6 Benefits of Sage

By Rachel Zachar, Contributing Writer on Monday, June 15, 2015

This great herb may be able to provide plenty of health benefits that you never would have thought of while using it in your kitchen. Read on to find out more.

As an herb made popular for its use in tea and cooking, this seemingly insignificant little plant may be able to provide you with a variety of great health benefits. The botanical name of sage is Salvia officinalis, which is derived from the Latin root that means “to be saved.” As a relative of the mint plant, sage is often used in cooking and treasured for its delightful scent, but there are many other ways that you can use it. Some of the most significant ingredients in this herb include tannins, polyphenols and flavonoids, all of which can provide support for many aspects of your health. Keep reading to find out some of the great things that this herb may be able to help with.

1. It can provide great antioxidant support.

Packed with plenty of antioxidants, sage can provide excellent support for fighting free radical damage in your body. The antioxidants in this herb can also help prevent oxidative stress and free radicals from taking a toll on your cells and contributing to the death of cells.

2. It can help enhance your mood.

Sipping on sage tea may be able to help lower your anxiety and even contribute to boosting your mood. This is due to the fact that sage contains ketones like A- and B-thujone, which may promote mental clarity. Additionally, the aromatherapy properties of this herb on its own and when enjoyed as a tea can further contribute to elevating your mood and reducing stress.

3. It can aid with better digestion.

When sipped on as a tea, the antioxidant properties of sage can also go to work to provide relief from certain minor digestive symptoms. Those with dyspepsia or indigestion may find some benefits from drinking this tea, as the natural herbal power goes to work to calm the stomach and digestive system. 

4. It may improve symptoms of Alzheimer's.

According to a study, sage may be able to help improve symptoms of Alzheimer's disease. Of the participants with mild to moderate Alzheimer's disease, those who received sage extract over the course of four months showed an improvement in overall cognition and less agitation than those who received only a placebo. 

5. It can lower cholesterol.

The ingredients in sage may be able to help encourage healthy cholesterol. According to WebMD, taking sage three times a day for two months may provide positive results by lowering bad cholesterol (LDL) and increasing good cholesterol (HDL) in people who already have high cholesterol. In addition, taking sage may be able to help reduce the amount of triglycerides in the blood, which can contribute to a high risk of developing heart disease.

6. It can relieve certain symptoms of menopause.

Several studies conducted in Switzerland illustrate that sage is likely effective at reducing the frequency and intensity of certain symptoms of menopause, like hot flashes. Over eight weeks of treatment with sage leaf tablets, the participants in the study--all menopausal women aged 56, experiencing at least five hot flashes a day--exhibited a 50% to 100% reduction or elimination of hot flashes.

Sage is more than just an herb you go to in your cooking endeavors. Pick up one of our sage products at eVitamins today and start feeling healthier now.

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Essential Oils for a Healthy Life

By Marcelina Hardy, Staff Writer on Wednesday, August 31, 2011

Essential oils can be use for massages, aromatherapy, supplementing your diet or to improve the taste of your favorite foods. Find out all the ways essential oils can benefit your life.

When most people think of essential oils, they immediately think of stress relief. While essential oils are wonderful for helping you let your worries of the day slip away, it’s not the only way that it can help your life. In fact, they have many purposes, such as improving your medical health, mental health and even your skin.

Understanding What Is Essential Oil
Before you dive into all the benefits, it's important that you understand what is essential oil. It’s a concentration of hydrophobic liquid. The aroma compounds in the liquid are from plants.

Other names you may hear essential oils referred to as are:

• Volatile oils
• Ethereal oils
• Aetherolea

The Production Processes
Steam Distillation
The process of steam distillation or hydro diffusion produces essential oil. Steam passes through the plant and breaks down the cells in the plant. This enables the essential oils to run down to a cooling chamber where a separation process happens – water removal (called hydrosol) – and the essential oil results.

Carbon Dioxide Extraction
This type of essential oil extraction is much more expensive but it will produce stronger oil with a truer aroma. It also yields higher volumes and is much gentler on the plant.

Cold Press Extraction
This extraction is mostly used on citrus essential oils. It’s produced by cold pressing a rind or peel or also called scarification.

Absolutes
Solvents can also extract essential oils and are used on delicate plants such as flower petals. These oils are called absolutes.

Essential Oil for Stress Relief
Stress is a normal part of life. It gives people motivation to do things. It can get out of control easily though, if it’s not managed properly. One of the best ways to manage stress is to prevent it from skyrocketing and you can do this by inhaling essential oils.

According to a study by Hwang JH^[1], inhalation of essential oil significantly affected blood pressure, subjective stress, state anxiety and serum cortisol levels of participants. The study’s conclusion was that essential oils reduce psychological stress responses, serum levels and blood pressure in participants with high blood pressure.

If you’re wondering which scents you should inhale to experience the same relaxing effects, here are the most popular ones:

• Lavender
• Peppermint
• Eucalyptus

According to the University of Maryland Medical Center, research now confirms that the lavender scent elicits calming, soothing and sedative effects when inhaled.

Once you have the essential oil of your choice, you can inhale it in one of the following ways:

• Getting a massage with the scent in the massage oil
• Heated over a candle flame
• Essential oil candle
• Burned as incense
• Diffused with a nebulizer

Healthful Uses for Essential Oils
Flaxseed and Fish Oil
Just as you would take vitamins to supplement your diet, you can also take supplemental oils. For example,Barlean’s Organic Oils sells a wide variety of flaxseed and fish oil to benefit your health. All you need is a tablespoon or two a day. You can add it to your salad, yogurt, cheese, oatmeal or anything else you think would go well with it.

Coconut Oil
According to the American Society for Nutrition^[2], while coconut oil is high in fatty acids, they are good fatty acids. They are transported into the blood quickly and converted into energy, which speeds up the metabolism and can even help some people lose weight (as long as daily caloric intake doesn’t exceed the body’s need).

The American Society for Nutrition also mentions that research and clinical studies show that coconut oil can treat and prevent diseases such as:

• Diabetes
• Osteoporosis
• Virus-related diseases
• Gallbladder diseases
• Chrohn’s disease
• Cancer

Other benefits include:

• Antimicrobial
• Antiviral
• Antifungal
• Prevents free radical damage
• Improves skin and hair

Oils for Skin Care
Who would have thought that oil would be good for your face? Here are the best ones:

• Coconut oil: Use this oil on your hair as a moisturizer. You can use it on your skin to fight wrinkles.
• Olive oil: Rub it on a wound as an antimicrobial and healer. You can also use it on dry skin and stretch marks as moisturizer. 
• Argan oil: You can use this on your skin, hair and nails as a moisturizer and it can protect against premature aging, wrinkles, as a disinfectant and sunscreen. 
• Sweet almond oil: This essential oil has vitamins E, A and B complex so it’s great as a moisturizer and protects against aging skin.

A Healthy Life Starts with Essential Oils
Make essential oils a part of your healthy lifestyle. They are easy to use and beneficial to the mind, body and soul.

Sources

1. ^[1] - The effects of the inhalation method using essential oils on blood pressure and stress responses of clients with essential hypertension, PubMed, NCBI.NLM.NIH.gov
2. ^[2] - Coconut Oil, American Society for Nutrition, Nutrition.org
3. ^[3] - Barlean's Organic Oils homepage, www.barleans.com

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What Is Dandruff?

By Michael Angelo, Senior Editor on Tuesday, August 30, 2011

Dandruff is caused by a common skin condition that occurs on the scalp. Find out what helps reduce dandruff flare-ups from embarrassing you any further.

Gross…  Yuck…  Eewww…

Yup, it’s dandruff, those oily, whitish flakes that drop out from your hair, land on your shoulders and make your scalp itch. It’s an embarrassing sight - this very common scalp condition that affects nearly everyone at one time or another. It's discomfiting when you feel the urge to scratch your scalp and you’re in a public place or in the company of friends. Dandruff can strip away your self-confidence and inhibit your outgoing nature. Learn more about dandruff and its treatment so that it doesn’t get in the way of having a healthy scalp, a shiny mane of hair and the lifestyle that you choose to live.

What Dandruff Is
Dandruff is the mild version of seborrheic dermatitis, a relapsing skin condition that's not contagious. It occurs in the scalp as white to yellowish flaky scales that shed off as newer scales are formed. Dandruff is thought to be a product of excessive scalp oil production and an overgrowth of the malassezia yeast, which causes irritation. Unlike true seborrheic dermatitis, there is no inflammation in dandruff and the scaling does not cross beyond the hairline.

What Causes It
Malassezia, a type of yeast fungus, is a normal organism that thrives unnoticed on the surface of the scalp. However, certain conditions can trigger an overgrowth of the yeast, which then feeds on the oil in the scalp. Skin cells grow beyond their normal quantity and push the older cells off the surface. These older skin cells mix with the oil, giving them the whitish, flaky appearance that is commonly known as dandruff.

The following conditions can activate the overgrowth of Malassezia:

• Excessive oil on the scalp – the yeast feeds on the oil and too much of it can lead to a profusion of malassezia 
• Hormonal changes – after puberty, physical and physiological changes take place, which is why dandruff occurs during early adulthood
• Stress – stress impacts on a person’s overall health status, including scalp health
• Illnesses and neurological disorders – including HIV infections and Parkinson’s disease
• A compromised immune system – due to infections or just stress
• Inadequate shampooing – causes oil build-up on the scalp, leading to dandruff
• Hypersensitivity to Malassezia – an allergic reaction to the yeast overload on the scalp

Predisposing Factors
While almost anybody can have dandruff, there are some people who appear more at risk to having it than others. Here are certain factors that may account for an increased susceptibility:

• Age – Dandruff is most common in the early twenties and can continue towards middle age, with periods of flare-ups and remissions.
• Gender – Men are more prone to dandruff than women, which some researchers attribute to the role that male hormones may play in dandruff vulnerability.
• Diet – A diet that's deficient in zinc, vitamin B complex and certain fats and too much sugar and yeast can predispose a person to dandruff.
• Lack of Scalp and Hair Hygiene – Not enough cleansing through shampooing can result in oil accumulating on the scalp; it becomes a breeding ground for the malassezia yeast and causes dandruff.

Treatment and Remedies for Dandruff
Dandruff can often be treated without having to consult a doctor. It responds to frequent cleansing using shampoos that contain anti-dandruff ingredients. Several natural homeopathic remedies can treat your dandruff and make it stay away. Look for these ingredients on the labels of the shampoos that you intend to buy. Buy only reputable brands to ensure that the ingredients are in the proper amounts. Some of them can be very powerful and an overdose can damage your scalp or hair instead of treating your dandruff. These shampoos are sold in online stores as well as in physical stores. Here are some of the natural components you should look for in anti-dandruff shampoos.

• Salicylic Acid – Taken from the bark of the willow tree, this phytohormone helps remove dandruff and the itchiness it causes. However, salicylic acid has a drying effect.
• Aloe Vera – The gel from the aloe vera plant is effective for treating dandruff and moisturizing the scalp and hair. Blended with salicylic acid and other natural herbs, the aloe vera shampoo is a powerful home remedy.
• Tea Tree Oil – The tea tree oil from the Malaleuca tree is a very powerful antiseptic and has fungicidal properties. It's a very potent treatment for dandruff but care should be taken not to ingest it because of possible allergic reactions.
• Selenium Sulfide – This is natural component is found in the earth’s crust along with other substances. A known anti-infective, it works to kill the dandruff-causing yeast in the scalp and protect the cell membranes. Selenium sulfide is a common ingredient of anti-dandruff shampoos due to its proven effectiveness.
• Allantoin – A white odorless powder, allantoin is a safe, synthetic compound that's also present in the comfrey plant. It promotes cell renewal, has a keratolytic effect on the skin surface and has a soothing and moisturizing action. It helps in the treatment of dandruff by helping in the absorption of nutrients through the skin.
• Biotin, other B vitamins, Vitamins A and D – Biotin helps in the metabolism of protein, carbohydrates and fats which is important in maintaining healthy skin and hair. Taken with the other vitamins and minerals, it's another effective option for dandruff remedy. Vitamin B6, or pyridoxine, is found in grains; a deficiency of this vitamin can cause dandruff. Overall, vitamin deficiency has a negative effect on health, including skin and hair.
• Apple Cider Vinegar – It supports the equilibrium of acid and alkaline in the scalp and has antifungal properties that counteract the overgrowth of the malassezia yeast and clog the pores of the hair follicles.
• Grapefruit Seed Extract – Grapefruit seed extract is a useful natural remedy for dandruff because of its antifungal effects. It can be used directly or blended into shampoos. Take extra precaution to prevent a concentrated form of grapefruit seed extract from getting into your eyes.

Several natural and organic substances have been found to treat mild to severe dandruff. When an acute eruption has been controlled, regular use once or twice a week of anti-dandruff shampoos can prevent dandruff recurrence.

A Holistic Approach to Dandruff Treatment and Control
Dandruff can be treated and controlled without

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Treat Yourself to a Facial at a Spa or at Home

By Marcelina Hardy, Staff Writer on Saturday, August 27, 2011

If you've ever wanted to get a facial, you're in luck. Keep reading to learn how to get spa quality results at home.

If you’re looking for a 50 minute vacation, book a spa facial. Let your worries float away, as you receive a facial massage and see your face look better than it has in years.

Your first step in finding a spa is to locate one that only hires licensed estheticians. These professionals have gone through extensive training on skincare, so you can be rest assured your skin is safe.

Once you have your spa appointment, you’re experience should go something like this:

Cleansing -- The esthetician will cleanse your face with a special product with warm water and then rinse your face off. This will open your pores.

Examination -- At this point, your esthetician will use a bright light to examine your face to determine your skin type – clear, oily, dry, firm – and the size of the pores.

Exfoliation -- Some spas will smooth some exfoliating cream on your face and give you a steam bath to remove dead skin. Other spas will use the exfoliation cream after the steam bath and rinse it off.

Extraction -- Your esthetician will take advantage of your open pores and pick out all of the dirt that could lead to blackheads. This is the process in which having a licensed esthetician is imperative because it could be painful and cause irritation if done incorrectly.

Mask -- To soothe your face and neck, your esthetician will apply a mask for your skin type. This mask will remain on your skin for 15 minutes and then she will use warm water and a cloth to remove it. Some spas will give you a scalp massage during this time. You can ask when you make the appointment if this is customary if you prefer to have this done.

Toner -- The final procedure is applying a toner to your face. Your skin will be noticeably soft and smooth. You’ll feel as if your skin has never felt better in all your life.

The Cost of a Spa Facial
A spa facial costs approximately $80 a visit depending on where you book your appointment. It’s recommended that you do not have more than one spa treatment a month. If a spa facial once a month doesn’t fit your budget, or you wish you could have that spa feeling much more often, you may want to consider giving yourself a facial at home.

What Is a Facial at Home
You can give yourself a facial at home weekly and at a fraction of the cost of a spa facial. The steps are similar to the ones that an esthetician would perform on you minus the examination and extraction.

Step No. 1
Purchase a facial cleanser that is right for your skin type. You’ll need to determine if you have normal, oily, combination, sensitive, mature or dry skin. Avoid foaming cleansers because they can be harsh on your skin. They can strip a protective barrier called acid mantle. Apply the cleanser to your face with warm water and rinse it off well.

Step No. 2
Purchase an exfoliation cream for your skin type. Avoid harsh creams that have a stony texture that may irritate your skin. Your skin should not look stretched and dry after exfoliating. Apply the exfoliation cream as directed on the bottle and then rinse with warm water.

Step No. 3
Consider your skin type, the time of year and your age when choosing your facial mask. Apply the facial mask and then do something relaxing while you wait for it to harden. It usually takes at least 15 minutes before you can use warm water and a cloth to remove it.

Step No. 4
Purchase toner, serum and moisturizer for your skin type. Apply the toner first to hydrate your skin. The serum comes next and then apply some moisturizer as your finishing touch to your at home facial.

Benefits of Facials
Facials not only benefit the skin, they also offer a relaxing break for the mind. Many people think of facials and massages in the same light, and therefore emerge from their facial appointment rested and revitalized. If the stressors of modern life are gnawing at you throughout the week, you should consider getting a facial over the weekend to help get you ready for next week's tasks.

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What Is Dairy?

By Carolyn Wick, Purchasing Team Lead on Friday, August 26, 2011

 
What is it that's in dairy that makes this substance so valuable to some people and so volatile to others?

Allergies can take away many of life’s little pleasures and make one’s existence on earth uncomfortable. It’s no fun having to watch what you eat while others simply gobble up all those yummy foods and not feel a thing. Just think of all the ice cream, cheesy pizzas and pasta you’re going to miss. Allergy to dairy is especially frustrating since milk is the food for babies and infants until they can eat solid stuff and even then, milk remains a major nutrient for children and adults alike.

Allergic reactions can range from the mildly irritating to the embarrassing to the downright life threatening. Here are the more common allergic signs and symptoms that manifest in people who have a dairy allergy or allergy to other food as well.

• Skin rashes, hives or eczema
• Nausea, vomiting, diarrhea or abdominal pain
• Itchy, watery and reddish eyes
• Wheezing, difficulty in breathing, cough or nasal drip
• Swelling of the lips, tongue or the whole face
• Anaphylaxis, a severe reaction that can cause instant death

Dairy allergy can come from cow’s milk, goat’s milk and other animal milk because the proteins that cause the allergy are present in them. These are casein and whey; they may also be found in processed foods, so people with an allergy to dairy will find that they are allergic to these foods as well.

The Benefits of Milk
Milk is one of nature’s most complete foods, which is why parents try to incorporate it into the diet of the family. It’s a rich source of the essential nutrients needed by the body to maintain optimum health and the capability to perform normal activities. Milk contains the three major macronutrients protein, carbohydrates and fats that provide the energy for growth, development and body functions. It also contains an abundant supply of vitamins A, B1, B2 and B12 plus the very important minerals calcium and phosphorus.

Milk is a highly recommended food for infants, growing kids, teens, adults and elderly people alike. The amount of dairy recommended varies with each age group.

The calcium in milk is needed for children and teens to grow strong and healthy bones and teeth. For adults, especially women, it’s known to prevent osteoporosis and menopausal symptoms. Athletes also need the calcium in milk for their bones, which are subject to high levels of stress in their line of activity.

The calcium in milk has been shown to lower the bad cholesterol and increase good cholesterol in the blood, which are major risk factors of heart diseases.

Adequate intake of milk has been found to reduce the incidence of certain kinds of cancer and high blood pressure in both men and women and type 2 diabetes in women.

Milk makes the skin glow and look beautiful, frees it from blemishes and gives the skin an even tone.

Milk provides the fuel for going about the daily activities and increases the body’s resistance to diseases by strengthening the immune system. It has been correlated to increased weight loss, especially in the abdominal area.

The Consequences of Dairy Allergy
Aside from the allergic reactions one gets if taking in milk or foods that contain milk, the body suffers from being deprived of the nutrients that milk provides. These deficiencies come in the form of severe anemia, osteoporosis, susceptibility to fractures, muscle cramps and spasms, tooth decay, high blood pressure, cardiac arrhythmias, dull looking skin and hair and sluggishness.

Milk Alternatives
Substitutes for milk for babies include breast-feeding, hypoallergenic milk formulas and soy-based formulas for infants. In fact, breast-feeding is recommended for infants below four months old because it can prevent milk allergy when the babies grow older.

Children and adults who have dairy allergy must have a diet rich in calcium or take calcium as supplements. Foods that are good sources of calcium are green vegetables, fish and other seafood. They should also take vitamin D to help the body absorb the calcium. Vitamin D is found in eggs and liver or as a supplement.

Natural Remedies for Dairy Allergy
If you or a member in the family has dairy allergy, all is not lost. The fundamental rule in treating allergies is to avoid the allergen. In this case, the allergic person must not eat or drink anything that contains milk. You must know what foods contain milk, as there are many of them that you wouldn’t think likely to have dairy as an ingredient.

Aside from total avoidance of the allergen, it's possible to get rid of an allergy by gradually exposing yourself to the allergen. This means taking in milk in small amounts until you build resistance to it and stop being allergic to dairy. However, there’s the danger of not knowing the right amount to take in and having an allergic reaction instead. The bigger danger, of course, is if the reaction is life threatening.

Fortunately, a homeopathic treatment is available in the market that combines allergy relief components, antihistamine and a specific allergen in one mixture. This elixir acts in two ways. First, it gives you symptomatic relief should you unintentionally imbibe dairy by prompting the body’s natural healing capacity to work. Second, it contains the allergen in safe amounts determined by scientific studies. Regular use of this natural medicine exposes you to dairy in small quantities so that you don’t exhibit allergic symptoms and your system slowly adapts itself to dairy. There are ingredients in it that counteract the adverse effects of drowsiness and dry mouth, which are present in antihistaminic drugs.

This natural remedy does not only cover up the symptoms of allergy but also actually eliminates the allergy itself. Allergy sufferers can relate to the heavenly feeling of finally being able to eat dairy products and foods that contain dairy. No wonder these people call such a medicine a revolutionary innovation in the field of allergy treatment.

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Vitamins Improve Depression With Anxiety

By Marcelina Hardy, Staff Writer on Thursday, August 25, 2011

Current research indicates that depression and anxiety symptoms are often accompanied with a vitamin deficiency. Find out what are the best vitamins for depression and anxiety.

Researchers have found that vitamins deficiencies can lead individuals to feeling depressed and anxious. By ensuring you receive a sufficient amount of certain vitamins, specifically vitamin D and vitamin B, you can relieve yourself of depression and anxiety symptoms.  Here's what current research indicates.

Vitamin D Deficiency

• A national study in 2010 found that people with depression were more likely to be deficient in vitamin D compared to people who were not deficient in the vitamin.
• The University of Toronto found that depression sufferers with seasonal affective disorder felt their symptoms improve as their vitamin D levels increased with the turn of the seasons.
• In a study^[1] published in Clinical Rheumatology in 2007, researchers found that there might be a correlation between vitamin D deficiency and depressive symptoms if associated with other illnesses. For example, if someone has rheumatoid arthritis and vitamin D deficiency, they are more likely to suffer depression.

Vitamin B Deficiency

• Researchers in Spain^[2] found that depression rates increased for male smokers as their folate levels decreased. Women also showed an increased risk of suffering from depression if they were smokers or were physically active but if they were deficient in vitamin B12.

Which Vitamins to Take For Depression with Anxiety
If you’re looking for a natural way to relieve some of your symptoms of depression with anxiety, consider these vitamins.

Omega 3s or Fish Oil
Scientists have discovered that people who don’t get enough omega 3s in their diet are at an increased risk of suffering from depression. Researchers in one study found that people in one society who ate a limited amount of omega 3 had a higher rate of depression than societies that eat much more of it.

Omega 3 also helps reduce anxiety. Fish oil helps keep brain membranes flexible. This helps the movement of hormones and chemical messengers, which then helps a person think more clearly and experience better moods.

Tip: If eating fish isn’t your idea of a delectable meal, alternatives do exist.  Flax seeds and flax seed oil contain ample omega 3s that are just as beneficial to the body as the omega 3s from fish oil.

Antioxidants or Vitamin C and E
The brain needs antioxidants to attack free radicals that try to enter the brain to cause damage. This damage to the neurotransmitters is what can cause major depression in some people. Free radicals are toxins that your body produces from normal daily body functions.

You can’t do anything to keep them from producing but you can eliminate them and thus stop their corrupting effects on the body by getting adequate amounts of vitamins C and E.

Not only can vitamin C help keep your brain safe from free radicals, it can also produce a tranquilizing effect. This can greatly help individuals who feel anxiety with their depression.

If you are under an extreme amount of stress, you may want to try taking a compound that include bioflavonoids. This will further increase the calming effects of the vitamin.

Vitamin Bs
According to the Depression Guide^[3], vitamin B deficiency leads to mood changes, insomnia, changes in appetite, sugar cravings and impaired drug metabolism. It also reports that it plays an essential part in relieving depression and the anxiety and restlessness that is commonly associated with it.

Vitamin B1 is a great vitamin for the brain. It turns carbohydrates into energy for the brain and it stimulates the nerves.

Vitamin B3, also referred to as niacin, produces serotonin. Serotonin is a neurotransmitter involved in mood and many anti-depressants target this to correct the imbalance of it. This may be a way to do it naturally.

Vitamin B5 or pantothenic acid produces a natural chemical that can also aid in the production of neurotransmitters.

To reduce anxiety specifically, you should ensure you are getting plenty of B6 or pyridoxine.

Speak to Your Doctor
Speak to your doctor before starting any vitamin regimen, as some vitamins can affect some drugs’ effectiveness. Do not stop taking anti-depressants or anti-anxiety medications without the guidance of your medical doctor. For many of these medications, you may need titration or you could experience severe side effects. In addition, your symptoms may come back suddenly, which could put you at risk for suicide.

Sources

1. ^[1] - Vitamin D Deficiency With Depression & Anxiety, LiveStrong.com
2. ^[2] - Depression and Diet, Depression Health Center, WebMD.com
3. ^[3] - Vitamins and Depression, Depression-Guide.com

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What Blood Pressure Should Be

By Carolyn Wick, Purchasing Team Lead on Wednesday, August 24, 2011

Tracking your blood pressure is how you know if you have hypertension, and knowing how to lower your blood pressure today could save your life tomorrow.

High blood pressure is a dreaded disease that usually sets in during the adult years (40 years old and older). It can be defined simply as, “a common condition in which the force of the blood against the artery walls is high enough that it may eventually cause health problems…” High blood pressure per se may not be a cause for worry, instead what you should be concerned about is the complications that arise from it, as they can be debilitating and even fatal.

The ideal blood pressure reading for adults is less than 120/80 mmHg for persons who do not have any other chronic diseases. A reading of over 120/80 indicates prehypertension (120 to 139 over 81 to 89), stage 1 hypertension (140 to 159 over 90 to 99), stage 2 hypertension (160 and over to 100 and over) and hypertensive crisis (higher than 180 over higher than 110).

The cause of primary high blood pressure is unknown, thus its other name “essential hypertension”. Essential hypertension accounts for 95 percent of all high blood pressure cases. However, several risk factors can increase the likelihood of having the disease. It's worth mentioning that most of these factors are preventable by lifestyle and behavioral changes and there are a few over which we have no control.

Risk Factors for High Blood Pressure

• Age – As you grow older, your risk for this disease goes higher. It's more common in men through middle age and in women when they reach menopause.
• Genes – Persons with one or both parents having high blood pressure are at greater risk for the disease than those who don’t. Around 30 percent of primary hypertension can be traced to genetic factors.
• Overweight or Obesity – Being overweight is measured as having a body mass index between 25 and 29.9 and obesity as having a body mass index of 30 and higher.
• Lack of Exercise – Physical inactivity leads to higher heart rates. This, in turn, increases the work on the heart and the force on the arteries.
• Too Much Fat and Salt in the Diet – Salt causes fluid retention in your body and fat adds to the cholesterol deposits in the arterial walls. Both can trigger high blood pressure.
• Smoking – The chemicals in cigarettes can cause an acute attack of hypertension and chronic injury to the arterial walls, increasing blood pressure. Second hand smoke has the same effect.
• Stress – Stress releases the hormones adrenaline and cortisol, which can elevate blood pressure over time.
• Too Much Alcohol – Alcohol coats the blood vessels and arterial walls, increasing tension. It also depletes the body of calcium and magnesium, essential minerals that help maintain normal blood pressure levels.

Uncontrolled high blood pressure may be present but some people do not feel any symptoms while others may experience dizziness, headache, nape pain or nose bleeding. It's easy for a doctor to diagnose high blood pressure. A consistently high reading of blood pressure over 120/80 is hypertension and treatment should commence immediately. There is no cure for high blood pressure; you must manage and control it so that it remains at a normal level.

People with high blood pressure have a higher risk of getting heart attack, stroke, diabetes, congestive heart failure and other diseases affecting the vital organs, memory and comprehension. Don’t wait for this silent killer to rear its ugly head and maim or kill you. Convert to a healthy lifestyle with diet, exercise and a positive attitude. To complement a lifestyle change, take natural supplements that have undergone research and been found to help control high blood pressure. Here are some guidelines you can follow so that you can prevent high blood pressure or manage it properly.

• Avoid too much fats and salt in your diet. Fast food offerings such as hamburgers, French fries, milk shakes and pizzas, and processed foods contain high sodium and fats. So do red meats and dairy products. Stick to broiled chicken without the skin, fish, nuts, fruits and vegetables.
• Make exercise a regular part of your life. An exercise regimen of three to four times a week at 30 minutes to 1 hour each time is good. Do cardiovascular activities such as brisk walking, swimming, biking and aerobics.
• A combination of a healthy diet and regular exercise can also keep obesity at bay. Being overweight or obese is a major risk factor for hypertension.
• Don’t smoke and limit your alcohol intake to the physician’s recommended amount.
• Learn how to manage stress with coping techniques like meditation, deep breathing and yoga, or simply change your attitude when faced with a stressful situation.
• Take natural and organic supplements that contain ingredients, vitamins and minerals to aid in the prevention or management of high blood pressure.

Look for products that contain vitamin A (beta-carotene), vitamin C (ascorbic acid), vitamin D (ergocalciferol) and vitamin B complex (niacin, thiamine and riboflavin), vitamin B6 and B12.

Read the label and look for the minerals calcium, magnesium, potassium, selenium, chromium and zinc. Other ingredients that reduce high blood pressure are alpha-linoleic acid, blond psyllium, cayenne, horsetail leaf and many others.

Natural compounds and herbs that help in blood pressure control are CoQ10 (ubiquinone), garlic, Hawthorne berry, lecithin, grape seed extract and fish oils (Omega-3 fatty acids, cod liver oil, flax seeds, etc.).

When it comes to hypertension, there are several options and various ways to control high blood pressure. Success may come from one supplement or several of them working synergistically, and the best results may come from not just changing your diet but also your lifestyle.

High blood pressure is a killer disease. It's never too early to prevent it from coming into your life, or taking the necessary steps to manage it. Help your body fight high blood pressure by eating the right foods, exercising and having a positive outlook. Don’t forget to take the vitamins and supplements that come from nature’s resources.

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