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Anti-Aging Hacks: Eat & Drink For A Youthful Glow

 

 

Have you ever met someone new, they tell you their name, and at some point later in the night you happen to learn their age, and you immediately think to yourself “Damn she looks good for her age, what is her secret?”

Some people will come right out and ask what is their secret, while others will keep it inside, silently trying to figure it out, hoping it is just due to “good genes”!

Well, I tend to have a big mouth when I am interested in something, and I also tend to have a hard time shutting up when I am passionate about understanding something. So, I have asked many people what their “secrets” are when it comes to the habits, routines and rituals of people I view as successful.

You look amazing for 55?

Good luck shushing me up. I need to know what you do and how you do it!

Check out some of these habits of our forever youthful sisters and learn some new anti-aging hacks!

 

Cytokinins & Coconut Water

Cyto WHO? Yes…Cytokinins. Basically these are plant hormones found in plants (like the coconut, my FAVE) and studies show these compounds may have anti-aging benefits and may help to ward off cancer.

Where to get your Cytokinin fix?

My absolute favorite source is from the Coconut. Unfortunately, since I do not reside on a tropical island, I do not have access to coconut trees on a daily basis. But, I HIGHLY encourage you to incorporate coconut water into your diet! Check out this page here to read about my favorite coconut water beverage.

This is not to be confused with coconut milk, as these are entirely different. While both have major health benefits, I prefer Coconut Water because of its low caloric content, mild flavor and super refreshing qualities. Coconut water is also high in potassium, magnesium, calcium, antioxidants and amino acids, which are the building blocks of protein. In fact, coconut water contains a higher level of the amino acids alanine, cysteine, and arginine than regular dairy milk…did I mention it is super low in calories?

Drink up, and pretty please replace those sugary sports drinks with some delicious, all natural, ultra refreshing coconut water!

Collagen Protein

It is very hard these days to discuss anti-aging hacks and to not hear the term collagen pop up in one way or another. The reason for this is that collagen is amazingly important for our body, especially if your goal is to maintain a youthful look.

Collagen is, in essence, the glue that holds us all together. Seventy percent of our skin is made from collagen, and as we get older, our collagen levels begin to drop. Studies have shown that by the time we turn 21, our production of collagen starts to decline. And by the time we turn 60, well ladies, we have about half as much collagen as we did when we were just turning 21! The good thing is that there are many ways to incorporate collagen into our diets in multiple formats ranging from pills to drinks to protein powders.

Speaking of anti-aging, collagen is excellent in aiding to hide cellulite and stretch marks by generating stronger and thicker skin. Collagen has been shown to also help with sun damage on the skin, and to aid with the growth of hair and nails. Supplementing with collagen is also awesome for joint and bone support. The reason for this is that collagen helps to connect our bones to our tendons and ligaments. With strong connections, you are less likely to suffer from fracture related incidents, arthritis, and other inflammatory conditions in the body.

 

Bone Broth Collagen

Here is the really good stuff! Let me back up first start by explaining what exactly bone broth is, and why it is one of my all time favorite products.

Essentially, bone broth is a homemade broth that starts with a pot of water that has been simmering with the bones and connective tissue of either cows, chickens or sometimes fish.

It may sound strange, but it is delicious and highly nutritious (it tastes similar to chicken or beef broth). It is full of minerals and nutrients (like calcium, magnesium and phosphorus), but most importantly collagen (see above).

When collagen is cooked, it turns into gelatin, which is chockfull of amino acids, the building blocks of protein. In addition to being high in all natural protein, bone broth has also been shown to be fantastic for your gut health and the fight against inflammation in the body. It helps boost the immune system, ward off Osteoporosis, helps with joint problems, and similar fabulous for your skin and nails.

 

Bone Broth Collagen Vs. Collagen Peptides

Both of these protein sources are excellent, and you really can’t go wrong with either (unless you are Vegetarian, then this is not for you. It is impossible to get collagen protein from non-animal sources).

Basically, collagen peptides provide collagen from only one source, typically from bovine (cow) hides. Most decent bone broth collagen powders will provide three types of collagen from different sources, usually from cow, beef and turkey.

I have tried many types of bone broth collagen powder, and my favorite is by Ancient Nutrition (I love the vanilla)! I usually just add half water and half almond milk to my shaker, it is really good.

Jojoba Oil For Younger Skin

When it comes to removing my makeup every night, or refreshing my face in the morning before I start the day, I 10000% recommend picking up some organic Jojoba oil.

It is inexpensive, and literally makes your face glow.

Jojoba oil is the best moisturizer I have ever used, and has been shown through dermatological tests that it can help with the fading of superficial facial lines, wrinkles and fine lines. This all natural oil increases the skin’s suppleness and can help in the fight against acne, an added bonus.

While I am still a fan of coconut oil as a moisturizer, I have since moved onto Jojoba oil as my new favorite, as it is not as greasy and is quickly absorbed into the skin. Jojoba oil is a perfect anti-aging hack because its composition is most similar to our own natural skin oils, so it penetrates quickly and leaves behind a smooth and glowing face, without clogging your pores!

Feel younger yet?

If you aren’t convinced yet, I encourage you to check out my product review page here, and read my honest opinion on these products. As I mentioned in my About page, I am an everyday chick, just trying to find a way to look and feel my best. And I am passionate about sharing my experience with all of my sista’s out there.

What you put in your body matters and what you put on your body matters, I promise you it does. Take your time, do your research, and make the healthiest choices that you can.

I’d love to hear some feedback from you.

Leave your comments or questions below, I would love to connect!

All the best,

Lisa

 

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**This post is for informational purposes only and is not intended as medical advice. Please consult your healthcare provider for recommendations related to your individual situation.**

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About Affiliate Links: 

In 2015, the Federal Trade Commission released their new rules for Disclosure ComplianceThese rules are set in place to ensure that readers or viewers of web media (blogs, Youtube videos, etc.) know if the blogger/presenter is sponsored, endorsed, or partnered with a different company. In blog terms, the readers need to know if the blogger is making money by sharing a link or product.

In compliance with the FTC guidelines, please assume the following about links and posts on this site: Any of the links on wearewellnesschick.com are affiliate links of which I receive a small compensation from sales of certain items.

What are affiliate links?

Purchases are made on external affiliate company websites: When a reader clicks on an affiliate link located on .com to purchase an item, the reader buys the item from the seller directly (not from wearewellnesschick.com). Amazon and/or other companies pay wearewellnesschick.com a small commission or other compensation for promoting their website or products through their affiliate program.

Prices are exactly the same for you if your purchase is through an affiliate link or a non-affiliate link. You will not pay more by clicking through to the link. 

I use two main types of affiliate programs:

1. Amazon affiliate links.

Wearewellnesschick.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon properties including, but not limited to, amazon.com. Amazon offers a small commission on products sold through their affiliate links.

If a blogger links to an Amazon product (with a special code for affiliates embedded in the link), and a reader places an item in their “shopping cart” through that link within 24 hours of clicking the link, the blogger gets a small percentage of the sale. Amazon links are not “pay per click.” If you click on the product link and stay around Amazon and purchase something else, however, I will get commission on that sale.

Anytime you see a link that looks like astore.com/… or amazon.com… it can be assumed that it is an Amazon affiliate link.

2. Product affiliate links. 
These affiliate links work the same way: if you click the link and buy the product, then the blogger gets a percentage of the sale or some other type of compensation. Things like e-book bundles, e-courses, and online packages are usually affiliate links, as well. Again, prices are not different if you use these affiliate links. You will not pay more by clicking through to the link. These links are not “pay per click”, unless otherwise denoted.

What about sponsored content?

I do not write sponsored posts. I want to bring you real, unbiased information. However, if a post is sponsored by a company and it is a paid sponsorship, I will disclose this clearly in the beginning of the post.

Jogging For Beginners-A Quick Guide To Get You Moving

 

 

Feel Awesome. Look Fabulous. Be Healthier. Have Fun.

I promise you, this over-hyped concept IS possible. There are millions of experts out there who will tell you what the best way to get to this level is, and I am sure most of them are full of excellent strategies and truly do know what they’re doing.

However, let me say this…the one thing I have learned on my journey is that fitness and lifestyle are not a one size fits all.

Not everyone is starting from the same point, therefore, routines must be altered to meet the individual at their starting point. A little over a year ago, after finding out I had essential hypertension, I decided to forgo my normal gym routine that included mostly weights and not much cardio, for straight cardio. I fell in love.

Full disclosure: I am not a marathon runner, nor do I run an excessive number of miles. But, I have found a simple, attainable routine that literally anyone can start, and it seriously WILL change your mindset and your body. Check out the guide below for jogging for beginners, and let me know what you think!

What Do I Wear On My Feet?

Before you hit the ground running (literally), you will want to make sure you have a good pair of running sneakers. When I first started playing around with jogging, I did not do this, and ended up hurting my ankle. I was using my year old, basic Asics sneakers. They were always comfortable so I figured they would be great for running, but they were not.

My advice is to search for a pair that has a lot of room for your toes. This is crucial because when you run, your feet swell, so you want to look for about the length of your thumbnail space between your longest toe and the front of the shoe. Also important to consider is to ensure that the shoe flexes right and feels firm. If it does not, or if the show is not a good fit, you can easily sprain your ankle or take a tumble.

After my first week of jogging, I realized I needed to get a decent, but not overly priced pair, so I picked up a pair of Reebok’s Forever Energy for just about $100, and have loved them since. You can scoop them up from Amazon, they are very cute and have a good variety of colors you can choose from.

 

Why Jogging?

The definition of jog means simply to run at a steady gentle pace, especially on a regular basis as a form of exercise. This is not sprinting, nor is it speed walking. These modalities are all different and do offer a variety of benefits, but for me, jogging is simply awesome, and a great starting point for beginners.

Reason #1: A study by the Mayo Clinic has shown that females that run up to 6 miles a week may add anywhere from 3-6 years to your life. We’ll start there, should be reason enough, right?

Reason #2: Obviously, jogging will burn those calories. Burn baby burn!

Reason #3: Your skin will thank you! Did you know that jogging stimulates circulation, therefore helping to transport oxygen to the skin, while flushing out (detoxing) waste and some nasty remnants of oxidative stress? You will start to notice clearer skin and a natural glow.

Reason #4: Don’t want to look old? Start jogging… it will reduce stress and slow down the aging process, inside and out.

Reason #5: Starting a jogging routine will help your body in the fight against insulin resistance. When you are insulin resistant, your body’s cells no longer respond to the insulin knocking on their door, asking for them to let the sugar inside so it won’t be floating around in the blood.

When this happens, it is kind of like the boy who cried wolf concept…you come knocking on my cell door so many times with all this sugar (from carbs), I am going to stop taking you seriously, therefore not letting you in. The result? High blood sugar, and you are now on the road to type 2 diabetes. Which often goes hand in hand with being overweight. Insulin is the “fat storage hormone,” so anytime you eat something that causes an insulin release, it is essentially telling your body to store it as fat.

For more on that, click on this —> https://www.dietdoctor.com/what-and-when-to-eat-to-reduce-insulin

Reason #6: Toned calves, carved quads (thigh muscles), toned firm tushie. ‘Nuff said.

Reason #7: Developing a solid jogging routine will help increase your bone density, which is huge in preventing Osteoporosis related fractures, which is a common condition in post-menopausal women.

Reason #8: Jogging is AMAZING for your overall cardiovascular health. It has been shown to lower blood pressure, and helps in the prevention of strokes and heart disease in women.

What To Do–Track Vs. Treadmill

Track: Walk one, jog two, walk one, jog two, walk one, jog two, walk one, jog two. That is it.

When all is said and done, this equates to jogging two miles and walking one.

Like I mentioned earlier, I am not crazy with it, and it really is attainable for most people if you get yourself in a goal driven mindset. It is not comfortable in the beginning, but when you’re done you truly feel like you have climbed a mountain because you have reached the finish line! This feeling quickly becomes addicting.

For some, the 1:2 routine may not be challenging enough, and that is cool. All I know is that this routine works for me, and I have noticed SIGNIFICANT toning of my legs and rear. And you do not need to be a trained marathon runner to make it work for you. If you need to start off with a 1:1 (walk one, jog one) routine, then definitely do that and work up to what you’re comfortable with.

This can really be tweaked as you become better acclimated to jogging, and you can increase your jogging time against the one lap of walking. I like the walking lap in there because it is along the lines of interval training, which is focused on increasing your heart rate and then bringing it down, then back up, etc.

Always pay attention to your body, and stop if you need to rest. Always. And obviously, drink plenty of water.

Treadmill: I always prefer jogging outside because I absolutely love vitamin D and breathing in the fresh air and seeing the trees and grass (also fantastic for your mindset and mood), but there are times when the weather doesn’t cooperate, so to the gym I go. This 1:2 routine can easily be translated into the treadmill.

I start off with the walking “lap,” by adjusting my incline to 6.0 and I walk at a speed of 3.8 for 5 minutes. When I hit the 5-minute mark, I bring my incline back down to 0.5 and the speed to 6.0 and I jog for 5 minutes.

I repeat this four times, and by the time I am finished, this is roughly equivalent to my outside routine at the track.

Runners High Broken Down

You have probably heard the term “runners high.” Prior to my experience with jogging, I had never experienced this. It is a real thing, and while it is a subtle feeling of overall contentment, when I do not get my jog in, I feel a difference in my mindset.

When I start off my day with my 1:2 jog, I have elevated alertness, and am much more driven to make wise choices about what I put into my body throughout the day.

Studies also show that jogging before an important task, such as studying, taking a test, or giving a presentation, helps us perform better because we are better able to access the stored information in our brains…blame it on the improved circulation!

Running releases endorphins, which we know are the chemicals that make us feel awesome. Just getting in a 30-minute jog can help reduce feelings of anxiety and stress, and serve up a simply great vibe.

Ready, Set, Go…

So what are your thoughts on this simple guide about jogging for beginners? Have I convinced you yet?

If you want to feel more of a sense of calm and peace throughout your day, to really experience that addictive “runners high” impact, and to begin to glow from the inside out, I urge you to give it a shot.

The end result is an unbelievable feeling of accomplishment and pride in pushing yourself further than you thought you could ever go. That was my honest experience with it, and I am sure yours will be the same.

Feel free to leave a comment or question below, I’d LOVE to hear what you’re thinking.

Stay well <3

Lisa

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**This post is for informational purposes only and is not intended as medical advice. Please consult your healthcare provider for recommendations related to your individual situation.**

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About Affiliate Links: 

In 2015, the Federal Trade Commission released their new rules for Disclosure ComplianceThese rules are set in place to ensure that readers or viewers of web media (blogs, Youtube videos, etc.) know if the blogger/presenter is sponsored, endorsed, or partnered with a different company. In blog terms, the readers need to know if the blogger is making money by sharing a link or product.

In compliance with the FTC guidelines, please assume the following about links and posts on this site: Any of the links on wearewellnesschick.com are affiliate links of which I receive a small compensation from sales of certain items.

What are affiliate links?

Purchases are made on external affiliate company websites: When a reader clicks on an affiliate link located on .com to purchase an item, the reader buys the item from the seller directly (not from wearewellnesschick.com). Amazon and/or other companies pay wearewellnesschick.com a small commission or other compensation for promoting their website or products through their affiliate program.

Prices are exactly the same for you if your purchase is through an affiliate link or a non-affiliate link. You will not pay more by clicking through to the link. 

I use two main types of affiliate programs:

1. Amazon affiliate links.

Wearewellnesschick.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon properties including, but not limited to, amazon.com. Amazon offers a small commission on products sold through their affiliate links.

If a blogger links to an Amazon product (with a special code for affiliates embedded in the link), and a reader places an item in their “shopping cart” through that link within 24 hours of clicking the link, the blogger gets a small percentage of the sale. Amazon links are not “pay per click.” If you click on the product link and stay around Amazon and purchase something else, however, I will get commission on that sale.

Anytime you see a link that looks like astore.com/… or amazon.com… it can be assumed that it is an Amazon affiliate link.

2. Product affiliate links. 
These affiliate links work the same way: if you click the link and buy the product, then the blogger gets a percentage of the sale or some other type of compensation. Things like e-book bundles, e-courses, and online packages are usually affiliate links, as well. Again, prices are not different if you use these affiliate links. You will not pay more by clicking through to the link. These links are not “pay per click”, unless otherwise denoted.

What about sponsored content?

I do not write sponsored posts. I want to bring you real, unbiased information. However, if a post is sponsored by a company and it is a paid sponsorship, I will disclose this clearly in the beginning of the post.

Juicing Without A Juicer: A Hands On Approach To Health

If you are someone like me, you probably do not own a juicer. Not that I have anything against a juicer, I think they are practical, time efficient, and do not necessarily have to cost a lot of money. In fact, you can order an inexpensive version of a juicer just about anywhere. It is important to note, that juicing without a juicer is indeed possible. And I sort of stumbled on this new ritual of mine by accident.

A couple of months back, I was looking up health concoctions to help in the morning when I had a few too many glasses of wine the night before. Now, when I was in college mind you (or once in a while now if I meet friends for brunch), the solution to this was ALWAYS simple: a bloody Mary, duh! But now, I am really on this mission, more than ever, to put the highest quality ingredients into my body, because when I do, I feel better, I perform better at whatever my day entails, and I look better with a healthy glow! Seriously, it is sooooo true. I started hearing a lot about celery juice, and decided to try it on my own. I wanted to be sure I liked it before I invested in a juicer, so I discovered just how to juice anything without a juicer!

What you will need:

  • Blender. I use the Ninja Professional Blender 1000W model, which is actually their most basic model. It is not cheap, but it is also not as expensive as some of their other products. And honestly, for this purpose, it does exactly what I need it to do, and literally blends an entire pack of celery in under one minute. Definitely worth the investment.
  • Any fruits or vegetables that you want to juice (preferably organic when you can).
  • 1/4-1/2 cup of filtered water
  • A cheesecloth/nut milk bag

Follow These Steps To Juice Without A Juicer:

First and foremost, you want to wash thoroughly what you plan on blending and juicing. Next, fill up your blender with what you plan on using, and add a quarter cup to half a cup of filtered water. I add the water because it helps the blades catch the food. I put the blender on high and let it do its trick for about 30 seconds, depending on what I am blending.

After the ingredients are blended together, I will pulse them a few times for good measure and now I am ready to juice!

When you are done blending, it will look like a chunky, unappetizing mess in the blender. Don’t panic, this is exactly what it is supposed to look like. What I do next is place the bowl in the sink, hold the nut milk bag (or cheesecloth) over the bowl, and pour the blended contents into the nut milk bag/cheesecloth. You will notice that right away juice starts to come out of the bottom of the bag into the bowl, magic! But you will want to work the bag, and really squeeze all the juice out of the bag into the bowl until most of it is drained from the bag.

It truly felt like magic the first time I did this with just celery. What you will be left with is a bag full of the “guts” of the vegetables or fruits of what you blended. I dump these leftovers into the garbage, rinse my nut milk bag/cheesecloth (usually turning it inside out and running under warm water), and then let it air dry. Then I pour my juice into air tight mason jars and store in the refrigerator. Repeat as necessary, depending on how many juices you want to make.

Why Do I Juice Without A Blender?

Simple. I think it is very enjoyable. It takes a few more minutes than just using a juicer because it adds a second step by having to chop and blend first, but I really do like the process. It feels rewarding to me when I am in the final step of the process and get to actually squeeze the juice out of the bag and feel all the nutrient dense liquid coming out of what was once just a bunch of solid fruits and/or vegetables. I feel  a sense of connection to my food, and being able to partake in the process feel fabulous.

The extra steps may not be for everyone, but it is worth looking into for those people who may be on a budget and already have a blender, but aren’t ready to invest in a juicer yet.

I picked up my nut milk bag from Ellie’s Best and it has been a complete game changer. It’s super affordable at $13.97 a pop, and it lasts forever!
 

Continue reading below to see my absolute favorite recipe for juicing without a juicer!

My Delicious Daily Drink:

  • One whole organic cucumber. After washing the cucumber, I cut it into slices before blending and I leave the peel on. The peel and seeds are the most nutrient-dense parts of the cucumber because they are full of fiber and beta-carotene. Beta carotene is an antioxidant that helps with immunity, the skin, the eyes and studies have shown it can aid in the prevention of cancer.
  • A whole pack of organic celery. I first cut off the base and then wash all the stalks. I cut them into smaller pieces, and leave on the leaves on the end as they are very nutrient dense as well.
  • Two to three beets cut into smaller pieces after washing.
  • Ginger. I buy a piece of ginger root from the grocery store and will cut off a small piece, about the size of a quarter, and blend it.
  • Lemon. I peel the skin off of a whole lemon and toss it into the blender.
  • Turmeric. I use a good amount of this odorless and tasteless super food into the blender! I am pretty positive that you have heard of turmeric and it’s amazing health properties by now if you are reading this post!
  • Cayenne pepper. This may sounds strange, but it adds an interesting, ever so subtle kick at the end of your sip. I personally LOVE spicy food, so I may add a bit more cayenne than most (remember from the beginning I mentioned I love a bloody Mary now and then…?) but you can easily adjust this to your liking. The active ingredient in Cayenne pepper is called capsaicin and can help boost your metabolism, may lower blood pressure and also help to reduce hunger. What have you got to lose?

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**This post is for informational purposes only and is not intended as medical advice. Please consult your healthcare provider for recommendations related to your individual situation.**

———————————————————————————————–

 

About Affiliate Links: 

In 2015, the Federal Trade Commission released their new rules for Disclosure ComplianceThese rules are set in place to ensure that readers or viewers of web media (blogs, Youtube videos, etc.) know if the blogger/presenter is sponsored, endorsed, or partnered with a different company. In blog terms, the readers need to know if the blogger is making money by sharing a link or product.

In compliance with the FTC guidelines, please assume the following about links and posts on this site: Any of the links on wearewellnesschick.com are affiliate links of which I receive a small compensation from sales of certain items.

What are affiliate links?

Purchases are made on external affiliate company websites: When a reader clicks on an affiliate link located on .com to purchase an item, the reader buys the item from the seller directly (not from wearewellnesschick.com). Amazon and/or other companies pay wearewellnesschick.com a small commission or other compensation for promoting their website or products through their affiliate program.

Prices are exactly the same for you if your purchase is through an affiliate link or a non-affiliate link. You will not pay more by clicking through to the link. 

I use two main types of affiliate programs:

1. Amazon affiliate links.

Wearewellnesschick.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon properties including, but not limited to, amazon.com. Amazon offers a small commission on products sold through their affiliate links.

If a blogger links to an Amazon product (with a special code for affiliates embedded in the link), and a reader places an item in their “shopping cart” through that link within 24 hours of clicking the link, the blogger gets a small percentage of the sale. Amazon links are not “pay per click.” If you click on the product link and stay around Amazon and purchase something else, however, I will get commission on that sale.

Anytime you see a link that looks like astore.com/… or amazon.com… it can be assumed that it is an Amazon affiliate link.

2. Product affiliate links. 
These affiliate links work the same way: if you click the link and buy the product, then the blogger gets a percentage of the sale or some other type of compensation. Things like e-book bundles, e-courses, and online packages are usually affiliate links, as well. Again, prices are not different if you use these affiliate links. You will not pay more by clicking through to the link. These links are not “pay per click”, unless otherwise denoted.

What about sponsored content?

I do not write sponsored posts. I want to bring you real, unbiased information. However, if a post is sponsored by a company and it is a paid sponsorship, I will disclose this clearly in the beginning of the post.

Deep Breathing For High Blood Pressure-Three Simple Tricks

High Blood Pressure, HBP, Hypertension, HTN, and HT. These are all names for a condition that until last year, I thought was only for “old people.” WRONG.

High blood pressure, often referred to as the “silent killer,” can go on for years and years in a person with zero symptoms. That is pretty scary, considering the severity of it. Of course, we live in an age where medications are available, and while high blood pressure medications can help maintain a healthier reading, deep breathing for high blood pressure is also a very effective means to manage those scary numbers. I was diagnosed with what is called Essential Hypertension, meaning it is caused by genetics and not lifestyle, and reluctantly started taking a Rx for it. I am not a fan of being on any medication, but my numbers were so high, I had no choice (155/130ish). However, being the naturally curious wellness driven individual that I am, I used my interest and basic experience with meditation to research and experiment with deep breathing for high blood pressure. Check it out.

 

How It All Comes Together

Inhale, exhale, repeat. We do it all day, every day, without giving it a thought. This is the magical workings of the autonomic nervous system, which is responsible for all the involuntary actions we do, such as breathing and digestion. Within the autonomic nervous system are two interrelated parts, the sympathetic and parasympathetic systems. The very basic difference is that the sympathetic nervous system prepares us for fight-or flight reactions, and the parasympathetic nervous system does the opposite. It slows us down and inhibits actions that require high levels of energy.

What happens when your sympathetic nervous system is turned on and you feel stressed? We’ve all been there. Our heart rate increases, we may start to sweat, our blood pressure increases, and our adrenal glands release hormones referred to as adrenaline to kick start us to either take flight or fight. Here are three methods to deep breathing for high blood pressure.

4-7-8 Breathing

This type of breathing was developed by Dr. Andrew Weil, and is based off of an ancient yoga practice called pranayama. It has been shown to decrease activity of the sympathetic nervous system and help the body relax. This is excellent for lowering high blood pressure, and is a great way to fall asleep at night if you’re laying in bed tossing and turning.

  1. Close your eyes and mouth and breathe in for four seconds, counting to four silently in your mind.
  2. Next, you are going to keep your eyes and mouth closed, holding your breath for seven seconds.
  3. Finally, exhale slowly, extending the release of air for eight seconds. Typically, a small “whooshing” sound may come out with the air, that is good and is a sign of stress and tension release.

Diaphragmatic Breathing

The diaphragm is the primary muscle used in the process of breathing. It is a dome shaped muscle that is located just below the lungs and heart. It contracts continually as you breathe in and out.

This form of breathing works on this important muscle and helps to make it stronger, while also relaxing the body and lowering stress levels. This form of deep breathing for high blood pressure can be done either laying down or sitting in a chair. You will want to follow these steps to ensure you are getting the most effective results:

  1. Place one hand on the upper part of your chest, and the other just below your rib cage. By placing your hands here, you will be able to feel your diaphragm move as you breath.
  2. With your mouth closed, breathe in slowly through your nose, feeling your stomach move out against your hand. (Your other hand on the top of your chest should not be moving).
  3. For the exhalation stage, you will purse your lips, as if you are about to whistle or gently blow out a candle, and tighten up your stomach muscles as you exhale slowly. It is helpful to imagine your stomach muscles falling inward. Again, you want to be sure your top hand is stationary.

30 Second Breathing

This method of breathing is probably the simplest to perform, and works most directly on the systolic blood pressure number (the top number). The idea behind this is to take six deep breaths within a thirty-second time frame. To put this in perspective, the average healthy adult takes 12-18 breaths per minute, which equates to roughly 6-9 breaths per 30 seconds. We don’t usually give this a second thought, let alone count how many breaths we are taking. This is why being mindful of our breath and learning to pay attention to our body as it moves up and down is half the battle.

  1. Sit or lay down in a quiet place.
  2. Close your eyes.
  3. Set a timer for thirty seconds.
  4. Take six deep breaths, exhaling slowly.
  5. Repeat as you feel your body needs.

The Upshot

These breathing techniques are effective at refocusing the mind to pay attention to our breath and what is happening in our body, instead of worrying about our day and what may or may not happen tomorrow. As we know, chronic worry and stress causes activation of the sympathetic nervous system and can have a negative impact on our blood pressure. So whether you have blood pressure as a chronic condition like myself, or just deal with the occasional stressful moment, deep breathing for high blood pressure can help tremendously to calm your body down and return to homeostasis…and that feels awesome

 

**This post is for informational purposes only and is not intended as medical advice. Please consult your healthcare provider for recommendations related to your individual situation.**

 

 

 

About Wellness Chick

Because Feeling Good Is Awesome.

 

Quick Intro

I think I was 18 when I bought my first self-help book (From Panic to Power, by Lucinda Bassett-great book by the way), and what I find the most odd is that here I am, in my mid-thirties, and I have not stopped seeking ways to do better, and feel better, and eat healthier, etc. I recently realized this path to wellness has no end, and that is a good thing, because what would happen after we reached that goal?

As human beings, as women, I believe that starting on a path that will challenge you to reach a goal, is as healthy as eating a bowl of kale, or drinking a glass of Pinot Noir (my favorite!) And I know how cliche this sounds, and I have definitely read about this concept in many of the numerous books and/or podcasts I have delved into…but I finally feel it. And feeling it yourself is so much better than reading about someone else telling you.

A little bit about me: Like I said, I am 35, not married, no kids, but I have a wonderful boyfriend who I live with (you betcha I’m waiting on that ring!), and an adorable sweet dog. My background is in counseling, and I also have a certification in transformational nutrition. But I am not here acting in any of those realms specifically, nor is this a ploy to ask for money or attract clients, I PROMISE. I am just here as a fellow woman of the world, finding my way, and looking to connect my two passions for seeking happiness and health.

Why Wellness Chick?

The journey to feeling good, inside and out, is difficult, and much easier said than done. I am still on the path to this idea of holistic wellness (whole body wellness–mind, body and spirit). I am not a perfect human, I have made many mistakes in my life, as we all have. We’re all on our own unique journey, full of ups and downs, after all, that IS the human experience.

What makes everything just a little bit easier is the idea of knowing we are not alone… and that there are women out there struggling with the same stuff…confidence, friendships, marriages, boyfriends, babies, careers, (or lack thereof of ANY of the above), body struggles, or just generally feeling lost, the list goes on and on and on! The point is, I think that a community of women to lift each other up, hear our struggles and not judge one another is half of the battle. Let’s face it, it is HARD to be a chick. We have so many pressures on ourselves, half coming from the outside world, but a LOT coming from within ourselves.

So in a nutshell, I am going to use this site as a platform to share my on-going journey to feeling awesome.

I want to talk about different experiences, strategies, products, foods, recipes, workout routines, anything and everything in this gigantic world of wellness! My hope is that in doing so, I will be able to connect with some women out there on a similar journey. There is no limit. So cheers to hopefully connecting with many of you and building a strong community of women looking to find whatever it is that lights us up and makes us feel great.

 

If you ever need a hand or have any questions, feel free to leave them below and I will be more than happy to help you out.

All the best,

Lisa

wearewellnesschick.com