10 ways to control high blood pressure without medication

You don't always need prescription medications to lower your blood pressure. By making these 10 lifestyle changes, you can lower your blood pressure and reduce your risk of heart disease.

If you've been diagnosed with high blood pressure (a systolic pressure — the top number — of 140 or above or a diastolic pressure — the bottom number — of 90 or above), you might be worried about taking medication to bring your numbers down.

Lifestyle plays an important role in treating your high blood pressure. If you successfully control your blood pressure with a healthy lifestyle, you may avoid, delay or reduce the need for medication.

Here are 10 lifestyle changes you can make to lower your blood pressure and keep it down.

1. Lose extra pounds and watch your waistline

Blood pressure often increases as weight increases. Losing just 10 pounds can help reduce your blood pressure. In general, the more weight you lose, the lower your blood pressure. Losing weight also makes any blood pressure medications you're taking more effective. You and your doctor can determine your target weight and the best way to achieve it.

Besides shedding pounds, you should also keep an eye on your waistline. Carrying too much weight around your waist can put you at greater risk of high blood pressure. In general:

• Men are at risk if their waist measurement is greater than 40 inches (102 centimeters, or cm).
• Women are at risk if their waist measurement is greater than 35 inches (88 cm).
• Asian men are at risk if their waist measurement is greater than 36 inches (90 cm).
• Asian women are at risk if their waist measurement is greater than 32 inches (80 cm).

2. Exercise regularly

Regular physical activity — at least 30 to 60 minutes most days of the week — can lower your blood pressure by 4 to 9 millimeters of mercury (mm Hg). And it doesn't take long to see a difference. If you haven't been active, increasing your exercise level can lower your blood pressure within just a few weeks.

If you have prehypertension (systolic pressure between 120 and 139 or diastolic pressure between 80 and 89), exercise can help you avoid developing full-blown hypertension. If you already have hypertension, regular physical activity can bring your blood pressure down to safer levels.

Talk to your doctor about developing an exercise program. Your doctor can help determine whether you need any exercise restrictions. Even moderate activity for 10 minutes at a time, such as walking and light strength training, can help.

But avoid being a "weekend warrior." Trying to squeeze all your exercise in on the weekends to make up for weekday inactivity isn't a good strategy. Those sudden bursts of activity could actually be risky.

3. Eat a healthy diet

Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 14 mm Hg. This eating plan is known as the Dietary Approaches to Stop Hypertension (DASH) diet.

It isn't easy to change your eating habits, but with these tips, you can adopt a healthy diet:

• Keep a food diary. Writing down what you eat, even for just a week, can shed surprising light on your true eating habits. Monitor what you eat, how much, when and why.
• Consider boosting potassium. Potassium can lessen the effects of sodium on blood pressure. The best source of potassium is food, such as fruits and vegetables, rather than supplements. Talk to your doctor about the potassium level that's best for you.
• Be a smart shopper. Make a shopping list before heading to the supermarket to avoid picking up junk food. Read food labels when you shop, and stick to your healthy-eating plan when you're dining out, too.
• Cut yourself some slack. Although the DASH diet is a lifelong eating guide, it doesn't mean you have to cut out all of the foods you love. It's OK to treat yourself occasionally to foods you wouldn't find on a DASH diet menu, like a candy bar or mashed potatoes with gravy.

4. Reduce sodium in your diet

Even a small reduction in the sodium in your diet can reduce blood pressure by 2 to 8 mm Hg. The recommendations for reducing sodium are:

• Limit sodium to 2,300 milligrams (mg) a day or less.
• A lower sodium level — 1,500 mg a day or less — is appropriate for people 51 years of age or older, and individuals of any age who are African-American or who have high blood pressure, diabetes or chronic kidney disease.

To decrease sodium in your diet, consider these tips:

• Track how much salt is in your diet. Keep a food diary to estimate how much sodium is in what you eat and drink each day.
• Read food labels. If possible, choose low-sodium alternatives of the foods and beverages you normally buy.
• Eat fewer processed foods. Potato chips, frozen dinners, bacon and processed lunch meats are high in sodium.
• Don't add salt. Just 1 level teaspoon of salt has 2,300 mg of sodium. Use herbs or spices, rather than salt, to add more flavor to your foods.
• Ease into it. If you don't feel like you can drastically reduce the sodium in your diet suddenly, cut back gradually. Your palate will adjust over time.

5. Limit the amount of alcohol you drink

Alcohol can be both good and bad for your health. In small amounts, it can potentially lower your blood pressure by 2 to 4 mm Hg. But that protective effect is lost if you drink too much alcohol — generally more than one drink a day for women and more than two a day for men. Also, if you don't normally drink alcohol, you shouldn't start drinking as a way to lower your blood pressure. There's more potential harm than benefit to drinking alcohol.

If you drink more than moderate amounts of it, alcohol can actually raise blood pressure by several points. It can also reduce the effectiveness of high blood pressure medications.

• Track your drinking patterns. Along with your food diary, keep an alcohol diary to track your true drinking patterns. One drink equals 12 ounces (355 milliliters, or mL) of beer, 5 ounces of wine (148 mL) or 1.5 ounces of 80-proof liquor (45 mL). If you're drinking more than the suggested amounts, cut back.
• Consider tapering off. If you're a heavy drinker, suddenly eliminating all alcohol can actually trigger severe high blood pressure for several days. So when you stop drinking, do it with the supervision of your doctor or taper off slowly, over one to two weeks.
• Don't binge. Binge drinking — having four or more drinks in a row — can cause large and sudden increases in blood pressure, in addition to other health problems.

6. Avoid tobacco products and secondhand smoke

On top of all the other dangers of smoking, the nicotine in tobacco products can raise your blood pressure by 10 mm Hg or more for up to an hour after you smoke. Smoking throughout the day means your blood pressure may remain constantly high.

You should also avoid secondhand smoke. Inhaling smoke from others also puts you at risk of health problems, including high blood pressure and heart disease.

7. Cut back on caffeine

The role caffeine plays in blood pressure is still debatable. Drinking caffeinated beverages can temporarily cause a spike in your blood pressure, but it's unclear whether the effect is temporary or long lasting.

To see if caffeine raises your blood pressure, check your pressure within 30 minutes of drinking a cup of coffee or another caffeinated beverage you regularly drink. If your blood pressure increases by five to 10 points, you may be sensitive to the blood pressure raising effects of caffeine.

Regardless of your sensitivity to caffeine's effects, doctors recommend you drink no more than 200 milligrams a day — about the amount in two cups of coffee.

8. Reduce your stress

Stress or anxiety can temporarily increase blood pressure. Take some time to think about what causes you to feel stressed, such as work, family, finances or illness. Once you know what's causing your stress, consider how you can eliminate or reduce stress.

If you can't eliminate all of your stressors, you can at least cope with them in a healthier way. Take breaks for deep-breathing exercises. Get a massage or take up yoga or meditation. If self-help doesn't work, seek out a professional for counseling.

9. Monitor your blood pressure at home and make regular doctor's appointments

If you have high blood pressure, you may need to monitor your blood pressure at home. Learning to self-monitor your blood pressure with an upper arm monitor can help motivate you. Talk to your doctor about home monitoring before getting started.

Regular visits to your doctor are also likely to become a part of your normal routine. These visits will help keep tabs on your blood pressure.

• Have a primary care doctor. People who don't have a primary care doctor find it harder to control their blood pressure. If you can, visit the same health care facility or professional for all of your health care needs.
• Visit your doctor regularly. If your blood pressure isn't well controlled, or if you have other medical problems, you might need to visit your doctor every month to review your treatment and make adjustments. If your blood pressure is under control, you might need to visit your doctor only every six to 12 months, depending on other conditions you might have.

10. Get support from family and friends

Supportive family and friends can help improve your health. They may encourage you to take care of yourself, drive you to the doctor's office or embark on an exercise program with you to keep your blood pressure low. Talk to your family and friends about the dangers of high blood pressure.

If you find you need support beyond your family and friends, consider joining a support group. This may put you in touch with people who can give you an emotional or morale boost and who can offer practical tips to cope with your condition.

source:mayoclinic.com

Why you should love your...BIG BOTTOM: The physical flaws that are good for your health

Scientists at Oxford University have found that storing fat in your bottom, rather than stomach, cuts levels of ‘bad’ LDL cholesterol and raises the ‘good’ HDL cholesterol that protects against hardening of the arteries.

Their review, published in the International Journal of Obesity, showed the benefits of an ample derriere extend even to cutting the risk of diabetes. 

Gluteofemoral fat stored around the bottom seems to act as a buffer, mopping up inflammatory fats that could have a dangerous effect elsewhere

Professor Jimmy Bell, head of metabolic and molecular imaging at Hammersmith Hospitals NHS Trust, explains: ‘Fat comes in “good” and “bad” forms. 

 

Burning off too much of this healthier form of fat isn't good for you

'Gluteofemoral fat stored around the bottom seems to act as a buffer, mopping up inflammatory fats that could have a dangerous effect elsewhere.

‘Because fat around your backside breaks down more slowly than belly fat, it produces fewer inflammatory cytokines — chemicals which have been linked to diabetes, heart disease and obesity. 

'Burning off too much of this healthier form of fat isn’t good for you.’

However, excess fat around the middle can have severe health implications, so getting rid of it  is important.

source: dailymail.co.uk

Weight-loss clinics are handing out dangerous slimming drugs with lethal side effects

Patients are being put at risk by doctors selling them potentially dangerous weight-loss pills at private slimming clinics.

A number of centres in England were found to be handing out drugs which could have lethal side effects, a health watchdog has revealed.

Two of the drugs routinely being given to patients – phentermine and diethylpropion – are similar to amphetamines and were banned from this country in 2000 over fears they caused heart disease.

Both were subsequently reinstated following legal action by the manufacturer. 

But due to serious safety concerns, they are not used on the NHS and private doctors are strongly advised not to prescribe them.

But in the last two months the Care Quality Commission has found six private clinics handing out the drugs without warning of the dangers. 

In some cases doctors had not even bothered to check patients’ blood pressure beforehand, even though the pills have been linked to heart problems.

The watchdog is concerned that many other private clinics across the country are handing out the pills.

There are about 80 registered private slimming clinics run by doctors in England, part of a diet industry worth a total of £2billion.

Some centres charge initial ‘registration costs’ of £20, followed by monthly fees of £80 which cover regular consultations with doctors who advise on diet plans and slimming pills.

In one clinic, the Diet Centre in St Neots, Cambridgeshire, CQC investigators found that a nurse was handing out slimming pills even though she did not have the correct qualifications.

Inspectors said there was no evidence patients had their blood pressure or weight recorded before being given phentermine and diethylpropion. The clinic has since been shut down. 

Phentermine was one of the drugs regularly given to patients despite being banned in 2000 over fears they caused heart disease

New Leaf Health in Leeds, and Dr Anthony Adam Schiff in Newbury, Berkshire, were found to be handing out potentially dangerous drugs and given warning notices. 

The CQC says it has ‘major concerns’ with three other clinics.

A spokesman said: ‘We would urge anyone who has concerns about medicines that they’ve been prescribed or information they’ve been given by a slimming clinic to contact their GP – but also to tell CQC.’

Josy Lofthouse suffered palpitations, breathlessness and insomnia after taking slimming pills given to her by a private clinic.

She said a doctor took her blood pressure, height and weight and she was given a month’s supply and told ‘almost as an afterthought, that they might make me feel depressed’.

The 5ft mother of two, from Barnet, North London, took them as she was desperate to slim from a size 16 to a 12. 

Mrs Lofthouse, 52, said: ‘I became hyperactive and a raging insomniac. I learned afterwards that the drugs were amphetamine-based, like those taken illegally by young ravers who want to party all night without getting tired. 

‘Worst of all, I developed terrifying and constant heart palpitations that I couldn’t control. By the end of the first week on the tablets I’d lost a few pounds, but I was too frightened to continue.’

She subsequently managed to drop several dress sizes by eating sensibly and working out.

Source: http://www.dailymail.co.uk

Four Simple Steps for Hair Care

Our personality changes completely just with the change of hair styles. But to keep retain hair’s beauty we need to take special hair care. Every type has its own beauty, but mostly the process of hair care might be same. It’s natural that many of the women want to change their style, cut, hair color time to time. Those who have straight hair want to try fizzy hair styles whereas those who have fizzy or curly hairs want to get straight hair. Similarly happens with hair colors. Girls change hair colors to follow the trend, so any of these process when taken they leave bit side effects to hair like split ends, breakage and damages, hair loss with chemicals and your hairs then need special hair care treatments too.

On the other hand changes in seasons, in your health also leave impacts on hairs.
These days there are a lot of hair care treatments are available in salons, however by using some simple home tips on regular basis you can also get fine results.

Massaging your scalp:

Scalp massage plays a pivotal role to keep your hairs strong. Massage increase the blood circulation which some how is like food for hairs and helps to strengthen your hairs. After massaging scalp don’t forget to take steam. Steaming your scalp will open up the pores and help to absorb oils. This hair care treatment is really awesome which you can easily take at home. You can use coconut, olive oil for it but if you have week and dry hair then apply almond and egg oil. With regular use you will get incredible result.

Hair Washing & cleansing:

To take special hair care Hair cleansing is another important step. Never use harsh and shampoos while over using can also effect and weak your hairs.

Diet helps to grow hairs healthier:

Healthy diet and healthy life style is actual pillar due to which your hair beauty stands. Vegetables and plenty of water will nourish your hairs speedily. Daily exercise also fastens your blood circulation due to which health of your hairs improves better.

Trim hairs to get rid of split ends:

Split ends stop your hair length whereas also leave weaker effects, so to get rid of this trim your hairs after every third month. With proper oiling and trimming your hairs will grow strongly.
So by these simple hair tips, take special hair care to enhance your personality.

source:womenzmag.com

13 Fitness Secrets Only Pro Football Players Know

By Billy Miller, former Saints Tight End from Promax Nutrition

© BRIAN FINKE

At-home workouts can be hit or miss, depending on how hard you push yourself. Sometimes when you’re on your own, it’s hard to motivate to train hard -- and see major results. Here, Billy Miller offers his fitness secrets for women, straight from the NFL Combine -- the drills and physical tests the athletes perform before the season starts. Miller says, “Borrowing from the Combine can add a motivational piece to workouts that’s often missing—not to mention allow people to see just how strong and powerful these football players are. Of course, the whole family can try the tips I’ve listed here, and bring a whole new meaning to sibling rivalry.”

© JOHN HOWARD/DIGITAL VISION/THINKSTOCK

1. Swap high-intensity interval workouts into your weekly routine

Raise your heart rate (to 75%-90% of your max, depending on fitness level) for a short period of time (20 seconds to 2 minutes), then bring your heart rate back down to recovery (65% of heart rate max). Repeat this process: Beginners start with 2-3 times. Note: To find your estimated maximum heart rate: Subtract your age from 220.

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2. Use a heart rate monitor to track your workouts.

Know how high you are getting your heart rate, and how quickly you’re recovering. (Fast recovery is a true sign of fitness.)

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3. Stay hydrated.

Research suggests drinking half your body weight in ounces per day.

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4. Get enough sleep.

Those eight hours are important for muscle -- and brain -- recovery.

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5. Replenish your muscles.

I like to eat a Promax LS (Lower Sugar and natural sweetened with Stevia) bar 30-45 minutes post-workout to replenish the fuel (ATP) depleted from my muscles. Eating within this window of time helps you maintain an elevated metabolism.

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6. Drill yourself.

Instead of a using a treadmill or elliptical machine, set up cones or ladders on the floor, and do “athletic” drills to enhance your agility. The stop-and-go nature of these drills will burn more calories -- and help prevent injuries later on.

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7. Get competitive.

Incorporate competitive drills into your fitness routine. Get a partner and compete against each other, i.e.: short races around cones, or games using balls. The healthy competition will motivate you and help stave off boredom.

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8. Go total body.

Use more total-body exercises, for example, a squat with dumbbells, to a bicep curl, then a press overhead versus just a stand-alone squat or bicep curl. You’ll burn more calories at once and do more in less time.

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9. Take fish oil daily to decrease inflammation in the body and help enhance recovery.

You can buy it in easy-to-swallow capsules, you just have to look.

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10. Plan your week so you have high, moderate and low-intensity workouts spread out through the week to balance your regimen.

Also, be sure to have one or two days dedicated just to recovery, where you perform yoga or other flexibility work. More is not always better. Without recovery, your body will secrete excess amounts of cortisol (stress hormone), which will cause your body to hold onto body fat and break down muscle tissue.

On a side note, if an individual works out for long periods of time at only low intensities, or only at high intensities, their cortisol levels will increase, causing the body to break down lean muscle tissue and hold onto body fat. They may lose body weight, but it is lean muscle tissue that they are losing, and not body fat. So, a person who weights 200 lbs with 30 % body fat can do excessive “cardio,” lose 20 lbs and still have roughly 30% body fat. Why is this important? They now weigh less but are actually fatter. Now they have a smaller body with roughly the same amount of body fat, which is a serious health concern. On the other hand, if they do high-intensity interval training and get proper recovery, they will then be in an anabolic state, leading to increased lean muscle tissue (giving you a good shape to your body), elevated metabolism and a healthier hormone profile. 

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11. Perform static stretches after your workouts, and warm-up with dynamic flexibility exercises.

A dynamic warm-up includes moves like squats and lunges performed using only your body weight, to increase circulation in your muscles and warm your body through its range of motion. Static stretches slow the muscle fibers, and are best saved for after a workout, to cool your body down.

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12. Prevent plateaus by incorporating new workouts or exercises into your routine every two to four weeks.

Your muscles will have to adapt, forcing you to work harder and burn more calories. Try new fitness classes or simply swap a type of exercise -- like running -- with cycling for a few weeks.

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13. Add stealthy sources of protein to your food, to balance your meals and insulin (read: energy) levels.

Sprinkle seeds into soups or top a salad with them, for an extra boost of protein and Omega-3’s.