16 Non-Drug Ways to Lower Blood Pressure By Rebecca Abma

All too often, diabetes and hypertension go hand in hand. As many as two out of three adults with diabetes have hypertension (high blood pressure), too. And both conditions increase your risk of heart attack, stroke, and eye and kidney diseases.

Like blood sugar, your blood pressure levels can fluctuate throughout the day. Normal readings are at or below 120/80 mmHg, but a single reading above that isn't cause for alarm. Hypertension is defined as two or more consecutive readings above 140/90.

However, people with diabetes have a lower blood pressure target than the general public: Because of the increased risk of heart disease that comes with diabetes, the American Diabetes Association and the National Institutes of Health recommend that people with diabetes keep their blood pressure below 130/80.

If your blood pressure is elevated, your doctor may recommend lifestyle changes, such asfollowing the DASH diet, before prescribing medication. The following are some other, non-drug blood-pressure reducers worth adopting whether or not you have hypertension.

1. Cut back on salt. It's no surprise that sodium can raise your blood pressure. If everyone in America cut their salt intake to no more than 1,500 mg a day, 16 million cases of high blood pressure would be prevented every year, according to the Centers for Disease Control and Prevention. (Current average daily intake for Americans exceeds 3,400mg.)

2. De-stress. A recent review of 107 studies on stress reduction techniques and blood pressure found that Transcendental Meditation, biofeedback, stress management training, and progressive muscle relaxation were all effective in lowering blood pressure.
Also, a study presented at the American Society of Hypertension's annual meeting in May 2008 found that listening to relaxing music for 30 minutes a day reduces blood pressure.

3. Go easy on the alcohol. Experts recommend no more than one drink a day for women and two drinks a day for men. In fact, studies show that when heavy drinkers cut down on alcohol, it lowers blood pressure. If you drink alcohol and are at risk of high blood pressure, talk to your doctor.

Reviewed by Susan Weiner, R.D., M.S., C.D.E., C.D.N. 10/02

A Resolution to Make 2014 Your Best Year Yet!

     2014 is here! After the celebration on New Year’s Eve with a glass (or three) of champagne, and that special kiss to ring in the New Year, we turn our focus onto New Year’s Resolutions; the list of resolutions which we’re really (we swear), going to commit to and keep this year.  After some brainstorming we often come up with a list that seems to resemble that our peers'. Maybe to sleep more, become more organized, save money and often to lose weight.

     In Googling “New Year’s Resolutions”, Tips on how to maintain your resolutions, appear first. Why are our resolutions so difficult to maintain? Why do our lists resemble last years' and the year before? Why can't we seem to lose the weight, or become more organized? 50% of Americans make a New Year’s Resolution, and within 30 days, only 8% of them are still committed. Experts say that it has a lot to do with the approach we take when making our resolutions, and that using guilt or fear as motivation seems to be a deterrent.

     So how to we achieve success? On Bankrate.com, they offer a tip. ”Make a resolution to fit with your own values."  My own values? After thinking and internalizing this idea, I have come up with a resolution that might just make 2014 the best year yet:

• "To put myself first.

     Webster Dictionary defines Self-Centered as having or showing concern only for yourself, however it continues to add independent of outside forces or influences. I can only assume most of you are thinking that, living this way is being selfish. Yes, by definition, Self-Centered is considered to be negative, however can we redefine it as being centered on ourselves. Not influenced by media, our significant others or friends/family's' opinion, but truly what is important to us. Influenced simply by our own values. Being authentic to who we are. If we can acknowledge that we OWE it to ourselves, to love, care for, and respect ourselves, then it becomes easier to achieve our own resolutions.

     In today’s world we constantly lose, what I like to call our self-center. We center ourselves on friends, spouses, school, and family. We often lose our values in the midst of this. We put all of our external responsibilities and obligations first and fall into a cycle of fatigue, anxiety, and stress. This activity of putting others first consistently seems to ignite feelings of resentment, guilt and a sense of failure. By making a resolution to put ourselves first, we acknowledge that once we meet our basic needs and desires, we are able to give and accept from a place of true joy and happiness because we eliminate the cycle that leads to resentment and feeling overwhelmed.

     What would a life of putting ourselves first actually look like? It would include remembering each decision we make should point toward our own values. It would include saying “no” more often, and allowing space for our own thoughts. Showing ourselves love and respect on a daily basis would mean letting some people down once in a while, and in turn, it would be giving from a space of true love and happiness.

     Our resolutions of wanting to lose weight, or to eat better, often fail because we fall into feelings of guilt and fear from an outside force or influence. So if we allow ourselves to be self-centered and focus on our own values and what our own desires are, we might see that the world has endless possibilities. Our goal is to, eventually, through putting ourselves first, have our resolutions become a part of who we are!
-Sarah Morrison, RD, CD, Director of Medical Nutrition Therapy for Ramey Nutrition

 

 

Tom Hanks reveals he has type 2 diabetes on 'Late Show'

Tom Hanks reveals he has type 2 diabetes on 'Late Show'

October 8, 2013, AT 6:03 am

By Randee Dawn, TODAY contributor

Tom Hanks on "The Late Show with David Letterman."

When Tom Hanks sat down with David Letterman on Monday's "Late Show," he surprised everyone by making a startling health announcement. He's been diagnosed with type 2 diabetes. 

"I went to the doctor, and he said, 'You know those high blood sugar numbers you've been dealing with since you were 36? Well, you've graduated! You've got type 2 diabetes, young man,'" Hanks told Letterman (click through to the video of last night's show, and start at approximately the 15-minute mark).

"It's controllable," Hanks added quickly. "Something's going to kill us all, Dave."

Letterman said he too suffers from high blood sugar but controls it with diet.

Type 2 diabetes is the most common ofdiabetes, which occurs when the body does not properly metabolize insulin,according to the American DiabetesAssociation.

There was some good news, said Hanks, who was actually on the show to promote his new film "Captain Phillips." The doctor told him if he could maintain his high school weight he could get rid of the diabetes. Hanks said he told the doctor, "Well, I'm going to have type 2diabetes. Because there is no way I can weigh as much as I did in high school.'"

What was his high school weight?

"I weighed 96 pounds," said Hanks. "Most of that was that big white Afro that I wore back in the '70s."'

October 8, 2013, AT 6:03 am

By Randee Dawn, TODAY contributor

Tom Hanks on "The Late Show with David Letterman."

When Tom Hanks sat down with David Letterman on Monday's "Late Show," he surprised everyone by making a startling health announcement. He's been diagnosed with type 2 diabetes. 

"I went to the doctor, and he said, 'You know those high blood sugar numbers you've been dealing with since you were 36? Well, you've graduated! You've got type 2 diabetes, young man,'" Hanks told Letterman (click through to the video of last night's show, and start at approximately the 15-minute mark).

"It's controllable," Hanks added quickly. "Something's going to kill us all, Dave."

Letterman said he too suffers from high blood sugar but controls it with diet.

Type 2 diabetes is the most common ofdiabetes, which occurs when the body does not properly metabolize insulin,according to the American DiabetesAssociation.

There was some good news, said Hanks, who was actually on the show to promote his new film "Captain Phillips." The doctor told him if he could maintain his high school weight he could get rid of the diabetes. Hanks said he told the doctor, "Well, I'm going to have type 2diabetes. Because there is no way I can weigh as much as I did in high school.'"

What was his high school weight?

"I weighed 96 pounds," said Hanks. "Most of that was that big white Afro that I wore back in the '70s."