WEIGHT LOSS DRINKS FOR A SUCCESSFUL DIET.

May 17, 2019 | News

Originally published on HVMN by Ryan Rodal

You’re about to embark on a weight loss journey. You’ve been through your kitchen and thrown all the junk food into the trash. You’ve got a diet plan and you’ve taken those awkward “before” selfies. What is the one thing you might have missed?

Have you made the common mistake of underestimating the caloric content of your favourite drinks?

The majority of beverages consumed by the public are packed with hidden calories. The drinks you might gulp down could be responsible for weight loss plateaus or lack of progress toward your weight loss goals.

The “healthy” smoothie from the organic store? It contains more calories than a double cheeseburger (a large Strawberry Surf Rider from Jamba Juice has 640 calories, a McDonald’s Double Cheeseburger has 440 calories). The coffee on your morning commute? It has the same amount of calories as two glazed donuts (a Venti Starbucks White Chocolate Mocha Frappuccino has 550 calories, while two Dunkin Donuts Glazed Donut have 520 calories). Having a beer with dinner? That’s more calories than a candy bar (a Lagunita’s IPA has 220 calories, while a Hershey bar has 214 calories).

The calories consumed from beverages may be adding hundreds of calories to your daily intake.

Whether it’s juices, flavoured coffees, sodas, beers, or even those popular “healthy” smoothies, they all contain high amounts of calories.

Instead of changing your diet, try rethinking your lifestyle. Don’t count calories, make calories count. The importance of getting the best nutrition out of every calorie will help you reach your goals. Here are a few of the best weight loss drinks to help you get there.

Drinking Your Weight

Most diets place emphasis solely on food—neglected is the significant nutritional value of what you drink. It’s vital to be aware of liquid calories and large quantities of sugar in drinks you’re consuming.

Beverages do not trigger the same satiation responses compared to their solid food counterparts. Studies have shown that meals with solid foods provide better sensations of fullness compared to liquid meal replacements alone.1 When dietary calories are drastically reduced to kick-start weight loss, it becomes crucial that satiation is maximized. Every calorie counts when sticking to a healthy diet.

A typical 16oz bottle of soda has around 200 calories; that’s approximately equal to six ounces of chicken breast. An average juice smoothie from a national chain has around 300 calories; that’s the equivalent to four whole eggs. Most beer has at least 150 calories, equivalent to five pieces of turkey bacon. As you can see, choosing the non-beverage option in each of these scenarios will not only provide more nutritional value, but will also help you feel satiated.

There are several drinks that also tout themselves as diet or zero-calorie options. These drinks have a similar taste but are sugarless. Once sugar is removed, artificial sweeteners are often incorporated into the new drink for taste purposes. These added ingredients mimic the taste of sugar without the added calories.

There is controversy surrounding these sweeteners due to their potential side effects.

1. Studies have shown body weight, fat mass, and blood pressure may all be negatively affected by the consumption of sweeteners. Two of the most commonly added artificial sweeteners are aspartame and saccharin.
2. Some research has indicated that with sweeteners such as aspartame, sucralose, and saccharin, there’s a potential risk of adverse metabolic effects and type 2 diabetes.
3. Monitor your intake of artificial sweeteners as they are often used in zero-calorie drinks.

Try to pick natural, non-processed drink choices that contain minimal artificial sweeteners to be safe.

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Everyday Drinks

Losing weight doesn’t have to mean sacrificing all beverage-based enjoyment. There are plenty of lower calorie, healthy options that can satisfy your taste buds and battle the bulge.

Green Tea

Green tea contains valuable antioxidants that supercharge weight loss benefits—extract from green tea is one of the most common ingredients added to fat burning supplements. Tea leaves contain many antioxidants such as catechins, which may help decrease body weight. In research on people drinking green tea along with caffeine, they lost an average of 0.2kg – 3.5kg compared to the control group.

Matcha is a Japanese green tea with higher concentrations of catechins. It contains up to 137x the amount of catechins compared to standard green tea; this higher dose has the potential to further enhance fat oxidation. Caffeine, also in many green teas, may also help support weight loss. In one study, people who were able to maintain weight loss consumed more caffeine.

So, if you’re feeling “hangry,” brew yourself a healthy green tea to help you stay on track.

Black Tea

Another type of tea, black tea, may help reduce body weight. Black tea contains polyphenols, which are micronutrients from plant-based foods. Mounting evidence suggests these antioxidants may help prevent obesity.

The polyphenols in black tea promote weight loss through calorie reduction, increased fat breakdown, and increasing friendly gut bacteria. Who would have thought the humble cup of tea could be a health drink?

Coffee

Coffee is synonymous with caffeine. Caffeine is the most widely-used nootropic in the world, with millions using coffee as a way to increase energy and potentially increase productivity. At one-point people believed coffee was linked to heart disease and high blood pressure, but in fact recent studies have suggested coffee may actually help prevent chronic diseases such as type 2 diabetes and liver disease.

Coffee may also have positive metabolic effects for both obese individuals and people of healthy weight.

Coffee can boost metabolism. A study found metabolic rate increased significantly three hours after drinking coffee. Furthermore, fat oxidation improved after consumption compared to a control group.

Not only does coffee help with weight loss, it also may help with weight maintenance. Studies have shown caffeine users are able to better maintain weight loss.

Coffee can also reduce energy intake as an appetite suppressant. One study suggests overweight adults who drank coffee were more likely to consume fewer calories. As a result, energy expenditure is reduced.

Water

Water—the Earth is made up of it, your body is made up of it, you need it to survive. Puzzlingly, most people do not get the recommended daily amount. Drinking adequate amounts of water will improve overall health.

Besides the health benefits of proper hydration, water can also help with weight loss. Many people mistake thirst for hunger. There’s a chance you may be overeating if not properly hydrated.

A study performed on overweight adults found those drinking seventeen ounces of water before a meal lost 44% more weight compared to a control group. Having a glass of water before each meal can help control appetite resulting in fewer consumed calories.

Drinking water can also increase resting energy expenditure (REE). REE is the amount of calories consumed at rest over the course of a day. In a study performed on overweight children, REE was increased up to 25% for around 40 minutes after the drink. Consuming the daily recommended amount of water may result in weight loss due to increased expenditure. The results may be true in adults as well.

Some people think drinking regular old water is boring. If you need to spice it up a bit, try adding mint leaves or citrus to hot water or cold water to give it a flavour boost.

Out of the Box Options

Outside of those everyday drinks, there’s a group of less common beverage options for potential weight loss.

Apple Cider Vinegar

Apple cider vinegar probably hides out in your condiments cupboard, but you maybe should bring it out more often. Emerging science suggests that it could be a great extra addition to your weight loss regime. It contains acetic acid, a compound linked to decreased belly fat and reduced accumulation of fat in the liver. In a study performed on rats, apple cider vinegar helped prevent obesity in those with type 2 diabetes. In another animal study, it also reduced body weight in obese mice.

The research on apple cider vinegar performed in humans is limited, but some research suggests it may improve metabolic health in humans. Consuming two tablespoons of ACV per day resulted in decreased body weight, waist circumference, and body fat compared to a control group.

Drinking apple cider vinegar on an empty stomach may help improve digestion; consuming it after meals may improve insulin sensitivity and help lower blood sugar levels.

The versatility of apple cider vinegar makes it a valuable tool for overall wellness.

Electrolyte Drinks

You may think athletes are the only ones who need to supplement with electrolytes, but everyone needs them to function properly. Drinking enough electrolytes is important to maintain proper fluid balance throughout the body. Sports drinks often have added electrolytes to counteract their loss in sweat as you work out. Unfortunately, many of these products contain high sugar contents, making them calorically dense. Every calorie counts on a diet. Luckily today, there are low-calorie electrolyte drink options available to provide proper electrolyte balance.

Staying properly hydrated is essential for overall health, and is important for weight loss.

While it seems counter intuitive, the body may retain extra water if not properly hydrated. This water weight can add extra pounds on the scale.

Vegetable Juices

No secret here: consuming whole vegetables maximizes nutrient intake. But preparing vegetables takes time—something on which many of us are short.

If you are on the move, vegetable juice is a convenient shortcut to make sure you eat those greens and get plenty of micro-nutrients. Unless you are a rabbit, eating several cups of spinach, broccoli, carrots, and kale in one sitting is hard. Instead, simply grab a blender and combine the ingredients into one beverage. Easy.

People tend to over complicate juicing by adding obscure ingredients together. Make things simple with this easy to follow recipe:

2 cups of spinach

4 stalks of celery

Handful of kale

1 cup of blueberries

Lemon juice to taste

An easy-to-follow. go-to recipe will help meet daily dietary needs, while still being low in calories.

Low Calorie Pre-Workout Drinks

Combining weight loss, dieting and working out may be a difficult balance for many people. They ask: don’t I have to increase my calorie intake to fuel my workouts?

Actually, it’s not essential to eat before working out, and doing some exercise while fasted or in a carb-depleted state can actually increase endurance adaptations.21 When carbohydrate stores are depleted, the body turns to fat as fuel, especially for lower intensity, aerobic exercise. That said, carbs are usually needed to fuel more intense workouts with a high anaerobic component; it can take a while for the body to fat adapt and become efficient at using fat rather than carbs.

Most people are not fat-adapted and tend to workout at a relatively high intensity. In these situations, carbs are generally the body’s workout fuel; having a small amount of carbs pre-workout can protect the quality of your workout, which is important even for individuals on a set diet plan. Just make sure you take into account the amount of energy you need for the workout before you choose your pre-session drink.

Many pre-workout drinks contain a high amount of sugar and carbs to get people pumped and feeling energetic.

For the calorie conscious gym-goer there are several pre-workout drink options containing little to no calories. The bad news is many contain other active ingredients such as beta alanine, tyrosine, and taurine, which supposedly boost your workout, but in reality the evidence for their impact is largely lacking.

What’s more, these extra ingredients often come as part of a proprietary blend, meaning the manufacturer provides little information as to the exact amount of each ingredient included. People should be concerned about putting unknown chemicals into their body in random quantities. It’s nice to know what you are putting in your body.

Instead of consuming pre-workout beverages with a laundry list of ingredients, choose one with fewer additives. Caffeine can be useful during workouts as it provides an extra boost of energy, especially on diet-days where you feel like you lack energy. Sprint, HVMN’s nootropic for energy and focus, has caffeine to help fuel your hardest workouts. And you won’t be spilling coffee and burning yourself as you dash between work and the gym.

For most people 100mg – 200mg of caffeine is sufficient to power through a workout.

Low Calorie Post-Workout Drinks

When sticking to a diet plan, it’s important to properly refuel after intense training sessions. Without proper post-workout fuel, recovery time will be prolonged and strength / endurance adaptations may not be fully realized.

Consuming protein post-workout is one way to maximize your gains. It’s often not possible to rustle up a protein rich meal in the few hours after your gym session; in this case, supplementation is a convenient alternative.

Taking a drink that is rich in protein not only enhances muscle protein synthesis, but also can be satiating as well.

Increasing evidence has shown that whey protein may increase fullness through a satiety-inducing hormone release. Casein and pea proteins in particular have also been shown to have a promising effect on reducing short term food intake. Having a protein shake prior to a meal can help prevent overeating leading to better weight loss results. Just make sure you account for the extra calories from the shake!

There is evidence that having a protein shake prior to sleep may improve protein synthesis, morning metabolism, and overall satiety.

Working out should go hand-in-hand with a proper diet plan to maximize weight loss and improve body composition. Consuming adequate protein will not only maximize your workouts, but may prevent overeating as well.

HVMN Ketone

If you are searching for the extra boost to your performance or simply want to maximize your workout, try HVMN Ketone, the world’s first ketone ester drink. Taken 30 minutes prior to work out, it can elevate levels of the ketone fuel source, beta-hydroxybutyrate (BHB). Having the extra ketone fuel can help improve cognitive and endurance performance. What’s more, it only contains 120 calories (all from ketones).

In tests performed on elite cyclists, those who used HVMN Ketone performed 2% – 3% better, cycling 400m further in a 30-minute time trial. Whether you are striving to be among the most elite athletes on earth or are simply looking for an edge in the gym, HVMN Ketone will be there to push you across the finish line.

For recovery, drinking HVMN Ketone plus a post-workout drink activates pathways that trigger muscle protein regeneration, 2.5x more than a normal carb and protein post-workout drink. This could help athletes to maintain and build lean muscle mass after exercise. If you are on a calorie restricted diet, this may help maintain muscle mass while in a catabolic state.

Not only will HVMN Ketone power you through a workout, it may help curb appetite, lowering levels of hormones associated with hunger.

HVMN Ketone is an exogenous ketone source that can impact on endurance performance and recovery.

Liquid Meal Replacements

Liquid meal replacements have been popular in America for decades. The idea of meal replacements is simple: take out the hassle of cooking and drink your breakfast, lunch, or dinner. The good news—these products tend to be lower in calories than a normal meal and generally have a well-rounded macronutrient profile. They also are often fortified with extra vitamins and minerals.

While these meal replacements may help you stick to daily caloric goals, they tend to lack the satiating properties associated with whole foods. A normal meal replacement shake has approximately 200 calories and 20 grams of protein. Instead of drinking a shake, you could have a small chicken breast with a side of veggies.

In a study performed on liquid versus solid meal replacements, those on liquid meal replacements had greater weight gain over a six-month period. These studies suggest liquid meal replacements should not be substitutes for solid meals, but rather should complement an existing whole food diet.

Liquid Cleanses or Detoxes

Detox diets have become popular over the years due to promises of fast weight loss results.

The reasons these type of drinks work in the short term are two fold. One, if you are on a strict liquid cleanse, you’re consuming far fewer calories daily than recommended. This can be considered the most extreme form of crash dieting.

The other reason cleanses work is their laxative powers. They are designed to make people lose water weight and gut fibre weight as opposed to true fat loss. For someone looking for long term results, we do not recommend these types of cleanses.

DRINKS TO AVOID

Many drinks will contain far more calories than you may realize. These drinks should be avoided as they are high in calories, carbs, and added sugar.

Soda: one 12-ounce soda will contain a minimum of 140 calories

Energy drinks: popular brands of energy drinks contain high amounts of added sugars along with controversial ingredients such as taurine, tyrosine, and beta alanine

Fruit juice: once considered a health food staple, most fruit juices today contain high amounts of added sugars. These processed drinks lack the fibre and nutrition associated with real fruit. They also can trigger more of a blood sugar spike compared to the real thing.

Alcohol: generally, alcohol is not diet-friendly. A full-flavored beer or modest size glass of wine will contain 140 – 200 calories. Spirits are slightly less in caloric value, but become more calorically dense when combined with mixers. If you do choose to drink spirits, mix them with a zero-calorie seltzer water to minimize calories.

Coffee flavourings: adding sweet creamers, syrups and sugar to coffee drinks can rack up calories in a hurry. To avoid this drink, black coffee or only add heavy cream. Or you can add HVMN’s MCT Oil Powder for healthy, filling fats that provide all-day energy.

Drinking these beverages can increase caloric intake in a hurry. In order to avoid this, simply stick to the low or no calorie beverages we have suggested.

Drinking Your Way to Success

Dieting is hard enough already. Don’t make it even more difficult by sabotaging yourself with highly-caloric drinks.

Stick to the basics. And remember to always check nutrition labels to see if your favourite drinks are laden with added sugars (hint: they probably are). Remember not to count calories, make every calorie count.

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WEIGHT LOSS DRINKS FOR A SUCCESSFUL DIET

WHAT TO KNOW ABOUT HIGH BLOOD PRESSURE

May 17, 2019 | News

By Adam Felman

Blood pressure is the amount of force that blood exerts on the walls of the arteries as it flows through them. When this pressure reaches high levels, it can lead to serious health problems.

In the United States, approximately one in every three adults has high blood pressure, which equates to about 75 million people, according to the Centres for Disease Control and Prevention (CDC).

Without treatment, high blood pressure, or hypertension, can lead to grave health conditions, including heart failure, vision loss, stroke, and kidney disease.

In this article, we look at the causes of high blood pressure and how to treat it. We also explain the blood pressure measurements that health authorities consider to be healthy and too high.

Causes

Age, physical inactivity, and obesity can all increase the risk of high blood pressure.

The heart is a muscle that pumps blood around the body.

It pumps blood with low oxygen levels toward the lungs, which replenish oxygen supplies.

The heart then pumps oxygen-rich blood around the body to supply the muscles and cells. This pumping action creates pressure.

If a person has high blood pressure, it means that the walls of the arteries are constantly under too much force.

It is possible to divide the causes of high blood pressure into two categories:

• Essential high blood pressure: This type of high blood pressure has no established cause.
• Secondary high blood pressure: Another health problem is causing increased blood pressure.

Even though essential high blood pressure has no identifiable cause, strong evidence links specific factors to the risk of developing this condition.

The risk factors for essential and secondary high blood pressure include the following.

Age: The risk of high blood pressure increases as a person becomes older because the blood vessels become less flexible.

Family history: People who have close family members with hypertension have a significantly higher risk of developing it themselves.

Ethnic background: African-American people have a higher risk of developing hypertension than other people. Hypertension also presents more severely in African-American people and is less responsive to certain medications.

Obesity and being overweight: People who are overweight or have obesity are more likely to develop high blood pressure.

Some aspects of sex: In general, high blood pressure is more common among adult men than adult women. However, after the age of 55 years, a woman’s relative risk of hypertension increases.

Physical inactivity: Lack of exercise and having a sedentary lifestyle raise the risk of hypertension.

Smoking: Tobacco intake causes the blood vessels to narrow, resulting in higher blood pressure. Smoking also reduces the blood’s oxygen content, so the heart pumps faster to compensate, causing an increase in blood pressure.

Alcohol intake: Drinking excessive amounts of alcohol can dramatically raise blood pressure and increase the risk of heart failure, stroke, and irregular heartbeat.

Poor diet: Many healthcare professionals say that a diet high in fats and salt leads to a high risk of hypertension. However, most dietitians stress that the problem is the type of fat rather than the amount.

Plant sources of fats, such as avocados, nuts, olive oil, and omega oils, are healthful. Saturated fats and trans fats, which are common in animal-sourced and processed foods, are bad for health.

High cholesterol: More than 50 percent of all people with high blood pressure have high cholesterol. A diet that contains lots of unhealthful fats can cause cholesterol to build up in the arteries.

Mental stress: Stress can have a severe impact on blood pressure, especially when it is chronic. It can occur as a result of both socioeconomic and psychosocial factors.

Excessive stress might also lead to actions that increase the risk of hypertension, such as consuming larger amounts of alcohol.

Diabetes: People with diabetes have a higher risk of developing hypertension. However, prescribed use of insulin and consistent blood sugar control can reduce the long-term risk of people with type 1 diabetes developing hypertension.

People with type 2 diabetes are at risk of hypertension as a result of high blood sugar, as well as other factors, such as certain medications, underlying cardiovascular disease, and being overweight or having obesity.

Pregnancy: Pregnant women have a higher risk of developing hypertension than women of the same age who are not pregnant. Preeclampsia is a placental disorder that can increase blood pressure to dangerous levels.

Sleep apnea: This sleep disorder, which causes people to stop breathing while asleep, might also lead to hypertension.

Signs and symptoms

A person with a headache, nausea, and blurred vision might be experiencing a hypertensive crisis. High blood pressure does not usually cause symptoms.

Most people with high blood pressure will not experience any symptoms. People often call hypertension the “silent killer” for this reason.

However, once blood pressure reaches about 180/120 millimetres of mercury (mm Hg), it becomes a hypertensive crisis, which is a medical emergency. At this stage, symptoms will show, including:

• a headache
• nausea
• vomiting
• dizziness
• blurred or double vision
• nosebleeds
• heart palpitations
• breathlessness

Anybody who experiences these symptoms should see their doctor immediately.

Children with high blood pressure may have the following signs and symptoms:

• a headache
• fatigue
• blurred vision
• nosebleeds
• Bell’s palsy, which is an inability to control the facial muscles on one side of the face.

Newborns and very young babies with high blood pressure may experience the following signs and symptoms:

• a failure to thrive
• seizures
• irritability
• lethargy
• respiratory distress

People with a diagnosis of high blood pressure should get frequent blood pressure checks. Individuals whose blood pressure is within the normal range should get a reading at least once every 5 years, while anyone with some of the risk factors above should have more frequent checks.

Complications

Without treatment or control measures, excessive pressure on the artery walls can lead to damage of the blood vessels, which is a form of cardiovascular disease. It can also damage some vital organs.

The extent of the damage depends on the severity of hypertension and how long it continues without treatment.

Possible complications of high blood pressure include:

• stroke
• heart attack and heart failure
• blood clots
• aneurysm
• kidney disease
• thickened, narrow, or torn blood vessels in the eyes
• metabolic syndrome
• brain function and memory problems

Treatment

Treatment for high blood pressure depends on several factors, such as severity and the associated risks of developing cardiovascular disease or stroke.

The doctor will recommend different treatments as blood pressure increases:

Slightly elevated: The doctor may suggest some lifestyle changes for people with slightly elevated blood pressure who have a lower risk of developing cardiovascular disease.

Moderately high: If blood pressure is reasonably high, and the doctor believes that the risk of developing cardiovascular disease during the next 10 years is above 20 percent, they will probably prescribe medication and recommend certain lifestyle changes.

Severe: If blood pressure levels reach 180/120 mm Hg or above, this is a hypertensive crisis. An immediate change to the type or dosage of medication may be necessary.

Lifestyle changes

Moderate exercise can help reduce blood pressure.

In 2017, the American Heart Association (AHA) issued guidelines introducing lifestyle adjustments that can help reduce blood pressure.

Discuss any planned lifestyle changes with a healthcare professional before introducing them.

Regular exercise

Even walking for 30 minutes on 3–4 days of the week will usually reduce a person’s blood pressure by 4 mm Hg, according to an older study in Hypertension journal.

People should see the benefits quite soon after beginning an exercise program. Blood pressure will usually start to improve within a matter of 2 to 3 weeks, especially in people who are just embarking on a more active lifestyle.

A person should check with their doctor before embarking on any physical activity program and ensure that they tailor exercise to their own needs and state of health.

Exercise is most effective when it is regular. Exercising at weekends and doing nothing from Monday to Friday will be much less effective than exercising every other day, for example.

Losing weight

Studies have revealed that even moderate weight loss of between 5 and 10 pounds can make a significant contribution to lowering elevated blood pressure.

People who are overweight should aim to get closer to their healthy weight range. Blood pressure is likely to fall as a result. Weight loss will also improve the effectiveness of blood pressure medications.

Achieving a healthy body weight involves a combination of exercise, a healthful diet, and at least 7 hours of good quality sleep each night. Keeping a food diary can also improve the effectiveness of a weight loss program.

For more advice on maintaining weight loss, click here.

Relaxation techniques

Some low-quality studies have shown that certain relaxation techniques, including yoga, meditation, and guided breathing, can have a short-term and low-level impact on blood pressure.

The AHA issued a statement noting that there is modest evidence to support the efficacy of some meditation techniques in reducing blood pressure.

A 2014 review found some very low-quality evidence in support of yoga as a way to manage hypertension. However, the authors noted that yoga was no more beneficial for hypertension than regular exercise.

Relaxation techniques may be more effective at an earlier stage of elevated blood pressure.

Sleep

Although increasing sleep alone cannot treat hypertension, sleep deprivation and poor sleep quality have strong links to high blood pressure.

A 2015 analysis of data from a Korean national health survey found that hypertension was significantly more common among the participants who had less than 5 hours of sleep per night.

However, while improved sleep may support active treatment for high blood pressure, it is not a standalone solution.

Medications

Below are some of the most common drugs for treating high blood pressure. Some people might require a combination of several different medications.

1) Angiotensin-converting enzyme inhibitors

Angiotensin-converting enzyme (ACE) inhibitors block the actions of some hormones that regulate blood pressure, such as angiotensin II. Angiotensin II causes the arteries to constrict and increases blood volume, resulting in increased blood pressure.

People with a history of heart disease, women who are pregnant, and individuals with conditions that affect the blood supply to the kidneys should not take ACE inhibitors.

Doctors may order a blood test to determine whether the individual has any pre-existing kidney problems. ACE inhibitors can reduce the blood supply to the kidneys, making them less effective. As a result, regular blood tests are necessary.

ACE inhibitors may cause the following side effects, which usually resolve after a few days:

• dizziness
• fatigue
• weakness
• headaches
• a persistent dry cough

If a person finds the side effects too unpleasant or long-lasting to manage, a doctor may prescribe an angiotensin II receptor antagonist instead.

Side effects are less common with these alternative medications, but they may include dizziness, headaches, and increased potassium levels in the blood.

2) Calcium channel blockers

The primary effect of calcium channel blockers (CCBs) is to decrease calcium levels in the blood vessels.

A drop in calcium relaxes the vascular smooth muscle. The muscle contracts less strongly, resulting in the widening of the arteries, which leads to reduced blood pressure.

People with a history of heart disease, liver disease, or circulation issues should not take CCBs.

Individuals using CCBs may experience the following side effects, which usually resolve after a few days:

• redness of the skin, usually on the cheeks or neck
• headaches
• swollen ankles and feet
• dizziness
• fatigue
• skin rash
• swollen abdomen, in rare cases

3) Thiazide diuretics

Thiazide diuretics act on the kidneys to help the body get rid of sodium and water, resulting in lower blood volume and pressure. They are often a doctor’s first choice of high blood pressure medication.

Thiazide diuretics may cause the following side effects, some of which may persist:

• low blood potassium, which can affect both kidney and heart function
• impaired glucose tolerance
• erectile dysfunction

People taking thiazide diuretics should receive regular blood and urine tests to monitor their blood sugar and potassium levels.

Those over 80 years of age may need to take indapamide (Lozol), a particular type of thiazide diuretic that helps reduce the risk of death from stroke, heart failure, and some other types of cardiovascular disease.

4) Beta-blockers

Beta-blockers were once very popular for the treatment of hypertension. Nowadays, people are more likely to use them when other treatments have not been successful.

Beta-blockers slow the heart rate and reduce the force of the heartbeat, causing a drop in blood pressure.

These drugs may cause the following side effects:

• fatigue
• cold hands and feet
• slow heartbeat
• nausea
• diarrhea

The side effects below are also possible, but they are less common:

• disturbed sleep
• nightmares
• erectile dysfunction

Beta-blockers are often the standard medication for a hypertensive crisis.

5) Renin inhibitors

Aliskiren (Tekturna, Rasilez) reduces the production of renin, which is an enzyme that the kidneys produce. Renin plays a key role in the production of angiotensin I, a protein that the body converts into the hormone angiotensin II. This hormone narrows blood vessels and raises blood pressure.

Aliskiren blocks the production of angiotensin I to reduce levels of both angiotensin I and II.

By doing this, it causes the blood vessels to widen, resulting in a drop in blood pressure. As it is a relatively new medication, healthcare professionals are still determining its optimal use and dosage.

Aliskiren may have the following side effects:

• diarrhea
• dizziness
• flu-like symptoms
• fatigue
• a cough

It is essential to read the packaging of any medication to check for interactions with other drugs.

Diet

A healthful diet can help reduce blood pressure.

Managing the diet can be an effective way of both preventing and treating high blood pressure.

A healthful, balanced diet includes plenty of fruits and vegetables, vegetable and omega oils, and good-quality, unrefined carbohydrates. People who include animal products in their diet should trim all the fat off and avoid processed meats.

Lowering salt intake

The World Health Organization (WHO) strongly recommend that their member states take active steps to reduce salt consumption across the whole population.

Reducing salt intake by 3 grams per day could have profound effects on cardiovascular health, reducing systolic blood pressure by 5.6 mm Hg in people with hypertension.

The AHA recommend limiting salt intake to no more than 2,300 milligrams (mg) every day, with a view to eventually reducing this amount to 1,500 mg. People in the U.S. currently consume an average of more than 3,400 mg of sodium daily.

Those who often lose large quantities of sodium in the sweat, such as athletes, do not need to reduce their salt intake to the same extent.

The DASH diet

The National Institutes of Health (NIH) designed a way of eating to control blood pressure called the DASH diet. The AHA also recommend this diet for people with high blood pressure.

The DASH diet focuses on an eating plan that emphasizes fruits, vegetables, nuts, seeds, beans, and low-fat dairy products.

People who are following the diet should ensure that they eat three whole-grain foods each day.

The plan essentially uses a “pyramid” of healthful foods, with grains, fruits, and vegetables making up the foundation of the diet and fats, sweets, and meat forming the top of the pyramid, which represents much lower consumption.

Alcohol

Some studies indicate that consuming alcohol helps lower blood pressure, while others report the opposite.

In minimal amounts, alcohol may lower blood pressure. However, drinking too much, even in moderate amounts, might increase blood pressure levels.

People who regularly drink more than moderate amounts of alcohol will almost always experience elevated blood pressure levels.

Caffeine

Many studies report on the relationship between caffeine and blood pressure. They have conflicting conclusions but agree that moderating caffeine intake is advisable for people with high blood pressure.

Ranges

Anyone whose blood pressure is 140/90 mm Hg or more for a sustained period has stage 2 high blood pressure.

Doctors will define a blood pressure reading under one of the following five categories:

• Normal: Less than 120/80 mm Hg.
• Elevated: 120–129/80 mm Hg. At this stage, a doctor will advise the individual to make lifestyle changes to return their blood pressure to the normal range.
• Stage 1: 130–139/80–89 mm Hg.
• Stage 2: Over 140/90 mm Hg.
• Hypertensive crisis: 180/120 mm Hg or above.

A person in hypertensive crisis may need a prompt change in medication if they give no other indications of problems. Immediate hospitalization may be necessary if organ damage has occurred.

Diagnosis

There are two parts to a blood pressure measurement:

• Systolic pressure: This is the blood pressure when the heart contracts.
• Diastolic pressure: This is the blood pressure between heartbeats.

If blood pressure is 120/80 mm Hg, it means that the systolic pressure is 120 mm Hg and the diastolic pressure is 80 mm Hg.

Sphygmomanometer

A sphygmomanometer measures blood pressure.

Most people will have seen this device, which consists of an inflatable cuff that wraps around the upper arm. When the cuff inflates, it restricts blood flow.

A mercury or mechanical manometer measures blood pressure.

A doctor will often use a manual sphygmomanometer together with a stethoscope. With a digital sphygmomanometer, electrical sensors take all of the measurements.

Advances in new wearable technology mean that people can now keep track of their blood pressure at home. Read our review of the best home blood pressure monitors currently available for home use.

One blood pressure reading is insufficient to diagnose hypertension. Blood pressure can fluctuate during the day, and a visit to the doctor may cause the reading to spike due to anxiety or stress.

A recent meal may also temporarily affect blood pressure readings.

As the definition of hypertension is “repeatedly elevated blood pressure,” a healthcare professional will need to take several readings over a fixed period. They may take three separate measurements, each a week apart. Often, the monitoring goes on for longer than this before the doctor confirms a diagnosis.

People with extremely high blood pressure or signs of end-organ damage should receive an immediate diagnosis to enable prompt treatment.

End-organ damage is damage to major organs that the circulatory system feeds directly, such as the heart, kidneys, brain, and eyes.

Kidney disorder: If an individual with high blood pressure also has a urinary tract infection (UTI), urinates frequently, or reports pain along the side of the abdomen, they could have a kidney disorder.

If the doctor hears the sound of a rush of blood when they place a stethoscope on the side of the abdomen, this could be a sign of stenosis. Stenosis is the narrowing of an artery supplying the kidney.

Additional tests for high blood pressure

The doctor may order the following tests before confirming a hypertension diagnosis.

Urine and blood tests: The underlying cause of high blood pressure might be an infection, a kidney malfunction, or high levels of cholesterol, potassium, or blood sugar. Protein or blood in the urine may indicate kidney damage, while high glucose in the blood might be due to diabetes.

Exercise stress test: An exercise stress test is a more common test for people with borderline hypertension. It usually involves pedaling on a stationary bicycle or walking on a treadmill.

The test assesses how the cardiovascular system responds to a spike in physical activity.

It is vital to declare a hypertension diagnosis before the start of the test. The test monitors the electrical activity of the heart, as well as the blood pressure during exercise.

An exercise stress test sometimes reveals problems that might not be apparent when the body is at rest. The doctor might take imaging scans of the blood supply to and from the heart.

Electrocardiogram (ECG): An ECG tests electrical activity in the heart. This test is more common in people with a high risk of heart problems, such as hypertension and elevated cholesterol levels.

Healthcare professionals call the initial ECG a baseline. They might compare subsequent ECGs with the baseline to reveal any changes, which might point to coronary artery disease or thickening of the heart wall.

Holter monitoring: For 24 hours, the individual carries an ECG portable device that connects to their chest through electrodes.

This device can provide an overview of blood pressure throughout the day and show how it changes as the level of activity varies.

Echocardiogram: This device uses ultrasound waves, which show the heart in motion. The doctor will be able to detect problems, such as thickening of the heart wall, defective heart valves, blood clots, and excessive fluid around the heart.

Summary

High blood pressure is a health problem that often causes no symptoms but can lead to severe health complications. Some underlying conditions can cause high blood pressure, but the exact cause of other cases is unknown.

Age, race, sex, lifestyle, family history, pregnancy, and stress can all contribute to high blood pressure, which can increase the risk of stroke and heart disease.

A healthful lifestyle and a balanced diet can help keep high blood pressure at bay.

A doctor will try to manage hypertension by recommending lifestyle changes, such as following the DASH diet, and prescribing medications.

WHAT TO KNOW ABOUT HIGH BLOOD PRESSURE

HEALTH A-Z-HIGH BLOOD PRESSURE

Oct 20, 2018 | News

An Overview of High Blood Pressure

By Karen Shackelford, MD  

High blood pressure is a condition with serious health consequences that affects up to 80 million American adults. When detected and treated early, however, it can reduce the risk of heart attack, stroke, and kidney disease.

What Is Blood Pressure?

Blood pressure is the outward force that blood exerts on artery walls. Arteries are the blood vessels that carry blood and oxygen from the lungs to all of the organs and tissues of the body.

Arteries are composed of muscle and flexible, elastic connective tissue that stretches to accommodate the force of blood flow generated by the heart. And the pumping action of the heart is what allows blood to travel through these arteries.

Blood pressure is expressed in two numbers. The top number, systolic blood pressure, reflects the force generated by the contractions of the heart. The bottom number, the diastolic blood pressure, refers to the pressure of blood against the walls of the arteries when the heart is resting between contractions.

The Numbers

After the age of 20, all adults should begin to monitor their blood pressure at their regular healthcare visits. If you are older than 40 or have risk factors for high blood pressure, you should have your blood pressure checked in both arms at least annually. It’s important to use the correct size blood pressure cuff, which is why it may not be adequate to check your blood pressure in an automatic machine at the pharmacy or grocery store.

Normal blood pressure is considered to be less than 120/80 mm Hg. With 24-hour monitoring or frequent home blood pressure monitoring, daytime normal blood pressure is defined as an average blood pressure less than 135/85 mm Hg.

If your numbers are higher than this, it does not mean you have high blood pressure. Blood pressure can change in response to exercise, stress, medication, illness, and even the time of day. It’s important to take several readings over time in order to make an appropriate diagnosis.

Causes

Most adults with high blood pressure have primary hypertension, previously called “essential” hypertension. This simply means that the elevation in blood pressure is not due to any other cause. Primary hypertension gradually develops over several years. Unless you monitor it, you may never even be aware that you are experiencing a problem that could lead to significant organ damage.

Secondary hypertension refers to hypertension that is caused by another condition or medication. In most cases, secondary hypertension occurs suddenly and may cause greater elevation in blood pressure than primary hypertension. Thyroid disorders, kidney disease, obstructive sleep apnea, alcohol abuse, illegal drugs, and tumours of the adrenal gland are some of the causes of secondary hypertension.

Risk Factors

There are a variety of factors that can increase your risk of high blood pressure. Some risk factors cannot be modified but others can be reduced with changes in diet and lifestyle. Risks that can’t be modified include age, family history, and race. For example:

After the age of 45, men are more likely to develop high blood pressure.

In women, the risk increases after the age of 65.

African Americans are at greater risk of hypertension which tends to develop earlier and cause more serious complications.

Modifiable risk factors include:

• Being overweight
• A sedentary lifestyle
• Tobacco use
• A high sodium or low potassium diet
• Excessive alcohol intake
• Lack of vitamin D
• Stress can also increase blood pressure temporarily and, over time, lead to chronic hypertension.

Although children are at lower risk of developing essential hypertension, they can develop high blood pressure as a result of other conditions. A child’s blood pressure should be measured at each annual check-up and compared to other children of the same age group.

Stages:

Blood pressure readings can fall into one of five categories:

Prehypertension. If your systolic blood pressure is between 120-139 mm Hg or if your diastolic blood pressure reading is between 80 and 89 mm Hg, you may have prehypertension. Prehypertension, like high blood pressure, carries an increased risk of cardiovascular disease and typically worsens over time. Treatment includes non-pharmacological measures, such as weight reduction, increased physical activity, avoiding excess alcohol, and restricting salt intake.

Stage I hypertension. This refers to a systolic blood pressure of 140 mm Hg to 159 mm Hg or a diastolic blood pressure of 90 to 99 mm Hg. If only one of these values is elevated, then the higher value determines the severity of hypertension. This will lead to determination of the appropriate treatment.

Isolated Systolic/diastolic hypertension. Patients with a systolic blood pressure greater than 140 mm Hg and a diastolic pressure of less than 90 mm Hg are considered to have isolated systolic hypertension. Those with a diastolic pressure greater than or equal to 90 mm Hg but with a systolic pressure less than 140 mm Hg are considered to have isolated diastolic hypertension. The systolic blood pressure is the best predictor of risk in individuals over the age of 60. Studies show that there are significant benefits to treating blood pressure, particularly in patients with mild hypertension. Current recommendations suggest that blood pressure medication be initiated in patients with stage I hypertension, although it should be started earlier in people who have heart disease, diabetes, or chronic kidney disease.

Stage II hypertension. This refers to more hypertension, with a systolic pressure of 160 mm Hg or greater or a diastolic pressure of 100 mm Hg or greater. Stage II hypertension may initially require more than one medication for treatment.

Malignant hypertension. This refers to extremely high blood pressures, over 180 mm Hg systolic or 120 mm Hg diastolic, that develop quickly and produces end-organ damage. Malignant hypertension is a condition that requires immediate medical care. This condition is also known as hypertensive urgency or hypertensive emergency. Symptoms may occur as a result of organ damage, including confusion or mental status changes, blurred vision, seizures, shortness of breath, swelling, and chest pain due to angina, heart attack, or aneurysm.

Diagnosis

The United States Preventive Services Task Force recommends ambulatory blood pressure measurement for accurate diagnosis of hypertension. Although you may have elevated blood pressure when measured in your doctor’s office, this can be the result of “white coat hypertension.” Screening by your healthcare provider may also miss “masked hypertension.” 12- and 24-hour average blood pressures using ambulatory blood pressure monitoring are often significantly different from readings taken in a clinic or hospital setting and result in fewer patients requiring treatment, with significantly fewer patients requiring treatment as a result. Other patients may have elevated blood pressure averages discovered with ambulatory monitoring that place them at risk for stroke and cardiovascular disease even when the readings obtained in a healthcare setting are normal.

If you are diagnosed with hypertension, your physician or healthcare provider may order laboratory tests to determine whether or not there is a secondary cause, such as a thyroid abnormality or abnormality of the adrenal gland. Other blood tests will measure electrolyte levels, creatinine, and blood urea nitrogen to determine if your kidneys are involved.

Urinalysis is another test often used to diagnose kidney damage as a result of blood pressure and to rule out kidney disorders that can be a secondary cause. Lipid profiles measure your cholesterol levels and are used to assess your risk of cardiovascular diseases like heart attack and stroke. Imaging studies are used to identify possible tumours of the adrenal glands or damage to the kidneys.

If you are diagnosed with hypertension, you will also need an eye examination. An examination with an ophthalmoscope can determine the effect your blood pressure has had on the blood vessels in the eye and whether or not your retina has sustained damage.

In addition to an electrocardiogram (ECG) to evaluate possible heart damage, an echocardiogram may be used to see if your heart has become enlarged or if you have other cardiac problems related to hypertension, like blood clots or heart valve damage. Doppler ultrasound examination can be used to check the blood flow through the arteries to determine if they have narrowed, thus contributing to high blood pressure.

Treatment

The initial treatment for hypertension includes changes in lifestyle and diet to eliminate or reduce contributory factors like obesity or a high sodium diet. Smoking cessation and reduction of alcohol use—one drink a day for women and two drinks a day for men—are important steps for the reduction of blood pressure.

Your doctor will probably recommend regular aerobic exercise which has a beneficial effect on blood pressure. Evidence shows that brisk walking for at least 30 minutes daily several times a week is beneficial for blood pressure reduction.

There are also a number of different medication classes available for the treatment of hypertension. The JNC 8 recommendations for treatment of blood pressure are based on evidence from multiple studies in many different populations. People with stage II hypertension may need initial treatment with two medications or a combination drug.

Follow-up is important. If your blood pressure goal has not been achieved after a month of treatment, your healthcare provider may increase your dose or add a different class of medication. After you reach your blood pressure goal, you must continue to monitor your response to treatment and development of any other conditions in order to prevent the progression of problems.

Complications

There are significant consequences to chronic hypertension:

• Heart attack
• Stroke
• Aneurysms
• Heart failure
• Kidney failure
• Damage to blood vessels
• Cognitive and memory problems
• Eye damage and vision loss
• Metabolic syndrome

The damage is cumulative over time. High blood pressure is rarely associated with symptoms, so it is often left untreated or overlooked until permanent and devastating organ damage has occurred. When blood pressure is increased, the walls of the arteries may become injured or stretched. Damage to the blood vessels can create weak regions that give rise to aneurysms or rupture.

Damage to the heart muscle can also cause atrial fibrillation over time. Atrial fibrillation is an irregular heart rate that puts you at risk for stroke. High blood pressure can also tear the inner layer of the arteries, allowing the buildup of scar tissue that attracts cholesterol debris and platelets (blood cells that form clots). Cholesterol build-up in damaged blood vessels is called a plaque. These plaques cause a narrowing of the arteries, which results in more work for the heart to pump adequate blood through the body.

Plaque can rupture under high pressure. This causes platelets to adhere and form a clot that can break off and travel throughout blood circulation, blocking oxygenated blood from reaching critical tissues. Additionally, these clots may break off and travel to other parts of the body, blocking blood flow and causing heart attacks or stroke. Clot formation also narrows the artery, making the heart work harder to pump blood with oxygen throughout the body.

Damage to the arteries from high blood pressure, including scarring and cholesterol build-up, results in a stiffening of the arteries. This causes the heart to work harder to push blood throughout the body. The heart is a muscle, and over time, it will become damaged and floppy as a result of high blood pressure. The chambers of the heart will enlarge and the muscular fibers will not be able to contract adequately to compensate, resulting in heart failure.

A Word From Verywell

Hypertension is a serious chronic disorder that can cause many harmful health effects over time. If you are an adult over the age of 20, you should have your blood pressure checked by your healthcare provider at your regular health visit. If you are over the age of 40, it’s important to have your blood pressure checked annually. Remember, the reading you get from a manual machine or at the pharmacy may not be accurate.

Detecting high blood pressure early can prompt you to make healthy changes in your diet and lifestyle that will reduce your risk of serious disorders like stroke or heart attack. If you fall in a high-risk category, have your blood pressure checked today.

HEALTH A-Z-HIGH BLOOD PRESSURE

CONTROLLING HYPERTENSION

Oct 3, 2018 | News

Written By: Cure HBP

Drugs that treat high blood pressure are either short-acting or long-acting. The former won’t control blood pressure throughout the day. To do this, you have to increase the dosage or take it several times a day.

In contrast, long-acting drugs can control your blood pressure much longer much longer or as much as 24 hours. You simply take one tablet at the prescribed time each day and get on with your life.

At first, doctors thought it didn’t matter whether you took one or the other. After all, both of these drugs lowered blood so what more could a physician ask?

However, recent studies show that not all antihypertensive can protect you from the complications of hypertension even if they lower blood pressure. While short-acting agents can make your blood pressure drop, the effects of these drugs vary greatly throughout the day – like a Ping-Pong ball bouncing up and down. Obviously, that’s to be expected when you’re playing Ping-Pong – but not when you’re treating hypertension.

These concerns were aired during the 16th Scientific Meeting of the International Society of Hypertension (ISH) in Glasgow in the United Kingdom. Dr. John P. Chalmers, ISH president, said the “Ping-Pong effect could lead to a rapid fall in blood pressure (hypotension), tachycardia (rapid heart beat), and other cardiac problems.

The same view is shared by Dr. Henry L. Elliot of the Department of Medicine and Therapeutics at the Gardiner Institute in Glasgow who said that short-acting drugs don’t seem to offer any protection against overnight hypertension and the subsequent rise in cardiovascular risk during the waking and early working part of the day.

This is bad news for people with hypertension since those with greater blood pressure (BP) variability appear to be at higher risk for end-organ damage, according to Dr. Gianfranco Parati, associate professor of cardiology at the University of Milan in Italy. Parati said that the more your BP varies throughout the day, the greater your chances of suffering from cardiovascular complications.

To avoid this problem, the U.S. Food and Drug Administration (FDA) said that drugs used to treat hypertension should not only lower BP but, more importantly, prevent fluctuations in BP which appear to be related to cardiovascular complications.

Because of their limited effects, short-acting drugs don’t meet these criteria. The FDA also warned against the use of high doses of short-acting antihypertensive to maintain smooth blood pressure levels for 24 hours since this could counteract the benefits of lower pressure.

Experts say the ideal antihypertensive should be long-acting with a continuous therapeutic effect that can be given once a day yet control BP for 24 hours before the next dose is taken. This will ensure that your BP levels remain stable throughout the day.

Since obesity is a factor in hypertension, it pays to lose weight. To help you shed those unwanted pounds, take Zyroxin, a safe and natural supplement that will maximize your weight loss through its unique fat-burning ingredients. For details, visit http://www.zyroxin.com.

Sharon Bell is an avid health and fitness enthusiast and published author. Many of her insightful articles can be found at the premier online news magazine http://www.HealthLinesNews.com

CONTROLLING HYPERTENSION