(ThyBlackMan.com) In working with many people since becoming a Holistic Lifestyle Coach in 2013, I’ve discovered, via the interview process, that many people are on medication for conditions that can really be eased or eliminated with a few lifestyle adjustments and they have been for a very long time. Up until the time they began working with a fit pro, most of them had rarely given any consideration to alternatives to medication.
For example, hypertension is defined as blood pressure reading of 140/90 mm Hg or above and is the primary risk factor for heart attack and stroke. It could lead to other serious conditions, such as kidney failure, blood vessel damage, vision loss and dementia.
Pre-hypertension, however, which disproportionately impacts African Americans, is not always the immediate stage for medicinal interaction.
Pre-hypertension is where blood pressures are above the upper boundary of ‘normal’ (120/80) but have not yet crossed into hypertensive territory. Normally, doctors do not treat people with pre-hypertension with medications unless they have other medical conditions that put them at higher risk (such as diabetes). However, with a few lifestyle adjustments, one can significantly reduce their potential for negative health outcomes and not require medication.
Let me be clear: I am not encouraging people to get off medication without at first consulting with their physician. With my training in holistic approaches, however, I am aware that medication does not always have to be the first and only choice.
Pre-hypertension is just one instance where holistic intervention – as opposed to medicinal intervention – could lead to more lasting positive health outcomes, while also reducing cost for the patient.
Some simple lifestyle changes for treating pre-hypertension, for example, include the following.
Lose Weight
Losing weight is key, even if it’s just 5-10 lbs. Also, begin to pay attention to your body fat and bmi numbers, as they point to opportunities for measuring the amount of pounds you’d like to drop. There are two keys to losing the weight and keeping it off. One, increase your weight-bearing activity (resistance training). Two, track your meals by maintaining a journal of everything you eat.
Reduce Sodium
Sodium is the twin evil sister of salt. Many people endeavor to eliminate salt, but leave much opportunity for Overall, you should limit your sodium intake to less than 2200 grams per day. For some, though, that’s a high bar. Depending on your condition, I suggest you target half that number. Make sure you read labels: per serving and per package. Always look for zero or low-sodium in products.
Increase Cardio
Do some form of cardio exercise for at least 150 minutes per week. Cardio exercise is any activity that gets your heart rate into its training zone for a minimum of 20 minutes. Cardio can include biking, rowing, jogging or even power-walking. The key is movement; try to remain as active as possible throughout your day.
Eliminate Bad Habits
Smoking and alcohol are the top two bad habits you can eliminate or at the very least moderate. Really, though, there is no safe amount of cigarette smoking. If you currently smoke, try to quit. Two drinks per day should be the maximum if you’re a male one drink per day if you are female. Try introducing a positive health habit for twenty-one days as a counter to the bad habit.
Simple lifestyle changes can result in big gains in your health and eliminate the need for medication.
Staff Writer; W. Eric Croomes
This talented brother is a holistic lifestyle exercise expert and founder and executive coach of Infinite Strategies LLC, a multi-level coaching firm that develops and executes strategies for fitness training, youth achievement and lifestyle management. Eric is an author, fitness professional, holistic life coach and motivational speaker.
In October 2015, Eric released Life’s A Gym: Seven Fitness Principles to Get the Best of Both, which shows readers how to use exercise to attract a feeling of wellness, success and freedom (Infinite Strategies Coaching LLC, 2015) – http://www.infinitestrategiescoaching.com.