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Too high blood pressure?

How can I lower my high blood pressure?

More and more people, including young people, suffer from the disease high blood pressure, also called hypertension. As a rule, this refers to arterial hypertension and unfortunately one could almost say that it is a widespread disease. In the meantime 1/3 of the people in Germany are concerned and it becomes annually ever more. Even though men are affected somewhat more often than women, it still almost balances out. 

How does high blood pressure develop and what are the types?

Our entire body is interconnected by a closed vascular system consisting of veins (leading to the heart) and arteries (leading away from the heart).

The heart is the center and the organ that pumps our blood through the vascular system. Whenever our heart beats, blood is pumped through our circulatory system, thereby creating a certain pressure on our vessels = blood pressure. This is important, because only in this way can the blood supply our organs and also the tissues with oxygen and the necessary nutrients that we need to live.

When our heart starts pumping, it contracts and the intracardiac pressure and thus the blood pressure increase and pass this on to the arteries for a short time. This is also called systolic blood pressure and this is the first and higher value in a blood pressure measurement. The second value is called diastolic blood pressure and occurs when the heart relaxes again after contracting.

If the pressure in the arteries exceeds a certain standard value during a measurement, this is referred to as high blood pressure. Depending on how high the two values are, blood pressure / high blood pressure can be divided into different "risk classes".

High blood pressure values:

  • Optimal blood pressure to still elevated normal blood pressure: 120-139 / 80-89 mmHg
  • Slightly elevated blood pressure (hypertension) grade 1: 140-159 / 90-99 mmHg
  • Moderate-severe hypertension (hypertension) grade 2: 160-179 / 100-109 mmHg.
  • Severe high blood pressure (hypertension) Grade 3: >180 / >110 mmHg or higher.

Types hypertension

Generally, hypertension is divided into 2 types: secondary hypertension and essential hypertension. Secondary hypertension is rather rare and does not occur so often, because it is caused by certain diseases such as hormonal disorders or kidney disease.

The situation is different for essential hypertension, which is the most common and, in addition to hereditary factors, is mainly triggered and determined by external influences and risk factors.

What are all the causes of elevated blood pressure and why can it be so dangerous?

As mentioned above, the most common form of hypertension is essential hypertension.
A major role in how high blood pressure can occur is played by factors such as obesity, an unhealthy diet high in fat/salt, lack of exercise, increased nicotine and alcohol consumption, stress, but age can also be such a factor.
The insidious thing about this disease, however, is that it can go undetected for a long time and is also often ignored.
Because you don't necessarily always have to feel something lasting immediately or the symptoms can also disappear quickly for a short time.
However, this will not work in the long run. The opposite is rather the case!

Once you have problems with high blood pressure, you should take care of it right away, even if you are doing well at the moment. Because over the years and especially in old age, this can worsen enormously and have serious consequences if you do not immediately and actively do something about it.

If our arteries are clogged or blocked, the blood in our body can no longer flow properly and our heart has to pump much more to transport the blood and thus the vital nutrients = high blood pressure results.
This is not only a high additional workload that our heart has to bear, but due to the blockage of the vessels, they lose elasticity and can become permanently constricted, which in turn means that our organs are not supplied properly and can become diseased. Especially for organs like the heart, the kidneys and also the brain, it can thus bring lasting damage with it and it can come up to a heart attack or stroke.

Recognize high blood pressure symptoms quickly and act

The symptoms of hypertension are quite obvious and usually several occur at the same time: 

  • Dizziness
  • Nosebleed
  • Headache (especially after getting up)
  • Shortness of breath
  • red face and water retention

If you notice these symptoms, you should see a doctor quite quickly and have this examined. You do not have to be afraid of this, usually only your blood pressure will be measured and if there is a suspicion, you will get a 24-hour blood pressure monitor to evaluate it then.

What helps against high blood pressure and what can be done against it sustainably?

If you want to prevent high blood pressure or even if you are already directly affected, you do not always have to assume the worst scenario, because high blood pressure is one of the diseases that can be treated very well today and for which you can even actively do something against it. Before one reaches now immediately, if this is the case, to medicines, one should sound out first all other options. Because one does not get around a multiplicity of these "changes" even by the use of medicines.

Lower high blood pressure naturally:

First of all, you should focus on the 4 most important basic factors and consider them as a basis.

  1. More exercise and sports. Don't worry, no one expects you to become a top athlete overnight. Here, light walking, jogging or, to start with, going for a walk 5 times a week for about 30 minutes can already be very effective.

  2. Reduce weight and eat healthier. A healthy diet rich in fiber and low in salt is not only good for high blood pressure, but also makes it easier for you to lose weight when combined with exercise. Make sure that you reduce especially carbohydrates and bad fats (keyword: Mediterranean cuisine) and you should also reduce your alcohol consumption to a minimum.

  3. Less stress! The statement "this and that brings me to 180" comes in this case not by chance. Try to become more balanced and avoid stress! Stress is poison for you, always remember: "it brings as well as so nothing to get upset, you harm with it only yourself and nobody else". It is your body and not the body of others! However, if you are more the person who finds it difficult to relax, you can seek professional help as with all other points. Just breathing exercises or a meditation can work wonders.

But certain nutritional supplements can also support you in your endeavor and stand by your side.

Vitamin C is not only one of the best known vitamins and absolutely essential for the immune system, but it is also involved in the synthesis of collagen and elastin - which, among other things, are responsible for the stability of the vascular wall and ensure that they remain elastic and flexible.

L-arginine and / or citrulline. These two amino acids are responsible for the formation of nitric oxide, which in turn ensures that the vessels dilate. The more dilated the vessel, the lower the blood pressure.

Omega 3 fatty acids can have a blood pressure lowering effect by dilating the vessels and can have a positive effect on cholesterol levels.
Here it should be noted that omega from a fish source should be preferred such as fish oil capsules, because they are in DHE / EPA and can be used directly by the body.
Other omega 3 sources such as linseed oil etc. are in the ALA form and must first be converted by the body.

Vitamin D3 is probably one of the most "spectacular" vitamins. There are studies that suggest that it may have an effect on the regulation of blood pressure and is beneficial in inflammation in the body.

Black garlic extract. Black garlic, can be seen as a home remedy for high blood pressure, because it contains mainly the active ingredient S-allyl-L-cysteine. This makes the blood thinner and the body can transport it more easily (antioxidant effect).

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Strengthen immune system

How does the immune system actually work?

The immune system is the body's defense system, it is essential and therefore vital.
Its task is to protect us from pathogens in the form of microbes = microorganisms such as viruses, bacteria, fungi, parasites, as well as toxins and malignant cell changes and to help heal external and internal injuries.
For this reason, it is also called a defense system against the invasion of germs. Here, a healthy body can certainly distinguish between "foreign / evil" viruses and bacteria, as well as "good" such as intestinal bacteria.

As long as the immune system functions smoothly, we are unaware of all these processes in our body. Only when the immune defense fails or is weakened do pathogens have an easy time and we become ill.

Our body distinguishes here between 2 types, the innate defense system and the acquired defense system

Innate immune system: Counts the skin, mucous membranes, stomach acid and "reflexes" such as coughing and sneezing. They are the first line of defense when it comes to protecting the body from external pathogens. And this is how it all works:

Through coughing or sneezing pathogens, which are found in dust and dirt, are transported out of the body.

Our skin is slightly acidic and has a light oily film, so the penetration of foreign germs through the skin is prevented.

Germs, bacteria = microorganisms, which penetrate through our mouth and throat area, are on the one hand protected by small hairs in the trachea the trachea and on the other hand by the stomach acid gastric acid, which consists of 0.5 percent hydrochloric acid.

Our Saliva and the tear fluid contain enzymes (destroy toxins from the environment and heal wounds), which can kill bacteria.

Eracquired defense system: Has its basis in the white blood cells (lymphocytes), these form so-called antibodies depending on the type of white blood cells and use them specifically against very specific pathogens with which the body has had previous contact. One therefore also speaks of a learned immune response = reaction. These include the T cell = guard cell, B cell = killer cell and the macrophage.

Because the specific defense system is always learning and adapting, the body can also fight certain bacteria or viruses that change over time.

Which organ / organs are responsible for the immune system?

The immune system includes organs responsible for the formation and maturation of defense cells, or lymphocytes. The lymphatic organs include the bone marrow and the thymus = thymus gland. But also other organs such as the tonsils, spleen, intestines, mucous membranes of the intestines, nose and throat. The skin and lymph nodes are essential for a well and normally functioning immune system.

Why should I strengthen my immune system?

A well-functioning immune system = defenses is not only essential for our body, but even more important for our well-being. After all, who likes to lie at home sick or to be worn out and broken? In addition, if one is constantly or over a longer period of time exposed to symptoms of illness, the physical burden can also quickly become a psychological burden or this is added.

In our everyday lives, however, we are constantly exposed to pathogens in the form of viruses and bacteria. According to current knowledge, there are more than 200 different cold viruses alone and countless bacteria. To avoid all this is impossible and would not really enrich our lives. After all, what would a nice and fulfilling life be if, for example, you couldn't meet friends and people who mean something to you, or if you weren't even allowed outside your front door? In addition, there are numerous environmental influences such as "acid" rain, UV radiation, polluted air and much more, over which we unfortunately have no real influence.

Even though this all sounds rather gloomy, we don't need to get scared, because our immune system is pretty smart! As described above, a healthy immune system has the ability to react to harmful pathogens and even if it does not know them yet, it can learn to be better prepared the next time. In addition, we have the opportunity to actively and specifically support our immune system. So we can make it better, stronger and more resistant to any kind of influences!

How do I actually strengthen my immune system?

We can strengthen the immune system in many different ways. The basis for this is always the provision of the right nutrients such as vitamins, minerals and antioxidants, as these support our defense cells or are even directly involved in the defense. The be-all and end-all here is also a healthy and balanced diet, since our body usually cannot produce the required vitamins and minerals itself, or cannot produce them sufficiently, and these must therefore be covered for the most part through food.

We often read that the resistance of our immune system depends on our genes and that these are inherited (DNA heredity). This is certainly not wrong, however, we share this view only 50%. Since this gives the impression that if one is not blessed with a resistant immune system, little could be done about it and thus it would affect the next generation again. We are of the opinion, if that were so and one would have no influence on this, then we would be today already all extinct and that one can by all means effectively and actively change something about it 😉!

Our tips on how to sustainably strengthen the immune system and rebuild a weak immune system!

  • Healthy and balanced diet

A diet rich in nutrients and fiber is always the cornerstone of a well-functioning immune system and covers all macro- and micronutrients that our body needs. The most important thing here is to eat a varied diet and, if possible, stay away from saturated fatty acids and simple sugars, as these substances put our metabolism under significant pressure and can thus damage the immune system.

  • Sauna and alternating showers

Going to the sauna with subsequent alternating showers has "only" an indirect effect on the immune system. As this trains the body to react and adapt more quickly to temperature differences or fluctuations. In addition, it is excellent for relaxing and combating stress.

  • Drink enough fluids

Water is not called the source of life without reason and is almost the "classic" when it comes to a healthy immune system. Our body also consists of 50-60% water, in infants it is even 70-80%. Water flushes our bodies and keeps our mucous membranes moist so that invaders such as bacteria can be better removed. Fluid intake should ideally be 300-350ml per 10kg / body weight.

  • Sufficient sleep of at least 7h per night

Especially during sleep, the body comes to rest and can regenerate best. In addition, stress is taken away from us and the immune cells are stimulated to work by the release of growth hormones. One theory says that the sleep hormone melatonin, which is released in the pineal gland, is supposed to be one of the strongest antioxidants of our body and therefore a very good tip for a weakened immune system. (unfortunately, this theory has not yet been sufficiently investigated, even though it seems obvious that this could be the case).

  • Sport and exercise

The booster for the immune system! Sport mobilizes various defense cells / killer cells. It helps to regulate blood pressure and metabolism. The most important thing is that you exercise regularly, for this you don't have to lift the heaviest weights or run kilometers like a marathon runner. It is enough if you jog for 30 minutes a day or walk one way or the other. Especially light endurance training like jogging, swimming or cycling are very suitable.

Watch out! If you don't feel well or even if you already have a cold or inflammation, you should definitely avoid sports and rather rest. Your body needs the energy to fight the pathogens.

  • Vitamins - Minerals & Antioxidants

Enclosed we show you the vitamins, as well as minerals, which are also demonstrably can contribute to the development and maintenance of a normal functioning immune system. This was confirmed by the EFSA (European Food Safety Authority) in the form of the Health Claims Regulation (EC No. 1924/2006).

Vitamins: Vitamin A / Vitamin C / Vitamin D3 / Vitamin B12 / Vitamin B6 / Folate

Minerals: Zinc / Iron / Copper / Selenium

In addition, there is the large group of antioxidants!

Antioxidants are substances (often contained in plant extracts and superfoods) that provide protection against "free radicals" and are also called radical scavengers. Free radicals are, among other things, "bad" degradation products that our body partly produces itself during various metabolic processes, but which we also absorb through harmful external influences. They attack healthy cells and are considered "aggressive", in the worst cases they can also damage the structure of healthy cells.

Among the most popular and powerful antioxidants:

Vitamin E / Astaxanthin / Glutathione / OPC / Curcuma / Coenzyme Q10

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Stimulate metabolism

Stimulate metabolism - is that even possible?

Whether in the media, on the street or in daily interaction, the term metabolism or metabolism is heard or read everywhere today. But very few people know what is really meant by it. Some people immediately think of digestion when they hear the term metabolism, and others think of fat burning. This is not wrong, but also not completely correct, because these are all only sub-areas of the metabolism. The metabolism itself includes much more.

What is metabolism actually?

Metabolism is the term used for ALL biochemical processes that take place in our body and cells. In other words, we take in food = nutrients and digest them. After these are digested (broken down into their components) and processed by the stomach and intestines, they are transported through the bloodstream into the individual cells, where again processes take place.

For example, the production of energy or the building of new building blocks, which are also responsible for our body to renew itself and grow.

This complex process is divided into two superordinate types:

  1. Catabolism (breakdown), here the nutrients are broken down into their individual components.
  2. Anabolism (building up), here the nutrients are reassembled.

Our food consists of a wide variety of substances such as proteins/amino acids, carbohydrates, fats, minerals etc. However, our body can do rather little with them in this state and first breaks them down into their individual components in order to reassemble them later in such a way that it can utilize them most effectively. Thus they are built up, degraded or rebuilt.

However, in order for these metabolic processes to function smoothly, we have enzymes in our bodies. Enzymes are proteins that each organ specifically produces itself, which are assigned to different functions. They lead the whole and regulate when the metabolic process starts or needs to be accelerated. However, our body can increase or decrease the activity of enzymes through various hormones.

What are the types of metabolism?

Carbohydrate metabolism = sugar metabolism: all types of carbohydrates that we take in with food are ALWAYS converted or broken down sooner or later into simple sugars such as fructose or glucose so that our body can obtain energy from them.

Note: even very complex and long-chain carbohydrates, such as rice or whole grain products, are ultimately always converted to simple sugars in the body. In contrast to very short-chain carbohydrates, such as dextrose, this only takes considerably longer.

Protein metabolism = amino acid metabolism: Proteins / protein are split and broken down into the individual amino acids. These in turn are used to build muscles, to generate energy and to build enzymes and hormones.

Fat metabolism: the fats are broken down and primarily serve to produce energy, as well as hormones and messenger substances. If the energy provided by fat is not needed, our body stores it in our fat depot (hips, belly, etc., who doesn't know it? 😉).

Bone and mineral metabolism: Refers to the absorption, transport and supply of minerals for bone formation, for example.

Metabolism disorder

A metabolic disorder occurs when one of the processes described above is interrupted. That is, one or more of the nutrients ingested is not properly utilized and does not reach the cell where it is needed. Causes for this can be hereditary factors, but also the consequences of a faulty diet and the lack of sport and exercise can quickly become the trigger. The metabolic disorder symptoms can usually be identified quite quickly and are manifested by:

  • severe weight gain or loss
  • Pain and swelling
  • Nausea and stomach problems
  • Skin redness.

This is not to be trifled with, because from the symptoms can be quite quickly serious diseases such as: hypothyroidism and hyperthyroidism, diabetes or rheumatism / gout the consequence.

Can you boost or speed up the metabolism?

Here, the question probably refers in most cases to a weight reduction that one would like to achieve by stimulating the metabolism. The answer is "yes".

The basal metabolic rate is the energy consumption that our body needs in a resting state so that all organs are supplied with sufficient energy and the organism is kept alive. This is probably genetically determined and here the metabolism can not be boosted.

However, there is also good news and these relate to the energy metabolism, this refers to the total energy demand and can be influenced and boosted without problems with enough exercise / sport and the right choice of food and nutrients!

What can be used to stimulate the metabolism?

First of all, it is important to point out that a well-functioning metabolism is not only optimal for good fat burning. It also ensures that all the nutrients that we take in every day with our food are ideally utilized and this is the prerequisite for a healthy life in general.

  1. Eat regularly and healthy! Most people make the mistake of not eating enough food if you want to burn fat and boost metabolism! Sounds absurd at first, but unfortunately it is so! It should only be the right foods! Eating stimulates thermogenesis. This refers to the energy the body has to expend to break down, digest and then process nutrients. Here, foods rich in protein, as well as fiber, are especially recommended to get the most benefit.

  2. Drink enough! Another point is the sufficient supply of liquid. This should be 300 - 350 ml per 10 kg body weight and be taken in the form of water or unsweetened teas. The whole thing could be optimized by drinking mainly cold water, because here the body also needs more energy, since it first has to warm it up to body temperature.

  3. Sport! Through regular and intensive sports, the metabolism can be stimulated most actively. Therefore, the metabolism formula that leads to success is the combination of endurance training in conjunction with strength training, because with this combination the body has to fall back on its energy reserves = fat depots the fastest.

  4. Get enough sleep! A healthy sleep is the be-all and end-all for the metabolism. Too little sleep can increase blood sugar levels, which in turn causes our body to release insulin and combustion is strongly inhibited.

If all this is not enough for you and you want to do something even more active, one or the other dietary supplement can be very effective:

  • L-Carnitine - especially if you exercise a lot and the body draws on energy reserves, L-Carnitine can help fatty acids to be transported better and faster for energy.

  • Chromium - is an essential trace element and vital for our organism, it has, among other things, the task to contribute to a normal metabolism of macronutrients and to maintain a normal blood sugar level.
  • Magnesium - also belongs to the group of essential nutrients, which are vital and which our body cannot produce itself. In addition, magnesium is involved in over 300 metabolic processes, assumes a key function there and can have a positive effect on the metabolism.
  • Vitamin D3 - is found in almost every cell of our body and is enormously important for a well-functioning metabolism. It is significantly involved in the regulation of our hormone balance and thus also in the energy metabolism.