How can dogs help you make healthy lifestyle changes?

Adopting healthy lifestyle changes plays an important role in easing symptoms of depression, anxiety, stress, bipolar disorder, and PTSD. Caring for a dog can help you make healthy lifestyle changes by: 

How can dogs help you make healthy lifestyle changes?

Increasing exercise. 

Taking a dog for a walk, hike, or run are fun and rewarding ways to fit healthy daily exercise into your schedule. Studies have shown that dog owners are far more likely to meet their daily exercise requirements—and exercising every day is great for the animal as well. It will deepen the connection between you, eradicate most behavior problems in dogs, and keep your pet fit and healthy. 

Increasing exercise. 

Providing companionship. 

Companionship can help prevent illness and even add years to your life, while isolation and loneliness can trigger symptoms of depression. Caring for a living animal can help make you feel needed and wanted, and take the focus away from your problems, especially if you live alone. Most dog and cat owners talk to their pets, some even use them to work through their troubles. And nothing beats loneliness like coming home to a wagging tail and wet kisses. 

Providing companionship

Helping you meet new people. 

Dogs can be a great social lubricant for their owners, helping you start and maintain new friendships. Dog owners frequently stop and talk to each other on walks, hikes, or in a dog park. Dog owners also meet new people in pet stores, clubs, and training classes. 

Helping you meet new people

Reducing anxiety. 

The companionship of a dog can offer comfort, help ease anxiety, and build self-confidence for people anxious about going out into the world. Because dogs live in the moment—they don’t worry about what happened yesterday or what might happen tomorrow—they can help you become more mindful and appreciate the joy of the present. 

Reducing anxiety

Adding structure and routine to your day. 

Dogs require a regular feeding and exercise schedule. Having a consistent routine keeps a dog balanced and calm—and it can work for you, too. No matter your mood—depressed, anxious, or stressed—one plaintive look from your dog and you’ll have to get out of bed to feed, exercise, and care for your pet. 

Adding structure and routine to your day

Providing sensory stress relief. 

Touch and movement are two healthy ways to quickly manage stress. Stroking a dog lowers blood pressure and can help you quickly feel calmer and less stressed. 

Providing sensory stress relief

Numerous studies have linked dog ownership to weight loss: 

One year-long study found that walking an overweight dog helped both the animals and their owners lose weight. Researchers found that the dogs provided support in similar ways to a human exercise buddy, but with greater consistency and without any negative influence. 

Public housing residents who walked therapy dogs for up to 20 minutes five days a week lost an average of 14.4 pounds in a year, without changing their diets. 

A third study found that people who got a dog walked 30 minutes more a week than they did before.

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Top 5 Health Benefits of Owning a Pet

An apple a day may or may not actually keep the doctor away, but what about an animal a day? Now, that's a different story. In fact, when it comes to pet ownership, there are a number of proven health benefits for people, including physical, mental and emotional improvements, from enhancing social skills to decreasing a person's risk of heart attack. Keep reading to find out five reasons to open your home to a furry friend, and why doing so might be just what the doctor ordered.

Health Benefits of Owning a Pet

Enhance Immune System

If the idea of cuddling with a pet to help ward off allergies seems a little backwards to you, the following may come as a surprise: University of Wisconsin-Madison pediatrician James E. Gern has conducted a number of studies that demonstrate having a pet in the home can actually lower a child's likelihood of developing related allergies by as much as 33 percent. In fact, his research -- as published in the Journal of Allergy and Clinical Immunology -- shows that children exposed early on to animals tend to develop stronger immune systems overall. While this might not mean much for adults who are already struggling with longstanding allergies, it is good news for families in which this isn't already an established issue, but rather just a concern about what could happen down the road.

Children exposed early on to animals tend to develop stronger immune systems

Ice Breaker

One of the fringe benefits of taking on the responsibility of pet ownership is that animals can be an instant icebreaker, whether they're with you or you're just using them as a topic of conversation. Of course, few people would suggest getting a pet solely for this purpose, but it's hard to overlook the fact that pets provide a great means for improving your socialization skills across the board, especially in terms of meeting and interacting with other pet owners. Though people sometimes may have a hard time getting to know each other, pets can be the common denominator that helps them connect -- even among people who don't seem to be very much alike.

Improving your socialization skills

Places to Mix and Mingle with your Pet

• Training classes: Many instructors offer group classes such as puppy kindergarten, where you'll find others trying to master the same pet parenting skills.
• Dog parks: A great opportunity for both you and your dog to play and interact with other dogs and owners alike. Just be sure your dog is properly socialized and up to date on all shots before introducing it into the mix.
• Outdoor cafes: Many restaurants with outdoor seating options are also pet-friendly, and some even offer dog-specific items on the menu as well.

Good for Your Health

Many pet owners would agree that a pet can fill your heart with love. So maybe it's only fitting that the presence of a pet can help improve the overall health of that organ, too. The Centers for Disease Control and Prevention (CDC) and the National Institute of Health (NIH) have both conducted heart-related studies on people who have pets. The findings showed that pet owners exhibit decreased blood pressure, cholesterol and triglyceride levels -- all of which can ultimately minimize their risk for having a heart attack down the road. For those who have already experienced a heart attack, research also indicates that patients with a dog or a cat tend to have better recovery rates. These benefits are thought to be connected with pets' tendency to help reduce or at least control their owners' overall stress levels.

Pets always make you exercise more

If you're a dog owner who needs more of a workout than walking can provide, here are a few ideas: 

• Jogging or running 
• Biking 
• Hiking 
• Doga (i.e. Yoga for Dogs) 
• Agility Training (Obstacle course-based dog sport) 

Companion for Exercises

Need a little motivation in the exercise department? Dogs can act as the perfect personal trainer, if only because most of them need to be walked several times a day. According to studies like those conducted by the Wellness Institute at Northwest Memorial Hospital, as long as you're the one holding the leash, you'll reap the rewards, which can include losing -- or at least maintaining -- weight. Research conducted by the National Institute of Health also supports this claim -- including one study of more than 2,000 adults, which found that dog owners responsible for walking their pups are less likely to be obese than dog owners who pass the duty off to someone else or those who don't own dogs at all.

Pet makes a good companion

Your Personal Stress Relief

Pets are a great way to beat the blues. Not only are they known to they offer unconditional love, but they may also give their owners a sense of purpose, which can be crucial for those feeling down in the dumps. Pets also combat feelings of loneliness by providing companionship, which can boost your overall mood and even bring you feelings of joy and happiness. This is particularly apparent among groups -- including the sick and elderly -- who may be on the receiving end of Animal-assisted Therapy (AAT) or Pet-facilitated Therapy (PFT). Many hospitals and nursing homes use these types of programs on a regular basis.

Pets help combat feelings of loneliness by providing companionship

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Control Your Blood Pressure

What Is High Blood Pressure? 

High blood pressure (or hypertension) is a blood pressure reading above 140/90 mmHg. A high reading puts you at risk for a number of serious health conditions, including stroke and heart disease.

High Blood

Fortunately, more than medication can help lower your blood pressure. Making the right lifestyle choices also helps control blood pressure.

Try these quick tips to reduce your blood pressure — and maybe even lower your chance of developing heart disease. 

Lose 10 Pounds 

According to the Mayo Clinic, dropping any extra weight helps keep your blood pressure in check. You can start with just 10 pounds. The more you lose, the lower your blood pressure. 

Weight loss can also make your blood pressure medication more effective. Losing weight can be particularly effective if your weight is outside of a healthy range, according to the National Institutes of Health (NIH). 

Talk to your doctor about a target weight and a safe weight-loss plan. 

Monitor Your BMIs

If you’re not sure if you need to lose weight, ask your doctor to measure your body mass index (BMI) and your waistline. These two readings help determine if you’re at risk for high blood pressure.

Your BMI is a measurement of your body’s height to your weight. While knowing your BMI can help predict your level of body fat, it may not be enough. Waist measurement can indicate risk for developing high blood pressure. A healthy waist measurement is under 40 inches for men, and under 35 inches for women. 

Control your weight

Do Some Exercises 

A great way to improve your BMI, reduce the fat around your middle, and decrease your blood pressure is to reduce your calories and get regular exercise.

The American College of Sports Medicine (ACSM) says that simple exercises like walking or doing chores around the house can lower blood pressure. ACSM recommends a half-hour minimum of moderate physical activity five days a week. Talk to your doctor about developing an exercise program. 

Do some exercises

DASH Diet 

A healthy diet is another key to improving and maintaining your blood pressure. The Mayo Clinic recommends the DASH diet, otherwise known as the Dietary Approaches to Stop Hypertension diet.

DASH may sound fancy, but it isn't complicated. It simply means focusing on balanced nutrition and eating foods that are low in cholesterol and saturated fat. These include fruits and veggies, whole grains, and low- or no-fat dairy products. Another important factor in a successful diet is to reduce the size of your portions.

DASH is effective and may cause your blood pressure to plummet as much as 14 mmHg. 

Don’t Pass the Salt 

Salt and high blood pressure don’t mix. According to the Mayo Clinic, if you cut even a little bit of salt from your diet, it can result in lowering your blood pressure by as much as 8 mmHg. The majority of salt in the American diet comes from restaurant food and pre-prepared foods. 

Less Salt

The American Heart Association recommends that you keep your sodium intake to no more than 1,500 mg a day. 

Stress Relief 

Stress can increase blood pressure, at least temporarily. You’ll want to pay particular attention to lowering your stress if you’re at risk for high blood pressure due to being overweight.

Many activities can help you stay calm while dealing with daily stresses. Many of the same healthy actions that are good for your blood pressure — like eating right and exercising — can also prevent stress.

In addition to exercise, other forms of relaxation like meditation or deep breathing are also helpful. 

Healthy Living 

When you’re living a healthy lifestyle, you’re also making the right choices for your blood pressure. Watching your weight, exercising, and eating right can win the battle against hypertension.

Taming your vices also makes a difference in some cases. If you smoke, drink too much alcohol, or drink caffeine daily, talk to your doctor to see if cutting back should be a part of your blood pressure reduction plan.

Monitor your BP regularly for your healthy living

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