Exercising with high blood pressure

 

Exercise is one way you can reduce high blood pressure or even help prevent it. Inactivity is a risk factor for the development of high blood pressure but before you jump straight in and go to the gym, if you have been inactive and have heart disease or another medical conditions be sure to check with your health care professional as to what type of exercise is safe for you to do.

How it affects your body

Blood pressure is the measurement of the force of your blood against the walls of your arteries. There are two types of blood pressure, primary, or essential high blood pressure which has no underlying cause and secondary high blood pressure, this is caused by another health condition. Consistently elevated blood pressure may damage your arteries and heart. High blood pressure doesn’t only damage but it narrows the arteries, causing them to become less elastic which limits blood flow. This could lead to a reduction of nutrients and oxygen delivered to organs and muscles, including the heart which then could cause your heart to fail. The brain may also be affected as limited oxygen to the brain can cause strokes, mini-strokes, dementia or a mild cognitive impairment. Your kidneys are susceptible to scarring or kidney failure from high blood pressure. Also the tiny blood vessels in your eyes can become damaged leading to retinopathy, nerve damage or blindness.

What do the readings mean?

Normal systolic blood pressure depending on your age ideally is with the top number less than 120 and the diastolic mm Hg, which is the bottom number less than 80.

Elevated blood pressure is when the top number is 120-129 and the bottom number is less than 80.

High blood pressure stage 1 is when the top number is sitting between 130 and 139 or the bottom number is 80-89 and high blood pressure stage 2 is when your top number is at 140 or higher or your bottom number is at 90 or higher.

Exercise and high blood pressure

There have been studies conducted that concluded that the combination of endurance and dynamic resistance training is effective in reducing systolic blood pressure. Exercise, while it is good for your heart should be stopped if you feel weak, dizzy or lightheaded and if you experience pressure or pain in your chest, you neck, your arm, your jaw or shoulder.

Physical activity has a positive effect on high blood pressure and it can also help you manage your weight and lower your stress level. Even in the hours after you have completed your exercise it continues to reduce your blood pressure. Becoming more active can lower systolic blood pressure by up to 9 mm Hg much in the same action of some blood pressure medications. However, to keep your blood pressure under control, you will need to exercise regularly and it doesn’t happen straight away, it may take up to 3 months for it to impact on your measurements. So, it is important to keep taking your medication if you are on medication until your doctor says you can lower it.

There are many other ways to also help lower your blood pressure and this clinic specialises in these. Contact us for a personal session to find out what you can do to assist your blood pressure levels naturally in unison with your doctor’s guidance.

Stress, anxiety & depression respond to higher serotonin levels

If you have been feeling a little down lately, it could be because your levels of serotonin have been low. Serotonin is a feel-good chemical. It gets that name because it can raise your mood and make you feel happy if you have higher levels of it and if levels are low you can suffer from anxiety, depression, and low energy.

How to boost serotonin levels

There are some foods that can help boost your serotonin levels. These foods include nuts and seeds, tofu and pineapple. This is because they contain tryptophan. Eating the foods by themselves may not boost your levels enough though so you should also exercise regularly. Exercise will increase your levels and also increases tryptophan levels in the brain for hours after the workout. Research has found that when you exercise consistently it can have the same affect on you as antidepressants.

Serotonin is used by the brain, but is primarily produced in the gut. Your gut actually produces 90 percent of serotonin in the body. That is why it’s important to keep your gut healthy. The best way to keep your gut healthy is to cut back on your sugar intake and limit your intake of processed foods. Also cut back on alcohol as when you are feeling low it will make you feel worse because alcohol lowers serotonin levels.

Sunlight is also good for your serotonin levels. There is research that shows that people have higher levels of serotonin in their body on a sunny day than they do on a cloudy day. So, on the days that the sun is shining it’s a good idea to get out and go for a walk. By walking for just 20 minutes every morning, after the sun comes up you may feel great the whole day.

Another idea is to get a massage as it will loosening your muscles and release tension. Research shows that a massage can help relieve depression and anxiety as it reduces cortisol levels in your body by around 31%. Massage therapy can also help to boost your serotonin levels by around 28%. Also try and remain optimistic about circumstances in your life. Being pessimistic only brings down your mood. It’s not even about thinking of the glass, which represents your life, as being half full when it’s filled halfway. It’s about believing that soon that glass will be overflowing with all the good things in life – like the sweetness of a yummy drink overflowing from the glass.

What about supplements?

Serotonin supplements are available but be mindful if you take these as they can have side effects such as dizziness and insomnia. It is a good idea to consult your health care practitioner to see what is best for you. If you are having stress, anxiety or depression there are many natural ways to handle it. Give us a call to find out how. 

How to Detox from technology

These days we rely on our technology a lot. Everything from reading e-mails, to school homework, to scrolling through social media, to watching our favourite show on Netflix. Technology is used every day: at work, school, and in our homes. It has become such a big part of our lives that sometimes we don’t realise just how much we use it. Sometimes we can spend more time on our devices than with the people that are around us, which is why it is a good idea to give yourself a technological detox.  

A good way to get started is to take a break from it while you eat. While you sit down to eat your lunch or for dinner, put away all the devices and concentrate on spending the time with your family, colleagues or even to just sit quietly and relax and concentrate on what is happening around you and on your food. Chew your food slowly as that is the first stage of digestion. Once this has become a habit then you can try giving a whole day technology detox a try, or perhaps a whole weekend. It will bring a new restful dimension into your life.

It is also good to take precautions to make your home EMF-free. First be sure to take care that your bed is located as far away as possible from SMART meters and turn off your Wi-Fi routers before you go to bed so that EMFs don’t disturb the quality sleep you need to detox and heal.

Things to try while detoxing

Before starting your detox, you can write down how you are feeling - are your stressed? Are you sleeping properly? Are you spending all your time looking at a screen instead of interacting with those around you? Once you are finished your detox, whether it be the weekday or weekend, once again write down how you are feeling. You may notice that you spent more time doing things with loved ones, you may be feeling more relaxed, and you may have even slept better.

There are many things you can do while you are having your technology detox. You can read a book, go for a walk, or try some craft or artwork. You can even just sit in a coffee shop or a park and strike up a conversation.  Sometimes connecting with others is just what we need for our health. Another way to help detox and release stress is to try some deep breathing. Deep breathing can help cleanse the respiratory system and oxygenate the blood. You can also try meditation as this helps to calm your mind and release the stress. Too much stress creates inflammation and toxic build-up.

Exercise is also a good way to help detox the body because exercise gets your blood pumping and while you’re working out your muscles the liver produces an enzyme that clears out depression-causing chemicals. Stretching is also good, it not only keeps your muscles and joints flexible, and it can also help to lower inflammation.

Why not have a detox day at least once a month and let it open up new, healthier opportunities for you away from the Wi-Fi and screens? You may be surprised what unknown sides of your personality open up for you as you become healthier and more relaxed. 

ADHD and the role of Vitamin D

Attention Deficit Hyperactivity Disorder or ADHD is quite common. Children with ADHD can be treated using medication but unfortunately the medication does not always do the work intended for it to do. These medications can also come with side effects and the safety of using these drugs long term is also a concern. There are studies however that are showing positive effects of Vitamin D on children with ADHD.

 

Vitamin D

There have been studies that show that a lack of vitamin D in children, while they are still growing mentally, can have a negative effect. This can leads to symptoms similar to what we call ADHD.

  

A blind parallel clinical trial that was conducted showed that in children aged between 6 and 13 who had been diagnosed with ADHD that vitamin D had a positive effect. Vitamin D increases the serum levels in children. The study was conducted by giving the children either 1000iu of vitamin D3 daily or a placebo.

 

Although these studies have shown positive results the Psychiatry industry still has been slow to embrace these nutritional and natural approaches to ADHD. The vitamin D supplements can improve some of the behavioural problems associated with ADHD and may also help to prevent the child’s behavioural issues or even worse symptoms. It could also possibly help to reduce impulsivity that comes with this disorder.

 

It is important practitioners consider the significant beneficial role of micro-nutrients such as vitamin D when finding a way to assist parents and children to control and improve ADHD symptoms through the action on the neuronal system. Also couple that with the role of genetics in the study of the causes for ADHD as well as undesirable lifestyle factors that may be contributing directly to the inattention and hyperactive symptoms.

 

What can we do to help reduce the symptoms of ADHD?

It is very important if your child has been diagnosed with ADHD to reduce the amount of time they spend in front of a screen, including television, IPad/Tablets, phones, computers and video gaming consoles as studies have shown that children with ADHD tend to spend two hours or more extra time in front of that screen than other children. This has an even more detrimental effect on their health. In exchange for the screen time let them play outside in the sunlight as the incidences of ADHD acting out is much lower in areas that have more sunny weather, so the sunlight can have a protective effect against the disease. The reason scientists think the sun has such a positive effect is because the sun rays increase serum levels of vitamin Dl. However, if your child receives plenty of sunlight but they are still found to be lacking in vitamin D there are absorption reasons for that and it may be necessary to introduce a D3 supplement of 1000iu per day. A supplement may be needed also if you live in an area that doesn’t have a lot of bright sunlight.

There are also many other supplements that will assist your child if they have an ADHD diagnosis. Also for ASD. This clinic specialises also in assisting you to promote natural healthy wellbeing in your child. Give a call or message us to see how we can help you.

The importance of your Liver

The liver is the largest internal organ in your body and it is something you cannot live without. Your liver has important jobs to do and one of these is to help remove toxins and harmful substances. However, when it comes to the liver it can be very difficult to tell how well it is working. The reason for this is it doesn’t have the capabilities to skip beats like your heart or produce a cough to let you know that it is not working properly until it falls to around 10% capacity of its normal working abilities.

Roles your liver plays

Your liver is made up of two main lobes which are located beneath your diaphragm and on top of your stomach, your right kidney, and your intestines. When your liver is healthy it produces bile which helps remove waste and break down fats. It helps to regulate the levels of protein, sugar, and fat entering your bloodstream and it cleans drugs and alcohol from your blood. The liver also processes the nutrients absorbed by your intestines during digestion, helps to ensure your blood clots when you hurt yourself by producing proteins, cholesterol and clotting factors. It also regulates a lot of your hormones and neutralises free radicals.

The impact of being overweight on your liver

There is new research that suggests that the liver may age faster than the rest of your body if there is excess weight around your waist. This research showed that for a 10-unit increase in BMI the physiological age of the liver increased by 3.3 years. They also found that this increase in years on your liver cannot be reversed by losing weight. Alcohol is also harmful to your liver but there is something that can cause more damage and that is fructose, the most damaging form of sugar when it comes to your liver. This is found in some form in nearly every processed food in your supermarket. Your liver needs to 100% break down the fructose unlike glucose which only needs to be partially broken down before the body uses it. Fructose is metabolised straight into fat which then gets stored in your liver and other internal organs and tissues as body fat. This can lead to mitochondrial malfunction. Fructose produces toxins and free radicals when it is metabolised which can lead to liver inflammation.

Fructose isn’t the only thing that harm your liver though. There are toxins in your home, water, and the air. These are the chemicals in plastics like phthalates and BPA/BPS, flame-retardants, and formaldehyde. These could be in your furniture, carpeting and vinyl floor coverings, building materials, paint, mattresses, vinyl shower curtains, children’s toys, plastic water bottles and containers and scented beauty products.

Time to detox

The good thing is that you can detox your liver from all these harmful substances. There are many

great ways to detox the liver however you need to talk to a naturopath or nutritionist before you do this because if you do it the wrong way you will actually increase the toxins in your body. To ensure your liver detoxes you need to make sure your bowel is functioning properly and you are going to the toilet on a regular basis. If not then the detox, whatever you use, will only go into your bowel and then cycle back into your liver making your body even more toxic. This is a very simplistic explanation of how it works but you need to be aware of this. So don’t rush off to the shop to buy a detox that could be wrong for you. Speak to a trained professional about it. Here at our clinic we carefully investigate your digestive processes before we find a detox that is right for you. Give us a call or email us today to book either an online or face to face session so we can get things moving for you in the right direction.

Personality disorders affect communication with people you love

Personality disorders are hard to diagnose. Just because someone has some of the traits doesn’t not mean they have a certain personality disorder. Having the disorder means that it causes you much distress and problems functioning, not just a once in a while habit or attitude. It also has to fit the circumstances. An example would be a moody, successful movie star who is demanding and self-centred with their behaviour. They would not perhaps qualify as having a narcissistic personality disorder as long as they can get away with this behaviour as people could just think the behaviour is due to egotistical fame causing them to become what is usually referred to as a diva. Similarly a person living alone with no neighbour for miles would not possibly have a diagnosis of avoidant personality disorder if they can function well in social situations, even though they may dislike having social interaction with others.

Are they showing characteristics of a disorder?

People can often show signs and traits of multiple disorders at once. For example you may have heard rumours about someone that has narcissistic borderline traits who slept their way into an executive position or high-profile job only to remove and fire those who got them there. They then make life extremely difficult and miserable for the people who replace them. People with personality disorders tend to blame others for their troubles, which is also why they don’t tend to seek professional help as they don’t believe they are the problem. Often they only seek help when they are forced to do so. This usually comes after domestic violence in some form or a suicide attempt when a family member insists they go see someone. Once they are there seeking the help they need, someone with a personality disorder only tends to stay for as long as they are forced to, not necessarily as long as they should to resolve the issue. 

Who seeks help most?

The most common people seeking help are those that have suffered due to someone in their lives that has a personality disorder. These people are usually family members, partners, or employees that have developed anxiety or depression from their interaction with the person with the disorder.

What about the diagnosis?

Diagnoses of personality disorders need to be made by properly trained mental health professionals. It can cause someone great pain to tell them that you suspect them of having a personality disorder, so it is better left unsaid. However, it is important to know how to recognise the major symptoms as it will help you deal with these people on a daily basis. What you also need to remember is that if you need to you can seek professional help to teach you how to cope with this person in your life if you choose to have them in it. If you suspect someone you care about has a disorder and you are not being treated properly why not give us a call to see how we can help?

(Pic thanks to Brodie Vissers - Burst)

Putting your fear of death aside for your child

Talking about death is never an easy thing to do but it’s important to teach your children that death is a part of life. It is inevitable that one day someone or something in their life will die. Bereavement experts say that it is important to talk about it with your child from an early age. You should remain honest and informative, let your children know that death is a natural part of the life cycle. This conversation is good to have even before a loved one or pet dies. Surveys have shown that parents can be reluctant to talk about death with their children of the ages between 4 and 6, even more so than talking about other hard to discuss topics such as sex, getting old, and illness.

 

Many parents will feel uncomfortable talking about death because they have fears and anxiety of their own. To help you could try to focus the conversation on biology to start with. Giving children biological information on the cycle of life and how our bodies work may have a positive impact on their understanding of death. Try not to use confusing language in an effort to minimize the impact of death, this can be detrimental and unhelpful.

 

Children may come across dead animals and bugs which will cause their imaginations to start running wild and they may create scenarios that are scarier than what actually happened. This is why talking to the child biologically can be good because you can talk about how the dead bug no longer moves around. From there you can lead into how when something dies it no longer does the same things as before such as eat, sleep and play.  

 

Age appropriate

 

When talking to children about anything it is important to keep their age in mind, same goes for talking about death. What you say to your teenager will be very different to what you say to your pre-schooler, Children of different ages understand things differently the younger children will find it harder to understand than the older children. Younger children may also find it difficult to comprehend that death is final. The books and television programs we have today don’t help as they may have characters that are suddenly alive again. Between the ages of 5 to 10 it starts to become easier for them to understand the finality of death. At this age they may start to associate pictures of skeletons or coffins with death. This could trigger nightmares and this is most likely when they will come to you with questions about death.

 

Answering their questions is important even if you may think that the answer is obvious. At the age of 9 or 10 through to adolescence, they start to understand that death is irreversible on a physical level and that they one day will also die. This can cause a lot of fear, which is why it is important to talk to them about the fact that everyone dies and to remind them that they will likely live a long time before dying.

 

Explaining death spiritually

Spiritually you may like to give them some ideas depending on your religion or your own spiritual beliefs. It is important to also let them know information about the soul and what your religious books say. Sometimes this can give them comfort especially if they have lost a grandparent or a pet. Ideas of the soul however need to be explained carefully so that they don’t get confused. Make sure that you deliver your messages on this clearly and easily and if you need help in this area there are many spiritual counselors that can give you insight into these things and how to explain them.

 

This clinic also does spiritual counselling and assists adults and children in their grief in coming to terms with death and dying. Why not investigate how we can help you if this is something you are grappling with right now?