What is High Blood Pressure?

Blood pressure is the force of blood against the walls of your arteries. A normal reading falls below 120/80 mm Hg.

The top number, systolic pressure, indicates the force when the heart beats, while the bottom number, diastolic pressure, reflects the pressure when the heart rests between beats.

High blood pressure (hypertension) can cause major health problems such as stroke, heart attack, renal disease, and eyesight loss.

“If you have been diagnosed with high blood pressure, lifestyle changes are critical.

Evaluate your food, weight, and exercise habits, says Maria Elena Fraga, RD, CDCES, head of the Diabetes Alliance at Mount Sinai Health System in New York City.

Strategies for Improving Blood Pressure

Managing hypertension begins with optimising your nutrition, but there are other important lifestyle modifications that can help lower blood pressure, such as:

– Participating in regular physical activity, such as this top-rated workout for lower blood pressure.
– Avoiding smoking.
– Practicing stress-management skills.
– Achieving a healthy weight, if weight loss is recommended. Here’s how to get started losing weight when you’re not sure where to start.
– Getting enough sleep—aim for seven to nine hours every night.

If lifestyle changes are insufficient to maintain normal blood pressure levels, medication may be required.

For personalised advice, consult with your healthcare provider.

Sleep deprivation can have a severe impact on your mental functions and physical health.

Inadequate sleep has been related to a variety of health issues, including weight gain and a weakened immune system.

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If you’ve ever had a sleepless night, you know how you feel the next day: weary, cranky, and out of sorts.

However, regularly failing to get the required 7 to 9 hours of sleep per night can have major long-term implications.

Effects of Sleep Deprivation on the Body

Central Nervous System

Sleep deprivation affects the body’s central nervous system.

Your central nervous system is the principal communication network in your body.

Sleep is essential for optimum functioning, but prolonged insomnia can impair information transmission and processing.

During sleep, neuronal connections emerge between nerve cells in the brain, facilitating the retention of new knowledge.

Without appropriate sleep, your brain becomes weary and fails to function properly.

This can cause difficulty with concentration and learning, delayed body signals, poor coordination, and an increased risk of accidents.

Sleep deprivation has a negative impact on your cognitive capacity and emotional well-being.

You may notice yourself becoming more agitated or having mood fluctuations, which can impair decision-making and creativity.

Prolonged sleep deprivation can also cause hallucinations (seeing or hearing things that aren’t there) and provoke manic episodes in those with bipolar disorder.

Other psychological hazards are:

Symptoms may include impulsive behaviour, anxiety, depression, paranoia, and suicidal thoughts.

You might also experience “microsleep,” which is when you fall asleep for a few seconds without realising it.

This is uncontrollable and poses serious risks, particularly when driving or operating heavy machinery.

The Immune System

During sleep, your immune system creates defensive molecules such as antibodies and cytokines to resist bacterial and viral infections.

Some cytokines stimulate sleep, which boosts your immune response.

Inadequate sleep impairs your immune system’s capacity to operate properly, making it more difficult for your body to fight off infections and extending recovery durations.

Long-term sleep deprivation increases the risk of chronic illnesses such as diabetes and heart disease.

The Respiratory System

The relationship between sleep and the respiratory system is bidirectional.

Obstructive sleep apnoea (OSA) can impair sleep quality, resulting in sleep loss and an increased susceptibility to respiratory infections such as the common cold and influenza.

Furthermore, insufficient sleep can exacerbate pre-existing respiratory disorders, such as chronic lung disease.

The digestive system

Sleep deprivation, combined with a bad diet and a lack of exercise, contributes to weight growth and obesity.

Sleep affects the levels of hormones such as leptin and ghrelin, which control appetite and satiety.

Leptin signals to the brain that you’ve eaten enough, whereas sleep deprivation lowers leptin levels and increases ghrelin, which stimulates appetite.

This hormonal imbalance could explain late-night munching or overeating.

Lack of sleep can also deplete your motivation to exercise, resulting in weight gain over time owing to lower calorie expenditure and muscle mass.

Furthermore, sleep deprivation lowers insulin synthesis following meals, which is necessary for blood sugar control.

It can also cause impaired glucose tolerance and insulin resistance, which contribute to obesity and diabetes.

The cardiovascular system

Sleep is essential for sustaining heart and vascular health, impacting parameters such as blood sugar, blood pressure, and inflammation.

It also aids in the mending and repair of blood vessels and the heart.

Insufficient sleep has been linked to an increased risk of cardiovascular disease, with research indicating that insomnia can raise the incidence of heart attacks and strokes.

The Endocrine System

Sleep is extremely important for hormone synthesis.

To manufacture testosterone properly, a minimum of 3 hours of unbroken sleep is required, which usually coincides with the first REM cycle. Frequent awakenings can impair hormone synthesis.

This disruption can also have an impact on the production of growth hormones, which are necessary for muscle mass development and tissue repair, especially in children and teenagers.

The pituitary gland releases growth hormone throughout the day, but appropriate sleep and regular exercise are required for optimal release.

Starting your day with a nutritious, well-balanced breakfast is essential for maintaining consistent blood sugar levels throughout the day.

Protein-rich, fiber-packed diets mixed with healthy fats can help to maintain stable glucose levels and deliver long-lasting energy.

Here are some useful guidelines to help you choose breakfast foods that promote healthy blood sugar levels:

1. Select high-fiber foods

Fibre inhibits the digestion of carbs, resulting in a more gradual rise in blood sugar.

“While you don’t need to go low-carb at breakfast, opt for fiber-rich carbs,” Kunik says. Berries, full grain bread, avocado, and beans are all excellent options.

2. Include proteins

Protein items like eggs, Greek yoghurt, and lean meats aid to slow digestion and reduce blood sugar spikes.

Furthermore, protein is necessary for the development and repair of bodily tissues, according to Engberg.

3. Add in nutritious fats

Avocados, nuts, and seeds include unsaturated fats, which can decrease carbohydrate absorption and provide continuous energy throughout the day.

4. Limit added sugars

Breakfast meals heavy in sugar, such as cereals, pastries, and sweetened yoghurts, can trigger rapid blood sugar increases and crashes.

Palinski-Wade recommends reducing additional sugar to ensure long-lasting energy.

If you’re aware that you have high blood pressure, you’ve already taken a big step forward.

High blood pressure, or hypertension, affects over half of all American adults, yet it is often asymptomatic, leaving many people unaware of their condition.

Continue reading to learn about high blood pressure and the key factors to avoid if you have it.

Understanding High Blood Pressure

Blood pressure is the force of blood against the walls of your arteries. A typical value falls below 120/80 mm Hg.

The first number, systolic blood pressure, represents the pressure during a heartbeat, whereas the second number, diastolic blood pressure, represents the pressure when the heart rests between beats.

Elevated blood pressure can cause major health problems such as strokes, heart attacks, kidney disease, and eyesight loss.

According to Maria Elena Fraga, RD, CDCES, head of the Diabetes Alliance at Mount Sinai Health System in New York City, “If you have high blood pressure, lifestyle changes are critical.” Assess your food, weight, and exercise habits.”

The Most Important Thing To Avoid

If you have high blood pressure, the most important thing to remember is that your nutrition choices can have a significant impact on your readings.

The realisation that dietary modifications can dramatically improve your blood pressure is both exciting and motivating.

Key blood pressure-lowering habits include reading food labels to decrease sodium intake, including potassium-rich fruits and vegetables into your diet, cooking more meals at home, and adhering to specialised eating regimens.

“Managing your blood pressure requires behaviour and lifestyle adjustments, which necessitate time, effort, consistency, and patience,” explains Sarah Currie, M.S., RD, a personal trainer and co-owner of Physical Equilibrium in Manhattan. Here are some important dietary modifications to consider:

Reduce sodium intake

Consuming a high salt diet on a regular basis might cause blood vessels to contract and raise blood pressure. “Many food products contain hidden sodium,” explains Fraga.

Canned soups, frozen meals, and deli meats are common examples of high-sodium packaged foods.

To reduce your sodium intake, replace salt with garlic, fresh herbs, and spices in your cooking. Always read the nutritional labels and restaurant menus.

The American Heart Association (AHA) recommends lowering sodium intake by 1,000 milligrammes per day to improve blood pressure.

The American Heart Association suggests that those with high blood pressure limit their sodium intake to 1,500 mg per day.

Cook more at home

According to one study, the average sodium content of a fast-food meal is around 1,300 mg, which is close to the recommended limit for people with high blood pressure.

You have more control over your ingredients when you cook at home. Whole foods, such as fruits, vegetables, dried legumes, unsalted nuts and seeds, and fresh proteins, are generally low in sodium.

Enhance flavor with fresh or dried herbs and spices like basil, oregano, cumin, and rosemary.

Eating out is still feasible, but being aware is crucial.

If available, review nutrition information beforehand to choose meals lower in sodium.

Avoid or limit fried foods, which are often high in sodium, and request sauces and dressings on the side. Opt for baked, broiled, grilled, or steamed proteins paired with vegetables.

Consider DASH or Mediterranean diets

The DASH diet (Dietary Approaches to Stop Hypertension) is specifically intended to treat high blood pressure.

This diet emphasises fruits, vegetables, legumes, whole grains, low-fat or fat-free dairy, and lean proteins while limiting saturated fats, red meat, added sweets, and sodium.

It contains vital minerals such as potassium, calcium, magnesium, fibre, and protein.

Similarly, the Mediterranean diet includes plenty of fresh fruits and vegetables, fiber-rich beans and whole grains, nuts, and seeds.

It also recommends limiting your consumption of saturated fats, particularly from red meat. Extra-virgin olive oil, a Mediterranean diet staple, contains polyphenols that protect the heart.

Honey is frequently praised as a natural sweetener and considered a healthier alternative to granulated sugar.

But does honey truly live up to its reputation? Like other sweeteners such as maple syrup, coconut sugar, or corn syrup, honey is still an added sugar.

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However, research suggests that modest honey consumption may offer some health benefits.

Here’s all you need to know about honey, its nutritional profile, potential health perks, and how to enjoy it as part of a healthy diet.

Potential health benefits of honey

1. Reducing chronic inflammation

Honey contains high levels of antioxidants, which can help protect your body’s cells from free radical damage.

If left uncontrolled, this damage can lead to chronic inflammation, elevating the risk of diseases such as type 2 diabetes, heart disease, and cancer.

Fortunately, honey contains polyphenols, which are natural substances that function as antioxidants and help fight inflammation.

2. May improve heart health

Despite being high in sugar, honey may have some heart-health benefits. The American Heart Association recommends keeping added sugars to no more than 6% of total daily calories (6 teaspoons for women and 9 teaspoons for men).

When it comes to additional sugars, honey may be a better option. According to research, eating around 2 tablespoons of honey each day for 8 weeks may help lower total cholesterol, LDL cholesterol, and triglycerides—all of which are risk factors for heart disease.

3. May Fuel Workouts

Athletes rely on simple carbs for energy during intensive exercise, and honey, with 17 grammes of sugar per tablespoon, is a quick and pleasant fuel source.

According to research, honey can be just as effective as sports gels in terms of performance and fatigue prevention.

Furthermore, honey’s immune-boosting characteristics may aid to mitigate the consequences of rigorous exercise on the body.

4. May improve gut health

Your gut health is crucial to your overall well-being. A healthy gut microbiome contains a diverse range of helpful bacteria, and preliminary research suggests that honey’s antibacterial properties may aid in the growth of good bacteria while lowering dangerous ones.

Honey also contains prebiotics, which feed these good bacteria and assist to keep the gut balanced.

Breakfast is a special meal because it is eaten after a long fast.

For diabetics, knowing the optimal time to have breakfast might be difficult.

Should it be immediately after awakening? After coffee? Is it best to wait a bit?

The response differs from person to person.

Diabetes care is extremely individualised, with factors such as pre-meal blood sugar, hormones, medication, and personal schedules all influencing outcomes. In short, what works for one individual might not work for another.

To delve deeper into this topic, diabetes care and education professionals (CDCES) who live with diabetes provided their perspectives on breakfast timing, food composition, and other factors. Here’s how to get your breakfast timing correct.

Benefits of Eating Breakfast with Diabetes

What you eat for breakfast has a significant impact on your health.

Breakfast jumpstarts your metabolism, gives long-lasting energy, and contains critical minerals. According to several studies, having breakfast may lessen the chance of developing type 2 diabetes.

“There’s truth in the saying,’start your day with breakfast,'” says Toby Smithson, M.S., RDN, CDCES, Senior Manager of Nutrition and Wellness at the American Diabetes Association, who has controlled diabetes for over 50 years. “Breakfast can help regulate blood sugar, spread out carbohydrate intake throughout the day, ensure proper nutrition, and keep us full until lunch,” she tells me.

What to Look for in a Healthy Breakfast for Diabetes?

Breakfast does not have to be restricted to the conventional selections of juice, eggs, bacon, and cereal. Lauren Plunkett, RDN, CDCES, a Minneapolis-St. Paul resident with type 1 diabetes, says you can eat legumes, veggies, fruit, and greens. These plant-based foods are low in saturated fat and high in fibre, which helps with fullness, intestinal health, and blood sugar regulation.

Smithson plans her meals using the American Diabetes Association’s **Diabetes Plate Method**: half of the plate is non-starchy veggies, one-quarter is lean protein, and one-quarter is quality carbohydrates. “Building a healthy breakfast revolves around combining a lean protein and quality carbohydrate to keep blood glucose steady,” she shares.

Smithson currently eats high-fiber porridge with protein powder and an egg white wrap stuffed with bell peppers and onion. She modifies her meals based on blood glucose levels and activities.

Knowing which foods are ideal for you is essential for sustaining energy and controlling blood sugar.

However, knowing what doesn’t work is also vital. For example, Mary Lechner, RN, CDCES, who has had type 1 diabetes for over 25 years, finds that cereal with milk promotes a faster rise in blood sugar and does not keep her full, however nut butter on toast helps.

The Best Time to Eat Breakfast With Diabetes

There is no one-size-fits-all solution to breakfast scheduling. It’s about establishing a habit that works for you.

“I don’t recommend a specific time for eating breakfast because it’s very individualised,” Lechner explains. “I base my breakfast on hunger and blood glucose levels. I don’t force myself to eat unless I’m hungry.”

Plunkett also warns against blanket suggestions because blood glucose is influenced by a variety of elements such as hormones, stress, and exercise, which are unique to each individual.

Testing your blood sugar often might help you fine-tune your routine. “One of the best strategies is checking your blood glucose before and two hours after eating to see if your breakfast plan worked,” Smithson explains.

If your blood sugar is excessively high, you may need to change your diet, take medications, or exercise more. A post-breakfast walk, for example, can help prevent blood sugar rises.

Conclusion

If you have diabetes, the ideal moment to have breakfast depends on a number of factors.

Experts with diabetes report that their breakfast schedule and meal choices change depending on aspects such as blood sugar levels, mood, planned exercise, and more.

You can use these to determine the best time for *your* breakfast.

Foods strong in fibre and protein can help regulate blood sugar and appetite while meeting dietary requirements.

Fruits, vegetables, whole grains, lean meats, and legumes are excellent starting places.

A licensed dietitian or certified diabetes care and education specialist can provide specialised advice.