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479-876-2020 One Eye at a Time. Helping you see better... 2692 Bella Vista Way, Bella Vista, AR www.visionsource-dryoos.com Senior Health Fair The Weekly Vista Wednesday, September 13, 2017 F 15C Simple, natural ways to lower blood pressure High blood pressure is a big prob- lem. According to the U.S. Centers for Disease Control and Prevention, roughly one in three adults in the United States has high blood pres- sure. In Canada in 2014, slightly less than 18 percent of Canadians ages 12 and older reported being diagnosed with high blood pressure. While such figures might be fright- ening, Johns Hopkins Medicine notes that there are some simple and natural ways for people to lower their high blood pressure. • Opt for heart-healthy foods. Instead of foods that are high in so- dium, eat a diet that is rich in whole grains, fruits, vegetables and lean proteins. Check labels before buy- ing prepared foods at the grocery store, as many such foods are high in sodium. • Look for foods that contain probiotics. Johns Hopkins Medicine notes that studies have linked foods that contain probiotics to healthy blood pressure. Probiotics are con - sumable live bacteria, and while studies regarding the relationship between probiotics and blood pres- sure are ongoing, researchers believe probiotics may produce chemicals that, when absorbed in the blood stream, may activate receptors in the blood vessels to lower blood pressure. • Lose weight. People with high blood pressure who are carrying a few extra pounds should know that research indicates extra weight can cause injury to the heart. Dropping those pounds, especially through physical activity that can boost heart health, can help men and women lower their blood pressure. Metro Creative How seniors can preserve their brains Physical activity and proper diet and nutrition can help people age 50 and older maintain their physical health. But there are also ways aging men and women can preserve brain health in an effort to prevent or delay the cog- nitive decline that affects millions of seniors across the globe. It's easy to overlook the importance of keeping the brain healthy. However, a decline in brain function can result in poor concentration, memory loss and a host of other issues. Sometimes, by the time symptoms present them- selves, it may be too late to reverse any damage. Research suggests that a combina- tion of nutrition and mental, social and physical activities may have a greater impact with regard to main- taining and improving brain health than any single activity. Harvard Medical School also states that volun- teering, caring for others and pursuing hobbies may benefit the brains of older adults. A study published in the Archives of General Psychiatry found participants who reported higher levels of purpose in life exhibited superior cognitive function despite the accumulation of abnormal protein depositions (amyloid plaques and neurofibrillary tangles) in the brain, a hallmark of Alzheimer's disease. Having a purpose also may help those who do not have Alzheimer's disease. In addition to the suggestions mentioned above, those who want to boost brain health can consider these strategies. • Start exercising the brain early on. A study published in 2012 in the British Medical Journal examined cognitive function in people ages 45 to 70. Researchers found evidence of cognitive decline in the 45-year-old participants as well as the older par - ticipants. It's never too early to put a brain health plan into motion. • Read more books. Reading can open individuals up to new vocabulary and scenarios that promote a stronger brain and recall ability. Enrolling in an education course at a local college, community center or online also may be beneficial. • Hit the gym. Several studies sug- gest an association between physical activity and reduced risk of cognitive decline. This could be because exer- cise elevates heart rate, which pumps more blood to the brain and body. • Supplement with DHA. DHA is an omega-3 fatty acid that is dominant in the brain. Adhere to a Mediterranean diet, which is generally high in natural sources of omega-3, including fish and mono-unsaturated fats from olives, olive oil, nuts and seeds. Supplements also may help, but individuals should consult with their doctors about which products to take. • Challenge the mind. Men and women can engage in challenging activities that stray from their rou - tines. Puzzles, strategic games, jigsaw puzzles or difficult hobbies can benefit the brain. • Keep a close-knit group of friends. Regular conversation and social inter- action is a key component of any brain health wellness plan. Slowing cognitive decline and pro- moting greater brain health should be a priority for adults of all ages. Metro Creative Doing jigsaw and crossword puzzles can keep the brain sharp.