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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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Last Updated on January 21, 2020

The Best Way to Create a Vision for the Life You Want

The Best Way to Create a Vision for the Life You Want

Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

your vision of where or who you want to be is the greatest asset you have

    Why You Need a Vision

    Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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    How to Create Your Life Vision

    Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

    What Do You Want?

    The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

    It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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    Some tips to guide you:

    • Remember to ask why you want certain things
    • Think about what you want, not on what you don’t want.
    • Give yourself permission to dream.
    • Be creative. Consider ideas that you never thought possible.
    • Focus on your wishes, not what others expect of you.

    Some questions to start your exploration:

    • What really matters to you in life? Not what should matter, what does matter.
    • What would you like to have more of in your life?
    • Set aside money for a moment; what do you want in your career?
    • What are your secret passions and dreams?
    • What would bring more joy and happiness into your life?
    • What do you want your relationships to be like?
    • What qualities would you like to develop?
    • What are your values? What issues do you care about?
    • What are your talents? What’s special about you?
    • What would you most like to accomplish?
    • What would legacy would you like to leave behind?

    It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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    What Would Your Best Life Look Like?

    Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

    A few prompts to get you started:

    • What will you have accomplished already?
    • How will you feel about yourself?
    • What kind of people are in your life? How do you feel about them?
    • What does your ideal day look like?
    • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
    • What would you be doing?
    • Are you with another person, a group of people, or are you by yourself?
    • How are you dressed?
    • What’s your state of mind? Happy or sad? Contented or frustrated?
    • What does your physical body look like? How do you feel about that?
    • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

    It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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    Plan Backwards

    It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

    • What’s the last thing that would’ve had to happen to achieve your best life?
    • What’s the most important choice you would’ve had to make?
    • What would you have needed to learn along the way?
    • What important actions would you have had to take?
    • What beliefs would you have needed to change?
    • What habits or behaviors would you have had to cultivate?
    • What type of support would you have had to enlist?
    • How long will it have taken you to realize your best life?
    • What steps or milestones would you have needed to reach along the way?

    Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

    It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

    Featured photo credit: Matt Noble via unsplash.com

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