How To Lower Your Blood Pressure (Cardiologists Explain)

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Today we enjoy the benefit of input from Dr. Zalzal, Dr. Weeing, and Dr. Hefferman!

If the thought of being in an operating room with three cardiologists in scrubs doesn’t raise your blood pressure too much, the doctors in question have a lot to offer for bringing those numbers down and keeping them down! They recommend…

150 mins of Exercise

This isn’t exactly controversial, but: move your body!

See also: Exercise Less; Move More

Reduce salt

Most people eating the Standard American Diet (SAD) are getting far too much—mostly because it’s in so many processed foods already.

See also: How Too Much Salt May Lead To Organ Failure

Eating habits

There’s a lot more to eating healthily for the heart than just reducing salt, and over all, the Mediterranean diet comes out scoring highest:

Reduce alcohol

According to the WHO, the only healthy amount of alcohol is zero. According to these cardiologists: at the very least cut down. However much or little you’re drinking right now, less is better.

See also: How To Reduce Or Quit Alcohol

Maintain healthy weight

While the doctors agree that BMI isn’t a great method of measuring metabolic health, it is clear that carrying excessive weight isn’t good for the heart.

See also: Lose Weight (Healthily!)

No smoking

This one’s pretty straight forward: just don’t.

See also: Addiction Myths That Are Hard To Quit

Reduce stress

Chronic stress has a big impact on chronic health in general and that includes its effect on blood pressure. So, improving one improves the other.

See also: Lower Your Cortisol! (Here’s Why & How)

Good sleep

Quality matters as much as quantity, and that goes for its effect on your blood pressure too, so take the time to invest in your good health!

See also: The 6 Dimensions Of Sleep (And Why They Matter)

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  • Women Rowing North – by Dr. Mary Pipher

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    Ageism is rife, as is misogyny. And those can be internalized too, and compounded as they intersect.

    Clinical psychologist Dr. Mary Pipher, herself 75, writes for us a guidebook of, as the subtitle goes, “navigating life’s currents and flourishing as we age”.

    The book does assume, by the way, that the reader is…

    • a woman, and
    • getting old (if not already old)

    However, the lessons the book imparts are vital for women of any age, and valuable as a matter of insight and perspective for any reader.

    Dr. Pipher takes us on a tour of aging as a woman, and what parts of it we can make our own, do things our way, and take what joy we can from it.

    Nor is the book given to “toxic positivity” though—it also deals with themes of hardship, frustration, and loss.

    When it comes to those elements, the book is… honest, human, and raw. But also, an exhortation to hope, beauty, and a carpe diem attitude.

    Bottom line: this book is highly recommendable to anyone of any age; life is precious and can be short. And be we blessed with many long years, this book serves as a guide to making each one of them count.

    Click here to check out Women Rowing North—it really is worth it

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  • Broccoli vs Asparagus – Which is Healthier?

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    Our Verdict

    When comparing broccoli to asparagus, we picked the broccoli.

    Why?

    Both are great! But broccoli does distinguish itself:

    In terms of macros, broccoli has slightly more protein, carbs, and fiber. The two vegetables have the same glycemic index. We’ll call this a slight win for broccoli based mainly on the higher fiber, but it’s not by a huge amount.

    When it comes to vitamins, broccoli has more of vitamins B5, B6, B9, C, K, and choline, whereas asparagus has more of vitamins A, B1, B2, B3, and E. This would already be a 6:5 marginal win for broccoli, but it’s worth bearing in mind that broccoli’s margins are greater, especially with broccoli having around 15x the amount of vitamin C. So, a clear win for broccoli, respectable as asparagus may be.

    In the category of minerals, broccoli has more calcium, magnesium, manganese, phosphorus, potassium, and selenium, while asparagus boasts more copper, iron, and zinc. A 6:3 win for broccoli here.

    Both vegetables also contain generous amounts of antioxidant polyphenols and other beneficial phytochemicals, often a little different from each other, so that’s a case for enjoying both.

    Still, if you’re going to pick just one, we recommend the broccoli!

    Want to learn more?

    You might like to read:

    Take care!

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  • Cacao vs Carob – Which is Healthier?

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    Our Verdict

    When comparing cacao to carob, we picked the cacao.

    Why?

    It’s close, and may depend a little on your priorities!

    In terms of macros, the cacao has more protein and fat, while the carob has more carbohydrates, mostly sugar. Since people will not generally eat this by the spoonful, and will instead either make drinks or cook with it, we can’t speak for the glycemic index or general health impact of the sugars. As for the fats, on the one hand the cacao does contain saturated fat; on the other, this merely means that different saturated fat will usually be added to the carob if making something with it. Still, slight win for the carob on the fat front. Protein, of course, is entirely in cacao’s favor.

    In the category of vitamins and minerals, they’re about equal on vitamins, while cacao wins easily on the mineral front, boasting more copper, iron, magnesium, manganese, and phosphorus.

    While both have a generous antioxidant content, this one’s another win for cacao, with about 3x the active polyphenols and flavonoids.

    In short: both are good, consumed in moderation and before adding unhealthy extra ingredients—but we say cacao comes out the winner.

    If you’re looking specifically for the above-depicted products, by the way, here they are:

    Cacao powder | Carob powder

    Want to learn more?

    You might like to read:

    Enjoy!

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  • The Borderline Personality Disorder Workbook – by Dr. Daniel Fox

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    Personality disorders in general get a bad rep. In part, because their names and descriptions often focus on how the disorders affect other people, rather than how they affect the actual sufferer:

    • “This disorder gives you cripplingly low self-esteem; we call it Evil Not-Quite-Human Disorder”
    • “This disorder makes you feel unloveable; we call it Abusive Bitch Disorder”
    • …etc

    Putting aside the labels and stigma, it turns out that humans sometimes benefit from help. In the case of BPD, characterized by such things as difficult moods and self-sabotage, the advice in this book can help anyone struggling with those (and related) issues.

    The style of the book is both textbook, and course. It’s useful to proceed through it methodically, and doing the exercises is good too. We recommend getting the print edition, not the Kindle edition, so that you can check off boxes, write in it (pencil, if you like!), etc.

    Bottom line: if you or a loved one suffers from BPD symptoms (whether or not you/they would meet criteria for diagnosis), this book can help a lot.

    Click here to check out the BPD Workbook, and retake control of your life!

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  • What is a virtual emergency department? And when should you ‘visit’ one?

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    For many Australians the emergency department (ED) is the physical and emblematic front door to accessing urgent health-care services.

    But health-care services are evolving rapidly to meet the population’s changing needs. In recent years, we’ve seen growing use of telephone, video, and online health services, including the national healthdirect helpline, 13YARN (a crisis support service for First Nations people), state-funded lines like 13 HEALTH, and bulk-billed telehealth services, which have helped millions of Australians to access health care on demand and from home.

    The ED is similarly expanding into new telehealth models to improve access to emergency medical care. Virtual EDs allow people to access the expertise of a hospital ED through their phone, computer or tablet.

    All Australian states and the Northern Territory have some form of virtual ED at least in development, although not all of these services are available to the general public at this stage.

    So what is a virtual ED, and when is it appropriate to consider using one?

    Shutterstock/Nils Versemann

    How does a virtual ED work?

    A virtual ED is set up to mirror the way you would enter the physical ED front door. First you provide some basic information to administration staff, then you are triaged by a nurse (this means they categorise the level of urgency of your case), then you see the ED doctor. Generally, this all takes place in a single video call.

    In some instances, virtual ED clinicians may consult with other specialists such as neurologists, cardiologists or trauma experts to make clinical decisions.

    A virtual ED is not suitable for managing medical emergencies which would require immediate resuscitation, or potentially serious chest pains, difficulty breathing or severe injuries.

    A virtual ED is best suited to conditions that require immediate attention but are not life-threatening. These could include wounds, sprains, respiratory illnesses, allergic reactions, rashes, bites, pain, infections, minor burns, children with fevers, gastroenteritis, vertigo, high blood pressure, and many more.

    People with these sorts of conditions and concerns may not be able to get in to see a GP straight away and may feel they need emergency advice, care or treatment.

    When attending the ED, they can be subject to long wait times and delayed specialist attention because more serious cases are naturally prioritised. Attending a virtual ED may mean they’re seen by a doctor more quickly, and can begin any relevant treatment sooner.

    From the perspective of the health-care system, virtual EDs are about redirecting unnecessary presentations away from physical EDs, helping them be ready to respond to emergencies. The virtual ED will not hesitate in directing callers to come into the physical ED if staff believe it is an emergency.

    The doctor in the virtual ED may also direct the patient to a GP or other health professional, for example if their condition can’t be assessed visually, or if they need physical treatment.

    The results so far

    Virtual EDs have developed significantly over the past three years, predominantly driven by the COVID pandemic. We are now starting to slowly see assessments of these services.

    A recent evaluation my colleagues and I did of Queensland’s Metro North Virtual ED found roughly 30% of calls were directed to the physical ED. This suggests 70% of the time, cases could be managed effectively by the virtual ED.

    Preliminary data from a Victorian virtual ED indicates it curbed a similar rate of avoidable ED presentations – 72% of patients were successfully managed by the virtual ED alone. A study on the cost-effectiveness of another Victorian virtual ED suggested it has the potential to generate savings in health-care costs if it prevents physical ED visits.

    Only 1.2% of people assessed in Queensland’s Metro North Virtual ED required unexpected hospital admission within 48 hours of being “discharged” from the virtual ED. None of these cases were life-threatening. This indicates the virtual ED is very safe.

    The service experienced an average growth rate of 65% each month over a two-year evaluation period, highlighting increasing demand and confidence in the service. Surveys suggested clinicians also view the virtual ED positively.

    yellow hard hat on ground. people are nearby sitting on ground after an accident
    The right advice could tell you whether you need to visit hospital in person or not. 1st footage/Shutterstock

    What now?

    We need further research into patient outcomes and satisfaction, as well as the demographics of those using virtual EDs, and how these measures compare to the physical ED across different triage categories.

    There are also challenges associated with virtual EDs, including around technology (connection and skills among patients and health professionals), training (for health professionals) and the importance of maintaining security and privacy.

    Nonetheless, these services have the potential to reduce congestion in physical EDs, and offer greater convenience for patients.

    Eligibility differs between different programs, so if you want to use a virtual ED, you may need to check you are eligible in your jurisdiction. Most virtual EDs can be accessed online, and some have direct phone numbers.

    Jaimon Kelly, Senior Research Fellow in Telehealth delivered health services, The University of Queensland

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • The Kitchen Doctor

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    Dr. Rupy Aujla: The Kitchen Doctor

    This is Dr. Rupy Aujla, and he’s a medical doctor. He didn’t set out to become a “health influencer”.

    But then, a significant heart condition changed his life. Having a stronger motivation to learn more about nutritional medicine, he did a deep dive into the scientific literature, because that’s what you do when your life is on the line, especially if you’re a doctor!

    Using what he learned, he was able to reverse his condition using a food and lifestyle approach. Now, he devotes himself to sharing what he learned—and what he continues to learn as he goes along.

    One important thing he learned because of what happened to him, was that he hadn’t been paying enough attention to what his body was trying to tell him.

    He wants us to know about interoception—which isn’t a Chris Nolan movie. Rather, interoception is the sense of what is going on inside one’s own body.

    The counterpart of this is exteroception: our ability to perceive the outside world by means of our various senses.

    Interoception is still using the senses, but is sensing internal body sensations. Effectively, the brain interprets and integrates what happens in our organs.

    When interoception goes wrong, researchers found, it can lead to a greater likelihood of mental health problems. Having an anxiety disorder, depression, mood disorder, or an eating disorder often comes with difficulties in sensing what is going on inside the body.

    Improving our awareness of body cues

    Those same researchers suggested therapies and strategies aimed at improving awareness of mind-body connections. For example, mindfulness-based stress reduction, yoga, meditation and movement-based treatments. They could improve awareness of body cues by attending to sensations of breathing, cognitions and other body states.

    But where Dr. Aujla puts his focus is “the heart of the home”, the kitchen.

    The pleasure of food

    ❝Eating is not simply ingesting a mixture of nutrients. Otherwise, we would all be eating astronaut food. But food is not only a tool for health. It’s also an important pleasure in life, allowing us to connect to others, the present moment and nature.❞

    Dr. Rupy Aujla

    Dr. Aujla wants to help shift any idea of a separation between health and pleasure, because he believes in food as a positive route to well-being, joy and health. For him, it starts with self-awareness and acceptance of the sensory pleasures of eating and nourishing our bodies, instead of focusing externally on avoiding perceived temptations.

    Most importantly:

    We can use the pleasure of food as an ally to healthy eating.

    Instead of spending our time and energy fighting the urge to eat unhealthy things that may present a “quick fix” to some cravings but aren’t what our body actually wants, needs, Dr. Aujla advises us to pay just a little more attention, to make sure the body’s real needs are met.

    His top tips for such are:

    • Create an enjoyable relaxing eating environment

    To help cultivate positive emotions around food and signal to the nervous system a shift to food-processing time. Try setting the table with nothing else on it beyond what’s relevant to the dinner, putting away distractions, using your favorite plates, tablecloth, etc.

    • Take 3 deep abdominal breaths before eating

    To help you relax and ground yourself in the present moment, which in turn is to prepare your digestive system to receive and digest food.

    • Pay attention to the way you sit

    Take some time to sit comfortably with your feet grounded on the floor, not slouching, to give your stomach space to digest the food.

    • Appreciate what it took to bring this food to your plate

    Who was involved in the growing process and production, the weather and soil it took to grow the food, and where in the world it came from.

    • Enjoy the sensations

    When you’re cooking, serving, and eating your food, be attentive to color, texture, aroma and even sound. Taste the individual ingredients and seasonings along the way, when safe and convenient to do so.

    • Journal

    If you like journaling, you can try adding a mindful eating section to that. Ask questions such as: “how did I feel before, during, and after the meal?”

    In closing…

    Remember that this is a process, not only on an individual level but as a society too.

    Oftentimes it’s hard to eat healthily… We can be given to wonder even “what is healthy, after all?”, and we can be limited by what is available, what is affordable, and what we have time to prepare.

    But if we make a conscious commitment to make the best choices we reasonably can as we go along, then small changes can soon add up.

    Interested in what kind of recipes Dr. Aujla goes for?

    Check out his recipe page here!

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