Amongst all lifestyle diseases, heart disease is the most frightening. More than anything else it's the suddenness with which it can strike. There is no warning symptom.
Since no one can be prepared in advance, heart disease creates the maximum scare. It is considered to be America's major killer today. According to the experts, one must avoid all rich traditional foods such as butter, cream, cheese, red meat, eggs and other foods containing saturated fats which in turn causes cholesterol - all artery blocking foods. Scientifically, it is the accumulation of hardened plaque in the main arteries which clogs them causing arteriosclerosis. This plaque is supposedly the elevated level of cholesterol in the blood, which causes the pathogenic atheromas that block blood vessels. Well, all of the above is not necessarily true. Saturated fats are not all evil.
Many people see coconut oil in its hard, white form and assume that is belongs in the oils that cause the cholesterol-rich plaques in blood vessels. Those lesions in blood vessels are caused in the most part by lipid oxidation of unsaturated fats and relate to stress, because adrenaline liberates fats from storage and the lining of blood vessels is exposed to high concentrations of the blood-borne material. In the body, incidentally, the oil can't exist as a solid, since it liquefies at 76 degrees.
It is quite informative to note that in moderate amounts (as with all substances in the world), coconut water and coconut oil are truly beneficial for the heart. Lets see how by starting to enumerate the benefits of coconut water - a source of saturated fats! Coconut water or coconut juice contains a substance called lauric acid. In fact nearly 50% of coconut water is lauric acid. Lauric acid helps in preventing a number of heart problems including high cholesterol, heart burns and high blood pressure. It does not affect the LDL and the HDL levels. Reducing the incidence of injury in arteries, it actually prevents arteriosclerosis! Which is more than what can be said for vegetable oils.
The evidence has been there all along but somehow it got lost in the negative publicity of saturated fats by certain commercial groups. Take a look at the regions where people use coconut oil for cooking and coconut juice as a beverage - Asia, Africa, Central America and the Pacific Islands. The local population is fit with normal cholesterol levels and no cardiovascular disease.
The reason being is that coconut oil is converted by the body into the hormone pregnenolone. It also has anti-oxidant and immune-stimulating action. This oil is also known to promote thermogenesis and increase metabolism (probably by supporting thyroid and mitochondrial function). In spite of being rich in saturated fat, one of the benefits of coconut water is that it has a neutral effect on triglyceride and cholesterol levels. In fact because of its saturated nature, it is stable and not oxidized easily and so does not contribute to coronary heart disease.
There is nothing more naturally refreshing than fresh coconut juice. It is full of nutrients, is tasty and most importantly, it is very good for you and your heart. As with all organic foods, there is no contamination to worry about! Only one word of advice - While consuming coconut products, care should be taken to keep your total calories within the range that is appropriate for your body type and activity level.
At home, there are many things that you can do to enhance your Chicago diabetic foot care regimen. Make sure to examine your feet daily, especially after any type of trauma, no matter how minor it might be. Make sure to report any changes to your doctor, and apply a water-based moisturizer every day. Wearing wool or cotton socks can also help to improve circulation problems.
Around the home, eliminate any obstacles that you may trip over or bump your feet on, and be sure to keep your toenails trimmed with a safety nail clipping tool. You should also make sure to wear sturdy comfortable shoes, and your podiatrist can help you to obtain the proper fit and if necessary, a prescription for specially made shoes.
Regular exercise is also an excellent home care tool, since it improves bone and joint health, circulation, and will help to stabilize blood sugar levels. If you smoke tobacco in any form, quitting is one of the best ways to optimize your diabetic foot care regimen. This is because smoking has been show to actually accelerate blood vessel damage, in particular, to the small blood vessels leading to the feet.
With age comes the increased risk of problems to the feet and legs, since circulatory problems and nerve damage are more common in elderly persons, with or without the additional presence of or risk factors for diabetes. The longer that you have had diabetes, the likelier you are to develop one or more major factors for diabetic lower extremity conditions.
The seriousness of an infection, the quality of circulation in your legs, and your adherence to a diabetic treatment plan all determine your wellness outlook.
Symptoms of diabetes vary from type to type. Type 1 diabetes usually comes on suddenly as a result of an illness or injury. Type 2, diabetes may go undetected for years, and symptoms may be contributed to aging or obesity.
People with type 2 may feel constantly tired, experience unexplained weight loss, excessive thirst, excessive urination excessive eating, poor wound healing, infection, altered mental states, blurry vision, and other similar symptoms.
While there is no cure for diabetes, with proper treatment, diet, and exercise, serious complications of the disease can be minimized or avoided. You should seek medical care if you are experiencing any symptoms of diabetes, and if diagnosed, work to maintain healthier lifestyle choices.
If you are obese and have had trouble loosing weight in the past, ask your doctor about the proper weight modification program. Remember, your feet are your lifeline, and proper care and treatment of them is essential for a lifetime of good health.
Heart disease is the leading cause of death in the United States. Think about that: more people die from heart disease than any other cause. In fact, over 27% of people, regardless of age or sex, die from heart disease, and that number rises to over 30% if you only look at people who died over the age of 65. It is obvious that heart disease is a major problem in the United States, and that watching your heart health is an important consideration in leading a healthy and active lifestyle. No other part of your body will have as big an impact on whether you live a long happy life, or short sick life. As the numbers suggest, not enough Americans are taking their heart health seriously.
Understanding heart disease
Before you can start working to prevent the onset of heart disease, it is important to first get an understanding of what your heart does for your body, and what exactly heart disease means.
As you probably already know, your heart is just a muscle. Although it is probably the most important muscle in your body; it is, after all, in charge of moving oxygen rich blood to every cell in your body. Because it works so hard, it needs a steady flow of blood itself so it can receive the oxygen and nutrients it requires to work.
This supply of blood is where the most common type of heart disease, coronary artery disease, comes in. Coronary artery disease can develop as a result of the buildup of a material called plaque in your coronary arteries, which are the blood vessels that bring blood to your heart. Plaque can be made up of fatty materials, scar tissue, and calcium deposits, the result of bad diet choices. When the plaque builds up to a certain level, it limits the supply of blood to the heart. This means that the heart cannot get enough blood to properly function. Your blood-starved heart can go on to cause a range of problems, from chest pains (called angina) to a full on heart attack.
Another common heart disease that is related to coronary artery disease is congestive heart failure. If your heart does not get enough oxygen, it will not be able to pump as strongly as it should. This means that your body does not get the constant supply of blood that it needs to properly function, leaving you out of breath and limiting your activity. And this, of course, only makes the situation worse.
What can you do to stop heart disease?
Heart disease is preventable and manageable. While your likelihood of developing heart disease will be influenced by a number of factors, such as age and sex, that you have no control over, most risk factors associated with heart disease are a result of lifestyle choices. If you really want to limit your risk of developing heart disease, you need to stop smoking, stop drinking excessively, become physically active, start eating better, particularly by cutting out fatty foods, and maintain a healthy weight. Don't be a statistic, talk to your doctor about what you can do to improve your heart health.
Like many others, I have been through my share of low moments in my life so far including emotional abuse when I was young as well as the loss of my mother due to suicide. However, despite these major adversities, I never suffered from clinical depression and I'll probably never really know the exactly why I was spared from this common mental health condition either. Was it because of a unique biochemistry in my head? Was it my attitude? Or was it because of certain actions I took?
I'm very much aware that there are many people out there who are not so fortunate. I have had friends, relatives and significant others who suffered from clinical depression. And of course, there was my own mother who basically lost her battle against a severe case. So even though I have not personally suffered from clinical depression, I have had a front row seat to it many times to know that this is real.
One thing that I have personally noticed with many people who are depressed is that they are not often utilizing all the tools that are available to them for combating their ailment. Some folks just think that taking a pill will take away all their troubles. But in reality, medication is only one piece of the treatment pie. Other pieces include counseling, using a support network, exercise, diet and the most neglected piece by my observation, the personal effort and will required to manage their conditions. Some folks simply wish that their mental health condition would go away rather than actively work on doing everything available and possible. A totally committed decision to manage and possibly get rid of depression is therefore absolutely necessary in order to move forward in a healthy way.
My own thoughts on this are that I had some great passions in life that filled my time. Even during hardships, I still looked forward each day to pursuing one of my passions. I had my martial arts, skiing, music, my dogs and other interests. I had no room in my mind to be depressed. In addition, some of these passions required staying fit and continued learning. I believe that these activities kept me going. But then again, I can't prove this scientifically. It's only my guess. Whatever the case, I do think that for anybody who doesn't already have any passions in life, it is beneficial to go out and explore the world to find some, particularly activities that combine with a healthy lifestyle.
If you suffer from clinical depression and want to be a peak performing life champion (a term that I use in my book, The Life Champion In You), please do everything possible and use everything at your disposal to clear or at least manage your condition in order to go on with your other goals in life. Consult with the appropriate health professionals, as this beast can't be beat on your own. There's too much at stake to simply sweep this issue under the rug. Get all the help you need and put 110% effort behind yourself. Needless to say, managing your mental health condition should most definitely be one of the major goals in your life. Ask yourself the question in this case. What will you do this week to improve and get better? What about the next week and the following week? Success is still within your grasp.
You probably already know precisely what each and every item in your medicine box is for. You know that when your stomach is in pain, you should go for the antacid. You know that when you have an allergy flare up you need to take an antihistamine. You are aware that a headache calls for ibuprofen or acetaminophen. Are you aware, though, that almost all of the things in your medicine cabinet can be used for all types of other ailments as well? Try several of these off-the-wall cures for ordinary ailments.
You probably already know that an antacid like Alka-Seltzer (and other antacids) can truly help you feel better when you have belly troubles or heartburn. Did you know, though, that you can use Alka Seltzer (and other antacids) to ease the sting of a bug bite as well? This is because virtually all antacids like Alka Seltzer come with aspirin which helps lessen the pain and stinging you feel when you are bitten. Make a paste by breaking an antacid tablet, some oatmeal and a little water. Apply it over the bite and you will observe that it stops hurting almost instantly. This cure works a lot better than those remedies that are meant for the problem, like calamine lotion.
You know that mouthwash can help you battle halitosis but did you know that it can cure athlete's foot too? Alcohol based mouthwashes are very good for keeping your toes and feet clean and healthy. Soak a cotton ball with alcohol based mouthwash and then pat the cotton ball over the bottoms of your feet and in between your toes after you shower. The alcohol that's in the mouthwash kills any imminent fungal infections that might be building up.
Ordinary baking soda has been used for many years for teeth cleaning. In addition, baking soda is effective as a tooth whitener and a truly good oral hygiene scrub. Did you know, however, that you can use it to treat conditions like sunburns as well? The properties that are in baking soda neutralize the pH balance in your skin. In order to get as much relief as is possible, pour about a cup of baking soda into your bath water--under the running water tap, wait for it to entirely dissolve and then climb in and soak for about 30 minutes.
You probably already knew that you can treat skin burns with the help of aloe vera. Also, aloe vera works as a skin soother and can relieve the pain felt in burns both mild and severe. However, did you know that aloe vera can help remedy canker sores as well? The same properties found in aloe vera that help your skin feel better can help cure your canker sores. Research has established that people who treat canker sores with aloe vera heal as much as 50 percent more quickly than people who use regular canker sore cures.
These are merely a number of the unconventional ways you can use conventional remedies. Rather than running out to buy the latest trend in illness or injury treatments, why not just try something that is already in your home? The curatives in your medicine drawer are excellent for more than one thing each -- make them earn their keeps!
High blood pressure plays a role in an estimated 15 percent of deaths in the US. This statistic is a frightening one. It's especially so when you consider that this condition is one of the most preventable health problems. It affects roughly one third of Americans. Many of these sufferers are currently using meds to lower it.
Consider these statistics. According to the American Heart Association:
* Of the one third of US adults with this condition, an estimated 75 percent of them are aware of their condition. About one fourth are not.
* 90 to 95 percent of cases have no known or detectable cause.
* Between the years 1996 and 2006 the death rate from hypertension rose 10.5 percent.
This condition is a simple one to detect. All that's needed is a test which takes mere minutes to perform in a doctor's office. Yet about one quarter of those who suffer from it aren't aware they have a problem.
If you haven't seen a doctor or been hospitalized in a year or more, it's time for a check-up. Even if you have never previously had elevated blood pressure, an annual check-up is recommended. The sooner you detect a problem, the faster you can start on a protocol to correct it. This is particularly true of adults aged 40 and over.
About 25 percent of adults have pre-hypertension. This means that counts are elevated, but not considered to be in the "high" zone yet. Annual check-ups can catch it in this stage before it becomes a serious issue. You can find methods that are simple and effective and will nip the problem in the bud.
If you already know you have this condition, your doctor has probably instructed you on how to deal with it. He or she has likely prescribed high blood pressure meds to lower your count before it results in illness or death.
However, if you are only in the pre-hypertensive stage, you can lower your count naturally. Whether you are pre-hypertensive or in the danger zone, your treatment should include:
1) Losing weight: It's by far the best practiceyou can engage in. Excess weight is a proven cause of this disorder. Besides this, excess weight contributes to a whole other array of health problems. Some of these include diabetes, heart disease, stroke, kidney failure and congestive heart failure. When you lose weight and get to a healthy range, you lower your risk for all of these things.
2) Exercising regularly: Daily exercise helps to lower your numbers. You don't have to run a marathon to improve your condition. A brisk "power walk" of 30 minutes will do the trick. So will aerobic exercise.
Exercising helps your heart to become more efficient at using oxygen. This means that it doesn't have to expend as much energy to pump blood. This treatment is one of the easiest and least expensive (or free).
3) Eating right: This habit goes hand-in-hand with losing weight. Avoid excessive and unhealthy fats and starches. Focus on filling your plate at each meal with mostly fruits and vegetables.
You should also cut back or cut out on certain foods that contribute to the problem. Sodium is one of these. Caffeine is another. Become an experienced food-label reader so you know what's in the foods you buy.
You should especially strive to include produce that is rich in potassium. Potassium is a known natural suppressant of this malady. Some potassium-rich fruits and vegetables include bananas, tomatoes, potatoes, sweet potatoes, peas, kidney beans, cantaloupe and more. Try to get between 2000 and 4000 mg of potassium per day.
4) Taking a health supplement: If you can't get enough daily potassium from the foods you eat, a potassium supplement may be in order. Co-enzyme Q10 may also help lower hypertension levels. You may also benefit from a natural, holistic meds like Alistrol.
Obesity may be understood in terms of an accumulation of bodily fat often exceeding up to 20 percent of what is regarded as a normal weight. This condition affects a large number of individuals globally and is associated with a wide range of health risks. It is important for obese individuals to understand these risks and the ways in which excess weight may be effectively managed.
The body mass index or BMI is the measurement used to calculate the weight of an individual relative to height. When numbers are between 25 and 29.5 an individual is considered to be overweight in comparison to a BMI of 30 which is said to obese. When individuals weigh up to 50 to 100 percent of a normal weight with a BMI of 40, this is considered morbidly obese.
An accumulation of fatty tissue around essential organs places increased stress on its function and poses a serious health risk. Excess consumption of calories in relation to what is being burned through activity or exercise will result in an accumulation of fatty tissue. It is important to consider some of the factors which may play a significant role in developing this condition.
Genetics may contribute to a predisposition should lifestyle and weight not be effectively managed. With an increase in age there is also a decline in metabolic process. Psychological factors, medication as well as illness can all contribute to the development of an obese state.
Environmental factors also play an important role in the maintenance of obesity especially when it comes to lifestyle. For those who live an unhealthy lifestyle, factors such as age, gender and genetics will play a relatively small role in storing increased fatty tissue. Engaging in exercise such as cardiovascular activity in simple options such as walking which will assist in burning extra calories.
The associated risks include Type II diabetes, heart attack, stroke, sleep apnea as well as higher cholesterol and chronic illness. When individuals carry large amounts of weight, there is an excessive amount of weight that is placed on joints and many develop osteoarthritis. Your size relative to height and lifestyle will determine the conditions you are largely at risk for.
Healthy lifestyle is key to effectively managing obesity. Engage in weight loss programs, be sure to cut out processed foods and incorporate fresh foods and wholegrains gradually along with exercise. Consult with your practitioner in order to eliminate diseases as cause for excess weight gain and explore support groups that will assist in achieving dietary goals.
Dating back more than 4,000 years, Chinese green tea diet has been long revered as a tasty drink that can ward off diseases and improve one's well-being. There are only a few herbs that can surpass its impressive history.
Since its first recorded use during the time of Emperor Shen Nung, the link between Chinese green tea diet and good health has never been severed. Today, further studies are made to test the benefits of the remarkable health elixir.
Traditional Health Benefits of the Diet
According to tradition, this diet could cure anything from headaches, body aches, and pains to constipation and depression. Over the centuries, more health claims are made on account of the Chinese green tea diet.
It detoxifies the body. The presence of polyphenols, a naturally occurring antioxidant in this particular tea, is said to combat harmful free radicals and help keep the body free from diseases. In this regard, Chinese green tea helps maintain the overall well-being of the body. It fights against the anti-aging process because the antioxidants can boost immunity, preserve young-looking skin, and brighten the eyes.
Additional health benefits of the green tea is it increases the blood flow throughout the body. Because it contains a little caffeine, ingesting this drink stimulates the heart and allows the blood to flow more freely through the blood vessels. For the same reason that tea stimulates blood flow, it also stimulates mental clarity.
For many years, men of science remained skeptical about the health claims made by Chinese green tea diet enthusiasts because the health benefits are truly vast in number. Their doubt was changed to a more positive reception when subsequent researchers proved its disease-preventing attributes and confirmed most of the health claims.
Study after study has shown that drinking green tea and eating polyphenol-rich foods reduces the risk of any heart complications. It helps strengthen the blood vessels that provide oxygen and valuable nutrients to the heart and brain. It has also been researched that men who use the diet have a 75 percent less possibility of having a stroke than those who don't use the diet.
The green tea diet helps lower total cholesterol levels and improve the ratio between LDL cholesterol and HDL cholesterol. Study shows that men who drink nine or more cups of Chinese green tea daily have lower cholesterol levels than those who drink fewer than two cups. While nine cups may seem a lot, break it up through out the day and you'll realize it's not that difficult to drink that many cups. You could have one during and after each meal and during your breaks.
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The role of the 'Chinese diet' in promoting longevity has been investigated upon by many researchers. They found the premise of their study on observing Japanese women who are greater-than-average green tea drinkers; have lower mortality rates compared to others. This led the researchers to believe that the diet has "a protective factor against premature death."
The polyphenols found in the diet may be held accountable. With its high amount of polyphenols, it seems to have a stimulating effect on the immune system. A stronger immune system as a result of drinking the green tea helps reduce risks of obtaining many illnesses.
If these health benefits of doing the Chinese green tea diet don't motivate you to start drinking this miracle in a cup, chances are you'll never become motivated to loose weight. So start today and drink up. The health benefits go well beyond weight loss!
One of the most useful tests an adult can take is the cholesterol test. The results of this test can indicate a potential problem when taken in combination with other risk factors. The usual cholesterol test is the lipoprotein profile. Cholesterol is made in your body by your liver.
Cholesterol is a fatty substance that combines with protein and travels in bile into the intestine where it is absorbed and enters the bloodstream to help make and maintain cells, make hormones and strengthens nerves. However, bad cholesterol builds plaque in the arteries blocking blood flow and causes heart disease and heart attacks.
The Importance of Your Cholesterol Reading
If you are older than 20 of age, your doctor has probably already taken a cholesterol test as part of a physical exam. You should have probably already had your cholesterol reading explained to you and, if necessary; have discussed any necessary actions you need to take to change your lifestyle. You should understand how your cholesterol reading impacts your life by now.
The results of the test will show cholesterol numbers such as low density lipoprotein (LDL), high density protein (HDL) and triglycerides as well as the total of all cholesterol. LDL is bad cholesterol. The density is the ratio of fatty cholesterol to protein.
Low density means that the ratio of protein is low and the cholesterol is high in fat. HDL, of course is the good cholesterol with high protein ratios. Triglycerides are fats traveling in the blood. Extra calories, alcohol and sugar convert to triglycerides and are stored in fat cells. So far, only the HDL is good.
Your cholesterol reading should have LDL levels under 100 for the best results and below 130 is still acceptable. LDL is the bad cholesterol and you should keep that number low. If your cholesterol reading shows LDL of 130 or above, your doctor will suggest some action for you to improve the diet or exercise.
Your cholesterol reading should have HDL levels over 60. You have to keep HDL number high. If you are a man and your HDL is below 40 (50 for a woman); your doctor will provide you advices to improve it. Your cholesterol reading for triglycerides should be under 150. Lastly, your total cholesterol reading should be below 200.
Understanding the Cause of Your High Cholesterol
Your doctor will ask you about your important cholesterol information. Know your numbers: Get a cholesterol test and find out how much HDL and LDL cholesterol you have. Like so many other medical problems, high cholesterol is made worse by smoking.
Your medical history also played an important part for the cholesterol information. If you found that your blood pressure is high, it may be due to high cholesterol. Some medical conditions, such as diabetes, can increase cholesterol as well. Your family medical history is just as important.
While you may not know the cholesterol numbers of your families, their medical conditions can give your doctor a good idea of possible problems and whether they can be avoided by change of lifestyle or will require medication.
Information about your lifestyle is also important: To play your part well, you should have a healthy diet, keep your weight under control and exercise regularly..
However, your body needs some cholesterol to function and your liver manufactures it. Good cholesterol information includes where to find cholesterol in your food. Since cholesterol comes from your liver, a good rule of thumb is if your food had a liver, it contains cholesterol.
As for dairy products, cholesterol is found in the fat part of the food. Whole milk contains more cholesterol than non-fat milk. Cholesterol also found in the egg yolks. If your food has a nutrition label, look at the listing for saturated fat. The best amount is zero grams. Besides meat and dairy products, palm and cocoanut oils contain saturated fats.
Here's some good cholesterol information: polyunsaturated fats are not bad for you unless they are hydrogenated. This is done to keep them stable in manufactured foods.
Get the cholesterol information you need now to stay healthy.
One thing that most people do not think about very often unless they are having a problem is their tummy health. Digestion is defined as the process by which the human body takes in food and passes the nutrients along thru the bloodstream to other areas in the body. Research has shown that poor digestion can lead to a variety of health issues such as stomach ulcers, nausea, vomiting, and possibly irritable bowel syndrome. There are many people who do not understand what they should do to help take care of their digestive system. Here are a few tips that will hopefully help them out.
The first thing that you need to know is how to eat well. This includes not only knowing the right types of foods to eat, but also the process of eating itself. You probably remember you parents telling you as a child to chew your food up well before swallowing it and there is a lot of truth in this. This helps to aid in the digestion process because your stomach acids will not have to work overtime or need to be produced in larger measures to digest your food. If you know how to eat slowly, you will also not have to worry about overeating because it is a proven fact that it takes twenty minutes for your brain to realize that you are full. Eating slowly will also decrease smelly burps because when you gulp your food, you tend to swallow a lot more air. Experts will also tell you to limit your intake of highly acidic foods such as citrus fruits, juices, coffee, alcohol; and soda because they increase the acidity level in your stomach. If you are one of those who are lactose-intolerant, it would be wise for you to stay away from dairy products.
You can also improve your tummy health by eating a diet that is rich in fiber and probiotics. These components will aid in the digestion process. Fiber will help you to prevent constipation and it helps your intestines to move your bowel down at the proper times. Probiotics are known as friendly bacteria that live in the intestines and they not only aid in indigestion , they also fight bad bacteria. You can get them by eating yogurt and this can also help with constipation, diarrhea and can even relieve irritable bowel syndrome. Studies have proven that the bacteria found in yogurt speeds up the travel of wastes in your intestines and it also builds up your immunities in your intestines.
Another important step in taking care of your digestive system is to make sure that you drink plenty of water. The rule of thumb is to drink at least eight glasses of water daily, but that can vary depending on your body weight and how much you sweat as you may have to adjust your daily intake to suit your needs. Water is good for your intestinal tract as it helps digestion there. If you drink plenty of water, it will also deter you from drinking a lot of carbonated drinks which are not good for your body. You should also get into the habit of drinking a glass of water before your meal because this will make you fell less hungry and prevent you from gulping your food down quickly.
Last of all, you should have some form of daily exercise as this can also benefit you digestive system by keeping your body in shape and in good working order. Regular exercise can also help you to regulate your appetite and prevent you from going on eating binges when you sit down at your dinner table.
If you are able to apply these tips to your life, you should see an improvement in your overall health as your tummy gets better. Hopefully you will experience less hyperacidity and see constipation problems disappear. As you can see, knowing how to properly take care of your tummy will definitely benefit everything else in your body.
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Reducing high blood pressure isn't always an easy task. Many medications help reduce hypertension, but people are beginning to take great care in the chemicals they put into their bodies.
Many are looking for natural high blood pressure remedies. Battle the effects of hypertension naturally and safely by following these 10 life rules.
Lose Weight: Ask your doctor what the ideal weight is for your height and body type. In general, men are at risk if their waist measurement is greater than 40 inches; 35 inches for women. Weight reduction of a mere 10 pounds may make corrections to within normal numbers.
Exercise Regularly: You don't have to overdo exercises to be in good shape. Regular activity between 30 and 60 minutes 4 or 5 days per week has been proven to reduce blood pressure significantly. People who have been inactive for an extended period of time may see reduction within just a few weeks of resumed physical activity.
Eat Healthy Foods: Whole grains, fruits, vegetables and low fat products helps. Don't stop eating everything you enjoy, simply enjoy them in lower quantities. Add healthier foods to your existing diet.
Reduce Sodium: Sodium should be limited to fewer than 2,300 mg per day. Following a much lower limit of 1,500 mg per day is recommended if you're looking for quicker results. Read the labels on your foods and consume foods and drinks responsibly.
Limit Alcohol Use: Alcohol can help lower blood pressure in moderation. More than one drink per day for women, or two drinks per day for men, can effectively increase hypertension. Stick to the one or two per day limit based on gender if you intend to reap the benefits of alcohol consumption.
Avoid Tobacco Use: Tobacco products increase blood pressure by 10 mm Hg or more. This effect doesn't reduce the moment you put out your cigarette; it is increased for up to an hour after smoking. Chain smokers are at higher risk.
Reduce Caffeine Intake: Caffeinated beverages or foods cause a temporary spike in blood pressure. Talk to your doctor about the amount of caffeine you consume per day and ask if reduction is recommended.
Reduce Stress: Stress and anxiety temporarily increases hypertension. Calm down and think about why you're stressed. Formulate a plan to reduce the stress in your life to help correct the problem naturally.
Monitor Regularly: Self-monitoring is often recommended in cases of dangerously high readings. Regular visits to the doctor for monitoring are usually all that is needed.
Discuss Issues with Family and Friends: People who care about your well-being are often the greatest support when dealing with medical problems. Discuss your hypertension situation with people who care about you and understand what you're going through. They can help motivate you to do what needs to be done to improve your health.
If you read Dr. Eric Topol's book "The Creative Destruction of Medicine," you begin to wonder whether people are actually thinking or just using their minds for something else.
In Dr. Topol's work, he shows how people are using smartphones and apps to: monitor heart beats; monitor blood pressure; monitor pulse rate; monitor blood Sugar.
And, then, rather than reporting their findings to their doctors, some users are discussing their findings with their friends or relatives, anyone but a medical professional who might actually make use the data.
Dr. Topol pointed to one app, advertised for the iPhone and "for entertainment purposes only" which monitors your heart rate. Several reviewers have looked at it and have pronounced it a solid flop, which it is.
Indeed, Dr. Topol also outlines the stages he has seen people go through to avoid going to their physician. He noted that: people use the apps for tests; people will then skip their visits with their doctors; people will share their information with anyone who they think can help them.
In the long run, this may be a recipe for disaster because people will tend to believe the results their smartphone give them over the results their physicians give them. Then they take their new-found expertise and go onto the Internet to nail-down their diagnosis.
Meantime, none of the users have medical degrees. They just have Smartphones and apps.
Dr. Topol is a cardiologist and director of the Scripps Translationsal Science Institute in La Jolla CA, and he believes there is a place for the Smartphone in a medical diagnosis, but as one of the tools that the doctor uses to help patients before they become really ill.
Also, Dr. Topol, who supports using technology to help treat his patients, acknowledges that some doctors are naturally skeptical when it comes to do-it-yourself medical treatment. These doctors, who tend to be old-school, believe that the usual batteries of tests and bloodwork are what is needed to determine a patient's health.
And, to a great degree they are right, but Smartphones also offer doctors the ability to track certain items and watch their patients and for these Smartphones and the ways they are tied to their apps are important.
Dr. Topol is a strong supporter of using Smartphone technology to ensure the health of his patients.
He must be onto something because Apple also had the same idea in 2009 with it developed a medical platform of apps for its iPhone Smartphones.
Smartphones are also important to the new wellness movement that has developed over the last few years. But sometimes, these adherents may tend to go a little overboard in their self-diagnoses and use of Smartphone technology.
Enthusiasm must be balanced with the need for proper medical treatment.