1 ISSUE FOCUS continued on next page Hypertension & Stroke While medical professionals agree on the importance of treating high blood pressure, they don’t always agree on when to start treatment. Recent recom- mendations published in the Journal of the American Medical Association have triggered a new debate about when to prescribe blood pressure medication. The study’s authors say most people over age 60 do not need medication until blood pressure readings are 150/90 or higher; the typical threshold for prescribing hypertension medica- tion is 140/90. In addition, the study recommends that those with diabetes or kidney disease can be treated the same as other adults rather than start- ing meds at 130/90. Not all medical providers support this new approach due to concerns that the long-term effects of this new treatment protocol have not been studied enough. Some doctors also worry patients may find the guidelines confusing. What’s a person with high blood pressure to do? Here’s the quick answer: Talk with your doctor about what’s best for you. Poorly controlled high blood pressure raises your risk for conditions like heart disease and stroke. So, it’s important to keep a close eye on your blood pressure and to keep it in a healthy range with exercise, diet and possibly medication. Under Pressure Control Hypertension Daily volume 6 • Issue 8 B U L L E T I N JOIN THE CONVERSATION by connecting with H2U on Facebook. Plus, get more health tips by following our blog at www.h2ublog.com. H2U partners with TicketsAtWork to offer member dis- counts for theme parks and attractions, movie tickets, seasonal sporting events, concerts, and shows in Las Vegas and New York City. TicketsAtWork has negotiated up to 60 percent off room rates at more than 8,000 hotels around the world, as well as up to 25 percent savings on rental cars from national providers. To get started, visit TicketsAtWork.com, click on the “Sign In” box at the top of the page, then create a username and password. Enter the discount code found on the Travel Discounts page at H2U.com. n Entertainment On the Cheap H2U Benefit Often, the quest for flat abs leads us to try crunches or sit-ups. Yet, performing these exercises on a daily basis will not give you the midsection of your dreams and may even lead to injury. Doing ab work incorrectly, for example, can cause you to tug too hard on your neck or jam your spine into the floor. Ouch! When core muscles in your back, buttocks, sides and pelvis are weak or your muscles are stronger on one side of your body, sit-ups and crunches can pull unevenly on your spine, leading to low back pain. Instead of sit-ups or crunches, try exer- cises like planks and bridges that engage opposing muscle groups in your core. Then, add aerobics to raise your heart rate. This approach provides a double benefit: Increasing muscle mass helps you burn more calories, and calorie-burning aerobic exercises help trim excess weight all over, including around your beltline. n Crunches Debunked
Transcript
1
Issue Focus
continued on next page
Hypertension & stroke
While medical professionals agree on the importance of treating high blood pressure, they don’t always agree on when to start treatment. Recent recom-
mendations published in the Journal of the American Medical Association have triggered a new debate about when to prescribe blood pressure medication.
The study’s authors say most people over age 60 do not need medication until blood pressure readings are 150/90 or higher; the typical threshold for prescribing hypertension medica-tion is 140/90. In addition, the study recommends that those with diabetes or kidney disease can be treated the same as other adults rather than start-ing meds at 130/90.
Not all medical providers support this new approach due to concerns that the long-term effects of this new treatment protocol have not been studied enough.
Some doctors also worry patients may find the guidelines confusing.What’s a person with high blood pressure to do? Here’s the quick answer: Talk
with your doctor about what’s best for you. Poorly controlled high blood pressure raises your risk for conditions like heart
disease and stroke. So, it’s important to keep a close eye on your blood pressure and to keep it in a healthy range with exercise, diet and possibly medication.
under PressureControl Hypertension Daily
volume 6 • Issue 8
B u l l e t I n
Join the conversation by connecting with h2U on Facebook. Plus, get more health tips by following
our blog at www.h2ublog.com.
H2U partners with TicketsAtWork to offer member dis-counts for theme parks and attractions, movie tickets, seasonal sporting events, concerts, and shows in Las Vegas and New York City. TicketsAtWork has negotiated up to 60 percent off room rates at more than 8,000 hotels around the
world, as well as up to 25 percent savings on rental cars from national providers. To get started, visit TicketsAtWork.com, click on the “Sign In” box at the top of
the page, then create a username and password. Enter the discount code found on the Travel Discounts page at H2U.com. n
entertainment on the cheap H2U Benefit
Often, the quest for flat abs leads us to try crunches or sit-ups. Yet, performing these exercises on a daily basis will not give you the midsection of your dreams and may even lead to injury.
Doing ab work incorrectly, for example, can cause you to tug too hard on your neck or jam your spine into the floor. Ouch! When core muscles in your back, buttocks, sides and pelvis are weak or your muscles are stronger on one side of your body, sit-ups and crunches can pull unevenly on your spine, leading to low back pain.
Instead of sit-ups or crunches, try exer-cises like planks and bridges that engage opposing muscle groups in your core. Then, add aerobics to raise your heart rate. This approach provides a double benefit: Increasing muscle mass helps you burn more calories, and calorie-burning aerobic exercises help trim excess weight all over, including around your beltline. n
Hypertension affects about 1 in 3 Americans, but only about half of those affected have their blood pressure under control, according to the Centers for Disease Control and Prevention. High blood pressure can be easy to ignore because the problem usually does not cause noticeable symptoms even while it is undermining your health. To take control of your read-ings, here are our top tips:
1 Take your meds! It sounds basic, but as many as 3 in 4 people using blood pressure medications don’t
take them as prescribed, according to the American Heart Association. Another study in the Journal of General Internal Medicine found that nearly 30 percent of first-time hypertension
prescriptions never even get filled. Not taking your prescriptions properly can greatly increase your risk for stroke and heart disease.
If you’re forgetful, make it a habit to take your medication at a specific time and place. Try setting an alarm, posting notes to yourself or keeping a medica-tion chart. Some people find pillboxes helpful, or you can enlist the help of family or friends. If you’re struggling with side effects or doubt your medi-cine is helpful, discuss your concerns with your doctor. If cost is the problem, check with your doctor, your insurance company or the drug manufacturer to see if financial help is available.
2 Maintain a healthy weight. If you are overweight, losing just 10 lbs. can lower your blood pressure
and reduce your risk for other diseases.
3Enjoy a balanced diet. Fill up on fruits, vegetables, whole grains, lean proteins and low-fat dairy.
It’s okay to indulge on occasion, but always read nutrition labels to lower your intake of sodium, sugars, trans fats and saturated fats.
4Move your body. Aim for 150 minutes of exercise every week, and sneak in more movement
throughout your day. During your leisure time, spend less time in front of the TV and more time up and about: Go for a nature walk, do some garden-ing or yard work, walk around the mall or deep-clean your vehicle.
5Quit smoking. This is no simple feat, but you’ll see blood pres-sure benefits within minutes of
stubbing out a cigarette. To quit, first set a quit date and let friends and fam-ily in on your plans. Then, ask your doctor for quitting advice; toss out all tobacco products in your home, car and workplace; and make a list of smoking triggers and ideas about how to deal with them. n
Too little sleep does more than leave you feeling groggy the next day. Recent research shows that insomnia signifi-cantly raises your risk for stroke. When paired with diabetes, the risk is even greater, according to a report in the journal Stroke. In fact, chronic lack of sleep (less than seven hours a night) can raise your risk for several diseases, including heart disease, obesity, anxi-ety and depression, according to the Institutes of Medicine. Insomnia also is a problem for stroke survivors. Without adequate energy and drive, the road to recovery can be rough.
The good news is—you don’t have to just live with insomnia. There are sev-eral treatments available and lifestyle changes you can make to improve your sleep quality and protect your health.
Put Insomnia to BedInsomnia is the most common sleep
complaint in the United States, accord-ing to the National Sleep Foundation. Many times, insomnia is a symptom of another health issue, such as arthritis, asthma or heartburn, though it can be a stand-alone disorder.
Certain medications, like asthma meds, also can keep you up at night. It’s important to see a physician about your symptoms because treatment depends on the underlying cause.
If you’re suffering from primary insomnia, where the inability to fall or stay asleep isn’t caused by health problems, your treatments may include cognitive behavior therapy, counseling, relaxation techniques and biofeedback. Prescription and over-the-counter sleep medications also can be helpful, though all carry a risk of dependency.
Lifestyle changes can improve sleep, too. Try cutting caffeine and tobacco intake, darkening the bedroom, and changing when you work out or take medications. Always follow a relaxing bedtime routine. n
*Treat with lemon juice or ascorbic acid (vitamin C) to prevent browning.
Summer gardens and farmers mar-kets bring a bounty of fresh produce. Overabundance is a great problem to have, but it does raise a few questions.
Where should I store fresh produce? Fruits and veggies need to breathe, so avoid storing in airtight bags or containers. Use the handy chart on the right to find the optimal storage spot.
How do I freeze produce? Place washed fruit in a single layer on a baking sheet to freeze. Then, transfer to airtight containers or bags. Frozen fruit is great for snacks or cooking. To freeze veg-etables, first blanch them by immersing in boiling water for 30 seconds to 2 minutes, then shock them in an ice bath. Freeze on a baking sheet first, or put directly into containers.
When should I wash produce? Food safety experts say to wash fruits and vegetables immediately before eat-ing, cutting or peeling them. If you wash them ahead of time, moisture left behind provides a breeding ground for bacteria. If you want to wash particularly dirty produce before storing it, rinse it off then dry it thoroughly with a paper towel. n
the thought of having to endure a pain-ful shingles outbreak is motivation enough to get vaccinated, but this news may add some urgency to your visit: the risk of stroke is higher in the six months after the
onset of shingles. a study published in Clinical Infectious Diseases, looked at medi-cal records from more than 6,500 patients who had experienced both shingles and stroke over a 25-year period. the researchers found that the risk of stroke was highest during the first month after a shingles episode, but antiviral treatments
seemed to reduce the risk.anyone who has had chickenpox or the
chickenpox vaccine can get shingles. about 1 in 3 people will develop the blistering rash, usually after age 60, says the Centers for Disease Control and Prevention. to reduce risk, the CDC recommends that adults over 60 get vaccinated. n
Another Great Reason to Get a Shingles Vaccine
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This newsletter is not intended to provide advice on personal medical matters, nor is it a substitute for consultation with a physician.
HealtH to you
The middle of the day can be a great time to fit in a workout, but midday exercising can leave you feeling and looking a bit icky. But don’t let that stop you. If you’re short on time, these post-work-out tips can help you feel fresh the rest of the day.
1. Wear loose-fitting street clothes to help you keep cool after your workout.
2. Go light on the makeup in the morn-ing, and reapply or touch-up after your cool-down.
3. Pack smart—include an extra set of undergarments, light perfume or cologne, deodorant and dry shampoo in
your get-fresh kit. Baby wipes provide a fast shower alternative.
4. Hang up street clothes while exercising to avoid wrinkles.
5. Wear layers of workout clothes (choose synthetic fabrics that draw sweat away from your skin).
6. If you have long hair, pull it back in a low ponytail instead of using a headband to avoid crimps.
7. Pick the right routine. If you sweat a lot during cardio, opt for weights instead, or try circuit training.
8. End your workout with a cool-down routine, which helps evaporate sweat. n
If your garden runneth over with zuc-chini and you have roasted, grilled, sautéed and stewed your heart out, it’s time to get baking. Zucchini bread is a delicious and healthy quick bread that freezes well so you can make extra loaves to enjoy later.
ingredients
DirectionsPreheat oven to 350 F. spray a 9" x 5"
loaf pan with cooking oil, then dust with flour. In a large bowl, whisk eggs, then add oil and sugar. Whisk until sugar dissolves. Add applesauce, lemon juice and zest. stir well. Add zucchini and toss until coated. set aside. In a medium bowl, sift together the flour, baking powder, baking soda, salt, cinnamon and nutmeg. Fold dry ingredients into wet ingredients a little at a time, stirring just until combined. Pour batter into the loaf pan and bake 45 – 50 minutes, or until a toothpick comes out clean. One loaf makes 12 servings.
nutrition information (per slice): Calories 217, Total Fat 10 g, Carbs 29 g, sodium 162 mg, sugars 12 g. n
Quick, Easy, Healthy: Zucchini Bread
Technology is a great thing, but sometimes it disconnects us from those around us. You’ve likely seen someone “nocializing” (being glued to their phone in social situations), or cowork-ers checking emails on their phone during a meeting and missing important details. It’s a techidemic!
This month, let’s spend less time enslaved to our phones and more time engaged in the world around us.
First, set a specific goal. For example, make the dining table and the bedroom phone-free zones. Keep your phone silent and out of sight during meetings, church services, movies, workouts, etc. If keeping the phone on you is too tempt-ing, try stowing it in your car’s glove box or in a desk drawer. Making the phone harder to access helps you ignore it.
It may sound odd to use technology to reduce technology use, but it can work. For example, some apps allow you to set messages that respond to calls or texts with a custom note while you’re busy. Or use your phone’s airplane mode to screen messages for a period of time.
The most important thing is to put the phone down and raise your eyes so you don’t miss out. n
Ways to Freshen Up After A Midday Workout
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2 eggs½ cup vegetable oil
cup sugar½ cup applesauce2 Tbsps. lemon juice
2 tsps. lemon zest1½ cups zucchini, grated
2 cups whole-wheat flour
1 tsp. baking powder
½ tsp. baking soda½ tsp. salt½ tsp. cinnamon½ tsp. nutmeg
