GET MORE POTASSIUM EAT LESS SODIUM 5 · Ways to Reduce BMI, Body Fat & Visceral Fat EXERCISE...
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5 Ways To Lower Blood Pressure GET MORE POTASSIUM Fruits & veggies with potassium help counter effects of sodium. EAT LESS SODIUM Choose low sodium/no salt foods. Rinse canned veggies prior to eating. DRINK MORE H20 Drinking more water increases blood volume, which decreases blood sodium levels. DRINK LESS ALCOHOL Alcohol removes B vitamins & potassium from the blood, which can increase blood sodium levels. GET MOVING Stress increases blood pressure. 20 minutes of exercise daily can reverse blood vessel constriction.
Transcript of GET MORE POTASSIUM EAT LESS SODIUM 5 · Ways to Reduce BMI, Body Fat & Visceral Fat EXERCISE...
5Ways ToLowerBloodPressure
GET MORE POTASSIUMFruits & veggies with potassiumhelp counter effects of sodium.
EAT LESS SODIUMChoose low sodium/no salt foods.Rinse canned veggies prior to eating.
DRINK MORE H20Drinking more water increasesblood volume, which decreasesblood sodium levels.
DRINK LESS ALCOHOLAlcohol removes B vitamins& potassium from the blood,which can increase blood sodium levels.
GET MOVINGStress increases blood pressure.20 minutes of exercise daily canreverse blood vessel constriction.
5Ways toReduce BMI,Body Fat &Visceral Fat
EXERCISEModerate exercise burns fat.(However, be careful, as strenuous exercisecauses the body to store it)
EAT VEGGIESThe fiber in raw veggies are filling andhelp reduce total caloric intake.
DRINK H2064 ounces / day is a good goal.Add 8 additional ounces for every30 minutes of exercise.
SLEEPGet at least 7 hours of sleep.Studies show that a person overeatsby 100 calories for every hour less than7 hours of sleep.
DON’T EAT AFTER 8PMAll calories consumed after 8pmusually end up as stored fat.
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5Ways toDecreaseCaregiverStress
BREATHETake a break, a walk, or a nap.Do yoga. Meditate. Recharge!
ORGANIZEGive yourself a day to organizecaregiving-related materials.
EDUCATE YOURSELFThe more you know about eldercare,the better prepared you are to facewhatever challenges come your way.
ASK FOR HELPWe all need help from time to time.People typically feel honored whenyou ask them for help.
HONOR YOUR FEELINGSGive yourself permission to feel whateverit is you’re feeling. You are only human anddoing the best you can.
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5Ways toIncreaseMuscle
LIFT WEIGHTSor do bodyweight exercises. Hit the gym, takean online exercise class, workout with a friend,or hire a trainer. Strengthening activities 3x’s/weekfor 30 minutes will add muscle and burn fat.
LEAN PROTEINTry to include protein in each meal andsnack. Keep portions to no more thanthe size of a fist.
SLEEPGet plenty of deep sleepto repair the body and build tissue,including muscle.
YOGAIncrease your lean muscle mass withyoga. Can’t attend a class? Look onlinefor videos or use an app and hit the mat!
EAT FREQUENT, SMALLER MEALSConsume 5 small meals containing protein,each day. This can keep metabolism andenergy levels high.
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5Ways toIncreaseSleep
CUT OUT THE ALCOHOLWhile alcohol may help you fall asleep faster,it often causes you to wake up frequently at night.
EXERCISEModerate exercise increases theproduction of serotonin, which elevatesmood & improves sleep.
TURN DEVICES OFFBe device-free 30 minutes before bed.Electronic devices and tv stimulatesthe brain, making it difficult tofall asleep.
AVOID SPICY FOODSSpicy foods can upset the stomach& lead to tossing & turning.
KEEP COOLCool temperatures help prepare the bodyfor sleep. Keep your bedroom cool.
