Health Pulse High-pressure tactics It’s not just about avoiding salt and stress. If you want to keep your blood pressure within a healthy range, take action against these lesser-known culprits: ▶▶Added sugar: Just one 24-oz bottle of pop bumps up systolic blood pressure (the pressure during a heartbeat) by 15 points and diastolic blood pressure (the pressure between beats) by 9 points. ▶▶Low potassium: Potassium helps to lower blood pressure by counteracting the negative effects of salt. Beyond bananas, reach for broccoli, spinach and other leafy greens to get the potassium you need. ▶▶Sleep apnea: When your breathing keeps stopping and starting while you’re sleeping, your nervous system releases chemicals that raise blood pressure − one more reason to get that CPAP machine. ▶▶Loneliness: In one study, the systolic blood pressure of the loneliest subjects went up by 14 points over four years. While there’s no magic cure, just one or two friends (including furry ones) can help you feel more connected. And remember: while temporary blood pressure spikes may not harm you, numbers that remain high can cause serious damage over time, so you may as well eliminate all of the risk factors that you can. Sources: WebMD, Blood Pressure UK One less wrinkle in time Smiling may put a fewwrinkles on your face, but where’s the fun in a smile-free life? That said, several other behaviours can crease up your face without the payoff of a big grin. Avoiding these behaviours will leave you with smoother skin. For starters, don’t squint at that restaurant menu − get your reading glasses out. Squinting overworks facial muscles and creates grooves under the skin’s surface which, over time, turn into wrinkles. For the same reason, slap on your sunglasses on bright days. Nothing feels better than a clean face, but don’t go overboard with the washing: tap water and soap strip skin of natural oils that protect against wrinkles. Use a gentle cleanser instead, and never underestimate the power of a moisturizer. Simply put, moist skin looks better and makes creases less noticeable. Other wrinkle-making habits to lose: ▶▶Squishing your face into your pillow ▶▶Resting your chin, cheeks or forehead in your hands ▶▶Rubbing your eyes ▶▶Scrunching up your forehead and brow while reading or working. While you’re at it, pile the salmon onto your plate. The omega-3 fatty acid in salmon (and other cold-water fish) helps plump up your skin, keeping wrinkles at bay. And it’s cheaper than fillers. Sources: Healthline, WebMD Yoga for arthritis If you have arthritis, yoga does double duty for joint and mood support. The proof ’s in the data: In a study of osteoarthritis (OA) and rheumatoid arthritis (RA) patients, those who practised regular yoga experienced a 20% improvement in pain symptoms. The yoga group also reported more energy, a better mood and a more positive view of their own health − for up to nine months after the study ended. A six-week study of women with RA uncovered similar psychological benefits: participants who attended yoga classes reported less fatigue, brighter moods and greater confidence in their ability to manage their disease. While yoga is considered safe for people with arthritis, pushing yourself too hard could backfire, and some forms of yoga may be less arthritis-friendly than others. Good options for people with OA or RA include Hatha and Iyengar. If it’s been a while since you’ve worked out, consider chair yoga, in which you work your poses using a chair for support. In a study of seniors with OA in their lower limbs, chair yoga reduced pain and fatigue. These benefits subsided after the program ended, suggesting that yoga works its greatest magic when you make it a habit. Source: Berkeley Wellness CSANews | WINTER 2019 | 43
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