Hello and may may this blog find you in great health 💪 with your Medicare insurance coverage 🏥 working well. Are you getting through the summer heat?
For Medicare questions, quotes, or quandaries, email Gray@TheBig65.com or book a time on my calendar and we’ll get it sorted.
It was over 90 degrees this week so Quantz decided we needed to visit the mountains to try to climb Mount Bierstadt, one of the many fourteen footers (mountains over 14,000 feet) here in Colorado. Now that is what we call “Rocky Mountain High!”
Fortunately, we are still in good health, but it is important to remember: visiting high altitudes can be dangerous for people with high blood pressure, especially those with severe heart conditions. So today, let’s talk about high blood pressure and how to manage this condition.
High blood pressure, or hypertension, is a condition that affects about half of adults in the United States. It’s known as the “silent killer” because it often doesn’t show symptoms until it has caused significant damage to the heart.
A normal blood pressure reading is less than 120/80 mm Hg. While medications can help, there are also various lifestyle changes you can make to reduce high blood pressure.
Start an Exercise Routine
• Staying active is key!
• Exercise helps lower blood pressure, boosts mood, strength, and balance.
• Reduces the risk of diabetes and heart disease.
• Start slow if you’ve been inactive and gradually increase activity.
• Not a gym fan? Walk, jog, swim, or try YouTube exercise routines. Chair and low-impact exercises are great too.
• Include muscle-strengthening activities at least twice a week.
Follow the DASH Diet
• The DASH diet can lower systolic blood pressure by up to 11 mm Hg.
• Focus on:
o Fruits, vegetables, and whole grains.
o Low-fat dairy, lean meats, fish, and nuts.
o Limit high-fat foods, processed items, and sweetened beverages.
• Small tweaks to your diet can make a big difference.
Even though it is June, there was still a bunch of snow on the mountain. Unfortunately, we didn’t bring crampons to make it up the final section. So we only made it up to 13,500 feet. My type A wife was a little disappointed, but that was plenty high enough for me. It’s all about the journey, right?
Limit Salt
• Reducing sodium is vital for lowering blood pressure.
• Limit sodium intake to 1,500-2,300 mg per day (about 1 teaspoon of salt).
• Use herbs and spices instead of salt.
• Check food labels and choose low-sodium alternatives.
Last time we climbed this peak was in July a few years back. A month makes a huge difference in the amount of wildflowers you see, but we did see some wildlife on this hike.
Maintain a Moderate Weight
• Losing just 10 pounds can help lower blood pressure.
• Keep an eye on waist measurements: less than 40 inches for males, 35 inches for females.
• Talk to a healthcare professional about safe weight loss methods.
We saw marmots, ptarmigans, and quite a few ravens.
• Quit Smoking
o Smoking raises blood pressure and increases heart disease risk.
o Quitting improves overall health and lowers blood pressure.
• Limit Alcohol
o Men: up to 2 drinks/day. Women: up to 1 drink/day.
o 1 drink = 12 oz beer, 4 oz wine, or 1.5 oz liquor.
o Excessive drinking can worsen blood pressure and medication effectiveness.
You don’t actually have to climb a mountain to the see the mountain goats. Just ask the locals in Georgetown and they’ll tell you where you can see them.
Practice Relaxation
• Stress raises blood pressure.
• Try deep breathing, meditation, or yoga.
• Find and address stress triggers to manage pressure.
Definitely, DO NOT do ice bathing if you have blood pressure issues. Boy was that water cold!
Why It Matters
Untreated high blood pressure can lead to serious issues like stroke, heart attack, and kidney damage. Regular check-ups and monitoring at home can help manage it. Consult your doctor for a tailored treatment plan.
Stay active, eat well, and take care of your heart! We got in over 25,000 steps and now it’s back to the normal stuff, painting the boxes for our bee hives. Plato was glad we made it back safely.
I keep hearing good things from clients about drug savings. Before filling an expensive refill, reach out to Cori at the Canadian Med Store in Florida (yes, in Florida). No guarantees, but it’s always worth a second look to shop your drug costs.
It was a great adventure, but it’s always great to be home. This weekend, we will be taking it easy… or at least until Q tells me what we’re doing next! Stay curious!
Keep squeezing the juice out of life and look for ways to help others!
If family or friends need help… referrals are the lifeblood of my business.
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Karl Bruns-Kyler
(877) 850-0211
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Karl Bruns-Kyler is a Medicare insurance broker and independent Medicare agent licensed to help Medicare recipients in thirty states around the country, including:
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The Big 65 Medicare Insurance Services does not offer every plan available in your area. Currently, we represent 10 organizations that offer 50 products in your area. Please contact Medicare.gov or 1-800-MEDICARE to get information on all of your options.
