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Lower Blood Pressure using These Helpful Tips

The precarious thing about hypertension is that you won’t know it’s an issue unless you have tried your pulse as of late. Before you even take care of circulatory strain, you ought to first get it checked. Be that as it may, once is insufficient. Check it consistently to perceive how you’re doing. On the off chance that you are going in for a physical checkup, your pulse will get checked more often than not. Ask the medical attendant or specialist what your circulatory strain is. You ought to get your circulatory strain checked no less than like clockwork once you are 18, and all the more frequently in the event that you have hypertension and you’re attempting to lower it.

The nice thing about checking your blood pressure is that you can do it just about anywhere—grocery stores, drug stores, or health clinics. If you have high blood pressure, consider buying an inexpensive cuff and pump that you can use on your own at home. Make sure that you read the instructions, and if you are still confused, ask your doctor for help.

The disease stages are as follows: Normal is less than 120/80, Prehypertension is 120/80 to 139/89, Stage 1 Hypertension is 140/90 to 159/99, and Stage 2 Hypertension is 160/100 or higher. Now that you know if you have high blood pressure, here are some tips on how to lower it :

# Avoid salty foods. The American diet is overloaded with salt. If you need to lower your blood pressure, try only eating 1,500 mg of sodium a day. Don’t salt your food at the dinner table. Make homemade meals whenever possible because packaged and processed food often contain a lot of extra salt.

Quit smoking and limit alcohol. Smoking is obviously dangerous for your health, and it is harmful to your blood pressure as well. Also limit your alcohol intake to no more than one drink a day for women, and two for men.

# Maintain a healthy weight. This step is self-explanatory, but very important. Eat a well-balanced diet and get enough exercise. Calculate your BMI to get an approximate idea of if you are at a healthy weight or not. Not only is it important to not have too much excess weight, but you can also lower your blood pressure by getting enough exercise and healthy eating.

High blood pressure is something to take seriously because it can add stress on your heart and is the number one preventable risk factor for strokes. Other consequences are heart attack, heart failure, kidney failure, kidney disease, and even blindness in some cases. Make sure to get your blood pressure under control!

Skinny vs Fit

A huge number of years from now when advanced human advancements reveal the remaining parts of our primitive presence one thing will be sure: we are fixated on appearances. In 2010, the health and wellness industry appreciated $25 billion dollars in income and, even with the financial downturn of late years, the industry has seen development. Everything bodes well however. The unemployed workforce needs to look awesome when talking for another employment things being what they are, the reason not practice to fortify your benefits?

But with all this drive to be fit and healthy, what truly defines a healthy individual? Is it muscle mass? Body fat percentage? BMI? Athletic endurance? For the untrained eye, the appearance of health usually begins with the size of a person’s waistline. Because of the urge from medical and fitness professionals to minimize our waistlines and avoid such maladies as heart disease, diabetes and high blood pressure (to name a few), we have become obsessed with the measurement of our waistline.

There is more to being fit than just being thin. In fact, there are generally five trademark indicators of a physically fit individual. They are: cardiovascular fitness, muscle strength, muscular endurance, flexibility and body composition. Being fit in one area is good, but overall fitness in all five areas constitutes as well-rounded, physically fit individual whose body is equipped for the rigors of daily life and beyond.

Cardiovascular fitness relates to the ability of the heart and lungs to supply oxygen to working muscles. Someone like Lance Armstrong has an incredible cardiovascular system. At his peak of fitness he had a resting heart rate of 32 to 34 beats per minute. That’s half an average person’s resting heart rate. His heart only pumped half the time but delivered more oxygen with each gigantic gush of blood flow through his body. Lance Armstrong definitely qualifies as skinny but a skinny person can’t qualify as Lance Armstrong-level fitness without some serious work. In fact, a skinny person who never works their cardiovascular system has the same cardiovascular fitness level as an obese person.

Muscle strength is the ability of a muscle to exert force. This one is a no brainer. A skinny person with no muscle strength doesn’t have the fitness level of even a moderately athletic person. Think of all the times in a day when you need to rely on your muscles to complete a task. Activities like carrying in the groceries, vacuuming, mopping, even sitting at the computer while typing all require some amount of muscle strength in order to function properly and protect the surrounding joints.

Muscular endurance is the same idea as muscular strength except instead of sheer force, endurance relates to the number of times a muscle or group of muscles can work repetitively before getting tired. The same argument for muscle strength can be applied to muscular endurance. A skinny person isn’t fit without the component of muscular endurance.

Flexibility relates to the range of motion available at a joint. Good flexibility protects a muscle from injuries like strains, sprains and tears. Flexibility in the upper and lower back can help prevent the all too common back pain that so many people live with.

And finally we come to body composition. Good health in this component of fitness can only be achieved by a body fat percentage of less than 31% for women and 24% for men. (These recommended percentages change as we age.) The skinny person will usually have a lower body fat percentage but it is possible to be skinny and have such low muscle mass that body fat percentage is higher than expected. Anorexic patients who have destroyed their lean muscle mass through fasting tend to retain body fat. Their bodies are working harder to trying and maintain some store of energy storage since it’s in crisis mode.

Being skinny is not the ultimate definition of fitness. True fitness is the consequence of a concerted effort in each of the five areas of fitness.

Develop Healthy Habbits Tips

Great wellbeing doesn’t appear unexpectedly—it depends on building up and keeping up sound propensities. Sound propensities are created like whatever other propensity, through responsibility and constancy. Shaping a propensity starts with setting an objective, and is bolstered by conduct that backings that objective. Helping yourself frequently to remember your objective keeps it at the front of your psyche and can counter old propensities that may attempt to worm back in. For instance, in case you’re attempting to have a more sound eating regimen, record what you eat for every supper. You’ll recollect your objective each time you eat, and you’ll have the capacity to track your eating routine. You may likewise keep sound snacks where you can see them, around your work area or on the kitchen counter. When you go for a nibble, you’ll be helped to remember your objective and have the solid alternative directly before you. On a less complex level, little notes put all around where you’ll see them can be useful also.

But knowing how to develop a habit isn’t the only step. You have to know what habit you want to develop, and when it comes to health you can break it down into three general categories: nutrition, exercise, and emotional wellness.

Nutrition may be the simplest but also most difficult change you can make. On a basic level, it’s a matter of evaluating what you eat, making note of unhealthy foods, and replacing them with healthier ones. In practice, you may not find it so easy. It may be best to start slow, one item at a time. You’ll want to follow the common advice of eating fruits, vegetables, and whole grains, avoiding excessive and unhealthy fats (think: deep-fried snack cakes), eating sugar in moderation, and drinking plenty of water. When you eat meat, try to eat lean cuts and consider adding more fish to your diet. Fish provides an abundance of omega-3 fatty acids, which are an important element of a heart-healthy diet. You should also ensure that you are eating breakfast each morning. Breakfast is one of the easiest meals to skip; when you’re in a hurry to get to work or school, often the last thought on your mind is a nutritious start to your day. But breakfast can provide nutrients necessary to keep going strong throughout the day, rather than feeling your energy drop just before lunch and stay there. There’s a reason it’s called the most important meal of the day.

Healthy diet isn’t the only habit to form, however. Exercise is essential to a healthy lifestyle, and adults should get 30 minutes of strenuous exercise each day. This may include any number of activities, although you should keep in mind that aerobic exercise is the best kind of activity for keeping your heart in shape. Exercising at the same time every day is a good way to make it a routine part of your schedule. You may find it easier to form an exercise routine when you have a hobby that involves exercise. The more enjoyment you find in something, the more likely you are to keep doing it.

Once you’ve got a good diet and a solid exercise routine, you’re set, right? Wrong. Emotional wellness is the third key element in a healthy lifestyle. When your emotional self is off, the rest of your health can go too. This is a well-established fact with a number of different health conditions. Take time to do something relaxing, and be sure you’re getting enough sleep. High stress and sleep deprivation often contribute to each other, and can have a huge impact on mental function and cardiovascular health. Also, make and maintain social connections. Studies show that people with supportive, close relationships enjoy better physical and mental health. If a serious health condition arises, a supportive network of friends is an important part of recovery.

Remember that the best approach to making a healthier lifestyle is a global approach. Diet, exercise, or emotional wellness alone is not sufficient; they all play an important role in your health. Establishing healthy habits may sound daunting, but integrating them one at a time can make the transition much easier, and help you in your quest for better health.

Become a Healthy Person

On the off chance that you have settled on the decision to end up a wellbeing (or more advantageous) individual, bravo! You will appreciate prompt and in addition long haul benefits! Be that as it may, now where do you begin? Exhortation on the web can confound, misdirecting, and in some cases simply off-base. There are some essential strides that ought to be taken by any person who needs to make the move toward great wellbeing.

First and foremost, you may want to consider a visit to your doctor. If you have lived a sedentary lifestyle for ten years and you suddenly shock your body with strenuous exercise you could do more harm than good. Your doctor will check any preexisting conditions and determine how exercise will affect them. Conditions like chronic knee pain, persistent headaches, diabetes or asthma (to name a few) are conditions that should be checked out by the doctor before starting an exercise regimen. Your doctor can be a great tool in telling you which exercises are best for certain conditions.

After your doctor clears you, it’s time to assess your current fitness level. Getting an accurate measure of where you started from will give you motivation when the novelty of exercise wears off and the mental battles begin. Go out to the track and find out how long it takes you to walk or run a mile. See how many push-ups you can do before becoming fatigued. Check your resting heart rate. If possible, get a measurement of your body fat percentage. Some doctors have body fat calipers in their office and they can get the measurement for you when you go in for your physical exam. Also, take some measurements of your body. Measure your waist, hips, thighs and upper arms.

Finally, determine your fitness goals. Try to stay away from weight loss being your ultimate goal. Make it a by-product of actively participating in something you truly enjoy. If you once had a passion for basketball but life got in the way of playtime and you had to put it on the back burner, consider starting back up again with the goal of being able to participate in a full season with a club or city league. There are so many ways to get exercise and play at the same time. Don’t get stuck thinking that you need to pound the tread mill and pump iron with the meatheads at the local gym.

The decision to dedicate yourself to a healthy lifestyle is one of the best choices you can make for yourself. Good health can help you avoid chronic illnesses, improve balance and coordination, and help you sleep better at night. Don’t get overwhelmed by the advice all around you. A few simple steps will get you moving in the right direction.

Guide to Good Nutrition

good-nutritionWhether you are at your optimal weight or endeavoring to achieve your weight objective is it just an issue of blazing a bigger number of calories than you take in? The answer, I propose, is no! General body wellbeing change and additionally weight increase or misfortune must be figured into the condition or you could set out toward issues. Right nourishment can lessen the danger of a miriad of wellbeing related issues, the most terrifying of which are without a doubt coronary illness and tumor. Appropriate sustenance, in any case, involves eating a wide range of nourishments, checking your utilization of some sustenance and drink things, and tallying calories. Great eating methodologies offer adjusted nourishment that lessens cholesterol, circulatory strain, and assists with weight control.

To function properly, your body must have the correct combination of nutrients :

Carbohydrates. They are the primary source of ammunition in your diet. The body uses carbohydrates to build glucose which can be used immediately or stored in your body for later. Too much glucose, however, is stored as fat. There are two types of carbohydrates – simple and complex. Sugars are simple carbohydrates. Starches and fibers are complex carbohydrates.

Proteins. Proteins help your body build and maintain muscles and other tissues. They also function in the creation of hormones. Like carbohydrates, excess protein is stored as fat.

Animal and vegetable are the two major types of proteins. Too much animal protein can cause high cholesterol, as it is high in saturated fat.

Fat. Strange as it may seem; fat is another nutrient your body requires. It comes in both saturated and unsaturated forms. Saturated fat puts you at risk of health problems. Unsaturated fat is healthy, but if it goes through any type of refinement process, it can become saturated fat.

Vitamins. These are also required nutrients. Different vitamins perform different tasks within the body. They can work with the metabolism to help with energy levels for any task you can think of that you need your body to perform. It has also been noted that certain vitamins can prevent disease.

For example, vitamins A, C, and E, also called antioxidants, can assist with the prevention of coronary artery disease by keeping build up from occurring on artery walls. Vitamin B-1 is needed for digestion and proper nervous system function. Vitamin B-2 is needed for normal cell growth. Vitamin B-3 helps to detoxify your body. Folic acid assists with production of red blood cells. Vitamin D assists with the absorption of calcium. Vitamin K helps your blood clot.

Minerals and trace elements. These are another nutrient your body requires. Both are used in many different body processes. Minerals like chlorine help make your digestive juices. Phosphorus helps build strong bones. Both can be found in the foods we consume, but with a trace element, your body just needs a tiny amount. Salt is one final nutrient your body requires. You should not consume more than 2400 milligrams per day, though, as it might raise your blood pressure.

You should follow several guidelines to create a well balanced, nutritional diet. First, try to consume two and one half cups of vegetables and two cups of fruit each day. When making your selections for each day, be sure to choose a good variety. A good rough guide is to eat as many different colors as possible, this will help you to select from all five vegetable subgroups at least four times per week.

You should eat at least three ounces of whole grain products each day. At least half of your grain intake should be whole grain based. Milk should also be part of a healthy diet. Consume at least forty-eight ounces of low fat milk or milk products on a daily basis. Your total fat intake should only be between ten and thirty percent of your calories. Most of the fats you consume should be in the form of unsaturated fats, as saturated fats can do much to damage your health. Meat, poultry, dry beans, and milk or milk products should all be lean, low-fat, or fat-free. Less than ten percent of your calories should come from saturated fats, and you should always try to avoid trans-fatty acid.

Fiber-rich fruits, vegetables and whole grains should be a regular part of your diet as should potassium rich foods. Alcoholic beverages should only be consumed in moderation.