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The Journal of Plant Based Health & Wellness The Journal of Plant Based Health & Wellness Issue #8, February, 2020 Message from the Editor ʺWelcome to The Journal of Plant Based Health & Wellness! We are so pleased that you have decided to join us on this exciting health journey!ʺ Rick McKeon Our goal is to provide interesting and inspiring articles that ordinary people can easily understand and put to use in their daily lives. You donʹt need to be a medical professional or a trained scientist to benefit from the articles you find in this journal. This month we have: 1. Feature Article: Hypertension 2. Success Story: Owen Fall 3. Recipe: Stuffed Acorn Squash 4. Spices for Flavor and Health: Black Pepper 5. Experts to Follow: Michael Greger, M.D. 6. Book Review: The Complete Idiotʹs guide to Eating Raw 7. Video Review: What the Health 8. Retreats and Conferences: Holistic Holiday at Sea 9. Websites: World Health Organization 10. Certification Programs: Center of Excellence, Vegan Nutritionist Diploma Course Mission Statement This monthly newsletter is provided absolutely free as a public service to help stem the rising tide of preventable chronic diseases. We are in the midst of a worldwide epidemic of diabetes, obesity, hypertension, dementia, heart disease and cancer. These dreadful illnesses can be prevented and even reversed by making a few simple diet and lifestyle changes! Our mission is to spread the word that the human body is an amazing self- healing machine! The conventional pharmaceutical paradigm of treating symptoms with drugs will soon give way to a new approach that promotes health by understanding the root causes of disease and curing people through diet and lifestyle changes. This may seem like an uphill battle against the entrenched industrial food producers, powerful pharmaceutical companies, and the politicians who benefit from these companies, but we really have no other choice. Current trends will not only result in massive human suffering; they will completely bankrupt the American medical system! Thatʹs what this journal is all about. If you remove the toxins and provide your body with healthy nutrients, it will naturally start to heal itself. By living a plant-based lifestyle combined with moderate exercise, stress management and detoxification, you will start to reverse all chronic illnesses and live an amazing pain free life. This has been demonstrated over and over again. ʺHeal yourself and heal the planetʺ We would love to feature YOUR personal story! Send your story together with a thumbnail image of yourself to [email protected] Note: By making this submission you are granting us permission to publish your image and your story. FREE OFFER! To start receiving this free monthly newsletter just sign up on our mailing list at http://eepurl.com/gt1nv9 Disclaimer I am not a medical doctor, and I am not offering medical advice. In this journal I am just honestly sharing my personal experience and some of the things I have learned from those who are experts. Before making any changes in your diet or exercise program, Consult with your healthcare professional. My hope is that you will be inspired and motivated by Something you read here. I know thatʹs a high aspiration, But that is what I hope for you! Feature Article: Hypertension Part 1: Overview A blood pressure measurement consists of two numbers: 1. The higher number (systolic) represents the pressure when he heart contracts. 2. The lower number (diastolic) represents the pressure when the heart relaxes between beats. The numbers represent the pressure that would be created by a column of mercury that many millimeters tall (mm Hg). Table 1 shows how various blood pressure levels are categorized. If you search the Internet, you will find that different organizations categorize these levels somewhat differently. I took the numbers for Table 1 from the American Heart Associationʹs book To Your Health: A Guide to Heart-Smart Living (2001). My primary care physician is happy when my systolic pressure is under 140. Systolic (mm Hg) Diastolic (mm Hg) Category Less than 120 Less than 80 Ideal 120 - 129 80 - 85 Normal 130 - 139 85 - 89 Prehypertension 140 - 159 90 - 99 Stage 1 Hypertension 160 - 179 100 - 109 Stage 2 Hypertension 180 or higher 110 or higher Hypertensive Crisis Table 1 Blood Pressure Categories Keeping your blood pressure in the normal range is very important. If your blood pressure is too high you are at risk for stroke, kidney failure and heart failure. About 75 million American adults (32%) suffer from high blood pressure; thatʹs 1 in every 3 adults. Approximately 59 million American adults are pre-hypertensive, their blood pressure numbers are higher than normal, but not yet in the high blood pressure range. Only about half (54%) of people with high blood pressure have their condition under control. High blood pressure was a primary or contributing cause of death for more than 410,000 Americans in 2014. Thatʹs more than 1,100 deaths each day. High blood pressure costs the nation $48.6 billion each year. This total includes the cost of health care services, medications to treat high blood pressure, and missed days of work. The number one reason for non-compliance with taking blood pressure medication is the side effects that people experience. I personally have experienced dangerous side effects from several different drugs, so I decided that I needed to bring my blood pressure down through diet and lifestyle change. Speaking of side effects, one time I went to the emergency room because my tongue and throat were swollen. They kept me there until the swelling started going down just in case they needed to stick a tube down my throat. My tongue was sore for a couple of weeks after that episode! Part 2: Foods That Help Lower Blood Pressure ʺThis is an important topic to me. My blood pressure has been dangerously high for a long time. My primary care physician has tried several different drugs and combinations of drugs. Just when a new drug appeared to be working I would develop an allergic reaction to it. When your tongue and throat swell up, it is a scary and painful experience! Your goal should be to eventually ʹLet your food be your medicineʹ as Hippocrates said, and not need to take any drugs. BUT, donʹt just quit your blood pressure medication without consulting with your health care professionalʺ I have watched several documentaries where obese people went on a plant- based diet and were able to get off all of their meds. Many of them lost weight, but were still obese (weʹre talking up near 300 lbs), so I think you donʹt have to reach any certain weight to have normal blood pressure. I think their amazing success was due to their diet. Of course, I want to get down to my ideal weight, but it appears that a person can be overweight and still have normal blood pressure. Want to reduce your salt intake? If you are eating the SAD diet about 80% of your salt intake comes from processed, prepackaged foods. Just cutting out these highly processed foods will dramatically reduce your salt intake! Here are some foods that will help lower your blood pressure. Foods that help to lower blood pressure include green leafy vegetables, carrots, blueberries, oatmeal, nuts and seeds, garlic, turmeric, cinnamon, black pepper, ginger, apples, bananas, tomatoes, avocado, bell peppers, beets, figs, and potatoes. If you have hypertension, try introducing more of these foods into your diet and see if it helps. Part 3: Lifestyle Changes That Lower Blood Pressure Naturally We can dramatically affect our blood pressure through the lifestyle choices we make each day. Here are some healthy choices: 1. Exercise Regularly: Exercise alters the structure of arteries, decreases arterial stiffness, and regulates the autonomic nervous system. 2. Eat a healthy diet: One of the most recognized diets for reducing or maintaining a healthy blood pressure is a whole food, plant-based diet consisting of fruits, vegetables, nuts, seeds, legumes (beans) and whole grains. Eliminate highly processed foods and fast foods. 3. Maintain a healthy weight: Healthy weight is defined as a body mass index (BMI) under 25. I will explain BMI in a little more detail in the next section. 4. Breathe deeply: Slow deep breathing has long been used in yoga, meditation, and relaxation practices to promote health, including healthy blood pressure. Breath in, hold it for a short while, and then breath out slowly. A breathing rate below 10 breaths per minute is considered therapeutic. Note: keep checking https://www.pbhw.site/ I hope to have a relaxing audio file up soon that you can use to lower your breathing rate. 5. Get enough sleep 6. Restrict alcohol intake. Thatʹs a fancy way of saying, ʺDonʹt drink too much.ʺ If you are alcoholic, you should quit altogether. Part 4: Body Mass Index (BMI) and Percent Body Fat 4.1 Body Mass Index Everyone is unique in terms of musculature, bone size, gender and age, but there is a simple rule of thumb regarding healthy weight for any individual. Itʹs called ʺBody Mass Index.ʺ ʺIn my opinion there is a big difference between the arbitrary BMI number and a personʹs actual health based on body composition and other factors, but it is a good starting point and a quick rule of thumb.ʺ The body mass index relates a persons weight and height. It is determined by dividing weight by the square of height. This results in the following formulas for pounds or kilograms. When using pounds and inches, we need to use a correction factor of 703. So the formulas are: 1.
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