Advertising
Advertising

How Drinking Beetroot Juice Daily Can Effectively Lower Blood Pressure

How Drinking Beetroot Juice Daily Can Effectively Lower Blood Pressure

High blood pressure, also known as hypertension, is the leading health risk factor in the world. Uncontrolled hypertension can lead to a 70% increase in having a stroke and does not usually have any symptoms, which makes it a silent killer in the repository of ailments. In an evolving era of holistic healing, old discoveries about the health benefits of certain fruits and vegetables are resurfacing. According to a recent research, drinking a single glass of beetroot juice daily has a myriad of benefits, including a significant reduction in blood pressure.

This extensive research, led by Amrita Ahluwalia and her team, focused on the analysis of the effects of beetroot juice on 64 individuals ranging in age from 18 to 85. Some of the participants drank a glass of beetroot juice daily over a period of four weeks and experienced a significant reduction in blood pressure. Considering that beets are a staple at regular grocery stores, it seems the remedy for hypertension might be closer than the doctor’s office.

What is considered healthy blood pressure?

Blood pressure readings are often offered at the drugstore and can also be easily done at a physician’s office or walk-in clinic. The reading has two numbers, which represent your systolic (first, or top, number) and your diastolic (the second number) blood pressures. When your heart beats, it contracts and pushes blood through the arteries to the rest of the body. This force creates pressure on the arteries–this is the systolic blood pressure. The diastolic blood pressure indicated the pressure in the arteries when the heart rests between beats.

Healthy blood pressure is considered to be less than 120 over 80 (120/80).

Advertising

What causes high blood pressure?

There are a myriad of reasons why your blood pressure might be elevated. The most common are smoking, poor diet, lack of exercise, weight and stress, advanced age, and genetics. Some causes are more uncontrollable than others. Menopause causes bad cholesterol to creep up, leading to an elevated risk for heart disease. Your risk for high blood pressure also increases with age; the demographics show men over 45 and women over 55 are more at risk. Genetics and family history is another common cause to watch for.

Where the incredible benefits of beets come in.

Beets contain 20 times more nitrates than other vegetables and is loaded with other vitamins, minerals and powerful anti-oxidants. Another study conducted a few years prior in the Nutrition Journal found that those with higher blood pressure were more immediately impacted and experienced more noticeable blood pressure drop. The study notes the beneficial impact of daily consumption of beetroot juice even on those whose “high blood pressure is not controlled by drug treatment.” This finding proves that something as common and natural as beets can be as effective as prescribed medicine in the treatment of hypertension. The sentiment that improving health conditions through healthy eating echoes once more as Professor Ahluwalia states:

“It is hugely beneficial for people to be able to take steps in controlling their blood pressure through non-clinical means such as eating vegetables.”

Addressing high blood pressure through simple nutrition alleviates, and can possibly eliminate, the risk of stringent medication adherence, along with compounding medication costs.

Advertising

What else can it do for you?

Other benefits of drinking beetroot juice on a daily basis include an increase in stamina, which improves athletic performance and boosts cardiovascular health, due its high nitrate content. Nitrate is converted to nitrite and a gas called nitric oxide in the body, which increases oxygen flow. Along with lowering high blood pressure, beetroot juice also reduces the risk of dementia, Alzheimer’s disease, stroke, heart attack and other cardiovascular related diseases.

A simple beetroot recipe to help you beat HBP: (serves one person)

1 small to medium beet

1 apple

1 – 2 carrots (can be replaced with grapes for a sweeter taste)

Advertising

Optional:

1 lime or lemon (if you’re not too fond of the smell)

1 inch of ginger (peeled)

Kale (because…Kale!)

Advertising

Top off with some turmeric for an energy boost. Stir and enjoy!

Featured photo credit: Beets – Beta vulgaris/swong95765 via flickr.com

More by this author

Jolie Adam

Thinker

10 Tips For People Who Want To Try Meditation 17 Books With Breathtaking Covers That You Need To Know This Is What Will Happen To Your Body When You Become A Vegetarian 8 Amazing Things That Will Happen When You Start Eating Guava If You Want to Eat Healthier, You Should Follow This 7-Step Plan

Trending in Health

1 7 Best Probiotic Supplements (Recommendation & Reviews) 2 Signs of a Nervous Breakdown (And How to Survive It) 3 How to Find Weight Loss Meal Plans That Work for You 4 14 Healthy Easy Recipes for People on the Go 5 How to Manage Anxiety: Sound Advice from a Mental Health Expert

Read Next

Advertising
Advertising
Advertising

Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

Advertising

3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

Advertising

6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

Advertising

9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

Advertising

Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

Read Next