High blood pressure, also known as hypertension, is a common yet serious health condition affecting about 1 out of every 3 adults in the U.S.

It is often called the “silent killer” because it greatly increases the risk of heart attack and stroke yet many people with hypertension do not have the classic symptoms of high blood pressure: sweating, nervousness, or trouble sleeping.

With this being National High Blood Pressure Education Month, we thought we would help dispel harmful misconceptions surrounding this condition.

Myth 1:  High blood pressure runs in my family so I will get it too.

While a family history of hypertension does increase your risk of developing it, that doesn’t mean you can’t avoid it. These healthy lifestyle factors can help prevent high blood pressure:

• Eat a healthy diet that consists of fruits and vegetables, lean protein and whole grains. Limit unhealthy saturated fats, sodium and fast carbs (sugar and processed flour)
• Get regular physical activity – about 30 minutes a day
• Maintain a healthy weight
• Manage stress
• Avoid tobacco and limit alcohol consumption to 1 drink per day for women and 2 for men.

Myth 2: I feel fine. I don’t have to worry about high blood pressure.

Even if you feel good and have no family history or other risk factors for high blood pressure, that doesn’t mean you are safe. Many people don’t have symptoms. Be sure to get your blood pressure checked at least once every two years.

Myth 3:  If my blood pressure is 119/79 (considered normal) then I’m in good shape.

Not so fast. Normal blood pressure for a healthy person may be 119/79 (or below) but if you have other health conditions such as diabetes, excess body weight or high cholesterol, then your doctor may want your blood pressure even lower.

Myth 4:  Kosher and sea salt are low sodium alternatives to table salt.

Like table salt, both kosher and sea salt contain 40% sodium and count the same toward total sodium consumption.

Myth 5:  I was diagnosed with high blood pressure but I have it under control now so I can stop taking medication.

High blood pressure can be a life-long disease. Don’t stop taking your medication, but do speak with your doctor about your concerns and prognosis.

Take Control

For more ways to lower your risk of hypertension or keep it in check try these 10 Top Ways to Manage Blood Pressure Naturally.

Sources:

American Heart Association

Prevention

As the year winds down, are you feeling a little winded?

It’s only natural when you consider what your body endures this time of year: adjusting to the time change, surviving cold and flu season, hitting the stores at 4 a.m. for doorbuster deals, and then there are all the holiday parties and family get-togethers….

Before you reach for a double shot of espresso or a sugar fix, (followed by the inevitable crash) consider these natural ways to give your body a boost.

1. Multivitamins are especially important this time of year when many of us are caught up in the hustle and bustle of the season may not be eating as well as we normally do. Multivitamins help ensure that we obtain important nutrients such as: B vitamins and chromium for energy and metabolism, antioxidant and immunity supporting vitamins and minerals like vitamin C, selenium and zinc.

2. Adaptogenic Herbs such as ginseng, ashwagandha, and rhodiola help your body manage stress. So if the holidays have you feeling tired and frazzled, adaptogens might be the “pick-me-up” you need.

3. Protein helps keep blood sugar levels balanced and energy levels steady so try to eat lean protein at every meal or snack. Focus on plant-based sources like nuts, quinoa, or soy product like tofu.

4. B-complex supplements supply a broad range of B vitamins in higher doses than most multivitamins for those times you need a little extra boost.

5. Vitamin D is important for immunity and overall health. Yet it is often lacking in many people during the fall and winter months when days are shorter and there is less sunlight for the body to make it.

6. Magnesium is essential for muscle function including your heart. It can also help you relax and sleep—something we don’t get enough of this time of year. Try 250 – 400 mg at bedtime.

And finally, find a block of time at least once a week to relax and rejuvenate with whatever helps you unwind—a massage, bubble bath, or a good book.

For more natural ways to keep your energy levels up, see Natural and Safe Fatigue Fighters to Boost Your Energy, Fast!

Source:

Delicious Living

When it comes to reducing your exposure to toxic chemicals, household products are a good place to start. Unfortunately, it can be difficult to make informed choices when manufacturers are not required to disclose all of the product ingredients.

So consumers are pretty much left in the dark hoping that the products they use in their home are safe.

Full Disclosure on Safety of Household Cleaners

In an effort to help consumers find safer products, the Environmental Working Group (EWG) has created the first online guide that rates more than 2,000 household cleaners with grades A through F for safety of ingredients and disclosure of contents.

To uncover what is in common household cleaners, EWG’s staff scientists spent 14 months scouring product labels and digging through company websites and technical documents. EWG staff reviewed each ingredient against 15 U.S. and international toxicity databases and numerous scientific and medical journals.

EWG senior scientist Rebecca Sutton, Ph.D, said, “Quite a few cleaning products that line store shelves are packed with toxic chemicals that can wreak havoc with your health, including many that harm the lungs. The good news is, there are plenty of cleaning products that will get the job done without exposing you to hazardous substances.”

Safer Cleaning Alternatives

If you are concerned about chemical-laden cleaners, you might be interested in our guide to How to Deep Clean Your Home Naturally.

Source:

Environmental Working Group

When you think about “growing old gracefully,” what comes to mind?

If you’re like most people, it’s a combination of many factors including maintaining a sharp mind, a healthy body, and a positive outlook.

With our aging population, there’s no shortage of advice and myriad strategies for staying young.

For those that want to take the “natural” approach to healthy aging, experts say maintaining a healthy diet and getting regular exercise is the foundation for good health as we grow older.

Specifically, research consistently supports these key strategies for aging gracefully:

• Consuming primarily a plant-based diet consisting of fresh fruits, vegetables and vegetarian protein sources such as nuts, beans and seeds.
• Eating at least two servings of oily fish per week.
• Limiting sugar, salt and saturated fats from meat and dairy.
• Getting at least 30 minutes of exercise a day most days of the week.
• Taking care of your emotional health by building an emotional support system and good coping skills.
• Getting plenty of rest—at least 7-8 hours of sleep on most nights.

But there’s much more you can do to naturally support your body as the years go by. We call it, “taking it to the next level.”

Level Two

Level two goes beyond basic diet and exercise by providing your body with additional nutritional support in the form of supplements. You may wonder, “why is this necessary?” Well, there’s a few reasons:

• With age, our digestive system often doesn’t work as well as it used to. This can reduce the amount of nutrients we obtain from foods and explains why vitamin B12 deficiency is so common in older people.
• As we get older we are also more likely to take medication for a chronic condition. These medications can contribute to vitamin or mineral deficiencies. For example, statin drugs may affect CoQ10 levels which are necessary for energy production in muscles like the heart.
• Our skin loses some of its ability to make vitamin D from sunlight as we age. And because few foods contain adequate amounts of vitamin D, as many as 75% of seniors are deficient in this important nutrient that builds bones, supports muscle strength and promotes a healthy immune system.

So even if you eat a well balanced diet and maintain an active lifestyle, for most older people, dietary supplements are virtually a necessity.

Among the top recommended supplements for older adults are:

Multivitamins – Taking a multivitamin is a good way to fill nutritional gaps in your diet. Seniors are commonly deficient in many essential nutrients such B vitamins, Vitamin C, Vitamin K and Magnesium which are found in multivitamins.

Minerals – Your doctor may recommend a specific mineral complex to support bone health.

Fish Oil – The essential fatty acids in fish oil, EPA and DHA, promote normal cellular function, support cardiovascular and brain health as well as healthy skin and vision.

Vitamin D – While most multivitamins do contain some vitamin D, it is usually not enough to maintain or restore vitamin D levels in seniors who are typically deficient. Doses as high as 5,000 IU daily may be needed if you are deficient.

Resveratrol -- This plant-based antioxidant helps protect your body from free radical damage. It is often recommended to support cardiovascular and overall health. Another option is a supplement like Oximax Complex, which is blend of several antioxidants.

Ginkgo Biloba – This herb supports mental functioning by promoting circulation to the brain and other vital organs.

Acetyl-L-Carnitine – Acetyl-L-Carnitine (ALCAR) is a form of the amino acid carnitine that helps the body turn fat into energy. In the brain, ALCAR supports cognitive function, memory and concentration. Essential Brain Nutrition contains Acetyl-L-Carnitine and a complex of other nutrients for optimal mental performance.

Doctor’s Advice

It’s very important to speak with your doctor about your dietary habits and medications so you can determine which supplements you should take and the optimal dosages.

Sources:

National Institutes of Health

Linus Pauling Institute

University of Maryland Medical Center

Another new study confirms what your mom may have already told you, a teaspoon or two of honey relieves coughing so your child—and the rest of the household--can get some rest. In fact, for children between the ages of 1 and 6, honey may be the safest and most effective cough suppressant.

In the study, children received either 2 teaspoons of eucalyptus honey, citrus honey, labiatae honey, or similar-tasting silan date extract 30 minutes before bed.

All kids had fewer symptoms the second night of the study, including those given the date extract. But children who received honey coughed less frequently, less severely, and were less likely to lose sleep due to the cough when compared to those who didn't get honey. 

The parents of children who were given honey also reported sleeping better.

This is good news for parents who don’t have many good options when it comes to relieving their little one’s nagging cough. According to the American Academy of Pediatrics, over-the-counter cough and cold medicines don’t work for children under the age of 6 and they carry the risk of dangerous side effects or overdose.

While many parents may already be using honey, it’s still good to know that science backs up mom’s advice. As for the type of honey to use, doctors say it doesn’t matter so choose one that tastes best to your child.

Honey Caveats

There are, however, situations in which honey should not be used, or when traditional medication is necessary or more effective. Never give honey to children younger than a year old due to the risk of infant botulism.

Also, skip the honey and call your pediatrician if:

• your child has a fever
• the cough persists or worsens
• your child is wheezing
• the symptoms last longer than two weeks

Other Cough Remedies

Other ways to ease childhood coughs that are also endorsed by pediatricians include: saline drops or nasal sprays, humidifiers in the child’s room, and propping up the child’s head at night to prevent postnasal drip from aggravating the cough.

Sources:

WebMd

Health Finder

If you’re concerned about pesticides in produce or hormones and antibiotics in meat or poultry, you may have noticed that the food industry is responding to concerned consumers like you with new food labels that tout “all-natural” and “naturally raised.” But what do these terms really mean? And, does anybody verify or regulate some of these claims?

You might be surprised to find that many terms are ill-defined, unregulated or may not be as “animal friendly” as they sound.

Have You Seen These Terms?

Raised without Antibiotics – The U.S. Department of Agriculture (USDA) has defined this to mean that meat or poultry products came from animals who were raised without the use of low-level doses of antibiotics. However, there is no organization that routinely conducts tests to verify these claims. In the last few years, at least one large poultry producer made this claim despite feeding antibiotics to chickens. The FDA only stepped in after they were taken to court by their competitors.

No Additives – While you might assume this means that nothing has been added to the product such as fillers, preservatives or flavors this is not the case. There is no formal definition for this term so you might want to scan the ingredients list.

Chemical-free – Under USDA regulations, this term isn't allowed on meat or poultry labels, so this is a big “red flag.” Other disallowed terms include: "residue-free," "residue tested," "naturally raised," "naturally grown" or "drug-free."

Natural or All Natural – Under USDA regulations, this term may be used on labeling for meat and poultry products if the product doesn't contain any artificial flavor or flavoring, coloring ingredient, or chemical preservative, or any other artificial or synthetic ingredient. The product and its ingredients should also be minimally processed. Furthermore, the product label must explain what is meant by natural, i.e. (no preservatives or artificial flavors). The term has no meaning with regard to animal feeding or welfare.

100% Vegan – This term does not have a standard definition, nor is it verified. However a “Certified Vegan” label, which is administered by the Vegan Awareness Foundation, (aka Vegan Action) does mean that the product is not only free of animal products, it is also not tested on animals.

No Animal By-Products – You might see this term on anything from bacon to cat food. It can mean that the meat you are purchasing came from an animal that was not fed animal by-products or that the product is not made with animal by-products. Again, the problem with this term is that there is not a precise definition of “animal ingredients,” nor is it verified by anyone.

Free-Range – You might see this term on eggs or poultry and think it means that the chickens have never seen the inside of a cage, but that’s not the case. Per the USDA, it only means they have access to the outdoors for an undetermined period of time each day. It may only be for 5 minutes. And it doesn’t mean that they have not been subjected to other practices like beak clipping that may be considered inhumane.

Grass Fed vs. Pasture Raised – Under USDA regulations, grass fed means that grass and forage are the feed source for ruminant animals (such as cattle, sheep, bison) for the duration of their life after weaning. Animals can't be fed grain or grain byproducts. They must have continuous access to pasture during the growing season. The term pasture raised, means that ruminants have access to the outdoors as well as access to pasture. But only 30% of their dry-feed intake must come from pasture. The balance can be grain products.

Cage-Free – this means that laying hens live uncaged, typically within a barn or other enclosed area. They must have unlimited access to food and water and the freedom to roam within the enclosed area. Cage-free doesn't mean the hens have access to the outdoors. While the birds can engage in some natural behaviors, such as nesting and spreading their wings, practices such as beak cutting are allowed.

Certified Humane – This certification is administered by Humane Farm Animal Care to ensure humane treatment of farm animals from birth through slaughter. The USDA does not regulate this certification.

For more information on this topic, see: Fooled by Food Labels: 9 Deceptive Claims to Watch Out For.

Sources:

USDA

The Daily Green

Hella Wella

Mayo Clinic