Downsizing In Retirement: A Step-by-Step Guide

It takes more than prescription medication to lower or control blood pressure, although they play a vital role in treatment. Other dietary and lifestyle changes can be instrumental in maintaining a healthy blood pressure. Before your doctor increases your medication dosage or adds another prescription to your treatment, he might recommend other changes in your eating habits or lifestyle, such as limiting sugar and alcohol, increasing exercise, and getting better sleep.All of these and more can help set you up for success for lowering blood pressure, especially as you age. High blood pressure, also known as hypertension, often has no recognizable symptoms but is a major risk factor for heart disease and stroke.Most healthy adults should aim for a blood pressure reading below 120/80 mm Hg. Your blood pressure is considered high at 130/80 or above. Anything in between these ranges is considered elevated blood pressure and means you are at risk for developing high blood pressure. But this isnt inevitable.Here are 9 effective methods to lower your blood pressure.1. Get Adequate ExerciseExercise is a key ingredient for lowering blood pressure and can help you manage it long term. According to research, both aerobic and resistance training positively affect blood pressure and can even lower it for up to 24 hours after exercising.The key is to get regular exercise, meaning that its part of your daily routine. Its about regularly increasing your heart rate and breathing so that over time your heart is strengthened. A stronger heart pumps with less effort, putting less pressure on your arteries. This means lower blood pressure.So how much exercise is required to affect cardiovascular health? You should aim for 30 minutes per day, five days per week. Thats 150 minutes of moderate-intensity exercise weekly. Moderate intensity exercise is defined by your heart rate during a work out. Anything below this range is too low to benefit cardiovascular health and anything above it is unnecessary. If you are exercising for health, these are the target heart rate ranges.Age (years)Target Heart Rate Range (beats/min)5085-1195583-1166080-1126578-109Other than intentional exercise, you can also increase activity by doing the following:Using the stairsWalking instead of drivingWorking around the houseGardeningBike ridingPlaying a sportBut be sure to clear any new exercise routine with your doctor to be sure you are healthy enough for moderate-intensity workouts.2. Manage Your WeightExtra body weight strains your heart and cardiovascular system, because it makes them work harder. This creates more pressure inside your arteries and can raise blood pressure. If youre overweight with a body mass index (BMI) over 25, it can help to lose 5-10 pounds. Losing weight may lower your blood pressure and your risk for other health problems.There are three major components to lowering BMI:Be more physically activeEat lessEat a healthy diet3. Eat Less Sugar and Refined CarbsCutting back on sugar and refined carbs can help you lose weight while lowering blood pressure. One study found that people who are overweight or obese who followed a low carb and low fat diet dropped their diastolic blood pressure (bottom number) by about 5 points and their systolic pressure (top number) by about 3 points after just six months.You can start by replacing some of the refined carbs with more whole grain varieties and foods that are less processed. Be sure to read labels and notice the sugar content in common foods you eat. Its often best to eat fewer prepackaged foods as these often contain more simple carbs and sugars.Instead, snack on produce and include more lean protein in your diet.4. Eat More Potassium and Less SaltEating a diet high in salt can increase your risk for high blood pressure. But if you eat more potassium and cut back on salt, you can lower your blood pressure. Science hasnt determined why salt impacts blood pressure, but its believed to have something to do with water retention and inflammation in blood vessels could be factors.Potassium helps your body eradicate salt and even relieves some of the pressure in your blood vessels. Think of it as a counterbalance to salt and its effects. Cutting back on salt and adding more potassium to your diet can notably lower blood pressure over time.High potassium foods to incorporate into your diet:Dried fruit (apricots, prunes)Milk and yogurtLentils and kidney beansVegetables like tomatoes, potatoes, and spinachFruit like watermelon and bananasIf you have kidney disease, talk with your doctor before increasing potassium in your diet, as it could be harmful.5. Manage StressManaging stress benefits your overall health and positively affects your blood pressure. Stress has a direct impact on your body and its systems. Its important that you learn to recognize the symptoms of stress and its triggers. Its best to eliminate sources of stress when possible. But much of what causes your stress probably cant be set aside. In this case, youll need to learn to manage stress in a healthy way.Consider some of these methods and determine what works best for you:Taking a walk (or getting exercise)Reading a bookPracticing deep breathingListening to musicMeditation or prayerThese are ways you can decompress from daily stress and set your mind elsewhere. This type of relief can relax your body and keep your blood pressure from rising. Chronic stress, especially when poorly managed, keeps your body in an anxious state with an elevated heart rate and increased blood pressure.6. Get Plenty of Quality SleepWhen youre sleep deprived youre at greater risk for high blood pressure. Blood pressure often lowers a bit while sleeping, giving your system a rest. But if you havent slept well or enough, your body doesnt get this needed break. And without it, pressure continues to build. If you do this night after night, it can have long-term effects on your blood pressure.Here are some tips for getting better sleep:Keep a regular sleep scheduleExercise (but not too close to bed time)Leave devices outside your bedroomSleep in a cool, dark roomAvoid caffeine and alcohol too close to bedtime7. Limit Processed FoodsA strict definition of processed foods is any food that has been changed from its natural state. Technically, just cutting and washing a food is a change to its natural state, and so not all processed food is bad. But often, when this phrase is used, its referring to overly processed foods that make them less healthy. This type of processed, pre-packaged food often includes additives like preservatives, sugars, fats, and not-so-natural ingredients.Bad processed foods include ingredients you dont want that can also increase blood pressure and negatively affect your health. They often contain higher levels of sodium, sugar, saturated fat, and inflammatory chemical ingredients.Common examples include:Processed meats (lunch meats, sausage, ham, etc.)Fried foods or fast foodProcessed snacks (chips, crackers, cookies, etc.)And be careful about foods labeled low fat since they often include more sugar or salt to compensate for the lower fat content. They may be lower in fat but arent necessarily healthy overall.8. Try SupplementsYou can try supplements to help manage blood pressure. Some widely used options include:Omega-3 fatty acids or fish oilWhey proteinPotassiumMagnesiumWhile you may see some benefits from supplement use, there is not enough scientific evidence to verify that most of them can decrease blood pressure.Be sure to check with your doctor before using any supplement as some conditions and medications might cause complications.9. Limit AlcoholAccording to research, your heart rate can increase for up to 24 hours after drinking just an ounce of alcohol. It appears that blood pressure drops for the first 12 hours but then increases. The average alcoholic beverage contains about half an ounce of alcohol.And dont be fooled by red wine. While the idea that its heart healthy has been widely spread, the America Heart Association warns that too much can be harmful. Instead, limit your alcohol consumption, even red wine, to two standard drinks per day for men and one drink per day for women, if you drink at all.One drink or serving of alcohol is considered to be:One 12-ounce beer4 ounces of wine1.5 ounces of 80-proof spirits1 ounce of 100-proof spiritsConsidering general health and common medication interactions, it may be best to skip the alcohol completely.Blood Pressure Management Is KeyManaging your blood pressure as you age is a critical component of aging well. While you can try supplements and take medications when needed, these alone wont necessarily prevent high blood pressure. If you want to prevent additional or stronger medications, or hope to avoid prescriptions altogether, then be sure to get daily exercise, sleep well, manage stress, and limit salt and sugars. Your diet and lifestyle are keys to lower blood pressure.TYE Medical offers premium incontinence products in a variety of sizes and absorbency levels. Get free and discreet shipping when you shop our online store. 

Breast cancer is the most common type of cancer among women in the U.S. besides skin cancers. Each year, about 30% of new cancer diagnoses in women are breast cancer. No one wants to hear the word cancer or spend time researching their diagnosis online. Cancer of any type is a scary thing.But there isnt just one type of breast cancer. It can develop in different types of breast tissue and spread throughout the breast and beyond. Like other cancers, your diagnosis is labeled with a stage of cancer, usually levels one through four, with four being most severe. Regular breast cancer screenings allow your doctor to catch a tumor in its earliest stage, increasing your chances for successful treatment.This guide provides information on breast cancer from early symptoms to types of treatment to help you feel more prepared and informed as you take on this battle against cancer.What Is Breast Cancer?This might seem like a very basic question, but there is more to it than you think. Breast cancer means there is a malignant tumor somewhere in your breast, and the details will determine the type and severity of cancer.A malignant tumor means that cells have clustered together, forming a mass that grows out of control. These can move or metastasize to surrounding tissues or other body parts. Breast cancer can form in any of your three breast tissues, which are:Lobules (milk-producing glands)Ducts (what milk travels through)Connective tissue (surrounds lobules and ducts)Cancer most often begins in the lobules or ducts but can start in the surrounding connective tissue. Its categorized as either invasive or noninvasive. Invasive breast cancer spreads or invades other tissues, while the noninvasive type remains in the breast lobule or duct.Symptoms and Signs of Breast CancerWhen you notice any of these symptoms, make an appointment with your doctor as soon as possible:A lump in or near your breast or armpit areaWarm or tender breastA hard or swollen area in your breastUnexplained changes in the texture, size, color, or shape of your breast or nippleSkin dimples or enlarged pores on your breastRedness, swelling, scaliness or pain in your breast or nipplesNipples turn inward for no apparent reasonIrritated or itchy breastA rash on your breast (a sign of inflammatory breast cancer) tendernessIf you notice a lump, dont assume the worst. Almost 80% of all breast lumps are non-cancerous or benign. Common causes of benign lumps include:CystsChanges in the fibrous tissue due to hormonesFatty tissue due to breast traumaIntraductal "papilloma" or wart-like growthsFibroadenomas or solid breast lumpRegardless of the type of lump you feel, you should see your doctor for a thorough evaluation to rule out a malignant breast tumor.Breast Cancer Risk FactorsNaturally, being a woman increases your risk of breast cancer. Other risk factors include:Over 50 years of ageA family history of breast cancerGeneticsPrevious radiation exposureWomen can develop breast cancer before age 50, but its less common. If youre concerned about your breast cancer risk, your doctor can help you assess your specific risk and guide you through extra precautions or screening if necessary.Diagnosing Breast CancerThe most common type of breast cancer screening is a mammogram, which is an x-ray that uses low-dose radiation. This allows your doctor to see abnormalities in your breast tissue.If your mammogram reveals something suspicious, your doctor will likely order an MRI (magnetic resonance imaging), ultrasound, or a 3D mammography to get a better look at the abnormality. This type of imaging allows doctors to see breast tissue in greater detail.Stages of Breast CancerStages describe how the cancer has grown or spread, making them stages that describe the advancement of the cancer. Stages are typically indicated by Roman numerals and have subcategories of A, B, C or D.Stage 0: Noninvasive cancer with no evidence of leaving the area of breast it started in.Stage 1: Cancer cells are actively spreading to breast tissue surrounding the origin of the cancer. But the tumor (group of cancer cells) is still very small and easily treated.Stage 2: The cancer is invasive and growing but is confined to the breast or close lymph nodes. It is usually still treatable.Stage 3: The cancer is no longer confined to the breast and nearby lymph nodes. It has begun invading other lymph nodes, muscles, or other tissues surrounding the breast.Stage 4: The cancer is advanced and has spread to several organs or body parts. Stage 4 breast cancer is usually incurable, but you can live for several more years with treatments.Types of Breast CancerNon-Invasive Breast Cancer: DCIS and LCISThese are non-invasive cancers that remain contained within the tissue where it began and are therefore called carcinoma in situ. There are two types: ductal carcinoma in situ (DCIS) and lobular carcinoma in situ (LCIS). These breast cancers are usually discovered after imaging and often dont cause symptoms.DCIS is found in the lining of your milk ducts and has not yet spread to other tissues. But if not treated, it can invade other tissues and become more serious. Likewise, LCIS is non-invasive and is found in the lobules of your breast where milk is produced. This is usually considered pre-cancer and is less common than DCIS but is more likely to become invasive if it develops into cancer.Invasive Breast Cancer: IDCThe most common type of breast cancer is invasive ductal carcinoma (IDC). It accounts for 80% of all new breast cancer diagnoses and is the type of breast cancer most likely to develop in men.IDC begins in your milk ducts, like DCIS, but it doesnt remain contained and spreads outside the duct and into surrounding tissues, even invading your bloodstream and lymph nodes.Treatment usually involves a combination of radiation, surgery, chemotherapy, hormone therapy, targeted therapy, and immunotherapy. But the approach will depend on the specific type of breast cancer you have and its characteristics like the degree of aggressiveness. Some breast cancers lack receptors that will respond to the usual medications. This is called triple negative or HER-2 negative breast cancer. Your doctor will work to create a specialized treatment tailored to the weakness of your tumor type.Breast Cancer OutlookYour prognosis will depend upon how healthy you are and the stage of breast cancer youre in. However, its encouraging that the death rate from breast cancer has been dropping. Most women survive this type of cancer, and 90% of women will live at least five years after their diagnosis.Breast cancer can be recurrent, meaning that it returns after your initial treatment. This recurrence can happen months or years after seemingly successful treatment. The highest risk for recurrence is within the first two years after completing your treatment. However, most breast cancer survivors wont have a recurrence.Metastatic or stage 4 breast cancer that has spread to other parts of your body is not currently curable. But with the right treatments to control its growth and spread, you can continue living a fulfilling life for years to come.Breast Cancer Treatment OptionsYour doctors will evaluate the stage and aggressiveness of your tumors. Most often, surgery is the prescribed treatment, along with secondary treatments to ensure that post-surgery cancer cells dont survive.Surgical options include a lumpectomy or mastectomy.A lumpectomy means that a small portion of the breast encasing the tumor is removed. If your surgeon must remove more of the surrounding tissue, it is considered a partial mastectomy.A mastectomy means that one or both breasts are removed. Sometimes lymph nodes and armpit tissue are removed also.Radiation and chemotherapy are accompanying treatments that are often used post-surgery to kill any possible cancer cells that are left behind. Your doctor will recommend which treatment is best for you based on your tumor and the likelihood of cancer cells spreading.Other treatments include medications like hormone therapy and biologic targeted therapy.How to Prevent Breast CancerOf course, you cant change all your risk factors like age and family history. But you can adjust some aspects of your lifestyle to stay healthy overall and decrease your risk of breast cancer.Try making these lifestyle modifications:Dont drink more than one alcoholic beverage per day.Dont smoke.Maintain a healthy weight.Breastfeed your baby for at least several months.Choose non-hormonal treatments for menopause symptoms.Avoid radiation exposure (get medical imaging only when necessary)The Battle with Breast CancerBreast cancer can be complex, especially if not diagnosed in its earliest stages. Regular preventative screenings like self-exams and mammograms are necessary for early detection. Most breast cancer will spread if not treated in a timely fashion. Surgery is the most common treatment method and may be accompanied by radiation or chemotherapy. If you notice and change the appearance or feel of your breasts, contact be sure to get in touch with your physician. You can reduce the risk of developing breast cancer when you limit alcohol, radiation exposure, and maintain a healthy weight.

Hormones become a focal point for women in mid-life as they move women into the transitory phase of menopause. These chemical messengers influence numerous processes of your body, which means theyre necessary to keep your systems functioning properly. This is why you may feel physically unwell or mentally off during this time of life. But you can find ways to bring your hormone levels into balance, helping your body to maintain wellbeing and proper function. Your diet can play a key role in achieving this goal.Diet Affects Estrogen LevelsSince foods dont contain estrogen, your diet has more of an indirect influence on your hormones, affecting fluctuations in your hormones. Youll notice these fluctuations most during the earliest stage of menopause, known as perimenopause. Dips and spikes in estrogen are frequent during perimenopause but tend to even out as they move closer to the final phase of menopause and the cessation of your cycle. When estrogen levels drop, you may experience night sweats, hot flashes, and changes in mood. However, eating foods containing phytoestrogens (estrogen-like compounds) may help regulate menopause symptoms. They mimic estrogen in the body. Found in plant foods, phytoestrogens are consumed when you eat seeds and soybeans. But the effects on estrogen are mild, and they may only slightly raise estrogen levels, specifically when you consume isoflavones.The research on phytoestrogens and their impact on estrogen is mixed and more studies are required. More research is necessary to determine whether certain foods or nutrients may help raise estrogen levels during menopause. Foods that May Lower Estrogen If your menopause symptoms are due to lower estrogen levels, then eating a diet rich in fiber may help to bring your body into balance. High fiber foods include fruits, vegetables, and whole grains like oats, quinoa, and brown rice. Eating more of these may reduce estrogen levels, but this doesnt mean you should avoid these foods if your estrogen is too low. They have too many other health benefits to eliminate them from your diet. The better option is to seek other ways to raise your estrogen levels.Diet and Estrogen TakeawaysIts generally good for your health to eat foods rich in phytoestrogens, especially isoflavones. You can positively impact blood cholesterol levels and reduce your heart disease risk when you include more soy and flaxseed in your diet. You might also experience other benefits like improved menopause symptomsA higher fiber diet also improves blood sugar levels and digestion and can have the added benefit of regulating hormones during menopause.Diet Affects InsulinIts not only female hormones that affect menopause. Insulin and glucagon also play a notable role in hormone regulation during this period of life. Diet has a more direct impact on insulin hormone. In other words, what you eat more directly impacts insulin than estrogen.However, its also true that hormone changes during menopause affect your glucose levels. These hormone fluctuations make women more insulin resistant, which means that your body is not as able to process sugars efficiently and sugar in the bloodstream is not used effectively. This leads to high levels of blood sugar that over time leads to diabetes that if left unchecked, will damage organs and body parts.Menopause and InsulinIf you eat too much sugar or two many simple carbohydrates that quickly break down into sugar during digestion, you will experience spikes in blood sugar as your system is overwhelmed and not able to process the incoming sugars quickly enough.Since hormonal changes in women during menopause already make them less equipped to properly process carbohydrates and sugars, its best to make some adjustments.Diet and Insulin TakeawaysDuring menopause choose foods that release sugar into your bloodstream more slowly. Good helpful choices include:VegetablesBeansLentilsOatsBranWhole grain breads Avoid or limit simple or refined carbohydrates which will spike your blood sugar. These consist of anything made with white flour or sugars (white or brown).Diet Affects Cortisol LevelsCortisol, known as the major stress hormone and is secreted by your adrenal glands. Due to hormonal changes during menopause, your body is already susceptible to weight gain, anxiety, and hot flashes, symptoms which high cortisol levels can worsen. During this time, its best to avoid alcohol and caffeine, which can boost cortisol levels and make menopause symptoms worse.While cortisol is an essential hormone responsible for the flight-or-fight response, when it remains chronically high, it causes a number of health concerns, such as:High blood pressureCognitive declineBone lossSleep disruptionsHeart diseaseIncreased body fatDiet and Cortisol TakeawaysAvoid alcohol and caffeine during menopause to help keep your hormones balanced and minimize menopause symptoms. You may find that nixing alcohol and caffeine reduces hot flashes and weight gain.Diet and Menopause: What to RememberA healthy diet that includes soy, flaxseed, and plenty of fiber can go a long way toward keeping your hormones balanced during menopause. While adding these foods to your diet can be helpful, its also important to avoid simple carbs, alcohol, and caffeine which can knock your hormones out of balance, not only increasing menopause symptoms but also negatively impacting your health. TYE Medical offers premium incontinence products in a variety of styles and absorbency levels. Shop our online store for free and discreet shipping on all orders.