“Look at the average American diet: ice cream, butter, cheese, whole milk, all this fat. People don’t realize how much of this stuff you get by the end of the day. High blood pressure is from all this high-fat eating.”

Jack LaLanne

Factors in helping to reduce or decrease high blood pressure, also noted as hypertension are:

-STRESS REDUCTION

Stress is defined as feeling tense on the inside due to pressures from the outside. Most of us have many of these pressures, and some handle them better than others. Since stress makes the heart work harder, try to find ways to relieve the pressure you felt when stressed.

One way of coping with stress is to deal with your feelings. You may feel depressed, angry or anxious because you have high blood pressure. These feelings are normal. It may help to talk about how you feel with your family and friends. When you accept that you have high B/P, you can put your efforts into living a more productive, good life with dealing with the hypertension.

Many people find yoga, meditation and prescribed exercise helpful. Always check with your doctor before starting an exercise program to make sure you get clearance of what is safe for you by your primary doctor or cardiologist.

-Eat less SODIUM

Sodium is an important substance. It helps your body balance the level of fluid inside and outside of the cells. To keep up this balance, the body needs about 2000mg of sodium a day or less. Yet most of us eat 3000 to 6000mg of sodium each day.

Most people with high b/p are asked to eat less sodium. Sodium attracts water and makes the body hold fluid. To pump the added fluid the heart works harder. Also sodium in the body causes the arteries to vasocontrict increasing pressure in the vessels causing the pressure to rise.

Most people with high b/p are asked to eat less sodium at 2000mg or less a day and this is to prevent water retention and vasoconstriction in which both actions increase the blood pressure. Follow your doctor’s advice about your sodium intake.

Many prepared foods and spices are high in sodium. But, the most common source of sodium is table salt. Table salt is 40% sodium and 60% chloride. One teaspoon of table salt contains 2000mg of sodium.

HINTS TO LOWER YOUR SODIUM IN YOUR DIET:

-Season foods with fresh or dried herbs, vegetables, fruits or no-salt seasonings.

-Do not cook with salt or add salt to foods after they are on the table.

-Make your own breads, rolls, sauces, salad dressings, vegetable dishes and desserts when you can.

-Stay away from fast foods. They are almost all high in salt.

-Eat fresh, frozen or canned, unsalted vegetables. These have less sodium than most processed foods. Read the labels and if they don’t have a label DON’T EAT IT. Read the labels and eat the portioned size it says to for 1 portion with keeping a diary of what you ate with adding the sodium and when it reached 2000mg no more food that day with salt in it unless the doctor prescribes less.

-Buy water packed tuna and salmon. Break it up into a bowl of cold water, and let stand for 3 minutes. Rinse, drain and squeeze out water.

-Don’t buy convenience foods such as prepared or skillet dinners, deli foods, cold cuts, hot dogs, frozen entrees or canned soups. These have lots of salt. Be picky on what you eat.

-Again, read all labels for salt, sodium or sodium products (such as sodium benzoate, MSG). Ingredients are listed in the order of amount used. A low sodium label means 140mg of less per serving. Try to buy products labeled low sodium/serving. Do not eat products that have more sodium than this per serving.

-When you eat out, order baked, broiled, steamed or pouched foods without breading or butter or sauces. Also ask that no salt be added. Go easy on the salad dressing. Most are high in salt.

What not to buy:

-Canned Vegetables, sauerkraut. Self rising flour and corn meal. Prepared mixes (waffle, pancake, muffin, cornbread, etc…)

-Dairy Products- like buttermilk (store-bought), canned milks unless diluted and used as regular milk).   Egg substitute limit to ½ cup/day. Eggnog (store bought) and salted butter or margarine do not buy.

-Soups: Boullon (all kinds), canned broth, dry soup mixes, canned soups.

-Meats and meat substitutes not to buy= Canned meats, canned fish, cured meats, all types of sausages, sandwich meats, peanut butter, salted nuts.

-Prepared mixes (pie, pudding, cake) or store bought pies, cakes, muffins.

-Cooking ingredients to use low sodium type or limit to 2 tbsp/day=

Catsup, chili sauce, barbeque sauce, mustard, salad dressing.

-Drinks to stay away from Athletic Drinks (such as Gatorade), canned tomato or vegetable juice (unless unsalted).

Stay tune for part 3 on What to buy when dealing with high b/p or hypertension plus more.

“There are 2 numbers to our blood pressure or b/p (a top and bottom Ex. 120/80).  The top number measures your pressure when the heart is at work and the bottom represents your measure when the heart is at rest.”

Elizabeth Lynch RN (an RN – 30 years and specialty is cardiac)

High Blood Pressure – what is it?

High Blood Pressure or Hypertension affects 80 million Americans and nearly half of the people in the UK between the ages of 65 and 74, and a large percentage of those between the ages of 35 and 65. One of the problems associated with high blood pressure is that you will probably not even know you have it until you happen to have your blood pressure taken during a routine physical examination.

Upon diagnosis, you may wonder why you never saw it coming. Most people don’t. Only those with severe high blood pressure experience any warning signs at all.

These signs can include headaches, impaired vision, and black-outs.

What is blood pressure ?

It is the measurement of the force that blood applies to the walls of the arteries as it flows through them carrying oxygen and nutrients to the body’s vital organs and systems. Naturally, our blood is under pressure as it rushes through our arteries. Even those with blood pressure in the normal range will experience an increase in their blood pressure during rigorous physical activity or during times of stress. It only becomes a problem when the blood continues to run high. This condition of blood pressure is known as hypertension or high blood pressure and in 95% of the cases, the cause of it is never known. However, we do know the factors that set a person up to develop hypertension.

Factors influencing High Blood Pressure

They are as follows:

NON-MODAFIABLE RISK FACTORS ARE 4:

1-HEREDITY-HIGH B/P RUNNING IN THE FAMILY

2-AGE-THE OLDER, THE HIGHER PROBABILITY YOU WILL END UP WITH B/P DEPENDING ON YOUR HEALTH AND HOW GOOD YOU TAKE CARE OF YOURSELF.

3-SEX-MALES VS FEMALES

4-RACE-HIGHIER IN AFROAMERICAN AS OPPOSED TO WHITE.

MODAFIABLE RISK FACTORS=FACTORS YOU CAN CONTROL IN YOUR LIFESPAN.

Obesity – those with a body mass index of 30 or more

Drinking more than 2 – 4 alcoholic drinks a day

Smoking

High cholesterol

Diabetes

Stress and anxiety

Excessive salt consumption

______________________________________________________

Possible causes of High Blood Pressure

Sometimes the cause of a person’s high blood pressure is determined, but this happens in only 5% of the cases. When a cause is found, the person is diagnosed with secondary high blood pressure [hypertension]. In most of these cases, the cause can be linked to an underlying illness such as kidney disease, adrenal gland disease, or narrowing of the aorta. Contraceptive pills, steroids, and some medications can also cause secondary high blood pressure [hypertension], though instances of this are not all that common.

High Blood Pressure and the important numbers

We hear the numbers, but do we really know what they mean? Since your blood pressure numbers can help you to understand your overall health status, it is important that you keep track of it. By knowing where your numbers are right now, you can head off such serious high blood pressure complications as angina, heart attacks, stroke, kidney damage, and many others that might surprise you – like eye problems and gangrene.

Medical professionals generally provide your blood pressure to you in terms of two numbers – a top one and a bottom one. For example, if your blood pressure is 120/80, they may say that you have a blood pressure of 120 over 80. Here is a definition for these numbers:

The top figure– this is your systolic blood pressure. It measures the force of blood in the arteries as your heart beats. The top number means the pressure is reading your heart at work.

The bottom figure – this is your diastolic blood pressure. It is the pressure of your blood when the heart is relaxed in between the times when it is pumping. Means the pressure is reading your heart at rest.

Your blood pressure requires monitoring when you have a systolic blood pressure of 140 or over and/or a diastolic blood pressure of 90 or over. Those with diabetes must maintain a lower blood pressure that those who don’t have the condition. Diabetics should maintain a blood pressure of less than 130/80.

Monitors for measuring High Blood Pressure

It is wise to monitor your blood pressure at home in addition to having it taken at your doctor’s office. This will allow you to provide your doctor with readings that have been taken over time, providing a more in depth look at your personal health condition. This will help him or her to prescribe the right hypertensive medication and treatment for your specific condition.

The best blood pressure monitors are those that take your measurement from the upper arm. Those that provide readings from the wrist or finger are not as reliable. You’ll also want to make sure that the blood pressure monitor you are considering has been proven in clinical trials. Trusted name brands include those made by Omron, LifeSource, Mark of Fitness, Micro Life, and A and D Instruments. There are other brands available – the important thing is to do your research.

Check in tomorrow and learn ways to reduce your blood pressure in Part 2.

QUOTE FOR WEDNESDAY:

“One in three adolescents in the U.S. is a victim of physical, sexual, emotional or verbal abuse from a dating partner, a figure that far exceeds rates of other types of youth violence.”

loveisrespect.org

QUOTE FOR TUESDAY:

“It helps keep the water (the amount of fluid inside and outside the body’s cells) and electrolyte balance of the body. Sodium is also important in how nerves and muscles work. Most of the sodium in the body (about 85%) is found in blood and lymph fluid.”

Web MD

First we’ll cover how water, electrolytes, proteins work in the body to understand how sodium (being a electrolyte) is so important with our health. Then we will cover how to use sodium therapeutically in our diet with knowing how it impacts how your future health and how it prevents with even help you in managing certain diseases or illnesses you already have.

Let us first understand the basics of the human body: a large percentage of body weight is composed of water that is containing dissolved particles of organic and inorganic substances vital to life. A young adult male is about 60% water whereas a female is 50%. Than the percentage of the body weight, that is WATER, declines with age. Since fat contains little water, the more obese a person gets the smaller the percentage of water weight is in that person.   Salt is what we call sodium (NA) + chloride (Cl)=Sodium chloride =NaCl, which are both an electrolytes. Water is distributed throughout the body, but in compartments that are inside our cells, outside of our cells (being plasma), and in our tissues. In these compartments with the water are electrolytes but in varying amounts. The largest percentage of water in our body is inside the cells. The body fluid in us is constantly being lost and replaced for normal body processes to occur.   If we eat daily food and fluids the body easily maintains the compartments in balancing the water and electrolytes in our body (remember the compartments are in the cells, outside of cells, and in the tissues).   We know the body receives water to these different compartments through our diet in what we eat (foods & liquids) and through the metabolism (break down) of the those foods & liquids=nutrition that we eat and through the body tissues. There are ending products from the metabolism (break down) of tissues in our body and our foods and fluids through digestion causing our body to have an ending result of toxins in the body but are body gets rid of them if functioning within normal limits. Two vital processes that do this which demand continual expenditure of water in removal of toxins is:

1.) removal of body heat by vaporization of water via the lungs and the skin(perspiration).      

2.)excretion of urea and other metabolic wastes by the kidneys dumping them in our urinary bladder; the stool also in our GI tract plays a role in this removal of metabolic wastes in evacuation.

Solid foods such as meats and vegetables contain 60 to 90% water . Note the normal daily replacement of water roughly equals the normal daily loss with an entire body functioning properly. The volume of water used in these processes varies greatly with external influences such as temperature and humidity.

All body fluids contain chemical compounds. Chemical compounds in solution may be classified as electrolytes or nonelectrolytes based on their ability to conduct an electric current in the solution. Electrolytes are either positive, which is a charged particle called an cation (electric current=Na+); or negative which is not a charged particle called an anion (no electric current=Cl-). This is why you’ll see an electrolyte banner or board up in the front of chemistry class or just in your chemistry book (a positive or negative sign after every abbreviation of each element). It’s letting you know if it is + or -. Proteins are special types of charged molecules. They both have a charge that is dependent on the pH of the body fluids. A normal pH in our plasma is 7.35 to 7.45 and at this level your proteins exist with a net negative charge. In our bodies compartments, when imbalances happen regarding fluids, electrolytes or proteins problems occur; acidity and alkalinity distribution in the body becomes effected.

What does this all mean?                                         

There are 3 main mechanisms for fluid and electrolyte movement in the body to help in maintenance of acid and base balances throughout the human body which are diffusion, osmosis, and filtration. Through these mechanisms transfer of water and electrolytes take place dispensing them in the body where they are needed.                                        

Electrolytes account for most of the osmotic pressure of the body fluids (this pressure is the concentration of solids in a compartment—example inside your cells is a compartment). Electrolytes are VITALLY important in the maintenance of acid and base (alkaline) balancing in all cells to all the plasma (outside the cell) to every tissue region of the body. These 3 mechanisms of delivery that balance the fluids and electrolytes in our body you need to have working correctly; but when the body ends up getting imbalances of electrolytes or fluids over a long period of time certain illnesses or diseases can arise. If a system fails in our body, this can put the electrolyte and fluid balance off causing health problems in our body; take for example. kidneys that play a major role in removing toxins from our bloodstream by pulling them out of the blood vessels that filter through the kidneys and allows the organ to dump the toxins into our urinary bladder where we excrete them.  When we void, the more yellow the urine means the higher the amount or concentration of toxins is in the urine and that was dumped in the urinary bladder by proper kidney function.   So if disease like renal (kidneys )failure occurs than this messes up the entire process of balancing the acid and base fluids in the body by allowing the toxics to stay in our body which causes them to be dumped elsewhere, like in our tissues=the body is trying to compensate. This will cause yellowing to the sclera, skin, etc… which we call jaundice and if not repaired you will die sooner in life.  

Now, let us get in the specifics of the electrolyte sodium chloride and health. Table salt is made up of the elements sodium and chloride – the technical name for salt is sodium chloride. Your body needs some sodium to work properly. Na in our body plays important roles and works with potassium. It helps with the function of nerves and muscles. It also helps to keep the right balance of fluids in your body. When Na gets high concentrated (in blood=hypernatremia) our body reacts by allowing more water in that compartment (ex. Plasma) to balance out the electrolyte and fluids in that compartment to prevent complications. Your kidneys control how much sodium is in your body. If you have too much and your kidneys can’t get rid of it, sodium builds up in your blood (hypernatremia). This can lead to health problems. In healthy individuals, the kidneys respond to excess sodium by flushing it out in the urine. Unfortunately, this also removes potassium. If potassium levels are low, the body tries to hoard it, which also means hanging onto sodium. Water follows sodium, leading to an increase in the amount of water in the body and the volume of blood in circulation. Excess sodium blunts the ability of blood vessels to relax and contract with ease causing your vessels to vasoconstrict which increases pressure in your vessels=high blood pressure (B/P)and may also overstimulate the growth of heart tissue. Blood pressure climbs, and the heart must work harder=stress to the heart. When we stress the heart out=overworked, lack of oxygen to the heart tissue happens=pain (we call it Angina that can be reversed) and if it continues can lead to a heart attack (scarring to the heart=damage done to the heart that’s not reversible). Also with constant high B/P with constriction of vessels in the brain this can cause the same stress=headache which if not resolved can lead to a stroke (scarring to the brain, again not reversible).   All of these responses are made worse by low potassium intake.

In some people, especially those already diagnosed with high blood pressure, heart failure, or impaired kidney functioning, the kidneys hang onto sodium no matter what, further complicating the disease they have and worsening their health.

One way to flush sodium out of the body is by getting more potassium. An interesting report from the Trials of Hypertension Prevention suggests that changing the balance between these two minerals can help the heart and arteries.

High blood pressure can lead to other health problems, especially uncontrolled.

Most people in the U.S. get more sodium in their diets than they need. A key to healthy eating is choosing foods low in salt and sodium. Doctors recommend you eat less than 2.4 grams per day. That equals about 1 teaspoon of table salt a day. Reading food labels can help you immensely in seeing accurately how much sodium is in prepared foods of your meals you eat.

Most of the focus on sodium and potassium centers on their effects on the kidneys, blood vessels, and heart.  But these minerals affect every part of the body, including the relentless breakdown and buildup of bone.  A diet high in sodium increases the amount of calcium excreted in the urine. This loss is especially prominent when calcium intake is low, as it is for so many Americans. Loss of calcium can contribute to osteoporosis, the age-related weakening of bones=easier fractures and brakes in bones.

One way to combat the problem is by taking in more calcium from food or supplements. Getting more potassium, in the range of the recommended 4,700 mg a day, can also help.

To be sure, there is more to bone health than sodium and potassium. Heredity, lack of exercise, hormone levels (low testosterone in men, low estrogen in women), and a dearth of vitamin D and vitamin K can also weaken bones. But it’s good to know that a positive change made for your heart is doing good things elsewhere in the body.

One way to prevent or fight high blood pressure and keep the heart healthy is to boost the amount of potassium you get while at the same time reducing your sodium intake. (Note: Check with your doctor before boosting your intake of potassium. Although it’s a good strategy for many, it can be harmful to people with kidney disease or heart failure, or those who are taking certain kinds of diuretics, or “water pills.”) Recommended if with any disease get clearance from your m.d. before making changes in your diet, activity, and any health habits (especially if a cardiac, renal, diabetes diagnosis)

The best way to get more potassium and less sodium is by eating more fresh fruits and vegetables, beans, fish, homemade foods, and low-salt versions of prepared foods. You can top the 4,700-milligram mark for potassium and stay under 800 mg of sodium by having regular oatmeal, orange juice, and coffee for breakfast; a peanut butter and jelly sandwich and milk for lunch; baked halibut, a baked potato with the skin, and a spinach salad with half an avocado for dinner; and some peanuts, raisins, a banana, and low-sodium V8 in between. The potassium-to-sodium ratio of this menu is 14 to 1. Best way to figure out the amount of sodium or potassium in your diet is count what the label of the food your eating states is in a serving and document it up in 24hrs and add it up. Add in some exercise and, though you aren’t living like people in the Stone Age, you might have arteries as healthy as they had.

To know what primary (prevention) or secondary management of diseases or illnesses caused by or effected by sodium blood levels in the body with learning how to control and take proper sodium intake as best as possible this can be accomplished by eating a healthy diet (low sodium), practice healthy habits, and even lose weight if necessary. Doing this will let you reach your optimal level of health. Having the knowledge in how to eat sodium healthy, how to lose weight by living healthy habits and eating healthy not just 3 mths or a year but for life with being able to treat yourself to treats and foods occasionally is the way to go but remember always consult your primary doctor especially those with high b/p or cardiac disease before making changes in activity or diet. 

Hyponatremia is a condition that occurs when the level of sodium in your blood is abnormally low. Sodium is an electrolyte, and it helps regulate the amount of water that’s in and around your cells.

In hyponatremia, one or more factors — ranging from an underlying medical condition to drinking too much water during endurance sports causes the sodium in your body to become diluted. When this happens, your body’s water levels rise, and your cells begin to swell. This swelling can cause many health problems, from mild to life-threatening.

Hyponatremia treatment is aimed at resolving the underlying condition. Depending on the cause of hyponatremia, you may simply need to cut back on how much you drink. In other cases of hyponatremia, you may need intravenous fluids and medications.

Sodium we know what systems it effects from yesterday’s article on sodium in general of how it works in the human body.  If you don’t know and didn’t get a chance to read it yesterday stop this article going to yesterday’s to read over the general information of how sodium works and effects the human body.  This will help you understand the signs and symptoms easier.

Hyponatremia signs and symptoms may include:

• Nausea and vomiting
• Headache
• Confusion
• Loss of energy and fatigue
• Restlessness and irritability
• Muscle weakness, spasms or cramps
• Seizures
• All the way to a ComaA normal sodium level is between 135 and 145 milliequivalents per liter (mEq/L) of sodium. Hyponatremia occurs when the sodium in your blood falls below 135 mEq/L.
• Many possible conditions and lifestyle factors can lead to hyponatremia, including:
• Sodium plays a key role in your body. It helps maintain normal blood pressure, supports the work of your nerves and muscles, and regulates your body’s fluid balance playing a particular role in acid and base balances inside our blood stream working with in particular potassium.

• Certain medications. Some medications, such as some water pills (diuretics), antidepressants and pain medications, can cause you to urinate or perspire more than normal.  Medications that increase your risk of hyponatremia include thiazide diuretics as well as some antidepressants and pain medications. In addition to the recreational drug Ecstasy has been linked to fatal cases of hyponatremia.
• Heart, kidney and liver problems. Congestive heart failure and certain diseases affecting the kidneys or liver can cause fluids to accumulate in your body, which dilutes the sodium in your body, lowering the overall level.
• Syndrome of inappropriate anti-diuretic hormone (SIADH). In this condition, high levels of the anti-diuretic hormone (ADH) are produced, causing your body to retain water instead of excreting it normally in your urine.
• Chronic, severe vomiting or diarrhea. This causes your body to lose fluids and electrolytes, such as sodium.
• Drinking too much water. Because you lose sodium through sweat, drinking too much water during endurance activities, such as marathons and triathlons, can dilute the sodium content of your blood. Drinking too much water at other times can also cause low sodium.
• Dehydration. Taking in too little fluid can also be a problem. If you get dehydrated, your body loses fluids and electrolytes.
• Hormonal changes. Adrenal gland insufficiency (Addison’s disease) affects your adrenal glands’ ability to produce hormones that help maintain your body’s balance of sodium, potassium and water. Low levels of thyroid hormone also can cause a low blood-sodium level.
• The recreational drug Ecstasy. This amphetamine increases the risk of severe and even fatal cases of hyponatremia. In acute hyponatremia, sodium levels drop rapidly — resulting in potentially dangerous effects, such as rapid brain swelling, which can result in coma and death.Seek emergency care for anyone who develops severe signs and symptoms of hyponatremia, such as nausea and vomiting, confusion, seizures, or lost consciousness.
• Call your doctor if you know you are at risk of hyponatremia and are experiencing nausea, headache, cramping or weakness. Depending on the extent and duration of these signs and symptoms, your doctor may recommend seeking immediate medical care.
• Premenopausal women appear to be at the greatest risk of hyponatremia-related brain damage. This may be related to the effect of women’s sex hormones on the body’s ability to balance sodium levels.
• In chronic hyponatremia, sodium levels drop gradually over 48 hours or longer — and symptoms and complications are typically more moderate.
• Also for older adults they may have more contributing factors for hyponatremia, including age-related changes, taking certain medications and a greater likelihood of developing a chronic disease that alters the body’s sodium balance.