Tag Archives: chronic disease

Silent but Deadly

Silent but deadly AND caused by mass consumption of bean burritos? No, it’s not what you’re thinking. I’m referring to high blood pressure (aka hypertension), the real silent killer. DUN DUN DUN!

68 million people in the United States have high blood pressure. There are 313,682,908 people in America (Census). So, 68 million is quite significant. According to the CDC, 1 in 3 adults have hypertension.

High blood pressure is a major health concern because it leads to heart attack and stroke, which are two of the leading causes of death in the United States. “In 2008 alone, hypertension was a primary or contributing cause for death more than 347,000 Americans. High blood pressure is also a major risk factor for other diseases such as congestive heart failure and kidney disease.” (CDC). So, hypertension is pretty much the root of all evil health problems.

early cuff sphygmomanometer, 1904. image source: antique scientifica

What does high blood pressure really mean? Blood pressure measures the “force of blood pushing against artery walls” as it circulates throughout the body. Imagine pumping air into a tire. Too much air pressure can damage the tire. Similarly, high blood pressure can damage arteries.

120/80 or lower is normal blood pressure (BP). 120 is the systolic BP and 80 is the diastolic BP.

  • Systolic BP: Pressure in the arteries when the heart beats. This is when blood is being pushed through the arteries.
  • Diastolic BP: Pressure in the arteries when the heart rests between beats.

140/90 or higher is high blood pressure. So, you better check yo self before you wreck yo self.

Can somebody NOT pass the salt, please? Eating too much sodium increases the risk for developing hypertension. The average American consumes 3,300 mg of sodium per day (CDC). That’s twice the recommended limit for most adults. “The Institute of Medicine recommends 1500 mg of sodium per day as the Adequate Intake level for most Americans and advises everyone to limit sodium intake to less than 2300 mg per day, the Tolerable Upper Limit” (CDC).

Photo by Alyssa Llamas

Reducing sodium intake can reduce blood pressure. Decreasing sodium intake to 2,300 mg per day could prevent 11 million cases of hypertension each year, explains the CDC. Resist the urge to add salt to your (probably) already salty food.

Whats the difference between “salt-free” and “unsalted” or “low sodium” and “less sodium”? Is there a difference? Don’t be fooled by food labels! Use this guide, courtesy of Mayo Clinic, to decode sodium content:

  • Sodium-free or salt-free. < 5 mg of sodium/serving, So, technically, it’s not salt-free.
  • Very low sodium. ≤ 35 mg of sodium/serving
  • Low sodium. ≤ 140 mg of sodium/serving
  • Reduced or less sodium. 25% less sodium than the regular version. Check the label to see how much sodium is in a serving.
  • Lite or light in sodium. 50% less sodium than the regular version. Check the label to see how much sodium is in a serving.
  • Unsalted or no salt added. No salt is added during processing of a food that normally contains salt. However, some foods with these labels may still be high in sodium because some of the ingredients may be high in sodium. Sneaky, sneaky!

If you’re interested in the biology of sodium’s effect on the body, then check out Livestrong‘s Why Does Sodium Increase Blood Pressure?

Here are some tips from the CDC on how to maintain a normal blood pressure:

  • Have your blood pressure checked and then monitor it regularly.
  • Maintain a healthy body weight.
  • Exercise regularly.
  • Eat more fruits and vegetables.
  • Don’t smoke.
  • Watch your alcohol intake (fewer than two drinks per day for men, or one drink per day for women).
  • If you have been prescribed blood pressure medication, take it as directed.
  • If you have trouble with side effects, talk to your healthcare professional about other medications you can try.

image source: LOLCATS

On a less serious and very much smelly note, enjoy these FARTASTIC posts from Thought Catalog:

By ALYSSA LLAMAS

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It’s Like Riding a Bike

image source: strangevehicles.com

May is National Bike Month!

  1. National Bike Month is all about promoting cycling and cycling safety.
  2. Save the date!
    • May 9: Bike to School Day
    • May 14-18: Bike to Work Week
    • May 18: Bike to Work Day
  3. Riding a bike is a great way to get exercise. You don’t need to be dripping in sweat to get a good work out in. Light to moderate physical activity can help reduce the risk of stroke, coronary heart disease, and other chronic and life-threatening illnesses (Pedestrian and Bicycle Information Center).
  4. Help save mother nature. Transportation is responsible for almost 80% of carbon monoxide and 55% of nitrogen oxide emissions in the United States. A short, 4-mile bike ride keeps 15 pounds of pollutants out of the air we breathe (PBIC).
  5. According to the US Census Bureau’s American Community Survey, about 1.5% of American workers in 2010 used bikes as their primary mode of transportation. Yes, that sounds tiny and insignificant, but it’s actually a 77% growth from 2000. Now that’s significant!
  6. Gas prices seem to be on the rise and we could all use some extra cash. The cost of operating a sedan for one year is about $7,800. Cost of riding a bike for a year? $120 (PBIC). Oh, just imagine what you can do with all that money you save! VA-CA-TION.
  7. It’s all fun and games until someone gets hurt. Here are some safety tips from the League of American Bicyclists:
    • Have your bike checked over by your local bike shop
    • Always wear a helmet to protect your head in the event of a crash
    • Ride in the right-most lane that goes in the direction that you are traveling
    • Obey all stop signs, traffic lights and lane markings
    • Look before you change lanes or signal a turn; indicate your intention, then act
    • Be visible and predictable at all times; wear bright clothing and signal turns
  8. The Tour de France is considered to be the biggest test of endurance. All I gotta say is: Lance Armstrong is a beast. For more fun facts about bikes, check out National Geographic Kids.
  9. Plan a bike day with your friends! Don’t know where to go? Check out Map My Ride for bike path maps and bicycling routes.

By ALYSSA LLAMAS

Oh Schmidt

If you watch New Girl, then you’re probably familiar with Schmidt. Nine out of ten times, he’s pretty much what you see in that video. But in episode 15 (Injured), Schmidt said something…profound. For once, he wasn’t JAR’d.

“Treat your body like a temple. Treat your body like a temple” – Schmidt.

Here’s how:

1. Eat healthy. This does not mean going on a Whole Foods (whole-lotta-money) diet. Click here for some tips from My Plate on how to stretch those food dollars. Make sure to include grains, veggies, and fruits into your everyday meals. Beware of Suga Suga Suga and Step Away from the Big Mac. And can we get some Waters All Around, Please? Thanks. Eat healthy and you may have what it takes to be America’s Next Fruit Ninja!

2. Be active. The CDC recommends 1 hour of physical activity every day for children & adolescents and 150 minutes of moderate-intense aerobic activity each week for adults. Keep your Head in the Game and play sports! Hear music and Just Dance!

3. Wash your hands. None of us know where those Dolla Dolla Bills Y’all have been. Plus, Clean Hands Save Lives.

4. Don’t smoke. Duh! So, want to go to college? Then you better quit smoking! Click here for tips from former smokers.

5. Stay positive. Stress Stinks! Don’t let your Horrible Bosses get the best of you. And don’t forget about those new years resolutions you made not too long ago. We Like Number 16 of Thought Catalog’s 20 New Year’s Resolutions for 20-Somethings.

6. Get sleep. The CDC recommends 7-9 hours of sleep. Rock-a-bye-baby!

7. Get check-ups. Make sure you’re up-to-date with all of your vaccines and tests. Sexy and I Know It? Yea, that’s great. But did you know that healthy is the new sexy? So if you get sick or feel pain, make an appointment with your doctor. Don’t go playing doctor and diagnosing yourself using WebMD. It’s Trichy Trichy Trichy.

For more info, check out CDC’s Tips for a Safe and Healthy Life.

By ALYSSA LLAMAS

Rock-a-bye Baby

Even James Franco falls asleep in class (image source: fanpop)

Stayed up late to watch funny/stupid YouTube videos? Woke up to a baby puddle of drool in the middle of lecture? Pulled an all-nighter?

If you answered yes to any of these questions, you might not be getting enough sleep. The CDC recommends 8.5-9.25 hours for 10-17 year olds and 7-9 hours for adults.

Insufficient sleep is linked to chronic diseases and conditions such as diabetes, cardiovascular diseases, obesity, and depression. It can also cause motor vehicle and machinery related crashes, which often result in substantial injury and disability. Heart disease, diabetes, obesity, and unintentional accidents are 4 of the 7 leading causes of death in the United States. As dramatic as it may sound, catching some extra Z’s can help save your life.

More than two-thirds of teens don’t get enough sleep. Sleep-deprived teens are more likely to engage in risky health behaviors such as smoking cigarettes, getting into a physical fight, feeling sad or hopeless, and seriously considering suicide. There is talk of public health policies to delay the start of school so that students can get more sleep. But until that day comes, all you can really do is sleep.

“Pass out at 3. Wake up at 10. Go out and eat and do it again. Man, I love college.” Between the studying and the partying, getting an adequate amount of sleep has become a challenge for college students. Not doing so can impair your memory and concentration. Dr. Adam Knowlden, the lead researcher from the University of Cincinnati, explains, “During sleep, the brain acts like a hard drive on a computer. It goes in and cleans up memories and makes connections stronger, and it gets rid of things it doesn’t need.” So hey, instead of spending the night studying at the student center, how about you just sleep? After a full night’s rest, you’ll be more energetic and productive.

Flash forward 20 years. Now you’re working at some 9-5 job. Bad sleeping habits can decrease your productivity at work. Researchers have projected that more than $63 billion is lost due to poor job performances from insomnia. Insomnia is the inability to initiate or maintain sleep. Dr. Ronald Kessler, Ph.D, a psychiatric epidemiologist at Harvard Medical School, found that in actuality the primary cause of inefficiency was workers showing up too tired to perform their job effectively. Don’t be a waste of space. Sleep earlier. Get money, get paid.

Sleep Hygiene Tips from the CDC:

  1. Go to bed at the same time each night and rise at the same time each morning.
  2. Make sure your bedroom is a quiet, dark, and relaxing environment, which is neither too hot or too cold.
  3. Make sure your bed is comfortable and use it only for sleeping and not for other activities, such as reading, watching TV, or listening to music. Remove all TVs, computers, and other “gadgets” from the bedroom.
  4. Physical activity may help promote sleep, but not within a few hours of bedtime.
  5. Avoid large meals before bedtime.

And here’s a playlist of modern day lullabies (Bon Iver, Ellie Goulding, Bright Eyes, and more) that will surely send you into a deep slumber.

Good night!

By ALYSSA LLAMAS