Seniors affected by high blood pressure are becoming more aware of the ways to lower their blood pressure. There are some changes that can be made to a diet that will be beneficial. In addition, there are some lifestyle changes that will also help. High blood pressure could lead to other serious health issues.
Home Care Chicagowants to remind all seniors that they should consult their doctor before making any drastic changes to their diet and exercise. The following tips however are a good starting place for anyone looking to lower blood pressure.
1. Reduce sodium intake. Daily intake for seniors or anyone over 50 should be less than 2,300 mg per day. Take the saltshaker off the table and try to eat foods that are low in sodium.
2. Change cooking habits and do not use salt. There are other ways to get great flavor when cooking. Use herbs and spices and avoid using bullion and prepared sauces. They contain high amounts of sodium. When dining out, ask for food to be prepared without salt or request a low sodium menu.
3. Check the medications you are currently taking. Many of them do contain sodium. Talk to your doctor about adding an aspirin to your daily regime. This can reduce chances of stroke and heart attack.
4. Reduce stress, add some exercise and quit smoking. All of these will lower your blood pressure. Losing a few pounds will also be beneficial.
5. If you can, monitor your blood pressure at home. If these changes do not work, you may have to ask for a prescription medication. Doctors will also suggest increasing your potassium intake.
If you are a caregiver, or know anyone with a heart condition, you could benefit from watching the following clip, which features a modified form of CPR called CCR that is easier to learn, easier to do and can save even more lives!
By adding a simple exercise program to your life, you can greatly reduce the risks of developing heart disease. There are numerous benefits to exercise. These benefits, along with a few tips, are provided below. For seniors who are trying to make changes in their lives that will improve their health and lower risks of heart disease, exercise is one of the best ways to accomplish this.
Before making changes to a diet or adding exercise, Home Care Chicago wants to remind all seniors that they should always talk to their doctors first. Be sure to ask about medications, the ability to lift heavy objects and what exercises are safe for you.
1. Exercise can help circulation and strengthen the heart and cardiovascular system. It also lowers blood pressure, improves muscle tone and strength, boosts self-esteem and improves sleep.
2. Stretching exercises lengthen the muscles, preparing them for activity. It will reduce the chance of injury and muscle strain.
3. Aerobic or cardiovascular exercise strengthens the heart and lungs and will greatly improve the use of oxygen in the body.
4. Try to implement a walking program to start. Then you can move to jogging, biking or water aerobics.
5. An exercise session should last between 20 and 30 minutes to provide the best benefits for the body and over-all health. Exercise every day or every other day for the best results.
Many older adults avoid activities that are too intensive for fear of injuring or causing negative effects to their overall health. But, a new study shows that those who engage in high-impact sports, like older athletes actually have improved bone health. To begin a program that’s higher impact seniors do need to ease into the exercise so that their safety remains a priority:
1. Start slow – particularly for those seniors who don’t exercise regularly, it’s important to build up strength, balance and endurance. Jumping right into high-impact activity could cause too much strain. Starting with light weights, aerobics and other activities will help to prepare seniors
2. Talk to your doctor – before beginning any exercise program as a senior, it’s essential you get clearance from your doctor. The study shows that your bone health could benefit, but of course, specifics depend upon your background and health. Seniors don’t want to do harm while trying to find benefit
3. Find exercises that work for you – high-impact exercises include anything that get your feet off the ground. Running, jumping rope, jumping jacks, and step aerobics can all have their benefits
4. Listen to your body – with any activity, particularly as you age, listen to what your body is telling you. Stop if it hurts or seems to cause strain; push yourself, but not too hard
