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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).

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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.

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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)

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Optional:

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

1 inch of ginger (peeled)

Kale (because…Kale!)

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

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

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Jolie Adam

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Last Updated on September 16, 2019

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

1. Break Your Work into Little Steps

Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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  • (1) Research
  • (2) Deciding the topic
  • (3) Creating the outline
  • (4) Drafting the content
  • (5) Writing Chapters #1 to #10,
  • (6) Revision
  • (7) etc.

Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

2. Change Your Environment

Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

3. Create a Detailed Timeline with Specific Deadlines

Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

4. Eliminate Your Procrastination Pit-Stops

If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

5. Hang out with People Who Inspire You to Take Action

I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

6. Get a Buddy

Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

7. Tell Others About Your Goals

This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

8. Seek out Someone Who Has Already Achieved the Outcome

What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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9. Re-Clarify Your Goals

If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

10. Stop Over-Complicating Things

Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

11. Get a Grip and Just Do It

At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

Reality check:

I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

More About Procrastination

Featured photo credit: Malvestida Magazine via unsplash.com

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