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All posts in “preventive care”

8 Tips for Hypertension

8 Tips for Hypertension

Author: Achieve Wellness Staff

Hypertension, also known as high blood pressure, is a medical condition in which the blood pressure in the arteries is persistently elevated. High blood pressure is a major risk factor for a variety of healthy problems, such as heart disease and stroke.

Blood pressure is determined by the amount of blood your heart pumps, as well as by the amount of resistance to blood flow in your arteries. The more blood your heart pumps and the narrower your arteries, the higher your blood pressure.

High blood pressure generally develops over many years, and it affects nearly everyone eventually. Most people with high blood pressure have no signs or symptoms, so it’s important to get regular blood pressure readings.

Once you get a blood pressure reading, it’s also important to understand what it means. A blood pressure reading consists of two numbers: a top number and a bottom number. The top number is called the systolic reading. It’s a measurement of the pressure in the arteries when the heart muscle beats (contracts). This number should be 120 or less. The bottom number is the diastolic reading. It’s the measurement of the pressure in the arteries between heartbeats (when the heart muscle is resting between beats and is refilling with blood). This number should be 80 or less.

There are a number of lifestyle habits that will help to maintain a healthy blood pressure:

1. Eat a healthy diet, low in sodium​
2. Partake in regular physical activity
3. Maintain a healthy weight
4. Keep stress managed
5. Avoid tobacco smoke
6. Comply with medical prescriptions
7. Limit alcohol intake
8. Understand hot tub safety

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Hydrate for Health

Hydrate for Health

Author: Joe Sage, NASM-CPT, FNS, WLS, CES

With warmer temperatures on the way we might not be thinking about our water intake as much as we do in the wintertime. Since our bodies are not able to store extra water, we need to make sure we are drinking enough water daily for our bodies to function properly. For some of us, if we’re not doing any physical activity it might be easy to overlook how much water we are consuming throughout the day. We lose water from sweating, urinating, bowel movements, and exhaling. When we feel thirsty we have already put ourselves in a state of mild dehydration. Water plays an important role in bodily functions including regulating temperature, lubricating joints, moistens and protects tissues and organs, helps with digestion, prevents constipation, and helps eliminate waste.

So, how do we know if we are getting enough? The simplest way is by the color of our urine. If the color is yellow, we need to be drinking more, and if it is clear, then our body is properly hydrated. A basic equation for determining the amount of water we should drink is half of our body weight in ounces. So, if we have someone who weighs 180 lbs. that person should be drinking 90 ounces of water a day. Also keep in mind the amount of activity performed daily, as this would increase our water intake from excess sweat. Making sure we drink water throughout the day and knowing what to look for (feeling thirsty, yellow urine) can help ensure that we are giving our body what it needs to maintain proper hydration.

water

 

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The Science of Foam Rolling

The Science of Foam Rolling

Author: Joe Sage, NASM-CPT, FNS, WLS, CES

Self-myofascial release (SMR) is a form of stretching that focuses on relieving tension in fascial system of our bodies. Fascia is a connective tissue that forms sheets beneath the skin that surround and separate muscle. As  tension builds up it can lead to adhesions or knots which cause muscle fibers to become bundled together.foamrollingdude

By applying pressure, usually with a foam roller, we are able to break up these knots and allow the muscle fibers toreturn to their normal straightened positions.

When foam rolling it is important to remember that when you find a sore spot to allow the foam roller to sit on that spot for a minimum of 30 seconds and up to 90 seconds. The reason that we hold it in one spot is because we are looking for a response from receptors located in the muscle that will allow the muscle to relax and let go of the tension it has built up. If we’re are rolling over an area, and we don’t hold it on the tender spots, those receptors aren’t able to do their job and we don’t receive the full benefit that SMR offers.

Are you foam rolling correctly? If you’re not sure, schedule a free consultation at Achieve Wellness!

 

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