Prevention. Computers are the number one method of communication today. Consequently, we may be spending up to eight hours or more a day in front of a computer either at work, or as a home-based business. In addition, we strive to strengthen the security of our data through newly acquired software. Conversely, what steps do we take to secure and strengthen our eyes? After all, the strain imposed upon them subtly creeps up and we find it more and more difficult to read the small print. Thus, the importance of eye exams cannot be overstated. Yearly check-ups should be a part of our overall desire to keep our eyes in focus.
Posted by Unknown | File under : best health tips ever, Eye, Health Tips, Vision Health Tips for Computer Users
Posted by Unknown | File under : Eye
| Tips For Healthy Eyes |
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| Eyecare For Computer Freaks | ||||
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Posted by Unknown | File under : Health Tips, Vision Health Tips for Computer Users
Tips for Eye Beauty, Vision Care and Eye Health Care
Given below are some eye care tips for beautiful and attractive eyes.
- Dip a cotton pad in a cup of water overnight. Strain this in the morning and add 1 cup of plain water to this. Splash the eyes with this water or wash them with the help of an eyecup.
- Dip a pad of cotton wool in rose water to which 2-3 drops of Castor oil is mixed. Place these soaked pads on the eyelids for 15-20 minutes. Eye burns and other problems will be reduced.
- Splash the eyes with a weak n very liter tea solution, thoroughly strained and cooled for 2 to 3 minutes.
- Place Cotton pads dipped in a cold tea solution for an hour on the eyelids for 10 to 15 minutes and relax.
Dark Circles - Natural eye care, removing dark circles
- Grate 3 pieces of cucumber and squeeze them through a muslin cloth and extract the juice. Dip cotton pads in this juice for 2 minutes and place on eyelids and darkened areas. Relax for 15 minutes for best results continue for 2 to3 days.
- Take 1 teaspoon of Tomato pulp,1 pinch of Turmeric powder, half teaspoon of lime juice and 1 teaspoon of gram flour. Make a paste of the above ingredients and apply gently on the eye lids and the darkened areas and let it remain for half an hour. Remove gently with moist cotton pads after half an hour. Repeat this for a week
Deep Sunken Eyes - Herbal treatment
- Mix 1 teaspoon of honey with half teaspoon of almond oil. Apply the above mixture gently on the eyes at bedtime. Repeat this for a week.
- Soak 5 Almonds overnight. Peel them and mix it with a glass of milk eat the almonds by chewing well. Repeat this in the morning for 21 days should definitely help.
Puffy Eyes
- Slice a raw Potato and circle the closed eyes with these halves. Or else grate a raw Potato and place on Muslin cloth and squeeze. Place these on the eyes and relax for 15-20 minutes.
- Place cotton pads dipped in chilled milk before boiling on the eye lids while relaxing for 10-15 minutes.
- In a small bowl of chilled water add few drops of Vitamin E oil. Dip cotton pads for 5 minutes in this and place on the eyes while relaxing for 20 minutes everyday.
Eyecare Instructions for people using computers and computer professionals
Spending long hours in front of television or computers is part of peoples life today. Especially if you are a computer professional, there is usually no escape from it. This causes many eyes and vision related problems in future. Here are some useful eye care tips for computer users.
- After every 20 to 30 minutes of work, look at a distant away object and blink several times. This will help in better focusing
- Blink frequently. People tend to reduce blink rate while working on computer. This can lead to dry eyes. Try to blink 12 to 15 times every minute.
- Exercise you eyes at frequent intervals. Eye exercise is simple. All you need to do is just blink several times, then close your eyes and role them in clockwise and anti clockwise direction. While doing this, inhale and exhale slowly and open your eyes slowly after doing this.
- Rub your palms against each other till them become warm. Cover your eyes with your warm palms for about a minute. Palming is another great way to relax and soothe your eyes.
- Splashing water on you face during breaks can keep you refreshed. This also helps in cooling your eyes.
- A few minutes of walk during breaks will refresh your body and mind. It is also good for your eyes as walking increases blood supply to your eyes.
- Fix an anti glare screen on to your monitor or use anti glare glass while working on computers. Also position the monitor and lights in such a manner that glare from the screen is minimum.
Posted by Unknown | File under : best health tips ever, Health Tips
1. Copy your kitty: Learn to do stretching exercises when you wake up. It boosts circulation and digestion, and eases back pain.
2. Don’t skip breakfast. Studies show that eating a proper breakfast is one of the most positive things you can do if you are weight. Breakfast skippers tend to gain weight. A balanced breakfast includes fresh fruit or fruit juice, a high-fibre breakfast cereal, low-fat milk or yoghurt, wholewheat toast, and a boiled egg.
3. Brush up on hygiene. Many people don't know how to brush their teeth properly. Improper brushing can cause as much damage to the teeth and gums as not brushing at all. Lots of people don’t brush for long enough, don’t floss and don’t see a dentist regularly. Hold your toothbrush in the same way that would hold a pencil, and brush for at least two minutes. This includes brushing the teeth, the junction of the teeth and gums, the tongue and the roof of the mouth. And you don't need a fancy, angled toothbrush – just a sturdy, soft-bristled one that you replace each month.
4. Neurobics for your mind. Get your brain fizzing with energy. American researchers coined the term ‘neurobics’ for tasks which activate the brain's own biochemical pathways and to bring new pathways online that can help to strengthen or preserve brain circuits. Brush your teeth with your ‘other’ hand, take a new route to work or choose your clothes based on sense of touch rather than sight. People with mental agility tend to have lower rates of Alzheimer's disease and age-related mental decline.
5. Get what you give! Always giving and never taking? This is the short road to compassion fatigue. Give to yourself and receive from others, otherwise you’ll get to a point where you have nothing left to give. And hey, if you can’t receive from others, how can you expect them to receive from you?
6. Get spiritual. A study conducted by the formidably sober and scientific Harvard University found that patients who were prayed for recovered quicker than those who weren’t, even if they weren’t aware of the prayer.
7. Get smelly. Garlic, onions, spring onions and leeks all contain stuff that’s good for you. A study at the Child’s Health Institute in Cape Town found that eating raw garlic helped fight serious childhood infections. Heat destroys these properties, so eat yours raw, wash it down with fruit juice or, if you’re a sissy, have it in tablet form.
8. Knock one back. A glass of red wine a day is good for you. A number of studies have found this, but a recent one found that the polyphenols (a type of antioxidant) in green tea, red wine and olives may also help protect you against breast cancer. It’s thought that the antioxidants help protect you from environmental carcinogens such as passive tobacco smoke.
9. Bone up daily. Get your daily calcium by popping a tab, chugging milk or eating yoghurt. It’ll keep your bones strong. Remember that your bone density declines after the age of 30. You need at least 200 milligrams daily, which you should combine with magnesium, or it simply won’t be absorbed.
10. Berries for your belly. Blueberries, strawberries and raspberries contain plant nutrients known as anthocyanidins, which are powerful antioxidants. Blueberries rival grapes in concentrations of resveratrol – the antioxidant compound found in red wine that has assumed near mythological proportions. Resveratrol is believed to help protect against heart disease and cancer.
Posted by Unknown |
How to Improve Your Memory
A strong memory depends on the health and vitality of your brain. Whether you're a student studying for final exams, a working professional interested in doing all you can to stay mentally sharp, or a senior looking to preserve and enhance your grey matter as you age, there are lots of things you can do to improve your memory and mental performance.
Harnessing the power of your brain
They say that you can’t teach an old dog new tricks, but when it comes to the brain, scientists have discovered that this old adage simply isn’t true. The human brain has an astonishing ability to adapt and change—even into old age. This ability is known as neuroplasticity. With the right stimulation, your brain can form new neural pathways, alter existing connections, and adapt and react in ever-changing ways.
The brain’s incredible ability to reshape itself holds true when it comes to learning and memory. You can harness the natural power of neuroplasticity to increase your cognitive abilities, enhance your ability to learn new information, and improve your memory.
Improving memory tip 1: Don't skimp on exercise or sleep
Just as an athlete relies on sleep and a nutrition-packed diet to perform his or her best, your ability to remember increases when you nurture your brain with a good diet and other healthy habits.
When you exercise the body, you exercise the brain
Treating your body well can enhance your ability to process and recall information. Physical exerciseincreases oxygen to your brain and reduces the risk for disorders that lead to memory loss, such as diabetes and cardiovascular disease. Exercise may also enhance the effects of helpful brain chemicals and protect brain cells.
Improve your memory by sleeping on it
When you’re sleep deprived, your brain can’t operate at full capacity. Creativity, problem-solving abilities, and critical thinking skills are compromised. Whether you’re studying, working, or trying to juggle life’s many demands, sleep deprivation is a recipe for disaster.
But sleep is critical to learning and memory in an even more fundamental way. Research shows that sleepis necessary for memory consolidation, with the key memory-enhancing activity occurring during the deepest stages of sleep.
Improving memory tip 2: Make time for friends and fun
When you think of ways to improve memory, do you think of “serious” activities such as wrestling with the New York Times crossword puzzle or mastering chess strategy, or do more lighthearted pastimes—hanging out with friends or enjoying a funny movie—come to mind? If you’re like most of us, it’s probably the former. But countless studies show that a life that’s full of friends and fun comes with cognitive benefits.
Healthy relationships: the ultimate memory booster?
Humans are highly social animals. We’re not meant to survive, let alone thrive, in isolation. Relationships stimulate our brains—in fact, interacting with others may be the best kind of brain exercise.
Research shows that having meaningful relationships and a strong support system are vital not only to emotional health, but also to brain health. In one recent study from the Harvard School of Public Health, for example, researchers found that people with the most active social lives had the slowest rate of memory decline.
There are many ways to start taking advantage of the brain and memory-boosting benefits of socializing. Volunteer, join a club, make it a point to see friends more often, or reach out over the phone. And if a human isn’t handy, don’t overlook the value of a pet—especially the highly-social dog.
Laughter is good for your brain
You’ve heard that laughter is the best medicine, and that holds true for the brain as well as the body. Unlike emotional responses, which are limited to specific areas of the brain, laughter engages multiple regions across the whole brain.
Furthermore, listening to jokes and working out punch lines activates areas of the brain vital to learning and creativity. As psychologist Daniel Goleman notes in his book Emotional Intelligence, “laughter…seems to help people think more broadly and associate more freely.”
Looking for ways to bring more laughter in your life? Start with these basics:
- Laugh at yourself. Share your embarrassing moments. The best way to take ourselves less seriously is to talk about the times when we took ourselves too seriously.
- When you hear laughter, move toward it. Most of the time, people are very happy to share something funny because it gives them an opportunity to laugh again and feed off the humor you find in it. When you hear laughter, seek it out and ask, “What’s funny?”
- Spend time with fun, playful people. These are people who laugh easily–both at themselves and at life’s absurdities–and who routinely find the humor in everyday events. Their playful point of view and laughter are contagious.
- Surround yourself with reminders to lighten up. Keep a toy on your desk or in your car. Put up a funny poster in your office. Choose a computer screensaver that makes you laugh. Frame photos of you and your family or friends having fun.
- Pay attention to children and emulate them. They are the experts on playing, taking life lightly, and laughing.
Posted by Unknown | File under : Vision Health Tips for Computer Users
More and more people in a variety of professions find themselves looking at a computer screen all day, where the light generated from behind the screen - is very different from how we see things in the rest of the world - through light reflected off of objects.
Often headaches, dry eyes, blurry vision and even long-term loss of visual acuity can result.
To reduce computer-related eye strain, try these top 10 tips:
Often headaches, dry eyes, blurry vision and even long-term loss of visual acuity can result.
To reduce computer-related eye strain, try these top 10 tips:
- Use dark text on a light background - ideally black text on a white background.
- Make sure your monitor is in focus and that the brightness of its screen matches the brightness of the surrounding room.
- Cut down on distracting reflections and glare on your monitor with an anti-reflective screen.
- Avoid bright overhead lighting shining directly on your monitor screen. Ideal office lighting is indirect and of a lower wattage.
- The straight-ahead eye position many computer users use is unnatural. Instead, adjust your monitor so that the center of your screen is 7 to 10 inches below your horizontal line of sight.
- "Flickering" of the screen also can cause eye strain. Work with a monitor with refresh rates of at least 60 hertz, preferably more.
- Computer use often entails intense concentration. Be sure to blink and breathe regularly to ensure that eyes remain moist and eye muscles relaxed.
- Every 10 to 20 minutes, give your eyes a brief (20-30 second) break during which you look away from your screen and focus instead on an object in the distance.
- Every hour or so, stand up and get away from your computer for 5 minutes or so.
- If you still are experiencing computer-related vision problems, talk to your eye care professional about glasses or contacts tailored specifically for heavy computer users (often these are tinted light pink to compensate for the fluorescent office light), or a vision therapy program.
Posted by Unknown | File under : Health Tips, Stress Management
It may seem that there’s nothing you can do about stress. The bills won’t stop coming, there will never be more hours in the day, and your career and family responsibilities will always be demanding. But you have more control than you might think. In fact, the simple realization that you’re in control of your life is the foundation of stress management. Managing stress is all about taking charge: of your thoughts, emotions, schedule, and the way you deal with problems.
Identify the sources of stress in your life
Stress management starts with identifying the sources of stress in your life. This isn’t as easy as it sounds. Your true sources of stress aren’t always obvious, and it’s all too easy to overlook your own stress-inducing thoughts, feelings, and behaviors. Sure, you may know that you’re constantly worried about work deadlines. But maybe it’s your procrastination, rather than the actual job demands, that leads to deadline stress.
To identify your true sources of stress, look closely at your habits, attitude, and excuses:
- Do you explain away stress as temporary (“I just have a million things going on right now”) even though you can’t remember the last time you took a breather?
- Do you define stress as an integral part of your work or home life (“Things are always crazy around here”) or as a part of your personality (“I have a lot of nervous energy, that’s all”).
- Do you blame your stress on other people or outside events, or view it as entirely normal and unexceptional?
Until you accept responsibility for the role you play in creating or maintaining it, your stress level will remain outside your control.
Look at how you currently cope with stress
Think about the ways you currently manage and cope with stress in your life. Your stress journal can help you identify them. Are your coping strategies healthy or unhealthy, helpful or unproductive? Unfortunately, many people cope with stress in ways that compound the problem.
Unhealthy ways of coping with stress
These coping strategies may temporarily reduce stress, but they cause more damage in the long run:
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Posted by Unknown | File under : Health Tips, Improve Memory
A strong memory depends on the health and vitality of your brain. Whether you're a student studying for final exams, a working professional interested in doing all you can to stay mentally sharp, or a senior looking to preserve and enhance your grey matter as you age, there are lots of things you can do to improve your memory and mental performance.
Harnessing the power of your brain
They say that you can’t teach an old dog new tricks, but when it comes to the brain, scientists have discovered that this old adage simply isn’t true. The human brain has an astonishing ability to adapt and change—even into old age. This ability is known as neuroplasticity. With the right stimulation, your brain can form new neural pathways, alter existing connections, and adapt and react in ever-changing ways.
The brain’s incredible ability to reshape itself holds true when it comes to learning and memory. You can harness the natural power of neuroplasticity to increase your cognitive abilities, enhance your ability to learn new information, and improve your memory.
Don't skimp on exercise or sleep
Just as an athlete relies on sleep and a nutrition-packed diet to perform his or her best, your ability to remember increases when you nurture your brain with a good diet and other healthy habits.
When you exercise the body, you exercise the brain
Treating your body well can enhance your ability to process and recall information. Physical exercise increases oxygen to your brain and reduces the risk for disorders that lead to memory loss, such as diabetes and cardiovascular disease. Exercise may also enhance the effects of helpful brain chemicals and protect brain cells.
Improve your memory by sleeping on it
When you’re sleep deprived, your brain can’t operate at full capacity. Creativity, problem-solving abilities, and critical thinking skills are compromised. Whether you’re studying, working, or trying to juggle life’s many demands, sleep deprivation is a recipe for disaster.
But sleep is critical to learning and memory in an even more fundamental way. Research shows that sleepis necessary for memory consolidation, with the key memory-enhancing activity occurring during the deepest stages of sleep.
Make time for friends and fun
When you think of ways to improve memory, do you think of “serious” activities such as wrestling with the New York Times crossword puzzle or mastering chess strategy, or do more lighthearted pastimes—hanging out with friends or enjoying a funny movie—come to mind? If you’re like most of us, it’s probably the former. But countless studies show that a life that’s full of friends and fun comes with cognitive benefits.
Healthy relationships: the ultimate memory booster?
Humans are highly social animals. We’re not meant to survive, let alone thrive, in isolation. Relationships stimulate our brains—in fact, interacting with others may be the best kind of brain exercise.
Research shows that having meaningful relationships and a strong support system are vital not only to emotional health, but also to brain health. In one recent study from the Harvard School of Public Health, for example, researchers found that people with the most active social lives had the slowest rate of memory decline.
There are many ways to start taking advantage of the brain and memory-boosting benefits of socializing. Volunteer, join a club, make it a point to see friends more often, or reach out over the phone. And if a human isn’t handy, don’t overlook the value of a pet—especially the highly-social dog.
Laughter is good for your brain
You’ve heard that laughter is the best medicine, and that holds true for the brain as well as the body. Unlike emotional responses, which are limited to specific areas of the brain, laughter engages multiple regions across the whole brain.
Furthermore, listening to jokes and working out punch lines activates areas of the brain vital to learning and creativity. As psychologist Daniel Goleman notes in his book Emotional Intelligence, “laughter…seems to help people think more broadly and associate more freely.”
Looking for ways to bring more laughter in your life? Start with these basics:
- Laugh at yourself. Share your embarrassing moments. The best way to take ourselves less seriously is to talk about the times when we took ourselves too seriously.
- When you hear laughter, move toward it. Most of the time, people are very happy to share something funny because it gives them an opportunity to laugh again and feed off the humor you find in it. When you hear laughter, seek it out and ask, “What’s funny?”
- Spend time with fun, playful people. These are people who laugh easily–both at themselves and at life’s absurdities–and who routinely find the humor in everyday events. Their playful point of view and laughter are contagious.
- Surround yourself with reminders to lighten up. Keep a toy on your desk or in your car. Put up a funny poster in your office. Choose a computer screensaver that makes you laugh. Frame photos of you and your family or friends having fun.
- Pay attention to children and emulate them. They are the experts on playing, taking life lightly, and laughing.
Eat a brain-boosting diet
Just as the body needs fuel, so does the brain. You probably already know that a diet based on fruits, vegetables, whole grains, and “healthy” fats will provide lots of health benefits, but such a diet can also improve memory. But for brain health, it’s not just what you eat—it’s also what you don’t eat. The following nutritional tips will help boost your brainpower and reduce your risk of dementia:
- Get your omega-3s. More and more evidence indicates that omega-3 fatty acids are particularly beneficial for brain health. Fish is a particularly rich source of omega-3, especially cold water “fatty fish” such as salmon, tuna, halibut, trout, mackerel, sardines, and herring. In addition to boosting brainpower, eating fish may also lower your risk of developing Alzheimer’s disease. If you’re not a fan of fish, consider turning to fish oil supplements. Other non-fish sources of omega-3s include walnuts, ground flaxseed, flaxseed oil, pumpkin seeds, and soybeans.
- Limit calories and saturated fat. Research shows that diets high in saturated fat (from sources such as red meat, whole milk, butter, cheese, sour cream, and ice cream) increase your risk of dementia and impair concentration and memory. Eating too many calories in later life can also increase your risk of cognitive impairment. Talk to your doctor or dietician about developing ahealthy eating plan.
- Eat more fruit and vegetables. Produce is packed with antioxidants, substances that protect your brain cells from damage. Colorful fruits and vegetables are particularly good antioxidant "superfood" sources. Try leafy green vegetables such as spinach, broccoli, romaine lettuce, Swiss chard, and arugula, and fruit such as apricots, mangoes, cantaloupe, and watermelon.
- Drink green tea. Green tea contains polyphenols, powerful antioxidants that protect against free radicals that can damage brain cells. Among many other benefits, regular consumption of green tea may enhance memory and mental alertness and slow brain aging.
- Drink wine (or grape juice) in moderation. Keeping your alcohol consumption in check is key, since alcohol kills brain cells. But in moderation (around 1 glass a day for women; 2 for men), alcohol may actually improve memory and cognition. Red wine appears to be the best option, as it is rich in resveratrol, a flavonoid that boosts blood flow in the brain and reduces the risk of Alzheimer’s disease. Other resveratrol-packed options include grape juice, cranberry juice, fresh grapes and berries, and peanuts.
Posted by Unknown | File under : Health Tips
To set yourself up for success, think about planning a healthy diet as a number of small, manageable steps rather than one big drastic change. If you approach the changes gradually and with commitment, you will have a healthy diet sooner than you think.
- Simplify. Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of color, variety, and freshness. This way it should be easier to make healthy choices. Focus on finding foods you love and easy recipes that incorporate a few fresh ingredients. Gradually, your diet will become healthier and more delicious.
- Start slow and make changes to your eating habits over time. Trying to make your diet healthy overnight isn’t realistic or smart. Changing everything at once usually leads to cheating or giving up on your new eating plan. Make small steps, like adding a salad (full of different color vegetables) to your diet once a day or switching from butter to olive oil when cooking. As your small changes become habit, you can continue to add more healthy choices to your diet.
- Every change you make to improve your diet matters. You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet. The long term goal is to feel good, have more energy, and reduce the risk of cancer and disease. Don’t let your missteps derail you—every healthy food choice you make counts.
Posted by Unknown | File under : Skin Problems
Chronic
Skin Conditions
Chronic skin conditions typically aren’t curable, but they
can be managed using drugs and by paying close attention to your lifestyle.
Learn more about symptoms, treatments, and ways to feel better.
Eczema is term for a group of medical conditions that
cause the skin to become inflamed or irritated.
Psoriasis is a common skin disorder that produces thick red
plaques covered with silvery scales.
Although acne remains largely a curse of adolescence, about
20% of all cases occur in adults.
Rosacea is a common disorder that mainly affects skin on the
face. It causes redness on the nose, chin, cheeks, and forehead.
Posted by Unknown | File under : Hair Loss
What are causes of hair loss?
There are many causes of scalp hair loss, and they do
differ in men and women. This article will cover the common ones. Studies show
that losing up to 100-150 hairs per day is normal. Human hair naturally grows
in three phases: anagen, catagen, and telogen. Anagen is the active or growing
phase. Catagen is a fairly short phase of the natural hair cycle during which
hairs begin to break down. Telogen is the resting phase. The hairs that are
shed daily are often in the resting or late phase in the hair cycle. Normally,
about 10% of the scalp hairs are in the resting or telogen phase at any time.
These hairs are not growing and are getting prepared for cyclic shedding.
In general, most hair loss is not associated with systemic
or internal disease, nor is poor diet a frequent factor. Frequently, hair may
simply thin as a result of predetermined genetic factors, family history, and
the overall aging process. Many men and women may notice a mild and often
normal physiologic thinning of hair starting in their thirties and forties.
Other times, normal life variations including temporary severe stress,
nutritional changes, and hormonal changes like those in pregnancy, puberty,
and menopause may cause a reversible hair loss.
Notably, several health conditions, including thyroid
disease and iron deficiency anemia, can cause hair loss. While thyroid
blood tests and other lab tests, including a complete blood count (CBC),
on people who have ordinary hair loss are usually normal, it is important to
exclude underlying causes in sudden or severe hair loss. If you are concerned
about some other underlying health issues, you may start by seeing your family
physician, internist, or gynecologist for basic health screening.
Dermatologists are doctors who specialize in problems of skin, hair, and nails
and may provide more advanced diagnosis and treatment of hair thinning and
loss. Sometimes a scalp biopsy may be taken to help in diagnosis of severe or
unexplained hair loss.
Although many medications list "hair loss" among
their potential side effects, drugs are also not overall common causes of
thinning or lost hair. On the other hand, with cancer treatments and
immune suppression medications including chemotherapy, hair loss is a very
common side effect. Complete hair loss often occurs after a course of major
chemotherapy for cancer. Usually, hair regrows after six to 12 months.
Posted by Unknown | File under : Blood Pressure
High Blood Pressure Prevention
High
blood pressure is especially dangerous, because it often gives no warning signs
or symptoms. Fortunately, you can find out if you have high blood pressure by
having your blood pressure checked regularly. If it is high, you can take steps
to lower it. Just as important, if your blood pressure is normal, you can learn
how to keep it from rising.
How Can I Prevent High
Blood Pressure?
You
can prevent high blood pressure by:
·
Maintaining a healthy weight. Being overweight
can make you two to six times more likely to develop high blood pressure than
if you are at your desirable weight. Even small amounts of weight loss can make
a big difference in helping to prevent and treat high blood pressure.
·
Getting regular exercise: People who are
physically active have a lower risk of getting high blood pressure -- 20% to
50% lower -- than people who are not active. You don't have to be a marathon
runner to benefit from physical activity. Even light activities, if done daily,
can help lower your risk.
·
Reducing salt intake: Often, when
people with high blood pressure cut back on salt, their blood pressure falls.
Cutting back on salt also prevents blood pressure from rising.
·
Drinking alcohol in moderation, if at all: Drinking too
much alcohol can raise your blood pressure. To help prevent high blood
pressure, limit how much alcohol you drink to no more than two drinks a day.
The "Dietary Guidelines for Americans" recommends that for overall
health, women should limit their alcohol to no more than one drink a day.
·
Reduce stress: Stress can make
blood pressure go up, and over time may contribute to the cause of high blood
pressure. There are many steps you can take to reduce your stress. The article
on easing stress will get you started.
Other
nutrients may also help prevent high blood pressure. Here's a roundup of the
research:
·
Potassium. Eating foods
rich in potassium will help protect some people from developing high blood
pressure. You probably can get enough potassium from your diet, so a supplement
isn't necessary (and could be dangerous without a doctor's oversight). Many
fruits, vegetables, dairy foods, and fish are good sources of potassium.
·
Calcium. Populations with
low calcium intakes have high rates of high blood pressure. However, it has not
been proven that taking calcium tablets will prevent high blood pressure. But
it is important to be sure to get at least the recommended amount of calcium --
1,000 milligrams per day for adults 19 to 50 years old and 1,200 mg for those
over 50 (pregnant and breastfeeding women also need more) -- from the foods you
eat. Dairy foods like low-fat milk, yogurt, and cheese are good sources of
calcium. Low-fat and nonfat dairy products have even more calcium than the
high-fat types.
·
Magnesium. A diet low in
magnesium may make your blood pressure rise. But doctors don't recommend taking
extra magnesium to help prevent high blood pressure -- the amount you get in a
healthy diet is enough. Magnesium is found in whole grains, green leafy
vegetables, nuts, seeds, and dry peas and beans.
·
Fish oils. A type of fat
called "omega-3 fatty acids" is found in fatty fish like mackerel and
salmon. Large amounts of fish oils may help reduce high blood pressure, but
their role in prevention is unclear. Taking fish oil pills is not recommended,
because high doses can cause unpleasant side effects. Most fish, if not fried
or made with added fat, is low in saturated fat and calories and can be eaten
often.
·
Garlic. There has been
some evidence to suggest garlic’s effect in lowering blood pressure, in
addition to improving cholesterol and reducing some cancers. Further research
is being conducted to fully assess garlic’s potential health benefits.
Posted by Unknown | File under : Blood Pressure
Causes
of High Blood Pressure
What causes high blood
pressure?
Blood pressure is the measure of
the force of blood pushing against blood vessel walls. The heart pumps blood
into the arteries (blood vessels), which carry the blood throughout the body.
High blood pressure, also called hypertension, is dangerous because it makes
the heart work harder to pump blood to the body and contributes to hardening of
the arteries, or atherosclerosis, and to the development of heart failure.
What Is "Normal"
Blood Pressure?
A blood pressure reading has a
top number (systolic) and bottom number (diastolic). The ranges are:
·
Normal: Less than 120 over 80 (120/80)
·
Prehypertension: 120-139 over 80-89
·
Stage 1 high blood pressure: 140-159 over 90-99
·
Stage 2 high blood pressure: 160 and above over 100 and above
People whose blood pressure is
above the normal range should consult their doctor about steps to take to lower
it.
What Causes High Blood
Pressure?
The exact causes of high blood
pressure are not known, but several factors and conditions may play a role in
its development, including:
·
Smoking
·
Being overweight or obese
·
Lack of physical activity
·
Too much salt in the diet
·
Too much alcohol consumption (more than 1 to 2 drinks per day)
·
Stress
·
Older age
·
Genetics
·
Family history of high blood pressure
·
Chronic kidney disease
·
Adrenal and thyroid disorders
Essential Hypertension
In as many as 95% of reported
high blood pressure cases in the U.S., the underlying cause cannot be
determined. This type of high blood pressure is called essential hypertension.
Though essential hypertension
remains somewhat mysterious, it has been linked to certain risk factors. High
blood pressure tends to run in families and is more likely to affect men than
women. Age and race also play a role. In the United States, blacks are twice as
likely as whites to have high blood pressure, although the gap begins to narrow
around age 44. After age 65, black women have the highest incidence of high
blood pressure.
Essential hypertension is also
greatly influenced by diet and lifestyle. The link between salt and high blood
pressure is especially compelling. People living on the northern islands of
Japan eat more salt per capita than anyone else in the world and have the
highest incidence of essential hypertension. By contrast, people who add no
salt to their food show virtually no traces of essential hypertension.
The majority of all people with
high blood pressure are "salt sensitive," meaning that anything more
than the minimal bodily need for salt is too much for them and increases their blood
pressure. Other factors that can raise the risk of having essential
hypertension include obesity; diabetes; stress; insufficient intake of
potassium, calcium, and magnesium; lack of physical activity; and chronic
alcohol consumption.
Secondary Hypertension
When a direct cause for high
blood pressure can be identified, the condition is described as secondary
hypertension. Among the known causes of secondary hypertension, kidney disease
ranks highest. Hypertension can also be triggered by tumors or other
abnormalities that cause the adrenal glands (small glands that sit atop the
kidneys) to secrete excess amounts of the hormones that elevate blood pressure.
Birth control pills -- specifically those containing estrogen -- and pregnancy
can boost blood pressure, as can medications that constrict blood vessels.
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