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Something we all need but many of us seem to not get enough of is sleep. We may be going to bed too late, getting up too early, tossing and turning, stressed, have a racing heart from a cup of coffee or all of the above! No matter what our sleep issue may be, we need to have a restful night’s sleep in order to feel good the next day. The following information is from RealAge.com and it has valuable tips that may lead you to nights of peaceful sleep.

Sleep Better in 9 Steps

Follow these steps to get a good night’s rest.

Give Yourself the Gift of Great Sleep

The following information is from the American Heart Association and it explains what high blood pressure is and helps us to understand how our body works and how we can take care of ourselves no matter what our blood pressure levels are. Since 76.4 million U.S. adults have been diagnosed with high blood pressure, it is important that we take the time to learn about this disease and know how to help prevent and treat it.

Over the next few weeks we will provide further information regarding blood pressure conditions that can help us to be more aware of the symptoms, the precautions we can take and solutions to fight the disease.

What is High Blood Pressure?

High blood pressure, also known as HBP or hypertension, is a widely misunderstood medical condition. Some people think that those with hypertension are tense, nervous or hyperactive, but hypertension has nothing to do with personality traits. The truth is, you can be a calm, relaxed person and still have HBP.

Let’s look at the facts about blood pressure so you can better understand how your body works and why it is smart to start protecting yourself now, no matter what your blood pressure numbers are.

By keeping your blood pressure in the healthy range, you are:

• Reducing your risk of your vascular walls becoming overstretched and injured
• Reducing your risk of your heart having to pump harder to compensate for blockages
• Protecting your entire body so that your tissue receives regular supplies of blood that is rich in the oxygen it needs

Blood pressure measures the force pushing outwards on your arterial walls.

The organs in your body need oxygen to survive. Oxygen is carried through the body by the blood. When the heart beats, it creates pressure that pushes blood through a network of tube-shaped arteries and veins, also known as blood vessels and capillaries. The pressure — blood pressure — is the result of two forces. The first force occurs as blood pumps out of the heart and into the arteries that are part of the circulatory system. The second force is created as the heart rests between heart beats. (These two forces are each represented by numbers in a blood pressure reading.)

The problems from too much force.

Healthy arteries are made of muscle and a semi-flexible tissue that stretches like elastic when the heart pumps blood through them. The more forcefully that blood pumps, the more the arteries stretch to allow blood to easily flow. Over time, if the force of the blood flow is often high, the tissue that makes up the walls of arteries gets stretched beyond its healthy limit. This creates problems in several ways.

• Vascular weaknesses
  First, the overstretching creates weak places in the vessels, making them more prone to rupture. Problems such as strokes and aneurysms are caused by ruptures in the blood vessels.
• Vascular scarring
  Second, the overstretching can cause tiny tears in the blood vessels that leave scar tissue on the walls of arteries and veins. These tears and the scar tissue are like nets, and can catch debris such as cholesterol, plaque or blood cells traveling in the bloodstream.
• Increased risk of blood clots
  Trapped blood can form clots that can narrow (and sometimes block) the arteries. These clots sometimes break off and block vessels and the blood supply to different parts of the body. When this happens, heart attacks or strokes are often the result.
• Increased plaque build-up
  The same principle applies to our blood flow. Cholesterol and plaque build-up in the arteries and veins cause the blood flow to become limited or even cut off altogether. As this happens, pressure is increased on the rest of the system, forcing the heart to work harder to deliver blood to your body. Additionally, if pieces of plaque break off and travel to other parts of the body, or if the build-up completely blocks the vessel, then heart attacks and strokes occur.
• Tissue and organ damage from narrowed and blocked arteries
  Ultimately, the arteries and veins on the other side of the blockage do not receive enough freshly oxygenated blood, which results in tissue damage.
• Increased workload on the circulatory system
  Think of it this way: In a home where several faucets are open and running, the water pressure flowing out of any one faucet is lower. But when pipes get clogged and therefore narrow, the pressure is much greater. And if all the household water is flowing through only one faucet, the pressure is higher still.

When the arteries are not as elastic because of the build-up of cholesterol or plaque or because of scarring, the heart pumps harder to get blood into the arteries. Over time, this increased work can result in damage to the heart itself. The muscles and valves in the heart can become damaged and heart failure can result.

Damage to the vessels that supply blood to your kidneys and brain may negatively affect these organs.

You may not feel that anything is wrong, but high blood pressure can permanently damage your heart, brain, eyes and kidneys before you feel anything. High blood pressure can often lead to heart attack and heart failure, stroke, kidney failure, and other health consequences.

Take the time to learn about what the numbers in your blood pressure reading mean.

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Last month we featured an article that discussed the Million Hearts national campaign that has the goal of preventing 1 million heart attacks and strokes over the next 5 years. In the article we mentioned we would feature articles to help educate readers on what heart disease is, as well as what cardiovascular disease and strokes are. We hope our readers will be able to learn what causes these conditions and what they can do to help prevent them. The following article is from the Million Hearts website and it discusses what things you can do to help prevent heart disease and stroke.

About Heart Disease & Stroke

PREVENTION

Heart disease and stroke are an epidemic in the United States today. The good news is that many of the major risk factors for these conditions can be prevented and controlled.

Remember Your ABCS

Keep the ABCS in mind every day and especially when you talk to your doctor:

• Appropriate Aspirin Therapy
• Blood Pressure Control
• Cholesterol Control
• Smoking Cessation

Talk to Your Doctor

Share your health history, get your blood pressure and cholesterol checked, and ask if taking an aspirin each day is right for you.

Control Your Blood Pressure and Cholesterol

High blood pressure is one of the leading causes of heart disease and stroke. One in 3 U.S. adults has high blood pressure, and half of these individuals do not have their condition under control.

Similarly, high cholesterol affects 1 in 3 American adults, and two-thirds of these individuals do not have the condition under control. Half of adults with high cholesterol do not get treatment.

If your blood pressure or cholesterol is high, take steps to lower it. This could include eating a healthier diet, getting more exercise, and following your doctor’s instructions about medications you take.

Eat Healthy for Your Heart

What you eat has a big impact on your heart health. When planning your meals and snacks, try to:

• Eat lots of fresh fruits and vegetables.
• Check the labels on your food and select those with the lowest sodium. Too much sodium can increase your blood pressure.
• Limit foods with high amounts of saturated fat, trans fat, and cholesterol. You can find this information on the Nutrition Facts label.
• Cook at home whenever possible. This way, you’re in charge of the ingredients and you know exactly what you and your family are eating.

 

Get Moving

Obesity can increase your risk for heart disease and stroke. To keep your body at a healthy weight and to fight high blood pressure and cholesterol, make physical activity part of your daily routine. Try to fit in 30 minutes of moderate-intensity exercise on most days of the week. For example, you could take a brisk 10-minute walk 3 times a day, 5 days a week.

Quit Smoking

Cigarette smoking greatly increases your risk for heart disease. If you’re a smoker, quit as soon as possible, and if you don’t smoke, don’t start. You can also support smoke-free policies in your community and try to avoid secondhand smoke.

[Information Source, Image Source]

Last week we had an article that discussed the Million Hearts national campaign that has the goal of preventing 1 million heart attacks and strokes over the next 5 years. In the article we mentioned we would feature articles to help educate readers on what heart disease is, as well as what cardiovascular disease and strokes are. We hope our readers will be able to learn what causes these conditions and what they can do to help prevent them. The following article is from the Million Hearts website.

Heart disease, including heart attack and stroke, affect people of all ages, genders, races, and ethnicities. However, some groups are at higher risk. With more than 2 million heart attacks and strokes happening every year in the United States, it’s important to know the risks.

Heart Disease and Age

Many people mistakenly think of heart disease and stroke as conditions that only affect older adults. However, a large number of younger people suffer heart attacks and strokes. More than 150,000 heart disease and stroke deaths every year are among people younger than 65.

Heart Disease and Race

Heart disease remains the leading cause of death in the United States for adults of all races. However, there are big differences in the rates of heart disease and stroke between different racial and ethnic groups. Minority groups are more likely to be affected by heart disease and stroke than others—which contributes to lower life expectancy found among minorities.

As of 2007, African American men were 30% more likely to die from heart disease than were non-Hispanic white men. African American adults of both genders are 40% more likely to have high blood pressure and 10% less likely than their white counterparts to have their blood pressure under control. African Americans also have the highest rate of high blood pressure of all population groups, and they tend to develop it earlier in life than others.

Heart Disease and Gender

Women in the United States experience higher rates of heart disease than men. Heart disease is the leading cause of death for American women, killing nearly 422,000 each year. Following a heart attack, approximately 1 in 4 women will die within the first year, compared to 1 in 5 men.

Heart Disease and Income

Men and women of all economic backgrounds are at risk for heart disease and stroke. However, there is a significant difference in the rates of heart disease between high- and low-income groups. Individuals with low incomes are much more likely to suffer from high blood pressure, high cholesterol, heart attack, and stroke than their high-income peers.

[Information Source, Image Source]