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Monthly Archives: October 2017

Control High Blood Pressure

Therefore, it’s important that you control your blood pressure with the following home remedies.

Get moving

It’s a good idea to exercise for at least 30 minutes in the morning on a regular basis. This can bring the reading down by up to 9 mmHg. However, you should keep in mind that you should take a slow start and then keep on picking up the pace as well as the frequency of your workouts.

If you don’t want to join a gym, you can go for a swim, jog or a hike. Actually, what you need to do is get moving. Aside from this, you can give a go to doing pushups, and lifting weights.

Change your diet

If you follow a good diet, you can reduce your blood pressure by up to 14mmHg. Ideally, your diet should include whole grains, vegetables and fruits. Apart from this, you may want to try fish, nuts, lean meats and dairy products that are low in fat. The food that you should eliminate from your diet should be fatty meats, fatty dairy products and products that are high in fat. It’s also a good idea to avoid sweetened beverages like fruit punch and soda.

Use less salt

You may want to use salt sparingly to keep your blood pressure normal. When you use too much salt, your body retains liquid. As a result, your BP goes up. According to doctors, you should not take more than 1.4 grams of salt per day. In other words, the maximum amount of salt you can take is half a teaspoon in 24 hours. As an alternative to salt, you can use herbs and spices.

Control your weight

Your weight has a significant impact on your blood pressure. So, if you are overweight, losing even a few pounds like 4 kg can help a lot. Therefore, we suggest that you keep an eye on your waistline. Ideally, if you are a man, your waist should not measure more than 40 inches. On the other hand, the maximum allowance for women is 35 inches.

Make Kids Active and Healthy

This is a misconception; the health of children should be dealt with just as much care as that of adults. And with the widespread use of gadgets that have left the mobility of our youth at a minimum it is now more important than ever before, to promote physical activities in them.

• Say Yes to Sports

Put the Gameboys and PCP’s in the shelf for a change, and take your kids out in the fresh air and treat them with a good old-fashioned game of cricket, baseball, basketball or whichever sport you guys like playing together.

Besides spending some quality time together it’ll give you a great opportunity to stay healthy together. Inhaling fresh air is known to relieve depression, anxiety and stress for both you and your child. And sports are also a great way to flex those muscles and burn those extra calories!

• Think outside the Box!

Being active does not necessarily require your kids to play sports. All kids are different; having different hobbies and interests. Motivate these interests and incorporate them with healthy living.

If they like dancing, dance a long with them to your favorite tunes, if they’re fond of painting take their supplies out in the park and paint in the open fresh air and allow their imagination to flow, compete in running together or play hopscotch together. Set an example on how to live an active life.

By encouraging their interests and showing them how to incorporate it with healthy living your kids will have a broader and more productive mind-set compared to those kids who spend long hours playing video games and watching T.V.

• Take them on Walks or Jogs Together

Teach your kids to appreciate the simple things in life: walk them to school for a change, or go on a morning jog together. Include them in the small fitness efforts you make for your own health and teach them their benefits.

Help Prevent Heart Disease

In order to prevent heart disease, it is important to follow a heart-healthy lifestyle. The Mayo Clinic lists some very good tips that will benefit everyone.

  1. Don’t smoke or use tobacco.
  2. Exercise for 30 minutes most days.
  3. Eat a heart-healthy diet.
  4. Maintain healthy weight.
  5. Get enough quality sleep.
  6. Get regular health screenings.

If you can, get 30 to 60 minutes of exercise most days. More benefits are reaped by increasing the duration, frequency, and intensity of your exercise. However, even less exercise has its benefits and do what you can, even if it means dividing the 30 minutes into three 10-minute intervals.

What makes a “heart-healthy” diet? Here is where I think it is very easy to fail, even when you think you are eating healthy. Do you even think about whether you are eating saturated fats or trans fats? We should avoid or limit our saturated fats. Saturated fats are found in red meat, dairy products, and in coconut oil.

We should also avoid or limit our consumption of trans fats. Trans fats are found in deep-fried fast foods, bakery products, packaged snack foods, margarine, and crackers. The label “partially hydrogenated” means trans fat!

You should have some healthy fats. Some places healthy fats are found include avocado, nuts, olives, and olive oil.

In your healthy diet, you should be getting 5 to 10 servings of fruits and vegetables every day.

Regarding alcohol, women should limit consumption to one drink a day, and men two drinks a day. In moderation, alcohol actually offers a protective effect. More is a health hazard.

Another tip for maintaining good heart health is to chill out! Relax and relieve your stress. You may do meditation, yoga, meet with friends, take a walk.

It is a good idea to know your family medical history if possible.

Something I have found that I really like are the Lifeline Screenings. With today’s technology, they are able to check so many indicators of our health. It is a great way to find out how you are doing.

So, be wise, take charge of your health, eat a healthy diet, exercise, take vitamin and mineral supplements to help make up for what you don’t get in your daily diet, and be thankful that you are doing some great things so that you will be more likely to live a good quality life!

Stop Smoking While Pregnant

It’s important to realize that quitting provides immediate benefits. No matter where you are in your pregnancy, both you and your baby will benefit if you quit. Your body starts to benefit from quitting within minutes.

After about twenty minutes, your heart rate and blood pressure drop to normal levels, which is helpful to you and your baby.

In about twelve hours, the level of carbon monoxide in your bloodstream will drop. This allows the amount of oxygen in your bloodstream to increase, directly benefiting your baby by providing increased oxygen.

Within a day, the risk of a heart attack starts to drop. That risk level is almost double for smokers over non-smokers, and getting through your first day without a cigarette starts the repair process in your body, resulting in a reduced level of risk to you and your baby.

After two or three days, the nerve endings in your tongue and nostrils start rebuilding. This results in an improved sense of taste and smell which will continue to improve over the coming days. Foods will taste better and you’ll notice that aromas seem to be more powerful.

In three days the nicotine from smoking will be flushed out of your system. This may cause the withdrawal symptoms such as headaches or nausea to peak at this point. Take comfort that those symptoms will be reduced in the coming days as you continue to resist the temptation to smoke.

Two to three weeks after you quit you’ll be able to breathe easier, and simple things like walking from your car to a store will take less effort. This is a result of improved lung function as your lungs have started to heal themselves.

The benefits continue to build for years after you quit smoking. Eventually your body will no longer suffer from any ill effects of smoking and your risk of heart disease or cancer will be reduced to the same level as a non-smoker.

Of course, if you’re trying to quit smoking while you’re pregnant, your options for aids and medications to help you quit are reduced. Many of the quit smoking aids carry specific warnings about use during pregnancy or while nursing. Among the risks are reduced fetal weight and increased auditory startle response. In animal studies, reduced fertility of the offspring has been observed with some of the medical treatments that are available.

While nicotine replacement therapy (NRT) products may not carry warnings about use during pregnancy, it is important to recognize that nicotine causes elevated heart rate and blood pressure in the mother and an elevated heart rate of the fetus. It doesn’t make any difference whether the nicotine comes from an NRT product or from cigarettes – the effect is the same.

So most women who are pregnant and wanting to quit smoking come to the conclusion, either on their own or with the advice of their doctor, that using medications like Chantix or Zyban is simply not an option. There are specific warnings about using these medications during pregnancy that apply to both the mother and the baby.