Posted from: http://www.lisanelsonrd.com/do-you-have-the-guts-to-be-healthy/?utm_source=rss&utm_medium=rss

A novel first-rate piece on heart health.

From weight loss to a stronger immune system – and even reducing time spent in the bathroom – sometimes it takes only small changes to benefit several areas of your life.

I asked registered dietitian nutritionist Felicia D. Stoler, DCN, for her favorite and easiest digestive health tips. Stoler is author of “Living Skinny in Fat Genes”.

Lisa Nelson, RD: Why are we seeing so many TV commercials aimed at people suffering from digestive issues?

Dr. Stoler: “It’s because millions of Americans don’t have healthy guts. That can affect your overall health as well as your ability to get out and enjoy your life. No one likes spending extra time in the bathroom, or worrying about embarrassing accidents.”

Lisa Nelson, RD: Is there one small dietary change that people can make to improve the typical digestive issues?  

Dr. Stoler: “Adding a daily scoop or capsule of galactomannan fiber to your diet may sound boring, but it could have a huge impact on your life. It may even help you lose weight. Making this change is super easy.”

Lisa Nelson, RD: What is the connection between fiber and digestive health?  

Dr. Stoler: “About 80 percent of your immune system activity happens in your gut. When your gut is out of whack and your body lacks fiber, your healthy bacteria can become imbalanced. Your digestive processes suffer. Your immune system and overall health may break down. You may have gas and bloating, as well as occasional constipation or diarrhea. As your system struggles to push out waste, you may feel lethargic. For the approximately 15.3 million Americans diagnosed with Irritable Bowel Syndrome, or IBS, these symptoms are all too familiar.”

Lisa Nelson, RD: What other dietary habits may interfere with having a healthy gut? 

Dr. Stoler: “The issue gets more complicated when you’re on the go and don’t have time for freshly cooked meals. People who avoid gluten also tend to have trouble getting sufficient fiber because gluten-free staples such as bread and pasta are typically very low in this important nutrient.”

Lisa Nelson, RD: How does fiber improve weight loss?  

Dr. Stoler: “Research shows that a gluten-free galactomannan fiber helps to normalize bowel movements. It also helps keep you satisfied after a meal, reducing your urge to snack.”

Lisa Nelson, RD: What do you say to people who avoid fiber supplements because they taste funny, get gloppy when they try to mix them in water, or seem to cause even more gas and discomfort?

Dr. Stoler: “I tell them to just remember Sunfiber. It’s much easier to pronounce than galactomannan, and the powdered version can be easily added to virtually any food or beverage without changing its taste, aroma or texture. This is an ideal solution for those who want to add more fiber to their diets without experiencing any additional gas or bloating. Sunfiber is also a prebiotic, which means it helps to nourish your beneficial gut bacteria.”

Lisa Nelson, RD: So supplementing your fiber intake really can have a big impact on your life?

Dr. Stoler: “Absolutely! You’ll spend less time behind the bathroom door, and more time participating in life This one simple change may help you lose weight, support your immune system and help to normalize your bowel movements. You may even start to feel more energetic.”

Dr. Stoler adds that Sunfiber, which she referenced, is a well-researched guar fiber. Studies are available at www.Sunfiber.com?utm_source=rss&utm_medium=rss. 

Knowing what you need to do for your health is just one step of your journey. Now you must implement the necessary. Access the free guide How to Make Heart Healthy Changes into Lifelong Habits here.

All the best,
Lisa Nelson RD
Health Pro for HealthCentral

Image courtesy of Tharakorn / FreeDigitalPhotos.net

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Posted from: http://news.heart.org/%EF%BB%BFcommon-food-additive-may-increase-blood-pressure/

A further enjoyable account re: heart health.

By AMERICAN HEART ASSOCIATION NEWS Eating foods with too much phosphate, a common food and beverage additive, increased blood pressure in rats, particularly during exercise, a recent study showed. It’s a finding that if confirmed would support the Food and Drug Administration including the amount of added phosphate on food […]

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Sigmaceutical is passionate about spreading health and strongly advocates the idea of strengthening the body’s defenses against sickness and disease through world class nutritional supplement formulations.

Try Sigmaceutical Blood Pressure Support today!

Posted from: http://www.lisanelsonrd.com/boost-heart-health-high-intensity-interval-training/?utm_source=rss&utm_medium=rss

New-found admirable article relating to heart health.

Short bursts of high intensity interval training may provide a more realistic alternative for preventing and managing Type 2 diabetes, as well as promoting weight loss, according to a paper published in Obesity Reviews.

This was a meta-analysis, meaning researchers searched databases to review multiple studies examining the effects of high-intensity interval training (HIIT) on specific health parameters. In this case, 50 studies were included in the research, paying particular attention to insulin resistance, blood glucose, hemoglobin A1c, body weight, and cardiorespiratory fitness.

Researchers found short bursts of vigorous activity in quick succession to be more “effective” when compared to longer forms of exercise in regards to how the body uses and stores blood sugar.

A majority of individuals diagnosed with type 2 diabetes are also classified as overweight or obese. Type 2 diabetes impacts your entire body: vision, kidneys, heart, etc. If you have high triglycerides, this is an indicator for greater risk for developing type 2 diabetes.

Treatment plans for type II diabetes, high triglycerides, and weight management included diet and physical activity.

The effects of exercise on the body’s insulin sensitivity and ability to utilize blood sugar are well proven. The effects of exercise on weight management is debatable.

The American College of Sports Medicine (ACSM) guidelines for weight loss recommend 200 to 300 minutes of moderate to vigorous activity each week for long-term weight loss. This equals roughly 30 to 45 minutes of activity daily. This may not seem significant, but research shows only five percent of people actually achieve this level of consistent activity.

This makes me think of the show The Biggest Loser and how so many past contestants have regained weight due to struggles sustaining workout durations once back in “the real world”.

Due to the challenges connected to lengthy workout recommendations for weight loss, this particular meta-analysis proposes HIIT. This more time-efficient method of exercise may bring about similar benefits to the standard model of moderate-intensity aerobic exercise. HIIT results in improved cardiometabolic health. When it comes to insulin resistance and aerobic fitness, this may be more beneficial than our traditional long term moderate to vigorous activity guidelines.

Maintaining a HIIT routine long term may be a more viable option for many who struggle finding time to be active.

What counts as HIIT?

For this meta-analysis, any form of interval training that included high-intensity exercise categorized as vigorous was referred to as HIIT. If you want to get specific, vigorous activity is defined by the ACSM as 77-95% max heart.

Subtract your age from 220 to get your max heart rate. Multiple this number by 0.77 and 0.95 to obtain your goal heart rate range for HIIT.

For a 40-year-old:
220 – 40 = 180

Goal heart rate range during vigorous activity: 139 –  171 beats per minute

Sprint interval training is a well-defined form of HIIT, involving only 3 minutes of activity per session. This 3 minutes does not include periods of warm-up and cool-down. HIIT may also be described as aerobic interval training.

If you are working to lower cholesterol levels, access the free ecourse “How to Lower Cholesterol in 8 Simple Steps” at http://lowercholesterolwithlisa.com?utm_source=rss&utm_medium=rss.

Lisa Nelson RD
Health Pro for HealthCentral

P.S. There are health benefits connected to physical activity even when you do not lose weight.

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Sigmaceutical is passionate about spreading health and strongly advocates the idea of strengthening the body’s defenses against sickness and disease through world class nutritional supplement formulations.

Try Sigmaceutical Blood Pressure Support today!

Posted from: http://www.lisanelsonrd.com/home-blood-pressure-monitor-review/?utm_source=rss&utm_medium=rss

Additional serious terrific composition in relation to heart health.

Monitoring blood pressure at home is one step you can take to supplement clinic monitoring for a more complete representation of your typical blood pressure throughout the day.

There are a wide variety of blood pressure monitors available. The American Heart Association, American Society of Hypertension, and Preventive Cardiovascular Nurses Association all recommend upper arm devices for greater accuracy. Avoid wrist and finger monitors.

When purchasing a home blood pressure monitor, it’s important you consult with your doctor or medical supply company to ensure you select an appropriate cuff size.

Vive Precision Blood Pressure Monitor

ViveHealth.com gifted me with a Vive Precision Blood Pressure Monitor along with compensation to review this device. That being said, all opinions in this review are my own.

The Vive blood pressure monitor comes with a large, easy to read display and is battery or AC power compatible. The product I received came packaged with the four AAA batteries needed. It did NOT come with the AC adapter. Looks like it requires a standard DC V6 adapter. I do like battery operated… one less cord to wrangle and the device notifies you if the battery power is getting low.

Easy to Use Blood Pressure Monitor

I’ve found the product to be very easy to use. From opening the box to taking my first reading was about 5 minutes. Keep in mind I have worked with blood pressure cuffs for years. All the parts were familiar to me. It might take you a little longer, but not much.

You do have to utilize the short manual that comes with the device. It’s not complicated to use with only three buttons, but the three buttons serve more than one function. You need the manual to set the date and time and to learn how to recall saved data.

It’s a two user device, so you and your spouse could store your data separately on the device. It stores a total of 250 records. However, I recommend you clear out the data regularly.

Discuss with your doctor how often they would like to receive your readings and then determine how you want to track your readings. Options include electronic trackers, such as smartphone applications, or paper trackers. Depending on how often your doctor wants to receive readings, you could potentially store a week’s worth of readings on the device, transfer to your paper or electronic tracker once a week, and then delete the stored data.

Blood Pressure Monitor Accuracy

While the Vive blood pressure monitor is FDA approved for accuracy, reading accuracy is the one piece I did not thoroughly test on the device. I took my blood pressure several different times with the Vive monitor and the readings are typical for me. However, with any home blood pressure monitor, you want to take it to your doctor’s office for a series of readings that are compared to readings from a standard blood pressure monitor. There is not currently a standard for how closely your home monitor should match the standard monitor readings, but this will give you an overall feel for your device accuracy. This is a comparison you should repeat annually to ensure your device continues to provide accurate data.

Review bottom line: The Vive Blood Pressure Monitor is easy to use and the memory storage makes it simple to track your readings. The cost of $30 is at the lower end of the range for a good quality monitor. Yes, you can find even cheaper options, but keep in mind, good quality monitors typically range from $50 to $100.

While it’s important to manage and monitor your blood pressure, it’s also essential you take steps to keep your blood pressure within healthy limits. Access the free e-course 7 Natural Ways to Lower Blood Pressure at http://lowerbloodpressurewithlisa.com?utm_source=rss&utm_medium=rss.

All the best,
Lisa Nelson RD
Health Pro for HealthCentral

The post Home Blood Pressure Monitor: A Review appeared first on Lower Cholesterol and Blood Pressure with Lisa Nelson RD.

Sigmaceutical is passionate about spreading health and strongly advocates the idea of strengthening the body’s defenses against sickness and disease through world class nutritional supplement formulations.

Try Sigmaceutical Blood Pressure Support today!

Posted from: http://www.lisanelsonrd.com/monitor-blood-pressure-home/?utm_source=rss&utm_medium=rss

A novel tremendous assessment in relation to heart health.

High blood pressure is diagnosed when blood pressure is consistently equal to or greater than 140 mm Hg/90 mm Hg.

According to the Centers for Disease Control and Prevention about 70 million adults are diagnosed with high blood pressure. This is equal to about 1 out of every 3 adults in this United States.

Blood pressure diagnosis is often based on clinic blood pressure readings. This is problematic due to a variety of factors resulting in inaccurate readings. Some factors that impact blood pressure accuracy include adequate rest period prior to blood pressure measurement, cuff size appropriate for arm circumference, and cuff deflation rate. Additional challenges to the clinic settings is whether or not the reading reflects the normal blood pressure level when outside the clinic setting. Many suffer from what is termed “white coat hypertension” where blood pressure rises in response to the medical environment.

Monitoring blood pressure at home is one step you can take to supplement clinic monitoring for a more complete representation of typical blood pressure levels.

A Joint Scientific Statement from the American Heart Association (AHA), American Society of Hypertension (ASH), and Preventive Cardiovascular Nurses Association (PCNA) encourages increased regular use of self-monitoring blood pressure for the majority of patients with hypertension to increase patients’ engagement and ability to manage their blood pressure, as well as enable the care team to provide appropriate and timely treatment.

Take these steps to monitor blood pressure at home:

Step 1: Discuss with your doctor. Confirm self-monitoring blood pressure would be beneficial for your situation. Determine in what form and how often your doctor would like to receive your readings.

Step 2: Select a home blood pressure monitor. A wide variety of devices are available from partially to fully automated. Upper arm devices are recommended by AHA, ASH, PCNA for greater accuracy, so avoid wrist and finger monitors. Typical cost will range between $50 to $100 for a good quality monitor. Consult with your doctor or medical supply company to ensure you select the appropriate cuff size.

Step 3:  Practice taking your blood pressure.

Do not:

• Drink coffee within 30 minutes before measuring.
• Use tobacco products within 30 minutes before measuring.
• Exercise within 2 hours before measuring.
• Talk while taking your reading.

Do:

• Use the restroom to ensure bladder is not full.
• Sit quietly for 5 minutes before measuring.
• Make sure back is supported and feet are flat on the floor.
• Remove clothing from your upper arm.
• Rest arm on table top to ensure it is supported and at heart level.
• Take two or three readings 1 minute apart and recording all results.
• Measure at the same time each day, such as morning or evening, based on your doctors’ recommendation.

American Heart Association video: How to Monitor Your Blood Pressure at Home.

Step 4: Test home blood pressure measuring technique and accuracy. Take your monitor to your doctors’ office and take a series of readings. General practice is two readings with the home monitor followed by a third reading with a standard blood pressure monitor. Then two additional readings, one on the home monitor and final reading by the health-care provider. Most typically blood pressure will decrease over the five readings. Guidelines are not established for how closely the home monitor and standard monitor readings should match, but this gives you a general sense of accuracy.  Repeat annually to ensure your monitor continues to be accurate.

Step 5: Track blood pressure values. You have many options for recording your readings. Select what is most convenient for you.

• Electronic trackers
  • Patient portal, Heart360, smartphone applications
• Paper trackers

Optimal blood pressure is a reading less than 120/80 mmHg. An occasional single high reading is not cause for concern. Consult your doctor if you have several high readings in a row. Your treatment plan may need to be adjusted. Seek emergency care if you systolic reading (top number) is ever equal to or greater than 180 mmHg or diastolic reading (bottom number) is equal to or greater than 110 mm Hg.

For guidance on steps you can take to lower blood pressure levels and reduce dependence on medication, access 7 Natural Ways to Lower Blood Pressure at http://lowerbloodpressurewithlisa.com?utm_source=rss&utm_medium=rss.

The post How to Monitor Blood Pressure at Home appeared first on Lower Cholesterol and Blood Pressure with Lisa Nelson RD.

Sigmaceutical is passionate about spreading health and strongly advocates the idea of strengthening the body’s defenses against sickness and disease through world class nutritional supplement formulations.

Try Sigmaceutical Blood Pressure Support today!