“A poor diet supplemented is still a poor diet."

In this episode of JOANTalks, we talk about supplements. Supplements should be taken based on interventions. How do we minimise the risk of ingesting a supplement based on data? What are the potential rewards the consumer will get?

I will also share the supplements that I have been taking.

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In this episode of JOANTalks, we discuss the factors influencing blood pressure readings, atherosclerosis, and common questions about exercise.

But what kind of exercise is most beneficial for people with hypertension?

While any exercise can be beneficial, aerobic exercise and moderate-intensity strength training are most effective in significantly reducing blood pressure.

Tune in now! Don’t forget to like, share, and subscribe to JOANTalks!

Factors Affecting Blood Pressure Reading:
https://fitnessfactory.com.sg/bp-variance-chart-2/

EQUATION:

Predict the max HR is the Gelish et.al 207- (0.7 x age)

How to calculate the Heart-Rate Reserve for a 55 year-old with a resting Heart Rate at 70bpm?

Heart Rate Max (207- [0.7x55])= 169bpm

At a moderate pace of 55% Heart-Rate Reserve, the calculation will be 120bpm.

55% Heart-Rate Reserve (169-70) = (99 x 55) + 70bpm = 120bpm

American College of Sports Medicine Article:

https://www.acsm.org/docs/default-source/files-for-resource-library/exercising-your-way-to-lowering-your-blood-pressure.pdf?sfvrsn=1aa17ebd_2#:~:text=Preferably%2C%20ACSM%20recommends%20exercising%20on,hard%20should%20we%20push%20ourselves%3F&text=Therefore%2C%20an%20individual%20will%20have,moderate%20intensity%20of%2055%25%20HRR.

As we age our blood pressure increases due to vascular stiffness. What is blood pressure? Why should you care? What does it affect? Listen in to my latest episode of JOANTalks as I share more with you. Don’t forget to like, share and subscribe to JOANTalks!

Links:

Harvard Health

https://www.health.harvard.edu/heart-health/tips-to-measure-your-blood-pressure-correctly#:~:text=Sit%20quietly%20for%20five%20minutes,a%20brief%20break%20in%20between.

American Heart Association

https://www.heart.org/en/news/2020/05/22/how-to-accurately-measure-blood-pressure-at-home

Singapore Heart foundation

https://www.myheart.org.sg/heart-news/measure-blood-pressure/ *meta analysishttps://www.thelancet.com/journals/lancet/article/PIIS0140-6736(02)11911-8/abstract Blood

Pressure and Aging

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2805932/pdf/109.pdf

Hypertension and Nephropathy

https://pubmed.ncbi.nlm.nih.gov/16481878/

SPRINT MIND Trial: Blood Pressure and Dementia

https://jamanetwork.com/journals/jama/fullarticle/2723256SPRINT trial 2015https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4156910/#:~:text=The%20primary%20hypothesis%20for%20SPRINT,infarction%2C%20acute%20coronary%20syndrome%20not

Categories of BP in Adults

https://fitnessfactory.com.sg/pastedgraphic-1/