Jon J. Cardwell's Blog

There are ways to fight fatigue naturally. Do you feel sluggish during the mid-afternoon meeting? Are you having trouble staying alert in the middle of the day? Are you exhausted, fatigued or zapped of strength with no real reason for it? Well, you’re not alone! We seem to live in...

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…Even though the Pain Sometimes Feels Like It! Osteoarthritis is one mouthful of a word. I’ve got it all over my joints, as well as in my spine. As far as my knees are concerned, the Veteran’s Administration calls it hypertrophic degenerative disease. It simply means my joints are as...

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Get a Handle on Hypertension and Put Your High Blood Pressure in Check

High blood pressure, or hypertension, is a problem to your overall health. The American Heart Association considers blood pressure levels higher than 119/79 as higher than normal. The chart below shows normal blood pressure ranges and the three stages of hypertension.

Changing your lifestyle is critical if you’ve been diagnosed with hypertension. If lifestyle changes cannot keep your blood pressure in check, your health care provider may need to prescribe medication.

Among the lifestyle changes you should make are changing to an appropriate diet and getting a moderate amount of exercise. I’ve listed some of the lifestyle changes I have made in order to control my hypertension issues. It’s not an exhaustive list. You may be able to implement some of these immediately to help your situation.

3 Helpful Lifestyle Changes

Reduce your salt intake. Salt, or sodium, can significantly raise your blood pressure. Sadly, sodium is virtually hidden in many foods we eat today. Soups, frozen dinners and many other processed foods contain copious amounts of salt. Read the labels of canned and frozen food products. Limit your daily sodium intake to 1500 mg.

Employ the DASH diet. DASH stands for Dietary Approaches to Stop Hypertension. This diet was formulated specifically for people who suffer from hypertension. DASH includes a diet of vegetables, fruits, low-fat dairy products and whole grains. You should also get plenty of potassium and reduce your intake of saturated fats.

Stop smoking. The tar from tobacco hardens arteries. Hardened arteries will increase your blood pressure. If you smoke, consult your primary care physician about a plan to quit.

Stop Smoking to Lower Your Blood Pressure



4 More Helpful Lifestyle Changes

Limit your alcohol intake. A glass of red wine in the evening with dinner is said  to actually aid your cholesterol levels. Nevertheless, overindulgence is never good. Alcohol intake beyond a drink or two per day may also cause hypertension. Check with your doctor on a plan to limit your consumption.

Lose weight. Even if you’re slightly overweight, losing unwanted pounds may help to lower your blood pressure.

Reduce stress. Excessive stress in your life is a major concern, especially if you have hypertension. Relaxation and deep breathing techniques may be helpful. You should also strive to get 7 or 8 hours of sleep each night.

Proper Exercise. Regular exercise is another great way to prevent the risk of hypertension. Exercise can sometimes help reduce stress. Don’t overdo it, however. Exercise introduces stress to your body. Extended workouts can actually damage your health. Check out Steve and Becky Holdman’s Old School New Body for an excellent, healthy exercise program.

Medication May Be Necessary

Lifestyle changes can certainly help to keep your pressure under control. It may not be enough though. If your blood pressure remains higher than your doctor thinks it should be, he or she may prescribe a medication to control it.

Diuretics, or water pills, are among the medications usually prescribed for hypertension. They help your kidneys flush out the sodium and water in your system and reduce blood volume. Diuretics may also reduce your chances of having a stroke or heart failure— especially if you’re 80 or older.

Beta blockers are also effective in reducing blood pressure. They serve to open blood vessels so your heart doesn’t have to work as hard. Other medications, such as enzyme inhibitors, receptor blockers, and channel blockers may also help to lower blood pressure. A combination of drugs may be in order to more effectively reduce your blood pressure. After your hypertension is under control, your health care provider may suggest taking aspirin on a daily basis to lessen the risk of cardiovascular problems.

If this article has been helpful to you, please consider sharing this in an email or on social media. Thank you.

The post High Blood Pressure Beat! Lower it Today! appeared first on Jon J. Cardwell.

Five Fantastic Facts for a Fit New You (Part 2)

In Part 1 of this Old School New Body Weight Loss Review, we looked briefly at the myth surrounding low fat diets. In this post, we’ll examine another fact we must come to grips with if we want to be more fit and healthier…

FACT 2: Exercise Can
Be Bad for Your Body

Many people workout to get fit, stay fit and slow aging
effects. Without realizing it, however, it may actually be detrimental to their
health while speeding up the aging process.

With everything you’ve no doubt read about how great
exercise is for your body, it can be disturbing to think that you can actually
be harming your health and increasing the aging process to your body instead—
however, it’s all too true.

Damaging Joints

Surely you’ve seen people jogging or running. You may have also
noticed how some of them have support devices on some areas of their body.

I used to exercise for years as a young Navy deep sea diver. Afterward, I’d go out on a dive job wearing hundreds of pounds of equipment. The workouts put stress on my body. The work put stress on my body. Repetitive movement WILL wear upon the joints. It’s one of my service-connected disabilities: Degenerative Joint Disease.

Jon in old school Mk V deep sea diving suit

Damaged joints cause premature aging to the area affected. Doing
the wrong exercises or improperly performing an exercise can exponentially
worsen the problem.

Some folks are such die-hard exercise enthusiasts, they push
their bodies beyond the ability to cope. If exercising 30 minutes is good, they
rationalize, then 60 minutes is twice as good, and 90 minutes even better— but
it’s not true.

Effective Weight Loss

Successfully shaping your body and slowing effects of the aging
process is found in cutting back on the exercise you’ve been doing if you’re
the type of person who works out hard. This is the key to effective weight
loss. Exercise is simply applying stress to your body. When you exercise,
you’re exerting pressure on the tendons, ligaments, muscles, organs, and other
tissues of your body.

If you’re exercising the right way, in a way so as not to damage
your body or speed up the aging process, then you don’t have anything to worry
about. If you’re still reading and if you’ve given it some thought

You might assume that you’re being proactive for your
health, that you’re giving your body good health benefits. That assumption is
only correct if you’re exercising the right way, in a way that doesn’t speed up
the aging process for your body.

Exercise can affect your mood. You already knew this, didn’t
you? You’ve no doubt heard of the release of those feel-good hormones in the
brain. They stimulate your mood.

When dealing with stress, however, your body has a “flight
or fight” response. Exercise will produce enough stress upon your body to
trigger the response. It’s not just occasionally, or once or twice— but you
place stress upon your body every single time you exercise. Your adrenal glands
react to the stress. If you keep on going, however, your adrenal glands will be
unable to keep up with the constant stress. You must learn to exercise in a way
so your body is not overwhelmed by the stress applied by your workouts.

Diet and Exercise

You’ve learned how exercise and diet go hand in hand. Diet
must be maintained with exercise; and exercise must be fueled by a healthy
diet. Yet, working out in the wrong way can be one of the biggest diet busters
around. Since your body burns calories when you work out, your glucose level
drops, and suddenly you body sends your brain a signal to eat before you pass
out.

Now, when you connect your workout to a low fat diet, you’re
not getting enough nutrients for your body to stay healthy while getting into
shape. Food is fuel and when you exercise, you’re burning up the fuel; and this
fuel must be replaced.

Exercise then becomes one of the fastest ways to cause you to fall of your diet and undermine your weight loss goals. You need to learn how to exercise in such a way as to give your body great benefits, while at the same time, slow  down the aging process.

If you look at the Old School New Body program, they have some great tips to guide you in this area.

The post Old School New Body Weight Loss Review – Part 2 appeared first on Jon J. Cardwell.

Five Fantastic Facts for a Fit New You (Part 1)

A search for weight loss online will get you a ton of results listed, and quite frankly, it can be overwhelming. Contradictions and conflicting information abounds when you look up each site listed. What in the wide world of sports are we supposed to do?

Look, there’s no shortage of hype out there when it comes to
losing weight, getting fit, and just having the kind of body you want. As you
get older, your body is going to change.

Now, there are times when I’ve thrown my hands in the air
and surrendered to the idea that I’m just too old and I’m going to have to live
with the fact I’m just out of shape. Well, you know what— I’m not going to live
a lie; and you don’t have to either.

Perhaps you’ve always believed a certain way when it comes to weight loss. Maybe you’ve even been depressed about it. Well, if you want to lose weight and get fit the healthy way, and if you want to stop looking and feeling older, it’s time to let go of some the damaging beliefs sabotaging your efforts.

FACT 1: Stop Believing the Low-Fat Myth

A healthy diet consists of all the nutrients your body needs
to function properly. This is oh-so-important! 
Your body needs fats as much as carbohydrates and proteins. Decreasing
the oils and fats in your diet will actually give you and improperly balanced diet.

The “low-fat” craze is a myth with some pretty bad
side-effects. Low fat diets can age you quickly. They can damage your body. Without
fat, your body can’t absorb nutrients and vitamins that you need.

Don’t Shortchange Your Health

You must have a certain amount of fat in your diet plan every
single day or you’re shortchanging your health. There are many reasons why you
need to eat fat.

First, fat is
used to help nutrients do their work. Without it, your body’s immune system won’t
be working at optimal proficiency.

Second, fats aid
in energy production just like carbohydrates. Feeling sluggish? Have you been
struggling with feeling run down? Have you been moody lately? It may because
you’re on a low fat diet.

Next, a low fat
diet can increase your risk for getting certain cancers, as well as put you risk
for heart disease. The proper amount of fats and oils can impede some cancers
as well as strengthen your heart.

How’s Your Heart Health?



Your Cholesterol

“How about cholesterol?” you may ask. Sure, a low fat diet
may lower your LDL levels, but it will also cause a significant drop in your
good cholesterol, your HDL, as well.

Moreover, many low fat foods are packaged with ingredients which can negatively impact your health— too much sodium, for example. Low fat diets can also negatively affect your appearance, so therefore, it not only affects the inside of your body, it influences the outside as well. Check out what Steve and Becky Holman have to say about eating smart in their online course, Old School New Body.

The post Old School New Body Weight Loss Review – Part 1 appeared first on Jon J. Cardwell.

Get a Grip on Lowering Your Cholesterol through Prevention and Treatment



What Is Cholesterol?

Cholesterol is a substance located in all human cells,
having a wax-like texture and appearance.

Good cholesterol is needed for your body to function properly; and your body makes all the you’ll require. It is used for hormone production, substances to help you digest food properly, and for making Vitamin D.

Cholesterol can also be found in many fatty foods. Consuming
these fatty foods is what causes some folks to suffer from high cholesterol.

Its Composition



LDL stands for low-density lipoprotein. Your LDL is the “bad” type of cholesterol. This is the one which causes heart disease.HDL stands for high-density lipoprotein. Your HDL is the “good” type of cholesterol.

Excessive LDL in your blood is a serious concern and can lead to cardiovascular disease. High blood cholesterol is a huge problem since it doesn’t cause any symptoms by itself. This is why many folks are unaware of their condition. A blood test ordered by your physician is the only way to detect cholesterol levels in your body.

The Facts

The Centers for Disease Control and Prevention (CDC) present:

In 2015-2016, more than 12% of adults age 20 and older had total cholesterol levels higher than 240 mg/dL, and more than 18% had HDL (good cholesterol) less than 40 mg/dL.55% of U.S. adults (43 million) who could benefit from cholesterol medicine are currently taking it.95 million U.S. adults age 20 or older have total cholesterol levels higher than 200 mg/dL. Nearly 29 million adult Americans have total cholesterol levels higher than 240 mg/dL.7% of U.S. children and adolescents ages 6 to 19 have high total cholesterol.



Prevention

Given these facts, you may be wondering, “What are the best
ways to prevent high cholesterol?”

There are many things you can do to lower your total level. Although it’s not an exhaustive list, let’s review some of these methods. Here are some diet and lifestyle changes you can make to prevent further issues.

4 Ways to Lower Your Levels



Your weight is a factor. If you’re obese or overweight, losing excess weight is a great way to lower high blood cholesterol. Losing as little as 5-7% of your bodyweight is enough to see significant change for the better.Increase soluble fiber. This is easy enough. Start eating oatmeal for breakfast. According to the Mayo Clinic, oatmeal contains soluble fiber, which reduces your LDL. Reduce saturated fats. Consumption of saturated fats must be kept to a minimum. Many animal products, such as, red meat, butter, cheese and whole milk are the main sources of saturated fats. Again, according to the Mayo Clinic, your saturated fats should account for only 7% of your daily calorie intake. Reduce red meat consumption. Since red meat is high in saturated fats, you’ll want to replace some your red meat meals with an alternative. soy protein products or lean proteins, such as chicken, turkey, or broiled or baked fish are excellent substitutes. If you’ve been diagnosed with high cholesterol, seek your physician’s advice on your consumption of saturated fat.



Eat More Oatmeal



3 More Ways to Lower Your LDL



Drink green tea. According to research conducted by the University of Maryland Medical Center, “…green tea lowers total cholesterol and raises HDL (“good”) cholesterol in both animals and people.”  Moreover, they’ve found green tea “made from unfermented leaves… reportedly contains the highest concentration of powerful antioxidants called polyphenols.”  These antioxidants can reduce the damaging effects of LDL by neutralizing free radicals. Avoid adding sugar or artificial sweeteners to your tea. Brew it at home and enjoy your tea with mint leaves, lemon and lime juice. You can download the UMMC Green Tea Report here.Stop Smoking. If you smoke, stop. If you don’t smoke, don’t start. Cigarette smoking damages the walls of your blood vessels, making them more prone to accumulate fatty deposits. Smoking may also be a factor in lowering your HCL.Proper exercise. Regular exercise is another great way to prevent this high risk condition. Take note of my emphasis on “proper exercise.” Overdoing it with excessive workouts or programs with long exercise routines could actually be detrimental to your cholesterol goals. Exercise is simply introducing stress to your body. Therefore, undue stress through lengthy workouts can have an adverse effect. For a great exercise system, check out Old School New Body by Steve and Becky Holman. And as always, check with your primary medical care professional before beginning a new exercise regimen.



Drink Green Tea



Cholesterol Concluding Remarks

The National Cholesterol Education Program recommends adults get a blood test for cholesterol through their doctor every five years. It’s the only way you’ll know for sure. In this case, knowledge is half the battle. You can download their 40-page report here. Or, you may prefer a smaller “At-a-Glance” 6-page report, available at the end of this article.

If you are diagnosed, then it is important you follow your doctor’s orders to get your levels under control. Lowering your LDL and total levels can reduce risk of heart attacks. Heart atacks can lead to premature death, or the need for bypass surgery or angioplasty.

You’ve just read some of the best ways to avoid a completely preventable condition. Moreover, as long as you still have breath in your nostrils, it’s never too late to make a change for the better. There are many ways to lower cholesterol levels. Certain lifestyle changes are all you may need to see a quick and positive change to your good health.

Grab the shorter 6-page report here. 

The post Cholesterol Conquered! Lower Yours Today! appeared first on Jon J. Cardwell.

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