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Health + Wellness | September 9

+LOWER+


According to the. American Hearth Association more than 122 million people have “high blood pressure.” That’s nearly half of all Americans over the age of 20. High blood pressure is also know as hypertension. Normal or healthy blood pressure for adults is 120/80. Stage 1 hypertension is considered anything over 130/80.

You can find a downloadable blood pressure chart from the American Heart Association here.



If your blood pressure is above the normal or healthy range talk to your doctor. Your healthcare care provider can work with you to make a plan that’s right with you.


Lifestyle and Diet Recommendations

  • Eat a heart healthy diet

  • Cut back on salt and processed foods high in sodium

  • Limit your alcohol use

  • Be more physically active

  • Maintain a healthy weight

  • Manage stress

  • Quit smoking or vaping

  • Track your blood pressure at home. The American Heart Association recommends a “automatic validated cuff-style monitor” that goes on your upper arm.



The DASH diet is a heart healthy diet high in nutrients like calcium, magnesium, potassium, protein and fiber that are “essential to lowering blood pressure.” Talk to your doctor about a new eating plan. They can help you make the best choices for your body.


DASH Eating Plan - National Heart, Lung and Blood Institute, Free publications

The Everyday DASH Diet Cookbook: Over 150 Fresh and Delicious Recipes to Speed Weight Loss, Lower Blood Pressure, and Prevent Diabetes by Marla Heller MS RD and Rick Rodgers, June 2013


  • Low fat and fat free yogurt

  • Bananas

  • Berries

  • Leafy greens

  • Beets

  • Garlic

  • Sweet potatoes

  • Oatmeal

  • Salmon

  • Avocado

  • Quinoa

  • Broccoli

  • Peaches and nectarines

  • Kiwi

  • Red bell peppers

  • Unsalted pumpkin seeds

  • Dark chocolate

  • Pistachios

  • Pomegranates

  • Olive oil


Foods that can raise blood pressure

  • Saturated and trans fats

  • Alcoholic beverages

  • Table salt

  • Fatty and processed meats

  • Sugar sweetened beverages and foods with added sugar





+PREVENT+


September is National Suicide Prevention Month


World Suicide Prevention Day is September 10


CALL OR TEXT 988

The 988 Lifeline provides 24/7, free and confidential support for people in suicidal crisis or emotional distress. They provide prevention and crisis resources for you or your loved ones, and best practices for professionals in the United States.


Call 911 in life-threatening situations.


Healing Grief, Healing Trauma Summit presented by Wisdom for Life

Heal your grief, transform your trauma, explore inherited or ancestral trauma, understand the process of letting go, learn about psychedelic healing, and other healing modalities, and get equipped with actionable steps and inspiration to heal deep wounds and pain.

Over 40 presenters

September 10-16

Free replays September  21-23





+SUPPORT+


September replaced the Old English forms Hāligmōnað and Hærfestmōnað, which means “harvest month” in modern English.  Harvest is the process to gather or collect crops, catch fish or hunt game.


Many of us are not involved in “harvesting,” but instead get our food from grocery stores and markets. At one point in our human history we were all involved in harvesting. Harvesting was essential to our livelihood and to sustain through the winter months.


Today the we have over 670,000 farmers managing small acreage farms and 46,000 farmers managing large farms according to US Farm Data. That’s an average farm size of 444 acres. In 2015 “family farms” accounted for 99% of all U.S. farms and the USDA reported that 50% of farms have annual sales of $10,000.  Take a moment to take in those numbers.


Farming is Our Future - American Farmland Trust


Support a Farmer. Get a No Farms No Food®  sticker. Ways to support or give.








Tinessa Johnsrud, HHP, CHNC, CWC


Traditional Wellness™ Consulting




****Information and resources shared are for informational purposes only and are not intended to diagnose, treat, or cure any type of disease or condition.****




****Always consult a healthcare professional such as your primary care physician before starting any diet or supplement. ****




****If you suspect you have a medical problem or disease, please consult your physician for diagnosis and treatment.****








Traditional Wellness™ Consulting and Tinessa M Johnsrud disclaims any liability arising from your use of products, services or for any adverse outcome of your use of this information provided, including but not limited to any misunderstanding or misinterpretation of the information provided here.




The information provided through any information provided by Traditional Wellness™ Consulting and Tinessa M Johnsrud is not intended to substitute for consultations with your doctor nor medical advice specific to your health condition




The entire contents of this website provided by Traditional Wellness™ Consulting and Tinessa M Johnsrud are an educational and informational resource only and are not to be interpreted as a recommendation for a specific treatment plan. Please consult a physician or other health care professional for your specific health care and/or medical needs or concerns.

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