscle Spasms and Pain

As was mentioned earlier, Magnesium plays a vital role in Neurotransmitter function. Just like when you don't get enough Potassium in your diet, Magnesium Deficiency increases the incidence of cramps and spasms. Magnesium helps your muscle tissue flex and relax. Not only will you experience fewer painful muscle contortions, but you will also experience greater fluidity of movement in general.

Magnesium Helps Control Electrolyte Balance

Magnesium helps transport Potassium and Calcium into your cells. Without Magnesium, there is no way for these minerals to enter your cells and perform their necessary duties. Magnesium's function as a gateway modulator affects heart rhythm, muscle contraction, nervous system impulses, and more.

Magnesium Preserves Normal Heart Function

Per volume, there is more Magnesium in the heart than any other part of the body. The highest concentration of Magnesium in the human body in the left ventrical of the heart. Magnesium and Calcium work in sync in order to maintain healthy blood pressure. Magnesium and Calcium Balance are integral to heart health, and severe magnesium imbalance can even induce a heart attack!

Have Fewer Migraines By Taking Magnesium Supplements

For people that experience migraines, Magnesium can help reduce the incidence and severity of these potentially debilitating headaches. This is because Magnesium both encourages vasodilation and the release of Hormones which reduce pain and increase our resilience to pain. Magnesium has been proven to benefit many people that suffer from migraines.

Magnesium Promotes Bone Health

Along with Calcium, Magnesium is a vital mineral with regard to the body's ability to preserve Bone Mineral Density. Magnesium activates Osteoblasts, which are responsible for building and fortifying bone mass. Magnesium Deficiency directly contributes to Osteoporosis. Magnesium also encourages healthy Bone Mineral Density by helping to maintain proper Vitamin D Levels.


BREAST CANCER: SEPARATING FACT FROM FICTION


Written by Dr. Welsh, Published on 14 December 2016

Breast Cancer is probably the most talked-about form of cancer today. Millions upon millions of dollars are donated from regular people just like you into research that will help patients overcome breast cancer, and treatments that save lives all over the country. In spite of all the money spent on Breast Cancer Awareness, a lot of people are still woefully ill-informed about the truths of Breast Cancer, and their knowledge regarding breast cancer is largely the result of hearsay and hypotheses put forth in the past that have now become outdated. Let's talk about some of these myths now, and separate the fact from the fiction.

Fiction: Breast Cancer is Primarily Hereditary, and women are only at high risk if they have a family history of breast cancer.

Many people believe that breast cancer is for the most part a genetic condition, and that risk is carried down from parents to daughters. In reality, it is believed that only between five and ten percent of breast cancer cases are the result of genetic mutations acquired from the mother or father.

Of course, having one of these mutations can significantly increase your risk of breast cancer. For example, women that have particular BRCA mutations are eighty percent likely to experience breast cancer at some point in their lives.

Just because you have a family history doesn't mean that you are definitely going to get cancer, however. Having a daughter, sister, or mother with breast cancer, for example, doubles cancer risk. If you have two close family members with the condition, your risk increases by three times compared to average.

Out of all breast cancer cases, only around twenty to thirty percent have immediate relatives that have experienced the condition in their lives. This means that the majority of women do not experience breast cancer as a result of direct hereditary risk passed down from their relatives.

Truth: Although genetic heritage does play a role, it is not the only factor which determines breast cancer risk, and most women that get breast cancer don't express genetic predisposition.

Fiction: If someone in your family has had Breast Cancer, you will inevitably get Breast Cancer yourself.

If someone in your family has experienced Breast Cancer in the past, this is vital information that your physician needs to know. In addition to knowing that you have a history, it's also important for your physician to know how many women in your family have experienced the condition in the past. Although Breast Cancer risk increases significantly when your family has a prior history of the condition, this doesn't mean that you will definitely get breast cancer in the future.

There are ways to establish your risk, including genetic testing and counseling. One of the issues with how Breast Cancer risk is evaluated these days is that not enough women get these tests done. In fact, the percentage of women that actually receive this analysis is in the single digits! As with many other conditions, patients simply aren't open enough with their doctors, and many doctors don't readily recommend such procedures without prompting.

If your genetic evaluation says that you are at an elevated risk of Breast Cancer, this can completely change the way that your physician handles your Breast Cancer Prevention and Monitoring. For example, women at high risk benefit from earlier screening, both in the form of mammograms and MRI scanning. Breast Cancer, when caught early, has a very high rate of successful treatment, and by catching it early, it can be removed and treated before it has the chance to significantly risk your health. There are even preventative treatments available, ranging from surgery to pharmaceuticals that can be used to mitigate your breast cancer risk, dependent on your risk level.

Truth: Women with a family history shouldn't think of breast cancer as inevitable, but they should take the steps to ensure their health and safety. With proper care and screening, Breast Cancer can usually be prevented or defeated before it reaches its more dangerous stages.

Fiction: Women without a history or genetic disposition toward breast cancer have nothing they can do to mitigate their potential risk for the condition.

Some variables of Breast Cancer risk are incontrovertible. There's nothing you can do about your age, or your family history. There's nothing you can do to change when you enter puberty or reach menopause. On the other hand, there are a variety of factors that you do have the power to mitigate, and you can take an active role in your breast cancer prevention. The following are three factors to think about in particular: Activity Level, Body Composition, and Alcohol Consumption.

Activity Level - A sedentary lifestyle has been scientifically shown to increase Breast Cancer risk. Studies have shown that women that get a lot of physical activity every day have a 25% reduced breast cancer risk as compared to their counterparts that are largely sedentary. The ideal level of cardiovascular exercise in order to mitigate breast cancer risk is between 45 minutes and an hour per day, although less activity also promotes breast health. Ideally, women should undergo fairly vigorous exercise, such as swimming, cycling, or jogging. As little as 75 minutes of light cardio per week has the potential to reduce the risk of breast cancer by around 18%, however.

Body fat percentage has been strongly correlated to the risk of breast cancer in women (and men). This is even more true after Menopause. As you experience your regular periods, the ovaries are primarily responsible for the production of Estrogen, whereas adipose fat tissue produces much less. After a woman's Ovaries stop producing Estrogen at menopause, however, the body primarily relies on fat cells to produce the hormone. The amount of Estrogen that a woman produces via her body fat correlates completely with the amount of body fat she carries. Abnormally high Estrogen Levels increase breast tissue activity, which further correlates to breast cancer risk.

Alcohol Consumption - It is well documented that Alcohol suppresses Testosterone production in men by increasing the rate at which Testosterone is converted into Estrogen. Alcohol consumption also leads to an increase in breast cancer risk as well, as a result of increasing Estrogen levels in the blood stream. Specifically, each drink that a women consumes daily is associated with an increased risk of Breast Cancer of between ten and twelve percent. In addition, high levels of Alcohol consumption are also associated with other cancers such as liver, esophagus, throat, and mouth cancer.

For women that drink alcohol, the American Cancer Society suggests no more than one per day. To minimize Breast Cancer risk associated with Alcohol, it's best to not drink at all.

Truth - Lifestyle factors play a major role in cancer risk, and by improving your lifestyle, you can reduce the odds of experiencing Breast Cancer in the future.

Fiction - Injuring your breast can cause breast cancer.

Many women are under the mistaken notion that hurting one's breast can cause breast cancer. There is no evidence that bruising breast tissue can cause breast cancer. The reason that this myth first began to circulate is likely because bruising or pain in the particular area of the breast occasionally brings existing cancers to the notice of patient or physician. In these cases, the tumor has existed for awhile, but simply hasn't been noticed.

Truth - You can't get cancer from breast bruises.

Fiction - Breast Cancer is a disease which only occurs to women.

In reality, both sexes can get breast cancer. The reason why so many people think that men can't get breast cancer is because it is far more rare than female breast cancer. In fact, women get breast cancer at a rate which is a hundred times that of their male counterpart. On average, only around 2,200 men in the United States get breast cancer, whereas 230,000 women experience the disease. The mortality rates differ similarly: 400 males die each year from the condition, whereas 40,000 women die from breast cancer.

That men are not made aware of male breast cancer can be to the detriment of their health. Because they don't understand that men can get breast cancer, they frequently recognize the lumps, but simply ignore them until they become impossible to ignore, a point at which the danger of the cancer has grown dramatically and the outlook becomes far more grim.

Women have a higher incidence of breast cancer for a couple of important reasons. First, most cancers respond to progesterone and/or estrogen, feeding off of the hormones to grow. Since men don't produce nearly as much, their risk is significantly lower. Also, men have fewer breast cells than women, meaning that there are fewer possible cells to malfunction.

Truth - Although men experience breast cancer at a much lower rate, they should still see their doctor if they sense any breast tissue abnormalities.

Fiction - The ideal way to catch breast cancer is with monthly self-exams

Not too long ago, it was recommended that women give themselves monthly evaluations to check for breast lumps and other abnormalities, but this is no longer the recommended protocol of the American Cancer Society. They discovered that these examinations increased the rate of false positives while also not being all too effective at discovering real cancer. Instead, the current suggestion is simply to have knowledge of one's body, and be aware of any abnormal changes take place. The majority of women discover Breast Cancer during their normal routine, and an emphasis on awareness during routine appears to provide the best detection results.

Of course, women that are still interested in performing these monthly exams still may do so if they wish, but it is important that they learn how to perform the exams with maximum accuracy, as taught by their physician, if they wish to perform the self-exam in an optimal fashion.

If a woman feels a lump or recognizes any breast abnormalities, it is vital to talk to one's physician as soon as possible. Even if you have recently had a mammogram performed, it's still possible that the exam missed a potential cancer. It's important to not only engage in self-examination, but also to undergo Mammogram, because often, Breast Cancer tumors can be recognized before they are felt, and the earlier that Breast Cancer is treated, the more likely it can be safely removed and treated completely.

Truth - There's nothing wrong with monthly breast exams, but regular, breast awareness is more than sufficient to recognize potential breast cancer.

Fiction - Finding lumps is the only indication of Breast Cancer

All women understand that breast cancer can lead to tumors, which are referred to as lumps, but many women are unaware of other symptoms which are indicative of Breast Cancer which can be recognized, other than lumps. For example, unnatural breast discharge, scaliness and redness of the breast or nipple, pain and extreme sensitivity, dimpling, and irritation can all be signs of Breast Cancer. Some women may even experience an inversion of the nipple.

In fact, one rare but particularly dangerous type of breast cancer, known as Inflammatory Breast Cancer, is characterized by swelling, thickened skin, and redness, rather than lumps. Never assume that changes in breast health are benign or simply caused by infection. Visit a physician as soon as you can.

Truth - Lumps are the most commonly recognized symptom, but different cancers have different symptoms, and you should always take the proper precautions and make an appointment with a medical professional at the first sign of breast trouble.

Fiction - Mammograms Are Barely Worth the Time

Some women, unfortunately, have lost their faith in the effectiveness of the mammogram. In reality, mammograms are quite effective at recognizing breast cancer, with a success rate of between 80% and 90%. There's no data which can accurately reflect how Mammograms mitigate mortality risk, but there is near universal agreement that Mammograms save women's live on a regular basis. The general consensus is that when women turn forty, they should start getting yearly Mammograms.

Truth - Mammograms are an effective means to monitor for breast cancer.

Fiction - Deodorants Can Cause Breast Cancer

There are websites and emails which claim that Deodorants and Antiperspirants have the ability to cause breast cancer, by inhibiting immune function by blocking the lymph nodes. By inhibiting immune function, they supposedly increase toxin concentrations in the breast tissue There is next to no evidence that suggests that this is even a possibility.

One major study surveyed whether women with and without breast cancer used deodorant, in an attempt to see if there was any correlation with the use of such products and breast cancer. No significant connection was found. Shaving also had no notable impact on breast cancer rate.

Truth - Antiperspirants have absolutely zero noted connection with Breast Cancer.


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