How to Lower your high blood pressure naturally with potassium rich foods
The rate of high pressure and other related diseases such as diabetes and heart disease continues to rise. The health of our nation faces too much risk and that can be attributed to the way we eat. Sadly, people still eat foods that are unhealthy, without caring about the intake of natural fats, fiber, and essential nutrients that help our bodies fight disease. High blood usually gives rise to strokes, heart attacks, and even death.
The average American diet delivers too little potassium and too much sodium. On the flip side, eating to reverse the imbalance could control or prevent high blood pressure. Eating high levels of potassium translates to one losing more sodium via urine. Potassium also assists in the reduction of the tension in the blood vessels walls and this additionally lower one's blood pressure.
Potassium and your diet
An average adult should consume 4700 milligrams of potassium per day so that they can maintain good health. It is however not a fixed amount given that the amount of dietary potassium that is required to control blood pressure varies from day to day and from meal to meal and it is mainly impacted by the amount of sodium that an individual is consuming and the metabolism of their body. It is thus hard for one to tell you the exact amount of potassium that you should intake but having an efficient balance will help you offset average sodium intake.
Foods that lower blood pressure
Many of the elements of the DASH diet (Dietary Approaches to Stop Hypertension), are good natural sources of potassium. Vegetables and fruits are a good source of potassium, fiber, vitamins, and minerals. They help in the reduction of the adverse effects of salt which is why it is advisable that you consume at least five portions of fruits and vegetables daily. The consumption of potassium from fruits and vegetables will not only assist in the control of blood pressure but it will help one avoid heart problems, bowel problems, and certain types of cancer.
Boiled beans have the highest concentration of potassium among all foods and has low sodium levels and you should include it in most of your dishes. Low-fat milk, meat, and fish are also rich in this element. Other foods that lower blood pressure include sweet potatoes, avocado, orange juice, honeydew melon, prunes, mushrooms, fat-free yogurt, spinach, tomatoes, peas, apricots among others. While increasing the levels of potassium consumption can help lessen the blood-pressure raising effects of sodium, you ought to also break up with unhealthy lifestyle habits.
It is possible to have too much of a good thing. Potassium consumption needs to be regulated so that you don’t overdose on it. This element could be harmful to individuals with kidney problems or any other condition that relates to the way one’s body handles potassium. It is, therefore, necessary to consult your doctor if you wish to increase your intake of potassium and by all means avoid taking potassium supplements.
One of the concepts that have largely gained dominance in the contemporary times is the use of healing herbs. We should not underestimate the power of plants in as far as their potential to heal our bodies is concerned. People from different cultures, especially the primitive ones with low development and no artificial medicine have advanced the use of herbs for healing purposes, and have been able to survive harsh conditions and illnesses.
Benefits of healing herbs
Literally, there are a few health, body, mind issues that healing herbs cannot help, from liver functions, fatigue, parasite removal, immunity, overheating to fevers. Combination of herbs is effective and it may act as a prescription for one's illness. The healing herbs have within them properties that help in the prevention of myriad issues such as inflammation, bacterial infections, muscle spasms among others. The major benefit is that the medicine from herbs is natural meaning that one is sure that they are taking 100 % pure natural product. Herbs act as preventative medicine, which means one can avoid diseases even before they get sick.
Sage is known for helping with sore throats, prevents food poisoning, lowers cholesterol levels, and may fight cancer. Sage helps relieve indigestion, skin inflammations, boosts cognition, and promotes bone health while the peppermint helps reduce stomach aches, clears respiratory tract, freshens bad breath, relieves headaches, and releases tight muscles. Please note that when pregnant or nursing please confer with your doctor before using any herbal treatments.
How to grow healing herbs
To save huge amounts of money spent searching for medicinal herbs, you can grow them in your backyard or even indoors. When it comes to selecting the method of planting, choose whatever to use seeds or seedling, depending on their availability, and your convenience as well as experience. Seeds are more economical and they will help produce vibrant plants. The process of starting with seeds can, however, be long and highly inefficient due to the germination rate problems. Seedlings will cost more but are highly efficient with sooner harvests.
The herbs will need moderately rich soil so you should enrich the soil in your garden with manure but only use organic manure. Also, there are a few options when it comes to other places where you can plant your herbs in, aside from the garden. For instance, you can plant in window boxes, pots, and grow bags. Whichever choice you make; you must keep in mind the fact that the most important thing is the drainage. Water your herbs every day, keep them trimmed and give them space to breathe and grow.
One of the commonly grown healing herbs is the Echinacea which is a super immune booster. It is grown in the flower garden as an ornament. This herb has antiviral and immune enhancing properties. It can help in the healing of upper respiratory infections and is popular for relieving colds. For use, you pick the flower (the best time is to harvest Echinacea flower heads when they are just coming into flower) along with the root and hang until dry. Once dry this popular herb can be seeped in hot water for a powerful tea.
Interested in Smart Gardening, right in your home? We love these ideas from Click and Grow:
What a rare thing is it to find a native food that is not only sweet but also possesses a myriad of health benefits? Well, this is what America’s native food product, maple syrup, provides. It is produced from the maple tree and contains a number of nutrients including manganese, zinc, potassium, and sugar among many others. These nutrients contain rich health benefits as discussed below.
Facilitate the Normal Functionality of the Brain
Manganese is a vital mineral that is required by the brain for it to function normally. Maple syrup contains an ample amount of manganese to aid in brain functions. Additionally, it also protects the brain cells from any sort of damage. Considering the fact that most of the body functions rely on the brain, it is very important to ensure you consume maple juice to provide your brain with the appropriate dose of manganese.
Increment of the Metabolism Process
Metabolism plays a major role in providing the human body with energy and nutrients. For one reason or another, the rate of metabolic processes differs from one person to the other. The use of maple syrup can help boost the metabolic reactions in the body. The syrup is endowed with minerals and vitamins that act as enzymes during the metabolic reactions. Consumption of the syrup ensures a more energetic and healthy you.
One great way to get the benefits of Maple syrup is to use it in a detoxifying lemon Tea. Just add hot water, fresh Lemon juice, pure maple syrup, and cayenne pepper. Another great idea is using Maple Syrup as a sweetener in your Fruit and Vegetable Smoothies, in your oatmeal and to sweeten plain yogurt.
Warding off ‘Super Bugs’
For a long time, people have shied away from antibiotics due to their side effects and also the resistance that they build in the body. They have however been the most common mode of fighting bacteria for a very long time. Following their habit of resistance building, they have been unable to fight ‘super bugs’. Maple syrup has been proved to impair the side effects of the antibiotics and also improve their efficacy. This has greatly helped in subduing super bugs.
Prevention of Diabetes
Cane sugar tends to have a higher glycemic index that causes sugar levels to rise beyond normal. Maple syrup beats it in the sense that, it has a lower glycemic index that helps maintain normalcy in the blood sugar level in the body. On top of that, the syrup contains Abscisic acid which plays a huge role in increasing the sensitivity of insulin. For diabetic patients, the acid also facilitates the production of more insulin from the pancreas.
A normal digestive system faces inflammation from time to time. The problem sets in when the inflammation escalates to a chronic level. Chronic inflammation has been a cause of liver complications and even causes some type of cancers. Scientists recently discovered that maple syrup contains polyphenols that prevent and combat inflammation before it maims the liver.
From the foregoing discussion, it is safe to state that maple syrup is crucial for the overall health of the human body. Additionally, it is produced naturally devoid of any chemicals and is therefore very safe for consumption. Kill two birds with one stone by enjoying natural sweetness while boosting your health.
Make sure when using Maple Syrup you are buying “Pure” maple syrup. Some syrups you see in the stores are just white sugar syrup with maple flavoring. These will not give you the benefits of Pure Maple syrup which comes out of trees. You also don’t want any additives in your Maple syrup so opting for an organic version is your best bet.
Over the past few years, scientists have come to realize that light could be used for healing purposes. This is in reference to specific light wavelengths used in certain doses. The use of light for healing is referred to as photobiomodulation, which is specific to the use of red or near-infrared light. The way healing light works is that it helps in the stimulation, regeneration, healing or protection of the tissue that has been injured or that which is degenerating.
Benefits of light therapy
Healing light is highly beneficial and is treating spiritual, physical, emotional, and mental problems. Some of the benefits of using the therapy include:
Common disorders which affect the brain include stroke, global ischemia, dementia, depression, anxiety, post-traumatic disorder among others can be positively affected by the use of light therapy. Studies even indicate that PBM may be used to enhance cognition amongst normal healthy people.
There has been the development of low-level laser therapy whereby LED light is applied in the stimulation of wound healing as well as the elimination of inflammations within the neck, tendonitis, and the carpal tunnel syndrome.
Near-infrared (NIR) is the wavelength of light that the diseases respond to during therapy. The NIR light heals by making sure that oxygen binds well with cytochrome oxidase so as to form protectors and stimulate metabolism. A blue light will help in creating a toxic environment which will trigger the immune system and this hastens the healing process. Most doctors are considering this type of therapy due to the fact that it is cheap and simple to use. Additional research has also indicated that light therapy helps in activating the lymphatic system in a way that it improves protection against toxification.
Both red and near-infrared light therapy can be used in conjunction with other technologies to improve treatment and achieve better results
If you’ve ever had difficulty sleeping, you’ve probably heard of or used white noise. But did you know pink noise also exists? Well, it does and has been getting a lot of research attention lately. You may be asking yourself now, what is this pink noise? Pink noise refers to signals or sounds with a frequency spectrum. It is used to refer to any noise that has a power spectral density which takes the form of:
S(f)a1/ f a, where f is the frequency and a lies between 0 and 2.
The pink noise can be achieved naturally from natural sources. Some examples are a Rain storm, Waterfalls and Waves crashing on the beach. Pink noise is different from white noise in that, the frequency increases while the power per hertz decreases, with white noise, the power per hertz is equal throughout all frequencies.
How it can help an exercise workout, happiness and health
Pink noises are best known to improve one’s sleeping time, especially for the elders. Example of pink noise is the sound of a waterfall. The noises exhibit a rhythm through their rise and falls which are synchronized to the rhythms of the brain waves often slow than those that occur during sleep time. The pink noise will increase ones time spent in a deep sleep since they refresh the slow-wave sleep and they consequently improve one's memory. The health of the brain is thus boosted by the innovative simple and safe non-medication approach. This is a potential tool that could be adopted for boosting memories among the elderly thereby reducing memory decline relating to age.
The pink noise facilitates slow-wave sleep which is beneficial given that this type of sleep is associated with reduced diabetes, stroke or related other heart diseases. Nearly all the diseases that are fatal have a cause which links to one not having a good sleep. Therefore, improving one's sleep can help reduce the risk of getting these diseases.
When it comes to exercise and workout, the pink noises are known to boost one’s effort to reduce weight and stay in shape. This is because the deep satisfying sleep experienced by the individual will allow the body to function efficiently and thus one's intention in the mind will smoothly be fulfilled.
Where to get pink noise
Pink noises have previously been discovered from statistical fluctuations of extraordinary biological and physical systems. Fluctuations in tides, heartbeats, quasar light emissions, river heights and firings of single neurons are among the areas where pink noises are produced.
Electronic devices may be used to produce pink noises in form of MP3. Compression of MP3 creates long pink noise files which will assist in filtering the high-frequency energy. The main source of pink noises within the electronic devices involves the slow fluctuations of condensed materials of the electronic tools. The sources of the fluctuations will include the fluctuating occupancies of traps in semiconductors or the fluctuating configurations of defect metals. With the advancement of technology, there has been an innovation of pink noise applications that may be installed on mobile phones.
For an example of Pink noise click the box below to listen.
Back in the 60s and 70s before modern weight loss techniques were invented, there were ways that were employed to reduce weight. Interestingly, some of those old techniques are coming back to light again with claims of authenticity and effectiveness. Having tried various modern methods in vain, some people have resorted to the old methods to try their luck. Some of these methods include The Grapefruit Diet, Cabbage Soup Diet, and Cottage Cheese Diet.
The Grapefruit Diet
This type of diet basically involves the consumption of grapefruit or its juice before every meal. The 12-day meal plan is highly rich in protein and fat. Its main intention is to reduce the most amount of weight within the shortest time possible. The diet is based on a few rules like avoiding extremely hot or extremely cold foods. The explanation behind this rule is that grapefruit contains a lot of fat-burning enzymes which require conducive temperatures in order to be effective.
Generally, the diet has registered magical results among many people since the 1930s. However, there have been claims that the weight loss has to do majorly with the meals that are taken alongside the grapefruit. It is scientifically proven that grapefruit is a very nutritious and low-calorie citrus fruit. There is no scientific proof that grapefruit itself has anything to do directly with the weight loss. The meals accompanying the diet are the ones that play the major role.
Cabbage Soup Diet
This diet has registered remarkable results in terms of weight loss. It requires one to consume cabbage soup three times a day. The soup must be fat-free or accompanied by other meals which are fat-free and starch free. The diet runs for seven days and is very rich in fiber. It’s however important to note that health specialists have labeled the diet as very unhealthy as it deprives the body of many vital nutrients. The body is rendered weak and defenseless from diseases. Conclusively, the diet works in terms of weight reduction but it does that at the expense of your health.
This diet may be a little retro but it still is a reliable fast weight loss technique. The good thing about it is that it is low in calories yet it has rich nutrients like proteins and calcium which come in handy in building bones in the body. This diet plan is based on the principle that the first step to losing weight is cutting down on the calories one consumes.
Cottage cheese can be compared to consuming eggs during breakfast in the essence that it keeps you full hence reducing the amount of food you are likely to consume during the day. However, the diet is very low in calories and takes your body into starvation mode. This increases cravings and may result in a drop in metabolism. Too much sodium may also cause bloating, water retention, and puffiness. To increase its versatility, cottage cheese can be dressed with fruits.
So, should you try them?
Almost all of these types of diets will work short term because of the reduction of calories. Using one of these techniques may result in weight loss but we suggest a more balanced approach to meet all of your nutritional needs.
One of the most important and widespread addiction in the contemporary times is sugar addiction. Sugar is a widely used ingredient present in most of the processed products and it would be a nutritional challenge to identify those foods that do not contain sugar or high-fructose corn syrup. Despite the past continuous campaigns on the need for cutting back on sugar consumption, sugar still remains to be highly consumed making a third of our calorie intake. Sugar consumption results in a dramatic fall in blood sugar, which leads to loss of self-control and more cravings for unhealthy, high-calorie foods.
Why do we crave sugar?
The brain has reward and pleasure centers which are the centers responsible for the release of neurotransmitters referred to as dopamine. Sugar triggers these centers and they are responsible for the ‘feel good’ feeling. The brain finds the crunch and sensation of sugary food interesting every time, and that’s why you can eat a whole tub of ice cream and still be ready to eat another. Your sugar craving could also be as a result of a need for hydrochloric acid and pancreatic enzymes, possible yeast overgrowth, hidden food allergies, digestive dysfunction, and possible gut dysbiosis.
Some people crave sugar when they experience certain emotions. For instance, you might connect eating sugary foods with feelings such as boredom, happiness, frustration, loneliness, and sadness. An emotional connection with sweets might cause someone to crave sweets if they need to pass time, want to celebrate, or longs for comfort.
Dangers of sugar addiction
There are various side effects associated with sugar addiction:
Too much consumption of sugar results in a condition where the body is unable to control blood sugar levels. This is called diabetes. The symptoms will include numbness of the feet and hands, fatigue and a constant feeling of hunger and thirst. Once a patient is diagnosed, they are required to constantly check their insulin levels and it’s a tedious exercise.
Hypertension is the other side effect associated with sugar addiction and the development of high blood pressure which if untreated could lead to heart problems.
This is a disorder which is caused by high cholesterol levels in the body due to high carbohydrates in the body. It causes a lipoprotein metabolic inefficiency.
Nutritional balancing is the major way through which you can stop sugar cravings.
To break the sugar craving cycle, ensure that you:
Sugar cravings and addiction affect everyone but the key to dealing with it is understanding how you got the addiction in the first place and making changes to lessen and ultimately eliminate the problem.
You can’t go to the grocery store shelves or browse social media without coming across coconut oil. It is one of the few foods that fall under the classification of “superfoods.” The benefits and uses of this sweet-smelling wonder oil go beyond what most people realize. Coconut oil consists of medium-chain fatty acids which are not readily stored as fat because they are processed by the liver, are easier to digest, provides instant energy, and are antimicrobial and antifungal. Let’s look at the impressive benefits of coconut oil.
Coconut oil contains capric acid, lauric acid, caprylic acid, and antimicrobial lipids, which have antiviral, antibacterial, antifungal properties. When lauric acid is digested, the body converts it into a substance known as monolaurin, which is effective in killing pathogens like viruses, bacteria, and fungi that cause diseases such as yeast infections, herpes, cytomegalovirus, and influenza.
Contains healthy saturated fats
The saturated fats may help convert LDL cholesterol (bad) into a less harmful form while increasing the HDL cholesterol (good). High cholesterol levels may lead to heart diseases such as high blood pressure and high cholesterol levels. Lauric acid present in coconut oil helps prevent heart diseases and also reduces injury and damage to arteries. Consumption of coconut oil, therefore, can help reduce risk factors and promote a healthy heart. Also, this oil improves insulin secretion and helps in controlling blood sugar. This helps prevent and treat diabetes.
Used as a carrier oil in aromatherapy
Aromatherapy is an alternative form of medicine that works to improve the psychological and physical well-being. In aromatherapy, coconut oil is used as a carrier oil since it gets absorbed into the skin easily. This helps in the absorption of herbal extracts and other oils mixed in it for treatment, without altering the properties of products mixed in it. Moreover, unlike other oils and herbal extracts used in aromatherapy, coconut oil does not go rancid and when used as a carrier oil, it prevents the other oils, medicines, or herbal extracts inside of it from spoiling.
Improves skin issues
Coconut oil is wonderful as a moisturizer, sunscreen, and face cleanser, but can also be used to treat many skin disorders such as dermatitis, psoriasis, and eczema. The fatty acids, lauric and caprylic reduce inflammation both externally and internally and are a great solution for all skin conditions. Also, coconut oil helps protect and heal the skin thanks to its well-known antioxidant properties. It also delays sagging of skin and appearance of wrinkles, which are associated with aging.
Other great benefits of coconut oil
Pumpkins are featured in a variety of delicious treats and dishes during the holiday season. But did you know that this colorful and easy to prepare vegetable contains loads of nutrients? Here are some of the surprising health benefits of pumpkin that will have you reaching for an extra slice of pie at Thanksgiving.
Pumpkins get their orange hue from beta-carotene, an antioxidant that is converted to Vitamin A. According to the National Institute of Health, Vitamin A boosts vision especially in dim lighting. A cup of cubed pumpkin contains twice the recommended daily amount of Vitamin A. They also contain lutein and zeaxanthin, antioxidants that slow down the progress of degenerative eye disease that can lead to blindness.
Promotes Weight Loss
A cup of pumpkin contains about 50 calories and 3 grams of fiber. Because of this low calorie and high fiber content, you consume fewer calories and feel fuller for longer. This makes it a useful substitute for extra sugar in many recipes. Pumpkin puree can also be used as a spread in place of fatty nut butters. So the good news is, adding pumpkin to your baked goods and savory dishes can help place them on your weight loss food list.
Improves Heart & Muscle Health
Perhaps one of the most surprising health benefits of pumpkin is its high potassium content. With about 550 mg per serving, even higher than the much touted banana, this makes it one of the best foods for optimal muscle and heart health. Potassium aids in muscle recovery, so fitness enthusiasts should consider a pumpkin snack post workout.
Research shows that pumpkin seed oil which is rich in phytoestrogens is useful in preventing hypertension.
A Swedish study of men and women also revealed that a high fiber diet reduces risk of heart disease by up to 25%. Getting your fiber from vegetables such as pumpkin gives you the additional health benefits.
Boosts Prostate Health
Pumpkin seeds contain zinc which is essential for male sexual health. A study of young men revealed that low dietary intake of zinc led to low testosterone levels. The beta-carotene in pumpkin helps protect against certain cancers including prostate cancer. Research done in Taiwan also showed that pumpkin seed oil prevents unhealthy prostate growth in male rats.
Promotes Sleep and Improves Moods
If you usually have a hard time falling sleep, pumpkin may do the trick. It contains an amino acid called Tryptophan which is used to make serotonin, the neurotransmitter that helps you relax and fall asleep. Boosting your serotonin levels will also improve your mood.
There are many types of pumpkin you can eat to enjoy all these nutritional benefits. However, they vary in sugar, fat and water content, making some better for cooking than others. Some common pumpkin types are the Baby Pam, Cinderella, Baby Bear, Long Pie, Fairy Tale, New England Pie and Long Island Cheese.
For added health benefits of pumpkin, consume the seeds as they are packed with proteins and healthy fats.
Interested in getting more pumpkin in your diet? It’s easy! Pumpkin can be prepared just as you would any kind of squash. You can easily bake, grill or roast it. Any recipe that calls for squash, you can use pumpkin. All pumpkins are edible, but may have a slightly different taste (some are sweeter than others) and some have more edible “meat” than others. The Baby Pam and Casillas pumpkins are the most widely used because of their slightly sweeter flavor, but like previously stated, all pumpkins are edible.
Beneficial or Gimmick?
Eating a balanced diet helps keep your body functioning optimally and prevents nutritional diseases. Still, a lot of people experience nutritional deficiencies in their diet. To counter this problem, the food industry adopted fortification of common food products with extra nutrients. However, there are concerns that fortified foods are not the solution to nutritional deficiencies and may actually do more harm than good. Let us examine some fortified food pros and cons to understand these concerns better.
The Case for Fortification
Perhaps the strongest argument in the fortified food pros and cons debate is the eradication of diseases such as pellagra, rickets, goiter and beriberi due to filling nutritional deficiencies.
The Dangers of Fortified Foods
Vitamin overdoses have been linked to diseases such as colon-rectal cancer. Others, such as vitamin A pose a risk for birth defects when consumed in excess during pregnancy.
Most products that are fortified prominently advertise the fact. This may cause you to overlook their overall nutritional value or lack thereof. You also can't authenticate the claims companies make on the labels, meaning the amount of nutrients per serving may be misleading
A new study shows that when a snack food had claims that is was a good source of a specific vitamin people were less likely to check the Nutritional Fact label and were more likely to choose that product over a similar product not claiming the added nutritional benefits.
People in the study also felt that the product was healthier than the similar product that didn’t have the claim on the package, even though the products were virtually the same.
From the fortified food pros and cons, it is clear that they can help fill the gaps in our diet and prevent deficiencies. However, fortified foods should not be used as a substitute to whole foods from natural plant and animal sources. Care should also be taken not to consume more than the recommended daily values of a nutrient for your demographic. Also, always compare the nutritional label no matter what claims are made on the packaging of the product.
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