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Right Balance Of These Two Nutrients In Your Diet Can Lower Blood Pressure Effectively

Right Balance Of These Two Nutrients In Your Diet Can Lower Blood Pressure Effectively

Heart disease is becoming much more prevalent in today’s society with stressful work lives and lifestyle choices that lead to conditions such as high cholesterol and high blood pressure. Reducing high blood pressure is one of the most important ways to keep our health in check. While exercise and choosing good foods to eat can help to lower our high blood pressure, calcium is one nutrient that plays an important role together with the right amount of magnesium to counteract its calcifying properties.

The Importance Of Calcium In Lowering Blood Pressure

Many past studies [1] led to the discovery that calcium plays a massive role in the process of lowering blood pressure. People who take more than 800mg of calcium each day have a 23 percent decrease in the risk of developing high blood pressure compare to those who consumed less than 400mg a day. Calcium can be taken through supplements and foods such as broccoli, kale, low-fat cheese, sardines and yoghurt.

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However, the high absorption of calcium can lead to calcification and the hardening of the arteries which is why many calcium supplements contain magnesium which helps to facilitate the absorption and discharge of calcium in the body. Up until now, it has been recommended to take calcium and magnesium in a 2:1 ration in order to get the optimal balance and absorption into the body but new research is overthrowing this to a 1:1 recommendation.

Why The Calcium-Magnesium Ratio Should Be 1:1

The key to optimal calcium absorption for lowering high blood pressure as well as other health benefits is to balance the amount of magnesium. Magnesium is critical for our health yet many of us are deficient, with most people’s calcium to magnesium ratio being 5:1 or higher and that’s a major problem over the long term.

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While calcium is needed, it’s calcifying properties need to be counteracted and this is where magnesium plays its part. Magnesium stimulates the hormone calcitonin which draws calcium out of the blood and soft tissues back into the bones, lessening blood pressure that could lead to heart attacks. Magnesium also contributes to muscle contraction and relaxation which is crucial in maintaining an optimal blood pressure.

It’s now thought that the old adage of a 2:1 ratio is not enough magnesium to aid the calcium in the blood and stop it causing detrimental damage.

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How To Get The Right Amounts In Your Diet

As said previously, getting the right levels of magnesium in the body can be fairly hard if we don’t consciously try to incorporate it. While supplements are great for upping our intake, it’s important to try and get our calcium and magnesium through food as much as possible.

Some people do get a bigger advantage from taking supplements such as African-Americans, elderly, pregnant women, menopausal women, people with salt-sensitivity, individuals with a high sodium intake, and those with Type II diabetes.

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Aim to get a magnesium and calcium intake of 700 mg a day from a good diet and a 300 – 400 mg magnesium supplement taken with calcium equalling the same amount.

While foods high in calcium are pretty easy to find, magnesium is a little more tricky but legumes, nuts and seeds are plant-based protein sources that are rich in magnesium. Dark leafy greens, fish, beans, whole grains, avocados and bananas can all add to your magnesium intake and are foods that you can consume alongside calcium-rich foods such as broccoli, kale, low-fat cheese, sardines and yoghurt.

Making sure you include a balanced amount of both nutrients will not only improve your overall health and complete a good counteracting balance, but it will help to keep any high blood pressure issues in check.

Reference

[1]http://www.healthcentral.com/high-blood-pressure/c/63485/69792/blood/

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Jenny Marchal

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Last Updated on September 17, 2018

10 Reasons Why You Should Get Naked More Often

10 Reasons Why You Should Get Naked More Often

Getting naked is often thought of as an act that should only be reserved for intimacy—and even then some get squirmy! Many people are more comfortable believing that the more clothes you are wearing the better. However, getting naked more often can have great benefits for you. Here are 10 great reasons to get naked more often:

1. It burns more fat.

Your body’s main supply of brown adipose tissue (BAT), or good fat cells, are located around your shoulder blades and neck. When your body is exposed to the elements and is cooler, the BAT proliferates and essentially kills the white adipose tissue, aka bad fat cells. So, not wearing any clothes helps promote this and makes you healthier.

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2. You’ll become comfortable with who you are.

Self-acceptance is hard to come by today. Ask anyone you know and see if they are happy with themselves. Chances are they will say they are too fat, not pretty, and find all of the flaws that they can. In reality, others do not see this. They see that you are beautiful. When you begin to get naked, you learn to appreciate your body and realize how beautiful you really are.

3. It saves you money.

Being naked more often saves on buying new clothing since you are wearing nothing a lot of the time. Be careful when you are in public, though—you may have to put on some clothes!

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4. It increases your immune system.

Being naked and getting exposure to the sun’s rays actually increases your body’s vitamin D levels. Vitamin D is directly related to your immune system. When you have optimal levels of vitamin D, your body’s immune system is impeccable, and you will be better equipped to ward off viruses, including the common cold and flu. So go lay outside naked on your private balcony or in your yard.

5. It makes you face your fears head on.

People cringe today when you mention the words “get naked.” They are so afraid of it—and today’s children are so ingrained with this—that they must wear layer upon layer to deal with their body image. However, when you are naked, you face your fears of body image and self-acceptance, experiencing some of the best moments of your life.

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6. You will feel better in your clothes.

When you do wear clothes (because not everyone has yet accepted being naked in public), you will start to choose clothing that accentuates the parts of your body that you love. You will begin to notice that maybe that muumuu does not flatter your beautiful curves and start wearing clothes that you love.

7. You will embrace vulnerability.

When you put yourself out there, it is a natural reaction to have fear and worry. However, this is an opportunity to embrace being vulnerable. It allows you to think and get down to the core of what really matters and what is of importance to you. When you strip away all of the excess, you are 100% you and willing to take on anything that comes your way.

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8. You will show the world the real you.

Today, we have many ways of altering our appearance from our true body image when we wear clothing. Some people alter their image so much that they fear getting naked with the person they love. It seems crazy that this could even happen; however, the rise in use of breast-enhancing bras and Spanx products has put this idea into people’s minds. This all goes back to being comfortable with your true body image. If a person really does love you, then they should not love you based upon your image. If they do, then you may even decide that the ever-so-uncomfortable leggings that go up above your waist to hold in all of the imperfections may not be worth it after all.

9. You will have fun.

Well, this could go in all sorts of directions. But when you are comfortable with your naked body and see it as being flattering, then life is more fun. You start realizing that you are beautiful and are willing to do more things that you probably would not have done otherwise—with and without your clothes on.

10. You can have intercourse with the lights on.

Many people are self-conscious about the way they look and decide that the less lighting the better when they are intimate with their partner. It’s nothing new. If you survey your best friends, you will probably come to this conclusion too. They may say that it even gets awkward, because they are more concerned with what their partner thinks of their body than just having and enjoying amazing intercourse. When you love the way you look naked, you will also want to have your partner see you at your best.

What are you waiting for? Start spending more time in the buff today and begin to change the way you think about your body.

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