by Vicki Peel | Nov 1, 2023 | Lifestyle |
When it comes to our health, few things are as important as maintaining healthy blood pressure. Yet, it’s usually not something we think about until it becomes a problem.
So, what does it really mean to our health and what can we do about it?
When I was much younger, my blood pressure was always low, sometimes to the point of making me feel sluggish. But I thought that I wouldn’t have to worry about high blood pressure in the future. Wrong!
My blood pressure has crept up and up over the years. My doctor has pushed me to take blood pressure medication, which she has been increasing as my blood pressure increased. Yikes! I hate that!
I’ve been forced to learn more about blood pressure and what I can do about mine. This blog post examines some what we need to know about blood pressure.
Understanding Blood Pressure
Basically, blood pressure is the force of your blood pushing against the walls of your arteries as your heart pumps it around your body. It’s typically measured in millimeters of mercury (mmHg) and is expressed as two numbers, such as 120/80 mmHg. The first number, known as systolic pressure, represents the force when your heart beats, while the second number, diastolic pressure, indicates the pressure when your heart is at rest between beats.
It’s important to maintain a healthy blood pressure because high blood pressure, also known as hypertension, can lead to health problems such as heart disease, stroke, and kidney issues. On the other hand, low blood pressure can cause dizziness and fainting. Striking the right balance is key.
As my blood pressure has increased, so has my anxiety about it. My father and grandfather had a heart attack. My grandmother had mini-strokes and dementia. You see why I’m concerned, right?
Know Your Numbers
The first step in managing your blood pressure is knowing your baseline. Regular check-ups with your healthcare provider are crucial for this. If your blood pressure is consistently above 120/80 mmHg, it’s essential to take action to bring it down to a healthier range.
It’s also important to take your blood pressure regularly if you have reason to be concerned. Newer methods of taking blood pressure have made it easier to do that.
The OMRON Platinum Blood Pressure Monitor was the highest rated by Consumer Reports, which is my go-to source for unbiased product reviews. It is available from Amazon for $84.00.
The second highest-rated monitor was OMRON Silver Blood Pressure Monitor at only 1 point below the platinum-rated one and it’s only $53.00.
I use the Withings BPM Connect – Digital Wireless Blood Pressure Cuff & Heart Rate Monitor. I was surprised to find that Consumer Reports rated it much lower than the above two monitors. The main con was that it didn’t have an irregular heartbeat detector. But I’m happy with mine because it is easy to use, and I can save readings on my health app.
Keeping a log of your readings can help you and your doctor make informed decisions about your treatment plan. (See an easy way to do this at the end of this post.)
Lifestyle Matters
One of the most effective ways to manage your blood pressure is by making lifestyle changes. Here’s where the rubber meets the road! Yes, if I want to lower my blood pressure, I must make some lifestyle changes. Here are some tips to help you get started:
Eat Healthy
A diet rich in fruits, vegetables, whole grains, lean proteins, and low-fat dairy products can help lower blood pressure. Reducing your sodium intake is also essential, as excess salt can contribute to hypertension.
This one really hurts, because I love salty foods!
Get Active
Regular physical activity can help lower your blood pressure and improve your overall cardiovascular health. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise each week. But any movement that is more than you usually do is a good place to start.
I don’t think I’ll be doing much vigorous-intensity exercise no matter how I build up my activity.
Maintain a Healthy Weight
If you’re overweight, losing even a few pounds can make a significant difference in your blood pressure. Talk to your healthcare provider about a healthy weight loss plan that’s right for you.
Yikes!! Here we go again. This one is a biggie for me (pun intended)!
Limit Alcohol and Caffeine
Excessive alcohol and caffeine intake can lead to high blood pressure. Moderation is the key here.
Whew! I don’t have to worry about this one. I was never one to drink a lot of alcohol but after I was diagnosed with a liver condition, I didn’t drink at all. And since I switched to drinking only water (no sweet tea, Coke, or Pepsi), caffeine is not an issue. Hold the chocolate!
Manage Stress
Chronic stress can contribute to high blood pressure. Practicing relaxation techniques such as deep breathing, meditation, or yoga can help to manage stress effectively.
Quit Smoking
If you smoke, quitting is one of the best things you can do for your blood pressure and overall health. But here’s something else to think about: I’ve read that “sitting is the new smoking”! So back to the exercise routine!
Medication
Lifestyle changes alone may not be sufficient to control blood pressure. Your healthcare provider may prescribe medication to help lower your blood pressure. It’s crucial to take your medication as prescribed and follow up with your doctor regularly to monitor your progress.
Managing your blood pressure is a journey, not a destination. By understanding your numbers, making healthy lifestyle choices, and working closely with your healthcare provider, you can take control of your blood pressure and reduce your risk of serious health problems.
Remember, small changes can lead to significant improvements in your overall well-being, so start today on the path to a healthier life. It’s become a priority for me. I’d like to be around long enough to see my last grandchild grow up!
Because my blood pressure has increasingly become a source of concern for me, I have created a Blood Pressure Tracker to help me keep abreast of my blood pressure daily.
It’s a simple spreadsheet in Google Sheets, which is free. Click HERE to take a look at it and see if it might help you track your blood pressure.
The cost is minimal, but your health is priceless.
by Vicki Peel | Aug 23, 2023 | Lifestyle |
“See yourself living in abundance and you will attract it. It always works, it works every time, with every person.” – Bob Proctor
You probably don’t constantly think about how your mindset affects your life. You may have always thought this way, either because of how you were raised or through your experiences. Your mindset in fact not only affects your life, but it also directs your life. Changing how you think is the single most important thing you can do to improve your life.
It’s not easy to do. I know. I’ve been working on mindset shifts to improve my life for a long time. It’s never too late to live the life you dream about.
Abundance mindset, scarcity mindset, fear mindset, fixed mindset, growth mindset, confident mindset and many others are all different types of mindsets we have. Do any of these mindsets sound like you? Each unconscious and conscious belief affects our lives every moment.
According to the research of Stanford psychologist Carol Dweck, the power of our beliefs, both conscious and unconscious, is far greater than we imagine and changing even the simplest of them can have profound impact on nearly every aspect of our lives.
The world has changed dramatically in the last few years. And by all accounts, that kind of change will continue. The political climate has become something I could never have imagined. Of course, people have differences of opinions, but whatever happened to collaboration and compromise?
Climate change is real. We are not being good stewards of the planet on which we live. My hope is that my grandchildren and their grandchildren will have the intelligence and sense of responsibility to right some of the wrongs my generation has inflicted upon the earth.
Yes, the world has changed. What some may see as limiting and disruptive may be seen by others as an opportunity – an opportunity to emerge in ways you define. Change has occurred rapidly and definitively. Are you moving around by the winds of change or defining your own change and how you can take control of your life?
The first step is becoming aware of our mindset and consciously choosing to develop a mindset that will help us move forward with creating our intentional life. If we allow ourselves to remain stuck in the flow of things, we are abdicating our choices to circumstances. All the advice in the world about how to get the most out of life is worthless if we don’t take responsibility for the choices we make, or we allow those choices to be made for us.
For us to emerge from these experiences and thrive, not just exist, we need to think about and plan for who we are now and who we want to be in the future. We can start by practicing mindfulness and reframing our mindset.
If you are totally happy with yourself and your ability to navigate the new normal, I suggest you stop reading here. But before you go, describe your strategies for being in control of your life and what makes you feel secure in your abilities to move forward with confidence.
If you’re still reading, here are five ways changing your mindset to an abundance or growth mindset can improve your life.
- You aren’t afraid to step out of your comfort zone. Changing your mindset to one of growth allows you to see the many different paths available to you in whatever you are seeking, whether it is job advancement, creative outlets, or something more personal. This allows you to move forward rather than being stuck in the same place.
- You become comfortable sharing ideas without feeling threatened or intimidated, which leads to better choices, environments, and relationships.
- Changing your mindset to one of growth helps you build better personal and romantic relationships. You realize people will always have differences. You learn that a relationship involves learning about and from each other.
- You’ll begin to judge yourself and others less. You won’t have time to waste on judging others are saying or doing. Instead, you’ll be able to focus on making progress in your life.
- The change to a growth mindset allows you to accept constructive criticism for what it is and use it for personal growth. You become more confident because you won’t need validation to reassure you that you’re doing it right.
You can change your mindset. And it will improve your life. Your skills can be cultivated, learned, practiced, and grown. You no longer worry about what will happen. Instead, you will commit to the process of taking action and learning along the way.
Changing your mindset helps you to step out of your comfort zone to go after what you want and believe you will get it.
Is your mindset helping or hindering you at this point in your life?
One of the most impactful practices we can adopt is that of journaling. Daily expression of our thoughts on paper can be cathartic in so many ways. It can reveal much about ourselves. And it can help us develop the habits we need to shift our mindset to one that serves us well and will continue to do so throughout our lives.
I invite you to take a look at my “Habits and Mindset Journal”.
Is this a tool that will help you shift your thinking to a mindset that will continue to improve your life? I encourage you to look it over and make the best decision for you.
Here’s to the peace and joy of your new and improved mindset!
by Vicki Peel | Aug 6, 2023 | Lifestyle |
In only ten minutes, you can create a morning routine that will put you in the right mindset to conquer your day. Jumpstart your day with these simple routines to prepare your mind.
As your feet hit the floor every morning, say to yourself “It’s gonna be a great day!” I have this phrase on my bedside table to remind me that if you start your day in a positive mindset, it propels you through the day in a positive manner.
Minute 1 – Drink the Water
Start keeping a large glass of water beside your bed. Before you even get out of bed, drink the water. Your body is dehydrated after a long night of repairing itself, and you need to replenish that. Drinking water will also help reduce the morning fog and grog that follows so many into their workday despite multiple cups of coffee.
Minutes 2-3 – Do the Breathing
Now that your body is rehydrating take a few minutes to do simple breathing exercises. This is as easy as timing your breaths to take six to ten deep breaths through one minute. Timing your breaths will force you to focus on your breathing and your body. Helping you to wake up and calm yourself for your day.
Minutes 3-6 – Stretch the Body
Gentle stretching will get your blood flowing and your body energized. This will also help to ease you into the process of getting ready and the day ahead. Stretching has long-term health benefits as well including better circulation and flexibility overall.
Minutes 6-9 – Give Thanks
Take a few moments to reflect on what you are thankful for. You don’t have to write these down or keep a record on your phone. Just take a few moments to single in on aspects of your life you are thankful for and why. This will put a positive spin on your day and keep you present through the difficult moments.
Minute 10 – Visualize the Success
Visualizing the successes you wish to have through the day will cement them in your mind and boost your confidence level. They don’t have to be big successes. Just see yourself completing daily tasks with ease to secure the outcome you desire.
You may not have hours to devote to morning routines, but you can spare ten minutes of your morning to starting off on the right foot (or mindset). Your personal morning mindset may take even less than ten minutes, but the benefits can last all day. Consistently devoting your time to these few minutes can change your life – for the better.
Need more help with setting your mind on your personal success journey?
Check out my “Habits and Mindset Journal”. It’s a great way to set your life course and it’s easier than you think.
Check it out HERE. Then let me know how you benefitted.
Here’s to the peace and joy of your new morning mindset!
by Vicki Peel | Jan 5, 2023 | Home, Lifestyle |
Does your home evoke “a quality of coziness and comfortable conviviality that engenders a feeling of contentment or well-being”?
In other words, is your home a haven from the chaos of the world, a place that nourishes your soul and uplifts your spirit?
If so, your home has hygge!
What is Hygge?
And your first response may be “what the heck is hygge”? (It’s pronounced “Hoo-gah”, by the way. I know – how can something spelled like that be pronounced “Hoo-gah”!?)
“Hygge… is a Scandinavian way of life that celebrates coziness, shared meals, and companionable interactions with loved ones. Emphasizing warmth, kinship, and an appreciation for the little things, hygge is a perspective on life that started in Denmark and has contributed to the nation’s consistently high happiness ratings. Now, Americans are turning to hygge as a way to find happiness from within.” ~ Brinton Parker, (December 10, 2019),11 Ways to embrace the hygge lifestyle this season. PopSugar
Hygge is a great way to embrace self-care that extends to all family members. Think about all the things you love about your home and the things you like to do there that provide that much-needed extra layer of comfort.
How to Get Hygge
While there many ways to create hygge in your home, here are a few ways my home has hygge, supporting and comforting me:
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- Time alone in the comfy leather chair in my office for journaling my thoughts and renewing myself spiritually
- Sipping on a warm cup of cocoa with mini-marshmallows
- Decorating my home with items of personal family memories (I’ll show you around sometime and point out all the “old things” that are so special to me!)
- Watching HGTV – any shows on HGTV (personally, I love Ben and Erin on Home Town, among many others!)
- Putting on an eye mask and listening to soothing music as I take a short afternoon nap
- Curling up (OK – I mean metaphorically curling; it has been a long time since my knees allowed me to actually curl up!) with my iPad to play Candy Crush, Soda Crush, Spades and Castle. (I’m ashamed to tell you how high I’ve gotten on Candy Crush. I am working to curb my “addiction”.) And I love playing Sudoku and Kakuro. There is just something satisfying about being able to solve one of these puzzles.
Now, how about you? What makes your house hygge, even if you don’t call it that? How is your house a haven from the outside world. Comment or email me at vicki@herlifehacks.com and let me know one or two things on your hygge list
Want to know more about hygge? Here are links to a couple of resources about hygge.
Coloring books are very comforting activities on the hygge list of a lot of people. Check out this hygge coloring book:
Think about your home and hygge. Is it hygge in its current condition? What could you do to make it more calming and comforting?
Disclosure: My blog posts sometimes contain affiliate links. This means I earn a small commission if you click through and make a purchase, which is at no additional cost to you. Thank you!
I’m Vicki Peel, former home economics teacher and educational administrator. If you are not receiving my emails, coupons, and freebies, look for the Subscribe block (below right) and submit your contact information. I will not share your information with anyone, and all the content you will receive as part of our community is free. I may occasionally promote someone else’s paid content, offer a product for your consideration or share an item that I think might be of use to you. However, you are under no obligation to purchase anything – ever. So, sign up now so you won’t miss anything!
https://HERLifeHacks.com
by Vicki Peel | Sep 27, 2022 | Lifestyle |
What do you want? What do you really, really want?
Can you answer that question, or is it one you don’t dare to even think about? Maybe you think you can’t have what you want. Or you don’t deserve more than you have. Or maybe, just maybe, your religious upbringing tells you that you are selfish to want things when others are suffering. Or is there another reason?
I remember daydreaming a lot when I was a child. I would go into a rarely-used room in my home, lie across the bed and look out the window, and daydream. Or I would climb upon the roof of the chicken house and look at the clouds and daydream. I thought about what my life would be like as an adult, who I would marry, what my children would be like, and the kind of house I would own. I even picked out names for my children!
Did you daydream as a child?
But what about as an adult? Do you still daydream? Or do you dare?
I admit that dreaming about what I want is something that I would not allow myself to do for most of my adult life. I thought it would be selfish or that it would be wrong to ask God for things I merely wanted and didn’t need.
But why not have dreams and expect them to materialize? And how can you do that?
Visualization
First, you need to practice visualization.
Connie Ragen Green wrote this in “Morning Routines and Visualization”.
“Visualization is the technique of picturing a goal in your mind in detail so that you can manifest this change in your life. Sound hard? Really, it’s not.”
Visualizing what you want is a major first step in getting what you want. See yourself in the future and how you would feel having achieved your dreams.
The Visualization Process
The Visualization Process is this simple:
- Start with a goal
- Imagine the goal
- Revisit the goal
- Accept the reality of the goal already completed
- Experiment with different techniques (meditation, vision board, etc.)
A great way to implement the visualization process is to create a Vision Board. Vision boards are how you can use your creativity to let your dreams grow.
What Exactly is a Vision Board?
The most basic definition of a vision board is just this: It’s a collection of images, quotes and symbols that have meaning to you and which bring out feelings of joy, peace, love and happiness. They represent your dream life.
Vision boards come in many different formats, both digital and physical.
Images. By far the most common item to find on vision boards, images can be photos, drawings, mind maps, sketches or anything else that has some meaning for you.
For example, if world travel is one of your goals, you might include photos of historic landmarks you want to visit, or airplanes or ships (imagine the feeling of freedom associated with those). If you dream of retiring young, then a photo of you and your family relaxing on the beach will serve as a happy reminder of what life will be like when you no longer have to work.
Motivational messages. You’ve seen those motivation posters that say things such as, “Challenge: Always blaze the trail; never follow the path.” For some people, these messages can be extremely powerful. When you face a rough patch, simply remembering that phrase can be enough to get you fighting again.
Inspiring quotes. Inspiration is different for everyone. For some, the greatest source of inspiration is the Bible. For others, words of encouragement from industry leaders or historical figures is uplifting. You can have fun with these, too. Maybe your best inspiration comes from the notes inside a Dove candy bar or a fortune cookie. Whatever makes you smile or brightens your day is a good fit for your vision board.
Everything else. What else inspires or motivates you? The blue ribbon your grandmother’s quilt won at the state fair? A small vial of sand from that secluded beach you’ll retire to someday? Your daughter’s baby shoes? Vision boards can include these treasures as well, you just might have to be a little creative when it comes to adding them.
The Power of a Vision Board
That which we focus on we attract more of. We’ve known for decades that daydreams have power, and that purposeful visualization is the key to greater success in every area of life.
If you spend all your time worrying about money, it seems to slip right through your fingers. If you obsess over your weight, the pounds stubbornly hold on. And if you daydream about relaxing in the Caribbean sun, well, you’re a lot more likely to find yourself on a beach chair in the near future.
Like anything though, effective visualization takes practice. A vision board can help kick start those creative visualization skills.
When you create your vision board, regardless of which of life’s aspects you’re focusing on, be sure to look for images and words that make you feel the way you imagine you’ll feel when you achieve your goal. It’s not about what you want to have. It’s about how you want to feel.
Creating a Vision Board
Creating a vision board can be as simple as cutting photos out of a magazine and tacking them up on your office bulletin board, or it can be as complex as a hand-made frame with personal photos and trinkets.
- Digital: Created with software designed for the task. Ease of use is the obvious benefit with this kind of vision board, because you can quickly add and edit your board.
- Physical: Paper, bulletin boards, whiteboards, or even a wall in your home with hanging pictures. Your creative options are endless here, but your vision board will obviously be less portable.
- Mobile: Created on an app made for tablets and phones. The advantage here is that you’ll have your vision board with you everywhere you go.
Before you begin though, here are the most important things to remember about your vision board.
- It’s yours. There is no right or wrong way to create your dreams.
- Dream big! Your vision board should not be filled with things that you could easily attain next week. A new cell phone has no place on your vision board.
- You have to spend time with it. A vision board is a living document, and it will work better when it has your attention for at least a few minutes every single day.
Whether you choose to create a stunning collage of individually framed images you carefully collect over the course of a year, or you build it on your iPad from stock photos, give vision boards a try. You might just be pleasantly surprised at the power they can wield in your life and your business.
Here’s a beautiful printable journal to get you started: “My Life – My Vision”. Click on the title or Image below to get your FREE copy!
Disclosure: My blog posts sometimes contain affiliate links. This means I earn a small commission if you click through and make a purchase, which is at no additional cost to you. Thank you!
I’m Vicki Peel, former home economics teacher and educational administrator. If you are not receiving my emails, coupons, and freebies, look for the Subscribe block (below right) and submit your contact information. I will not share your information with anyone, and all the content you will receive as part of our community is free. I may occasionally promote someone else’s paid content, offer a product for your consideration or share an item that I think might be of use to you. However, you are under no obligation to purchase anything – ever. So, sign up now so you won’t miss anything during our July through September focus on LIFESTYLE!
https://HERLifeHacks.com
