HOW HIGH IS TOO HIGH?

Know your numbers, blood pressure numbers that is.  It's true what they say, "Knowledge is power", or at least it is in this example. If you know you have high blood pressure you then have the opportunity to lower it, and the sooner you take that first step the better.

  

Many people have high blood pressure for many years without knowing about it. High blood pressure is often termed the Silent Killer because it usually has no symptoms. The only way to find out if your blood pressure is elevated is to have your blood pressure checked.

Recommendations
High blood pressure (hypertension) is defined as an adult having a systolic pressure of 140 mm Hg or higher and/or a diastolic pressure of 90 mm Hg or higher.

Blood Pressure	Systolic	Diastolic
Optimal	Less than 120	Less than 80
Normal	Less than 130	Less than 85
High Normal	130 - 139	85 - 89
Hypertension	140 or higher	90 or higher

 

Elevated blood pressure is harmful to the body because it causes the heart to work harder than normal, leaving both the heart and arteries more prone to injury. High blood pressure also increases the risk of heart attack, stroke, and damage to the eyes, kidney failure, atherosclerosis and congestive heart failure. High blood pressure combined with other risks, such as obesity, smoking, high blood cholesterol or diabetes greatly increases the risk for heart attack or stroke.

When high blood pressure persists without treatment, the heart must work harder to pump enough blood and oxygen to the body’s organs and tissues. When the heart is over-worked for extended periods of time, the heart tends to enlarge and weaken. Arteries also suffer from elevated blood pressure, becoming scarred, hardened and less elastic over time. 

Treating High Blood Pressure
Treatment may include a low-fat, low-salt diet, losing weight, quitting smoking, reducing alcohol intake, and getting more exercise You and your doctor can determine the most effective treatment for you.. In addition, many medications can be used to reduce and control your high blood pressure. With effective monitoring and treatment, you can help control your blood pressure and reduce your risk of stroke, kidney and heart failure and heart attack.

For more wellness tips, go to http://dcwellnesswednesday.blogspot.com/

Nancy Larson @ my.healthiswealth@comcast.net

How high is too High?

THE TOES HAVE IT!

Wednesday 17, 2013

An ingrown toenail occurs when the edge of the nail, usually on the big toe, grows into the skin adjacent to it. According to Catherine Moyer, DPM, if left untreated may result in infection. Signs of an infection include redness, swelling, and discharge at the edge of the toenail. Inflammation may increase to the point where the skin at the edge of the toenail swells over the side of the nail.

Most people have had a minor problem with a toe, foot, or ankle. My son has dealt with an ingrown toe for weeks, the pain was excruciating, especially when playing soccer! Most of the time our body movements do not cause pain, but it's not surprising that symptoms develop from everyday wear and tear or overuse Most of the time our body movements do not cause pain, but it's not surprising that symptoms develop from everyday wear and tear or overuse. Toe, foot, or ankle problems can also occur from injuries or the natural process of aging.

The American Podiatric Medical Association (APMA) suggests a few tips to help keep feet healthy.

1. Don't ignore foot pain—it's not normal. If the pain persists, see a podiatric physician.
2. Inspect your feet regularly. Pay attention to changes in color and temperature of your feet. Look for thick or discolored nails (a sign of developing fungus), and check for cracks or cuts in the skin. Peeling or scaling on the soles of feet could indicate athlete*s foot.
3. Wash your feet regularly, especially between the toes, and be sure to dry them completely.
4. Trim toenails straight across, but not too short. Be careful not to cut nails in corners or on the sides; it can lead to ingrown toenails. Persons with diabetes, poor circulation or heart problems should not treat their own feet because they are more prone to infection.
5. Make sure that your shoes fit properly. Purchase new shoes later in the day when feet tend to be at their largest and replace worn out shoes as soon as possible.
6. Select and wear the right shoe for the activity that you are engaged in (i.e. running shoes for running).
7. Alternate shoes—don't wear the same pair of shoes every day.
8. Avoid walking barefooted—your feet will be more prone to injury and infection. At the beach or when wearing sandals always use sun block on your feet as the rest of your body.
9. Be cautious when using home remedies for foot ailments; self-treatment can often turn a minor problem into a major one.
10. If you are a person with diabetes it is vital that you see a podiatric physician at least once a year for a check-up.

 

Nancy Larson is the Human Resources Director Delaware County Government

Your Snacks Can Make or Break Your Diet

Snacking isn’t “bad” if you do it in moderation and make healthy choices.  Healthy, good-for-you snacks can be a part of a healthy diet – which you need to do to live healthfully.

SparkPeople.com suggest that it`s not the act of snacking, but what we are choosing. Snacking actually is a good nutritional practice, as long as we select healthy foods and control the portion.

There is definitely a wrong way and a right way to snack. You should avoid sugary items like candy and soda, and shouldn’t be consuming enough calories to constitute a meal. When visiting the vending machine, look for foods that will satisfy you and keep you feeling fuller such as nuts, peanut butter crackers or a nutritional bar. Fruits and vegetables are always a safe bet because they are low in fat and calories. Yogurt, fruit smoothies, even a slice of whole-wheat toast all make great snacks during the day.  I usually have “healthy” snacks available throughout the day that prevents me from consumin the wrong foods…SWEETS!

You can sabotage your diet with unhealthy nibbles throughout the day, so stick to nourishing foods whenever possible. If you know you have a weakness for junk food (sweet tooth here), do yourself a favor and don’t purchase these items next time you are at the grocery store. Then you won’t have to fight the temptation of ice cream or potato chips when hunger pangs hit. Remember, a balanced healthy snack will keep your blood sugars from dropping too low between meals.

Remember, healthful snacking starts in the grocery store. What you bring home is what you will eat. Shop in the perimeter of the grocery store and avoid those interior isles where the processed snack foods tend to be.

Healthful snacks are a balance of carbohydrate, protein, and fat. They are naturally high in fiber, which keep us fuller longer. Try to keep snack choices at about 200 calories.

Choose some of these items to keep your snack on track and prevent a snack attack:

·        Trail mix with whole grain cereal, dried fruit and nuts

·        string cheese and carrots

·        apple with peanut butter

·        whole grain crackers with almond butter

·        yogurt with nuts

·        turkey and bell pepper roll-ups

·        hummus on ½ whole wheat pita

·        tuna salad on 1 slice whole wheat bread

Snacking might be the missing ingredient that will help you reach our weight loss goals. 

To Eat or Not to Eat

Did you know what you eat before you exercise actually depends on when you exercise. Some people do have a hard time exercising without eating first, (I always feel better eating a slice of toast or something) especially if it’s been a long time since their last meal or snack.

According to SparkPeople.com, these individuals often are more sensitive to changes in their blood sugar levels, which fall during the first 15-20 minutes of workout. A drop in blood sugar can cause tiredness, mild dizziness, or even faintness—especially if your blood sugar was already low,

but eating something beforehand can help prevent this. Be aware of your own health, if you have diabetes or hypoglycemia, you’ll probably want to eat before your workout. If you get very hungry during a workout (and it interferes with your energy levels or focus), or become so ravenous after an exercise session that you end up overeating, try eating before you hit the gym to avoid these problems.
Remember to listen to own body, if eating before exercise upsets your stomach or you like to exercise first thing in the morning or at a time when eating first isn’t convenient, don’t feel like eating first is a must.

 Mayo clinic tries to clarify some questions and concerns on eating before exercise:

·                        You will want to eat a combination of low-glycemic carbohydrates such as whole-grain bread, some protein or vegetables if you exercise later in the morning or day.

·                        You may be a person who exercises in the morning 10 to 15 minutes after rising, chances are you don’t really need or feel like eating anything until you finish your workout.

·                        If your workout lasts less than 30 to 40 minutes, you may want to drink a few glasses water before your workout.

·                        You need to have some juice, a few pieces of fruit or bring some juice with you to drink during your workout if your workout lasts longer than 40 minutes.  

·                        If you are hungry an hour before your workout, have a small smoothie with protein, frozen fruit and yogurt, or fruit and nuts.

After a workout, your body is starving for nourishment, so kick-start the healing process and adaptation of muscle growth with fresh fruit with yogurt, or any light combination of protein and carbohydrates

Some additional tips:

Your Pre-Exercise Fluid Needs
Being well-hydrated will make your exercise easier and more effective. Try to drink 16-20 ounces of water during the 1-2 hours before starting your workout.

Your Pre-Exercise Meal or Snack
News flash: Most of the fuel you use during exercise doesn’t come from the food you’ve recently eaten! It actually comes from the carbohydrates (called “glycogen”) and fat that’s stored in your muscles, liver, and fat cells. That’s enough to fuel 1-2 hours of very intense exercise or 3-4 hours of moderate intensity exercise.

Contact Nancy Larson @ my.healthiswealth@comast.com