Tag Archives: hypertension

How to Lower Blood Pressure for Fitness after 40

Physical activity is an important aspect of life, and getting enough of it can seem impossible. I have discussed many benefits of physical activity.  See my other posts Pre-Diabetes, Active Living, Insulin Resistance and of course in my book, Second Chance at Health. Now I have one more benefit to share with you.

Post Exercise Hypotension

Another fascinating physiological benefit that occurs after exercise is lowered blood pressure. The medical name is post exercise hypotension. This effect has been established for a long time and it is more noticeable in people with hypertension.  Amazingly, a significant reduction in both systolic and diastolic numbers occurs and persists for up to almost a day (22 hours). The reduction demonstrated are 11 mmHg for systolic and 6 mmHg for diastolic readings. This means, if your blood pressure is normally 140/90, it can be reduced to 129/84!

You don’t have to run or even jog. It is demonstrated that low intensity exercise, as defined as 40% maximal heart rate, can result in post exercise hypotension that can last all day! So even a slow stroll can improve your blood pressure.

(To calculate your maximum heart rate, it is recommended to subtract your age from 220. To calculate your the 40% you would multiply that number by .40. For example, I am 48, thus 220-48=172. 172 x.40=69.

How does this translate into real life?

Just start walking! It is the best low intensity exercise! Do it daily and you will reap the benefits.

What are the benefits?

Short term your blood pressure will drop, if you keep it up long term your medication may be reduced.

You will feel better.

You will have a more positive outlook on life.

In my book, Second Chance at Health, I can help you discover the best eating plans and exercise plans that will change your life.

Purchase my book today and grab your second chance at health.

Medication Storage Safety


Medication Storage Safety for Fitness after 40

If you are over 40, there is a pretty good chance that you are on a maintenance medication. The medication may be for a long term disease or perhaps related to the American triad of high blood pressure, high cholesterol and diabetes. In my book, Second Chance at Health-Learn to Love Active Living and Clean Eating, I discuss those lifestyle related diseases and discuss how you can decrease or eliminate those medication. But if today you still have those medications safety is certainly something that you have given thought to.

If you are on medication you have likely given thought to ensuring the medication is out of reach of children. That safety measure is common. But have you ever thought about the storage of your medication?

In this post I will discuss the importance of proper medication storage and suggestions on how to store it properly.

Storage Temperature

Did you know that medication should be stored with in certain temperatures to prevent damage to the medication? This is one characteristic of medication that is often overlooked. Over the counter medication and prescription medication have storage range recommendations. Over the counter medications have it on their package, and typically prescription medications will have the temperature range documented on the medication information insert.

Many people have to take medication at the same time every day, and they have devised ways to ensure that they remember to take it. Some keep their daily medications in the bathroom, or in their kitchen cabinet. Some carry their medications is their purse, or have them in their car. Having the medications in the same place is a fantastic way to ensure that a daily medication becomes a part of your routine, but not all places are optimum.

What happens to medication stored outside of the recommended temperatures?

Most medication should be store at room temperature, not in humid environments, away from direct heat and prevented from freezing. Medication that is stored repeatedly outside of the ranges can vary from decreased efficacy to rendering the medication ineffective. Both of these changes in the effectiveness of the medication can be dangerous to the health of the person taking them. Repeated exposure to temperature extremes can result in decreased effectiveness before the expiration date.

As the seasons change this is a perfect time to address the proper storage of medications. In the Northern Hemisphere, winter is coming, in the Southern Hemisphere, summer is coming. (And in Southern Texas, it is less humid and less hot.)

How can I tell if my medicine has been compromised?

If you think your medicine has been in extreme temperature visually inspect the pills. Look for pills that are stuck together, evaluate for cracks, chips, or changes in texture. Note any changes in color, or if they have become soft. For creams, assess for separation or changes in consistency.

Sometimes you might not be able to tell by visual inspection, but if you know that the medicine was left in a hot car or were frozen, take them to the pharmacy. The pharmacy can evaluate them and they will be able to give you guidance. They may say that they are alright to continue to use, or they may recommend that they be discarded and a new prescription will be needed to replace them.

Where should medicines not be stored?

Avoid storing in bags that will experience extremes of temperature, like purses or check baggage.

Avoid storing in the car, glove box or trunk.

Avoid window sills.

Avoid bathrooms that have poor ventilation.

Have a plan if you have medicines that need to be refrigerated such as insulin, eye drops and other medicines. Consider purchasing a generator that can be used to power your fridge, or ensure that you have a good cooler that you could fill with ice and use as a makeshift refrigeration unit until power is turned on.

If you notice that the symptoms of your condition are worsening, and you have NOT made any significant changes to your lifestyle, eating, or exercise, consider the possibility of compromised medicine.

Safe storage of all medicines is vitally important so that you can ensure that you are getting the most benefit and managing your conditions properly. Safety measures for all medicines are important so evaluate how you and your family store your medicines.

Some medications can be eliminated or reduced, such as the ones for high blood pressure, high cholesterol, diabetes type 2, pre-diabetes, and depression with proper exercise and diet. You can do this and regain your health, save money and time by investing in your own health.

Order my book today and begin your journey to health.


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Second Chance at Health: Best Diet Plans

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The Best Weight Loss Plans

There are so many weight loss and eating plans available that it can be difficult to decide where to start. Your friends at work are succeeding different diets. Some are on thee Ketogenic diet, your cousin is following Whole30, and your doctor wants you to follow the DASH diet. But which one do you choose? Don’t despair, my ebook, Second Chance at Health-Learn to Love Active Living and Clean Eating, can guide you!

This post will break them down into simple terms. It will help you understand which might be your BEST eating plan.

Calorie Restricting Plans for Weight Loss

Weight loss plans that involve calorie limiting plans are very common. They are based on limiting the calorie intake to approximately 500 calories below your basal metabolic rate, or BMR. If this caloric limit is greater than 800 calories per day, it is safe (per the FDA) to perform without medical over site. To find out what your BMR is you can use a Tanita Scale, or use this link. BMR Calculator

The calorie limiting plans will require you to monitor your caloric intake daily based on your food choices. These plans can be modified for people with obesity-related health conditions such as diabetes, high cholesterol, or high blood pressure. The food selections can support the special needs of each of those conditions, while providing calories sufficient for weight loss. These plans can also incorporate the popular macro monitoring as well. There are many apps for smartphones that monitor your calorie intake and calculate macro and micro nutrients for those who need to monitor those.

This type of eating plan is fantastic for the individual who likes to monitor, plan, calculate and be intensely involved. Individuals who chose this type of plan often like to cook and prep for their success.

Meal Replacement Plans for Weight Loss or Weight Maintenance

Meal replacements were one of the first diet changes that I used in my 30s. I used Herbal Life shakes. Using meal replacement shakes as a weight loss program typically involves replacing two meals a day with a shake and then eating a sensible third meal.
This type of meal plan is remarkable for quick weight loss, but sustaining it can be somewhat trickier. With meal replacement programs, the transition off the program will need to be managed. Meal replacement shakes can be incorporated into other diet programs. They can be used to provide additional protein as needed to maintain muscle mass during a calorie-reduced diet. And they can be used to maintain and sustain weight loss due to the consistent nutrition count which helps to maintain a certain calorie level.

This type of diet is the one to use when you are busy and don’t have time for preparations, or you dislike cooking.

Whole Food Plans for Health That Can Be Used for Weight Loss and Weight Maintenance

Whole food/clean food eating plans encourage eating foods that are in their most natural forms . Ensure that they have been not been processed at all, or are processed minimally. These types of plans include paleo and Whole 30. They emphasize that eating good wholesome foods can rebalance the body and health.

These types of plans can be utilized for weight loss by using the BMR calculation for weight loss, or even just by eating the correct portions. The medical diets, such as Therapeutic Lifestyle Changes diet (TLC diet), diabetic diets, and the Mediterranean Diet will fall into this category.

The ketogenic diet requires significant limitation of carbohydrate intake to induce nutritional ketosis. This state allows the body to use the fat stores for energy which results in weight loss. This diet is high fat, moderate protein and low carbohydrate.

These diets are ideal for those who like to cook and have time to prep their foods. These plans encourage eating clean foods and result in great results.

Sustainable Eating Plans for Weight Loss and Weight Maintenance

Eating plans that are sustainable—for the weight loss goal, as well as for maintenance—will include the foods that a person likes to eat, in the proper portion size for either weight loss or weight maintenance. The initial eating plan, depending on the goal, will include adjusted amounts of macro nutrients, which are protein, fat and carbohydrates. If the diet is for weight loss, there will be a limit on the fat and carbohydrate intake, and adequate protein. to maintain muscle mass. These ratios would vary.

Eating plans to manage high blood pressure will focus on sodium and potassium intake. Eating plans for diabetes will focus on adequate carbohydrate counts. This ensures that the blood sugar improves, but does not result in symptoms of low blood sugar or hypoglycemia.

There are many more types of eating plans to choose from. These are the plans work when followed! I have also recommended combining one or more eating plans. Combining eating plans allows for the ebb and flow of life while maintaining your path to your goal.

Your most pressing question at this point should be, “Now what?” order my book and be prepared to learn to love active living and clean eating!

No matter what your goal is, I know you can and will attain and surpass it. I can’t wait to hear from you as you describe your success story.

Please  comment, like and reblog.

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