Caffeine-Free Remedies to Combat Fatigue – Dr. Jerry Hankins’ Blog

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Dr. Jerry Hankins’ Blog

Caffeine-Free Remedies to Combat Fatigue

When you haven’t had your recommended seven hours of sleep, reaching for the first caffeinated beverage you see in the morning becomes almost instinctual.  Unfortunately, not sleeping well and then relying on caffeine to get you through the day can contribute to a cycle of sleepless nights and stressful days.  The effects of caffeine can take up to eight hours to wear off, causing you to feel jittery, anxious and affect your overall quality of sleep.  Instead of reaching for the caffeine next time you’re feeling the strain of a sleepless night, try a natural, caffeine-free remedy.

Take a Break and Take a Walk

If you have a job where you sit in front of a computer screen all day or are continuously reading, make sure you are taking breaks regularly.  Constant straining of the eyes can worsen feelings of fatigue.  Make sure that you are periodically looking away from your computer screen or text and giving your eyes a chance to relax.

If you are still feeling fatigued, consider taking a brisk 10-minute walk.  Movement increases the oxygen flow through your veins, to your muscles and to your brain.  Breathing deeply will also raise blood oxygen levels in your body.  This can improve your overall energy level by slowing down your heart rate, lowering your blood pressure and improving circulation throughout your body.

Lighting

Dim lightening can aggravate fatigue and even bring on feelings of depression.  Turning up the lights in the room you are in can increase alertness and make you feel less tired.

However, if you’re feeling extremely fatigued, the best decision might require turning down the lights and taking a quick power nap, if possible.  Try taking a five to twenty-five minute nap.  Set an alarm to make sure you do not sleep much longer than half an hour.  Be sure not to nap too close to your bedtime, and do not take more than one a day as this can also upset sleep patterns.  If taking a nap is not an option, consider closing your eyes just and resting quietly for ten minutes.

Have a Snack

Drinking caffeine when you have not eaten much can upset your stomach.  Instead of choosing caffeine, which will ultimately make you feel worse later in the day, try eating a healthy snack.  Sugary snacks can be a problem, and can cause “sugar lows,” which can produce lethargy, after consumption.  Try a healthier snack, like peanut butter, nuts, or fresh veggies, to wake you up and keep you focused.

What You Need to Know About the New Blood Pressure Guidelines

Judging high blood pressure now has different guidelines heading into the future.  A panel of experts have changed a few things and put them into the newly published Journal of the American Medical Association.  Here are the things you need to know…

Older Americans might not need treatment for hypertension.  Americans over the age of 60 will have different levels in which they could be treated.  In order to be treated the systolic blood pressure (the top number of the reading) is now judged on anything over 150 instead of the previous 140.  Likewise, treatment could occur if the diastolic number (the bottom of the reading) is 90 or above.

Drugs should no longer be relied upon to lower blood pressure readings.  Using drugs to lower blood pressure to more healthy readings has shown that it still does not reduce the risk of heart attacks or strokes.  Medications prescribed before deciding treatment should take place can still be taken by the patient assuming it keeps them on a healthy regimen.

Adults under 60 have previous guidelines raised as well.  Those younger adults will now be monitored at 140/90 and anything above could result in treatment.  This is an increase in ten from the previous 130/90.

A healthy diet is still recommended to keep levels down.  Doctors are still prescribing healthy diets and exercise.  Low-sodium diets have been recommended as well as emphasizing eating whole grains, vegetables and fruits.

First forms of treatment should include one of four drugs for someone new to high blood pressure:  angiotensin receptor blockers, calcium channel blockers, thiazide-type diuretics, and angiotensin-converting enzyme inhibitors.  These are more specific from the previous guidelines that only prescribed diuretics before.  Of these four, African-Americans are also recommended to be prescribed calcium channel blockers and angiotensin-converting enzyme inhibitors first.

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What You Need to Know About the New Blood Pressure Guidelines

Judging high blood pressure now has different guidelines heading into the future.  A panel of experts have changed a few things and put them into the newly published Journal of the American Medical Association.  Here are the things you need to know…

Older Americans might not need treatment for hypertension.  Americans over the age of 60 will have different levels in which they could be treated.  In order to be treated the systolic blood pressure (the top number of the reading) is now judged on anything over 150 instead of the previous 140.  Likewise, treatment could occur if the diastolic number (the bottom of the reading) is 90 or above.

Drugs should no longer be relied upon to lower blood pressure readings.  Using drugs to lower blood pressure to more healthy readings has shown that it still does not reduce the risk of heart attacks or strokes.  Medications prescribed before deciding treatment should take place can still be taken by the patient assuming it keeps them on a healthy regimen.

Adults under 60 have previous guidelines raised as well.  Those younger adults will now be monitored at 140/90 and anything above could result in treatment.  This is an increase in ten from the previous 130/90.

A healthy diet is still recommended to keep levels down.  Doctors are still prescribing healthy diets and exercise.  Low-sodium diets have been recommended as well as emphasizing eating whole grains, vegetables and fruits.

First forms of treatment should include one of four drugs for someone new to high blood pressure:  angiotensin receptor blockers, calcium channel blockers, thiazide-type diuretics, and angiotensin-converting enzyme inhibitors.  These are more specific from the previous guidelines that only prescribed diuretics before.  Of these four, African-Americans are also recommended to be prescribed calcium channel blockers and angiotensin-converting enzyme inhibitors first.

For more information on the article please click here and also be sure to visit the rest of Dr. Jerry Hankins’ website.