Author: Dr. Barbara Edwards | Princeton, NJ

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The Definition of High Blood Pressure Has Just Changed

New research has prompted the American Heart Association and the American College of Cardiology to redefine the classification for high blood pressure, also known as hypertension. This means that those who may not have been concerned about their blood pressure may now need to start making lifestyle changes to control it. In fact, these updated recommendations have increased the percentage of Americans with high blood pressure from 32% to a staggering 46% of the population.

The new classification for high blood pressure is anyone with a reading of 130 over 80, compared to the prior definition of 140 over 90. The rest of the new classifications are as follows:

  • Normal Blood Pressure: Under 120 over 80
  • Elevated Blood Pressure: Top number 120-129 and bottom number less than 80
  • High Blood Pressure / Stage 1: Top number of 130-139 or bottom number 80-89
  • High Blood Pressure / Stage 2: Top number at least 140 or bottom number at least 90
  • Hypertensive Crisis: Top number of at least 180 or bottom number at least 120 (consult a physician immediately)

These heart organizations decided to change these definitions in order to prompt early diagnoses that can be life saving. Hypertension is a known cause of heart disease and stroke.

It’s important to speak with your doctor about ways to handle high blood pressure, as medication isn’t always the only way to get you back in a healthy range. A low-sodium diet that is high in leafy greens, vegetables and fruit in combination with an active lifestyle can be effective in lowering blood pressure to the normal range.

Many diets plans, such as the DASH diet have been shown to help reduce blood pressure–and in my opinion, they’re also delicious! Heart disease is the deadliest disease worldwide, and it’s particularly dangerous because symptoms can be easy to ignore.

Make an appointment with your doctor today if you’re concerned about how high blood pressure could be affecting your health, and urge family members who also may be at risk to do the same.

Dr. Barbara R. Edwards is a doctor of Internal Medicine in the Princeton, New Jersey area practicing at Princeton Medicine and is affiliated with University Medical Center at Princeton.

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Why Students Should Volunteer

Why Students Should Volunteer

Many schools have a community service qualification in their curriculum which encourages students to seek volunteer opportunities in the hopes they’ll become more well-rounded. It’s important to encourage volunteering early on because volunteering enhances a student’s educational experience by taking lessons outside the classroom. Here are some of the many benefits to encouraging students to volunteer.

 

Personal Responsibility

Though homework assignments and exams teach a student personal responsibility on a basic level, they are only accountable for themselves. Volunteer work puts students in a situation where they work on a team one main goal. A student can see how their actions have a direct impact on the community, which can develop a sense of importance to affect change on a higher level.

 

Puts Their Lives into Perspective

Young people who are still developing their view of the world may sometimes only be exposed to what they see online and in the media. Many students don’t fully grasp the idea of their own privilege, and it’s a tough lesson to teach without putting them in a situation with context. Volunteering, whether it’s for the homeless or at an animal shelter, can give students a sense of gratitude for the things in their life they may take for granted.

 

Community Awareness

Living in a bubble shuttling from school to sports and back home can prohibit young people from being aware of what’s going on right in their community. Civic engagement is important for students to learn early on, and volunteering is a great way to raise their consciousness of issues right in their backyard.

 

Experiential Learning

None of these lessons mentioned can be taught in a classroom from a textbook. Hands-on experiential learning gives students concrete experience of how things work in the real world. Developing a value system is not something that can be taught, but rather realized through life experiences.

 

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Heart Healthy Tips from the Mediterranean Diet

Mediterranean Diet

The flavors of a Mediterranean diet are not only mouthwatering, but they’re also great for your heart. Authentic food hailing from the cultures surrounding the Mediterranean Sea are easy to create, and can help lower blood pressure. Here are some aspects of the Mediterranean diet you can use to improve heart health.

 

Eat Less Red Meat, Try Fish Instead

The amount of red meat consumed in America is staggering, and likely has something to do with the levels of heart disease we see throughout the nation. Fish became a staple of the Mediterranean diet centuries ago because access to the sea made it a plentiful, nutritious meal. Fish such as salmon, sardines and mackerel contain omega-3 fatty acids which are great for heart and brain health. Try eating less red meat and replace it with fish at least once a week.

 

Eat More Veggies

Mediterranean dishes are full of vegetables, and that’s no accident. Their cuisine was formed through a history that overcame hard economic times, which limited the amount of meat people could afford. As a result, vegetables are the backbone of many Mediterranean dishes prepared in creative and delicious ways. The American Heart Association recommends that adults eat 4-5 servings of fruits and veggies per day.

 

Choose Oils Wisely

Extra-virgin olive oil is the ingredient that holds just about every Mediterranean dish together. Extra-virgin olive oil comes from the first press of the olive, before chemicals are added to get the rest out, meaning you’re getting the purest form of oil. Try substituting butter for extra-virgin olive oil in order to benefit from those monounsaturated fatty acids which can help improve your “good” cholesterol.

 

Eat in Moderation with Company

A hallmark of Mediterranean culture is enjoying long meals together with family and friends. Eating slowly while enjoying the company of others lets you savor the food more while allowing your body to take its time telling you when you’re full. Portion control is an important practice to staying healthy, and eating slowly gives your stomach a chance to tell your brain when it’s full.

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How to Fit Volunteer Work into an Already Busy Schedule

You may like the idea of giving back to the community, but are already stressed by your commitments to family, work, and an overflowing inbox. However, it is possible to do your part and be of service to others in addition to the work you do from 9 to 5 (and sometimes longer). Here are some tips on how to squeeze volunteer work into your busy life:

Commit to Realistic Projects
Volunteering on projects that genuinely excite you will keep you thinking about volunteering throughout the day. Sometimes, figuring out how to prioritize your life can help you make time you didn’t realize you had. It can be helpful to find an organization that is deliverable-oriented so you feel productive in the time you spend volunteering. Make sure you’re realistic in the time you can commit to an organization. Over commitment can be stressful and make your experience less enjoyable­­—not to mention the cause you’re helping out with will suffer as well.

Try Voluntourism
Taking time off from work to spend a few weeks out of the year abroad serving a community half a world away enables you to give back in a big way. Instead of committing to weekly service or even monthly, voluntourism can enable you to get away with no other obligations but the program you’re serving.

Volunteer Online
There are online services that need volunteers to help virtually. Volunteering remotely can be less time intensive because you can do it from the comfort of your own home. Remote volunteering is anything from online mentoring to donating your unique skills to nonprofits. Find ways to volunteer remotely on iCouldBe.

Include Loved Ones
Sometimes it’s hard to find a work-life balance, but it’s essential for your mental health to establish. A productive way to give back can be through encouraging your family to volunteer with you. For example, serving dinner at a local shelter together enables you to break bread with those in need as well as with the ones you love most.

 

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How to Add Volunteer Work to Your Resume

Whether you’re fitting in volunteer work between your paid job, or you’re between jobs volunteering in the community, adding this experience to your resume can help show a more well-rounded picture of who you are. Volunteer work can show that you are proactive in creating change you feel passionately about. This is typically a sought-after trait that companies look for in the pool of applicants.

Whichever industry you’re pursuing a position in, there are transferable skills you can take away from volunteer work. Be it event planning, management, or customer service, you can glean a variety of skills from serving the community. Just showing up to volunteer regularly can show that you are a motivated self-starter.

Highlighting experience on your resume is an art form; there’s no secret sauce to making the perfect resume that’ll get you hired. However, there are ways to make your resume stand out using specific phrases and professional formatting.

Creating a header called “Related Experience” can encompass various paid positions as well as volunteer. As long as you can articulate a skill you developed during your time volunteering, it belongs on your resume.

Quantify your effect on the organization using numbers. Include how many people’s lives you impacted, if you helped them save or generate a significant amount of money, or even if you just increased their follower account on social media.

Use active verbs. Never rely on overused verbiage like “worked” or “assisted”. Instead, begin bullet points with “coordinated” “directed”. For a great list of resume specific action verbs, click here.

If your volunteer work is less relevant to the position you are seeking, don’t leave it out just because it doesn’t fit under “Related Experience”. Recruiters are looking for individuals who live multifaceted lives, and a unique experience can help your resume stand out amongst the rest.

 

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