Doctor’s Senior Exercise & Health Newsletter

March 15, 2002

Issue Vol. 2. No. 6

In This News Letter Introduction Healthfully Yours Health Hint

Introduction***

The Doctor’s Senior Exercise & Health Newsletter is written bi-weekly, solely for information to help seniors, baby boomers and anyone else who may have an interest in staying healthy, living a vigorous, active lifestyle and combating the aging process. The newsletter also includes know-how in the form of useful tips and links to more extensive material on the Internet. It is not meant to prescribe treatments for any particular condition except as something that the individual may wish to discuss with their healthcare professional.

Doctor’s Senior Exercise Newsletter strives to give you the best available news that we hope will help in your efforts to maintain a vigorous, pain-free way life. However, you should always seek advice from your healthcare professional before trying any new treatments that you may feel can help you. Discussing your intentions with your doctor is always the proper procedure.

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Healthfully yours***

High blood pressure (Hypertension) is the elevation of systolic and /or diastolic blood pressure. Systolic pressure is the heart pumping blood and diastolic pressure is the heart at rest. When the blood vessels resist the normal flow of blood there will be the need for the heart to pump more blood. When this occurs, the heart enlarges so that it will be able to pump more blood. People who have high blood pressure may not be aware that they have a high blood pressure and therefore it is given the name, “Silent Killer”.

There are two forms of hypertension, the Primary form, also known as Essential Hypertension, and the Malignant form. Essential hypertension is the type that can be inherited; however there can be other factors involved, such as environmental, vascular, nutritional, and the stresses of daily living. When left untreated essential hypertension can develop into the malignant form. The malignant form of hypertension is due to malfunctioning or diseased kidneys; however there can be other causes.

It is estimated that there can be more than 50 million people suffering from hypertension in the United States. The aging of the population can guarantee that these numbers will be rising steadily. Nearly 25% of whites and 50% of blacks over age 65 have high blood pressure. Many of these people are not aware that they have high blood pressure. If left untreated, these are the people that are seriously at risk for heart attack or stroke.

Normal range for blood pressure is 120mm Hg systolic and 80mm Hg diastolic. There is an allowable 10mm Hg plus (+) or minus (-) from these numbers. Over the age of 60 a systolic somewhat higher is acceptable. A systolic over 140mm Hg is considered a stage 1 high blood pressure.

Having a sustained high blood pressure can lead to heart attack or stroke. The importance of knowing your blood pressure is paramount. Many people have no idea what their pressure is. It is recommended that an individual check their blood pressure on a weekly basis. Many Drug Stores have blood pressure machines so that anyone can check their blood pressure for free. There are also very sophisticated blood pressure monitors that can be purchased so that the individual can keep track of their own pressure at home.

The easiest of such units is the wrist monitor, with which you can check your pressure in about a minute. With this monitor you can check your pressure, once or more daily if need be. It is also very helpful to keep a log of your daily pressure, taking it in the morning and then again in the evening. If you find a sustained elevation of blood pressure above the normal after 2-3 readings on 3 separate days, you should see your doctor for an evaluation. Showing him/her your log will prove very helpful.

Knowing what your blood pressure is will motivate you in making the necessary changes to correct whatever the causes are. Read more about changes that are absolutely needed in the health hints below.

Health Hints***

Correcting high blood pressure must start with correcting your lifestyle. First look to your nutrition. What you eat plays a very significant part in controlling blood pressure. Reducing your salt intake is of prime importance. Try to limit salt to 2-3 grams per day. Do not use the saltshaker and be sure to read the labels on the foods you eat. Frozen meals generally contain more salt than is allowed in your daily requirement. Canned vegetables are also generally high in salt content. Limit your intake of red meats to once weekly. A portion should consist of 3 ounces or about the size of the palm of your hand.

Limit the use of dairy products and cut them out as much as possible. Increase your intake of fruits and vegetables. Try to have at least five or more servings per day. Instead of eating 3 large meals per day, you may find it more satisfying in eating 5 smaller meals during the day.

Next, you must look to your weight. Anyone 10 to 20 lbs or more over- weight must make every effort to lose that weight. Losing this weight can significantly impact your blood pressure, and very possibly return it to a normal level.

Anyone who drinks alcohol must reduce his or her alcohol intake. Men should have no more than two drinks per day. Women should have no more than one drink per day. If you smoke, you must stop by any means possible.

There are nutritional supplements that may prove helpful as well. Garlic has been shown to be helpful in reducing blood pressure. Calcium and magnesium supplementation can be of value. Flaxseed oil and Coenzyme Q10 are other supplements that can be of great value. Flax Seed used two to three times daily can be added to cereal, shakes, etc. Flax seed contains alpha-linolenic acid, which is an essential fatty acid that is necessary for blood pressure regulation. Flax seed also contains lignans, which are compounds with antioxidant-like properties. PLEASE NOTE: you should discuss with your healthcare provider before using any of the above supplements, or making changes in your diet.

Next and most important, is starting an exercise program. That too should be discussed with your healthcare provider. Being a “couch potato” is the most detrimental thing that impacts all facets of your life. Find an exercise program that suits your lifestyle, one that you can dedicate yourself too. Being happy and at ease with the program is extremely important, because the average individual who starts an exercise program will give up sometime within 3 months. If you can remain with the program for over 3 months, chances are, you will stick with the program. This can change your entire lifestyle, keeping you vigorous and vital throughout your senior years.

Doc Cane

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