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Diabetic Nutrition is Not Imposed Starvation!

July 27, 2011 By Leave a Comment

Living with a health condition is never easy. Primarily it’s because you have to go about with limitations. How you eat and what you eat is basically one factor you have to be mindful of. This has to do with healthy eating, and by eating healthily, you give way to better health. For instance, one of the most threatening diseases you can ward off by healthy eating is heart disease. Heart disease is by all means deadly, possibly resulting to stroke, heart attack and other complications.

By eating healthy, it does not at all mean starving yourself or fasting. To eat healthily is more of having healthy food choices eaten at the right time.

Fruits and vegetables, whole grains, beans, lean meats, poultry and fish are some of these healthy food choices. The proper diet has to do with nourishing yourself with sources from all food groups, and therefore your nutrient needs are well-provided.

And then again, there is of course, you having to eat them at the right amounts-not too much, not too little. Vitamins and minerals and fiber are the basic elements your diet ought to contain. Proper nutrition- do not undermine its significance, especially if you suffer from diabetes. Diabetes is a degenerating disease. Complications could well arise if you are diabetic and you neglect managing your condition.

One of the vital means of managing diabetes is through the diet, or else providing yourself with proper diabetic nutrition. Thinking about diabetic nutrition, what might come into mind is yourself eating bland hospital food. Not at all. In fact, diabetic nutrition can be as enjoyable as a regular meal. The whole family can enjoy it, not just the diabetic person. Proper diabetic nutrition can promote the whole family’s well-being other than the diabetes sufferer in the household. For proper diabetic nutrition, you would need a well thought out diet and meal plan. You diabetic diet and meal plan can consist foods to your liking, not bland or boring foods.

Diabetic nutrition makes way for better blood sugar, cholesterol and blood pressure levels for you. Your diabetic meal plan keeps your weight in check, too. Having healthy weight is an essential aspect of managing diabetes. Keep to the proper diabetic nutrition program and you prevent diabetes complications as well as keep yourself fit. That’s health and fitness, including proper diabetes management. But in the same manner, diabetic nutrition is to be complemented with exercise, or physical activity. If your doctor has recommended diabetes medications, it has to be incorporated in your diabetes management program, too. It is best that you resort to your doctor or a qualified dietitian to devise your diabetic nutrition meal plan.

They can give you the most suitable recipes for your particular case or condition, your needs and even your preferences. Thinking to yourself that you need to impose “restrictions” on yourself for diabetes management would only give you more stress. On the other hand, think of yourself as somebody who takes time to love and care for you and your body. That what you do- healthy dieting and exercising- are means of loving yourself rather than “punishments”. Think of what you’d gain by keeping to a healthy lifestyle- good health and vigor, healthy mind and emotions and happiness. Aren’t they worthy goals to invest your time, resources and effort on? So by all means, live healthy, and do it with pleasure!

The author of this article Rose Windale is a Health and Wellness Coach who has been successful with several natural health programs for many years. Rose decided to share her knowledge and tips through her website http://www.healthzine.org. You can sign up for her free newsletter and enjoy a healthy and happy life.

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How To Prevent Aging With Good Nutrition

July 27, 2011 By Leave a Comment

Good nutrition is a way of life. Food strengthens our system with nutrients and energy and helps us to stay healthy. Nutrients include proteins, carbohydrates, fats, vitamins, minerals, and water. As we grow older, the risk of disease increases along with us. Although we may need less energy, still we need the same amount of nutrients in our food.

Clinical studies show that nearly 40 percent of deaths in the U.S. are the result of physical inactivity, unhealthy eating, alcohol drinking and tobacco use. This proves that many chronic diseases and disabilities can be prevented. Our body is capable of healing itself provided it receives the correct nutritional support.

We need to cultivate healthy eating habits along with regular exercising and positive attitude. To keep calorie consumption and saturated fat intake within limits, nutrition experts recommend high nutritional, low-calorie diets that include lots of fresh fruits, vegetables, whole grains and oily fish; and drinking eight to twelve cups of water daily.

A good way to prevent aging is to choose many different healthy foods. For instance, foods that are low in saturated fats and calories and high in vitamins and fiber should be prefered. Instead, foods such as chips, cookies and sodas should be avoided because they have no nutritional value and they are high in calories.

- Fruits and vegetables that are high in Vitamin C are the best anti-aging fighters. Vitamin C is a natural healer that boosts the immune system, while reducing the risk of heart disease, heart attack, stroke, high blood pressure, and diabetes.

Because Vitamin C is not stored in our body, we should eat foods that contain high amounts of it every day. In particular, foods that are richest in Vitamin C are oranges, grapefruit, tangerines, limes, pineapple, strawberries, cranberries, raspberries, kiwi, watermelon, papaya, broccoli, mustard greens, cauliflower, cantaloupe, cabbage, spinach, sweet red bell peppers, tomatoes, parsley, and celery.

- Fruits and vegetables that are high in Vitamin D are excellent anti-aging fighters that contribute to healthy bones structure and teeth formation. Vitamin D is produced naturally by exposure to sunlight, but as we grow older, only 40 percent of the total amount required is naturally produced. Around our 70s, the rest has to be contributed by good nutrition.

Vitamin D is contained in high amounts in oily fish such as salmon, mackerel, tuna and sardines, but also in cod liver oil, liver, milk, margarine, Swiss cheese and eggs.

- Antioxidants are widely recognized as health-promoting agents that can slow down aging. By neutralizing free radicals that attack our cells causing damage, antioxidants contribute to anit-aging prevention. The most well known antioxidants are Vitamins A, C and E, Omega-3 fatty acids, folic acid, beta-carotene, calcium, magnesium, potassium, selenium, and zink.

Foods that are richest in antioxidants are beets, broccoli, carrots, spinach, red peppers, Brussels sprouts, tomatoes, oranges, peaches, apricots, grapefruits, red grapes, berries, plums, and papaya.

- Fiber is largely acknowledged for specific health-promoting benefits such as reducing constipation, hemorrhoids and diverticulosis symptoms. A high-fiber diet cleans up the digestive tract and contributes to cancer prevention. Moreoover, it lowers the cholesterol levels in the blood and minimizes the risk of heart disease. It also reduces the blood sugar and helps in diabetes prevention.

Fiber is naturally contained in a variety of fruits, vegetables, whole-grain, beans and legumes.

- Carbohydrates provide the body with the energy it needs for physical activity and proper organ function. Carbs are a vital part of a healthy diet and are classified into simple sugars such as fructose (naturally contained in fruits), sucrose (refined white sugar added to sweets) and lactose (milk sugar); and complex carbs that are naturally contained in vegetables and grains. Fruits, vegetables, whole grains, beans, white bread, white rice, pastries and sugared sodas are high in carbs and promote health benefits by contributing to weight gain, interfering with weight loss, and preventing diabetes and heart disease.

- Many people think that including fat in our diet is not good for the body. However, there are healthy fats that lower the bad cholesterol (LDL) and the total cholesterol levels in the blood. These are the monosaturated fats (MUFAs) and the polyunsaturated fats (PUFAs). MUFAs are naturally contained in nuts, peanut butter, avocados, sesame seeds, sesame oil, peanut oil, olive oil, canola and olives. PUFAs are naturally contained in mayonnaise, whip salad dressing, walnuts, fish oil, corn oil, sunflower, pumpkin seeds and soybean. Omega 3 fatty acids belong to polyunsaturated fats and can be found in salmon, tuna, mackerel, herring, nuts and flaxseed.

Making nutrition a priority in our daily routine is vital for good health and prevention of chronic illness. Research has shown that healthy nutritional habits contribute to the prevention of conditions that are typically associated to aging such as diabetes, hypertension, heart disease, dementia, Alzheimer’s and Parkinson’s.

Aging cannot be avoided, but we can enjoy every moment of it. Starting our day with fruits and vegetables full of vitamins and antioxidants is a good start. Supplementing the colorful collection of fruits and vegetables with whole grains and lean protein makes up a nutritious, healthy meal. Aging is a fact of life. We cannot stop it. We can, however, expedite it, or delay it. This is our daily decision reflected in our lifestyle.

Written by Christina Pomoni
Financial Adviser – Freelancer Writer

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Eight Nutritional Supplements That May Help Diabetics

July 27, 2011 By Leave a Comment

More and more diabetics are taking diabetes nutritional supplements in an effort to control their diabetes and prevent progression of the disease. While not all diabetes nutritional supplements live up to their claims, there are some supplements that seem to have benefit in diabetics. Do you need to take diabetes supplements if you have the disease? That would all depend upon your particular medical history. Before taking any nutritional supplements, it’s best to check with your doctor. Here are some nutritional supplements shown to have a positive impact on diabetes control in some studies:

1. Multivitamin

Studies have shown that diabetics who take a multivitamin supplement on a consistent basis have a significantly lower risk of developing infection compared to those who don’t.

2. Chromium

Chromium is a mineral that plays a critical role in keeping your blood sugars normal. Supplementation with at least 200 mcg of chromium per day in diabetics has been shown to help lower blood glucose levels as well as improve their lipid profiles by lowering total cholesterol and triglycerides, while increasing HDL cholesterol levels. (the good cholesterol). Chromium supplements even improve the ability to process glucose in patients who are prediabetic.Some diabetics may need higher doses of chromium than the recommended 200 mcg, but it would be best to check with your doctor before exceeding this amount.

3. Alpha Lipoic Acid (ALA)

ALA supplementation in diabetics has shown it may have the ability to make the muscle tissue more sensitive to glucose so it can better utilize it. It’s also a potent antioxidant which may help to prevent some of the free radical damage that occurs in diabetics. Free radical damage is thought to lead to some of the complications seen in diabetes such as diabetic nerve, eye, and kidney disease..

4. Magnesium

This particular mineral shows mixed results in trials. Diabetics have been shown to be deficient in magnesium when blood levels are measured. In support of supplementation, are studiesthat show insulin requirements are reduced in diabetics who supplement with 500
mg. of Magnesium per day. On the negative side, one trial showed no effect of magnesium supplementation on a group of patients with type 2 diabetes. There is some evidence that magnesium supplemented patients develop fewer diabetic eye related complications than those who don’t take supplements. Does it make sense to supplement with this mineral? It probably wouldn’t hurt to do so as the predominance of evidence supports its role in helping to normalize blood sugars. Plus, it’s a relatively inexpensive and harmless diabetes nutritional supplement .

5. Cinnamon

This one is a real bonus! Most of us have cinnamon hiding somewhere in our cabinets and it can now be put to good use. Studies have shown that adding as little as 1/4 teaspoon to your diet two to three times a day can lower blood glucose levels by increasing insulin sensitivity . Cinnamon supplementation has also been shown to cause positive changes in the lipid profiles of diabetics. Be aware that cinnamon supplementation may take up to 30 days to produce results. Be sure to let your doctor know you’re supplementing with cinnamon as this may alter your insulin requirements.

6. Coenzyme Q10

Coenzyme Q10 is an important component needed for normal carbohydrate metabolism. It’s also a powerful antioxidant that may help to prevent some of the complications of diabetes. Both people and animals with diabetes have been show to have lower levels of Coenzyme Q10. Some studies have also shown that supplementing with Coenzyme Q10 at between 100-200 mcg per day lowers blood glucose levels, while others have shown no improvement in glucose levels or insulin sensitivity. The verdict is still out on whether this supplement is a truly beneficial diabetes nutritional supplement. Hopefully, future research will clarify this.

7. Zinc

Diabetics tend to have lower zinc levels than the average population. Combine this with the fact that zinc deficiency appears to play some role in the development of diabetes and you can see why this supplement might be recommended. Zinc has been shown to decrease glucose levels in those with Type I diabetes, but has shown rather disappointing results in improving blood sugar levels in Type 2 diabetics. Type 2 diabetics should still consider taking this diabetes supplement since they tend to be zinc deficient which can cause impaired immune function. The standard dose is between 15 and 35 mg per day.

8. Garlic

Garlic has been shown to help normalize blood sugars by stimulating the release of insulin. It also appears to have positive benefits on the lipid profile of diabetics. If you don’t want to take a supplement, consider adding more garlic to your diet.

It’s encouraging to know there’s growing evidence that simple and inexpensive diabetes nutritional supplements may play a role in controlling blood sugars. It will be interesting to see what additional research will show in this area. As always, consult with your doctor before taking any nutritional supplements.

Written by Kristie.Leong.M.D

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How to Deal With High Blood Pressure

July 27, 2011 By Leave a Comment

A normal blood pressure is measured as 120 over 80, which means the systolic pressure or the pressure taken when a person’s heart beats is 120 and the diastolic pressure or the pressure taken between heartbeats is 80. It is important to take note of a person’s blood pressure because the pressure within which his heart beats through his arteries can have serious effects to his health.

A person with very high blood pressure does not only result to a stroke but it can also make the person prone to heart and kidney related diseases. Having high blood pressure can be debilitating because it can be a lifetime condition.

People who have high blood pressure should have their blood pressures taken regularly. It is a good decision to buy your personal monitor so that you can observe your blood pressure on a regular basis. A person’s blood pressure can be taken by a nurse or even a housemate. Even the person who has the condition can take his blood pressure if he uses a digital blood pressure monitor for easy reading of the result.

A person should make sure he is well rested before having his blood pressure taken to avoid false readings. Drinking coffee, smoking as well as a full bladder can affect the reading of a person’s blood pressure.

A normal person who has a blood pressure of 140 over 90 over repeated readings is said to be suffering from high blood pressure. On the other hand, a repeated blood pressure reading of 130 over 80 can already mean high blood pressure for a diabetic. To make sure that you are getting the right reading, take your blood pressure several times with a two-minute interval and then get the average.

There are people who suffer from white coat hypertension or a high blood pressure reading whenever they are at the doctor’s office. People who experience this should monitor their blood pressures at home and give a feedback to their doctors.

However, people who have high blood pressure can prevent this condition through proper diet and exercise. Among the recommended methods of lowering blood pressure includes less consumption of salt and higher consumption of fruits and vegetables.

There are cases when even people who eat the right food and exercise regularly still get high blood pressure. When this happens, it is best to maintain that lifestyle but ask your doctor for medicine that you can take to keep your blood pressure in check. There are medicines that keep blood pressure low by flushing out excess water or fluid as well as salt in a person’s body. Always confer with your doctor so he can give you the proper medicine to take.

Having a high blood pressure can be a debilitating condition because it can inhibit a person’s lifestyle.  However, each one is capable of controlling this condition provide he is disciplined enough to make way for necessary changes.

Written by nickdivine
Music is my muse, I daydream a lot, I have O.C.D, I am a germ-a-phobe, I love to organize, I don’t like messy.

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High Blood Pressure

July 27, 2011 By Leave a Comment

High blood pressure (HBP) is common among senior citizens in the United States and is a serious condition that can significantly increase the probability of having coronary heart disease, a heart attack, stroke, kidney failure, and other health problems and risks. In literal terms, “blood pressure” is the force of blood pushing against arterial walls while the heart pumps out blood. A large force over a long period of time is called HBP and it can cause extensive hurt to the body. It is very vital that senior citizens know what their blood pressure means and how they can effectively prevent and, if necessary, treat HBP. People who participate in the elder care of senior citizens should also be familiar with HBP and how they can encourage behaviors that facilitate healthy blood movement.

Overview

In the United States, about one in three adults have HBP. By itself, HBP has no apparent symptoms; it could be damaging the heart, blood vessels, kidneys, and other parts of the body for years without any obvious signs. Because of this, knowing your blood pressure is vital regardless of how you physically feel. That way, you can take the necessary steps if your pressure is too high. Senior citizens and those involved in their elder care should monitor blood pressure regardless of what range it is in. If it is normal, you should work to keep it in that range. If it is high, you should seek treatment to minimize and prevent hurt to your body.

Blood Pressure Numbers

The numbers that make up the pressure reading include systolic pressure, which is the pressure when the heart is pumping blood, and diastolic pressure, which is the pressure when the heart is resting between beats. Often, your blood pressure will be written and stated as systolic over diastolic. For example, you might see 120/80 mmHg, which someone would say aloud as “120 over 80.”

The following table presents normal numbers for adults and shows you which numbers place you at a greater risk for health problems. BP may fluctuate, but if your numbers are consistently above normal, you are at risk for developing high blood pressure.

*These ranges apply to adults without small-term serious illnesses, which could temporarily change blood pressure.

Levels above 120/80 mmHg raise your risk, which continues to rise as the numbers increase. “Prehypertension” implies that you are prone to developing high BP if steps are not taken to prevent it. If you have been treating HBP and your numbers have been in the normal range, your BP is under control, but you still have the condition. Therefore, it is vital to continue the treatment to maintain normal levels even if you attain a healthy blood pressure at some point.

Causes

High blood pressure is common in senior citizens because blood pressure tends to rise with age unless you take steps to prevent or control it. For this reason, it is vital that senior citizens and those involved in their elder care monitor blood pressure to ensure that it remain in or return to the normal range.

There are certain medical problems that may raise blood pressure levels, such as chronic kidney disease, thyroid disease, and sleep apnea. Some medicines may also raise blood pressure. These include medications for asthma (corticosteroids) and even over-the-counter cold-relief products.

Some women experience a raise in blood pressure if they use birth control pills, become pregnant, or use hormone replacement therapy. For women going through menopause, taking hormones to reduce symptoms can cause a small rise in systolic blood pressure. If you already have HBP and want to start taking hormones, you should discuss the risks and benefits with your physician. If you choose to follow through with taking hormones, it is vital to find out how to control your blood pressure and how often you should get it checked to prevent more serious healthproblems.

Risk Factors

Many risk factors for HBP exist, including certain traits, conditions, and habits. The major risk factors for HBP are described below.

Age

Since blood pressure rises with age, senior citizens have a higher risk of developing HBP. In the United States, over half of the senior citizens have HBP. The most common form of HBP in senior citizens is isolated systolic hypertension (ISH), which is defined as having high systolic pressure (top number) only. About two-thirds of senior citizens with HBP have ISH. Although many senior citizens have HBP, it is not necessarily a normal part of aging. There are many ways to stay healthy and maintain blood pressure at a normal level as we age.

Race and Ethnicity

Anyone of any background can develop HBP, but it is more prevalent in African American adults than it is in Caucasian or Hispanic American adults. In relation to these groups, African Americans:

* Tend to get HBP earlier in life
* Often have more severe HBP
* Are more likely to be aware that they have HBP and to get treatment
* Are less likely than Caucasians and about as likely as Hispanic Americans to achieve target control levels with HBP treatment
* Have higher rates than Caucasians of premature death from HBP-related complications, such as coronary heart disease, stroke, and kidney failure

HBP risks vary among different groups of Hispanic American adults. For instance, Puerto Rican American adults have higher rates of HBP-related death than all other Hispanic groups and Caucasians. But, CubanAmericans have lower rates than Caucasians.

Overweight or Obesity

If you are overweight or obese, you are at a higher risk for developing HBP. Being overweight is defined as having extra body weight from muscle, bone, stout, and/or water; obesity is defined as having a high amount of extra body stout.

Gender

More adult men than women have HBP, yet younger women aged 18-59 are more likely than men to be aware of and seek treatment for BP. Women over 60 have the same likelihood as men of being aware of and seeking treatment for HBP, but among the group of women over 60 who are being treated, control of blood pressure is lower than it is in men of the same age group.

Unhealthy Lifestyle Habits

Certain lifestyle habits can be risk factors for HBP. Senior citizens and their caregivers should minimize and discourage the following unhealthy behaviors:

* Consuming too much sodium in salty foods or drinks
* Drinking an excess of alcohol
* Insufficient potassium intake
* Insufficient exercise or physical activity
* Smoking

Other Risk Factors

A history of HBP in your family may increase your susceptibility to developing HBP. Long periods of stress may also contribute to your risk.

Signs and Symptoms

In general, high blood pressure by itself is not accompanied by any noticeable symptoms. Infrequently, you may experience headaches if you have HBP. It is possible to have HBP for years without realizing it. This does not mean that it is not doing harm to your body at this time; on the contrary, HBP can hurt the heart, kidneys, blood vessels, and other parts of your body without your knowledge.

Often, people learn that they have HBP only after they experience a heart attack or stroke or develop coronary heart disease. Having your blood pressure checked regularly and knowing your numbers is very vital in preventing hurt as well as more serious health problems. Maintaining a normal blood pressure or working to lower a high blood pressure can significantly lower your risk of developing more serious health problems.

Complications

Over time, high blood pressure can cause:

* Enlarging or weakening of the heart, which can lead to heart failure – a condition in which the heart is unable to pump enough blood throughout the body
* The formation of aneurysms-abnormal bulges or “ballooning” in the arterial wall-in blood vessels (Aneurysms commonly form in the in the main artery that transfers blood from the heart to the body; arteries in the brain, legs, and intestines; and the artery that leads to the spleen)
* Narrowing of blood vessels in the kidneys, which may cause kidney failure
* Narrowing of arteries throughout the body (especially in the heart, brain, kidneys, and legs), which limits blood flow and may lead to aheart attack, stroke, kidney failure, or amputation of part of the leg
* Bursting or bleeding of blood vessels in the eyes, possibly leading to blindness or changes in vision

Treatment

Treatments for HBP include lifestyle changes and medication. The goal for treatment is to attain and maintain a blood pressure below 140/90 mmHg.

Lifestyle Changes

One way senior citizens can control blood pressure levels is to develop healthy habits, including:

* Eating a healthy diet
* Getting enough exercise
* Maintaining a healthy body weight
* Quitting smoking
* Managing and learning to deal with stress

A combination of these measures works better than any one habit alone. It can be hard to change your lifestyle, but if you take it slowly and change one thing at a time, changing your habits can be more manageable. Those involved in senior citizen elder care should encourage and help facilitate these healthy changes.

Sometimes it is possible to control blood pressure levels with lifestyle changes alone, but some senior citizens may need to take prescribed medicine on top of maintaining the lifestyle changes they have adopted to help lower blood pressure. The goal for people with HBP is to control blood pressure as much as possible, so it is vital to keep up a healthy lifestyle even after beginning to take medication.

Follow a Healthy Eating Plot

Your doctor may recommend the Dietary Approaches to Stop Hypertension (DASH) eating plot if you have HBP. The DASH eating plot focuses on fruits, vegetables, whole grains, and other foods that are heart healthy and lower in sodium (salt).

This eating plot is low in stout and cholesterol. It also features stout-free or low-stout milk and dairy products, fish, poultry, and nuts. The DASH eating plot suggests less red meat (even lean red meat), sweets, added sugars, and sugar-containing beverages. The plot is rich in nutrients, protein, and fiber.

To help control HBP, you should limit the amount of salt that you eat. This means choosing low-salt and “no added salt” foods and seasonings for the table and when cooking. The Nutrition Facts mark on food packaging shows the amount of sodium in the item. You should eat no more than about 1 teaspoon of salt a day.

You also should try to limit alcoholic drinks. Too much alcohol will raise your blood pressure. Men should have no more than two alcoholic drinks a day. Women should have no more than one alcoholic drink a day.

Do Enough Physical Activity

Regular physical activity can lower HBP and also reduce your risk for other health problems. Senior citizens often feel nervous about beginning an exercise routine. It is helpful to check with your doctor about how much and what kinds of activity are safe for you. Unless your doctor tells you otherwise, try to get at least 30 minutes of moderate-intensity activity on most or all days of the week. You can do it all at once or break it up into shorter periods of at least 10 minutes each.

Moderate-intensity activities include brisk walking, dancing, bowling, riding a bike, working in a garden, and cleaning the house. If your doctor agrees, you also may want to do more intense activities, such as jogging, swimming, and playing sports. Those involved in the elder care of senior citizens should help facilitate and encourage appropriate physical activity for the senior.

Maintain a Healthy Weight

Staying at a healthy weight can help control blood pressure and also reduce your risk for other health problems. If you are overweight or obese, aim to reduce your weight by 7 to 10 percent during your first year of treatment. This amount of weight loss can lower your risk for health problems related to HBP. After the first year, you may have to continue to lose weight so you can lower your body mass index (BMI) to less than 25.

BMI measures your weight in relation to your height and gives an estimate of your total body stout. A BMI between 25 and 29 is considered overweight. A BMI of 30 or more is considered obese. A BMI of less than 25 is the goal for keeping blood pressure under control.

Quit Smoking

Smoking can hurt your blood vessels and raise your risk for HBP. It can also worsen health problems related to HBP. Smoking is terrible for everyone, especially those who have HBP.

If you smoke or use tobacco, quit. Talk to your doctor about programs and products that can help you quit.

Managing Stress

Learning how to manage stress, relax, and cope with problems can improve your emotional and physical health. Physical activity helps some people cope with stress. Other people listen to music or focus on something cool or peaceful to reduce stress. Some people pray, learn yoga, or mediate.

Medication

It is very vital to take all the blood pressure medications your physician prescribes. Know the names and doses of all your medications, and question your doctor or pharmacist questions if you have any. Order refills of your prescriptions before they run out, and take your medicines just as they were prescribed (do not skip days or take more or less than the suggested dose). If you experience side effects, talk to your doctor about them. There may be a better medication or dosage for you. Trust your doctor-it is not a excellent thought to stop taking medications without consulting with a health-care professional.

Prevention

If you have normal blood pressure, you can make changes or maintain healthy habits to prevent high blood pressure. These habits include:

* Eating a healthy diet, which includes limiting sodium and alcohol intake
* Losing weight if you are overweight or obese
* Getting enough exercise or physical activity
* Quitting smoking
* Managing and learning to deal with stress

These steps, whether done individually or collectively, can help reduce the risk of developing HBP. To be most effective in delaying or preventing HBP, following most or all of the steps is suggested.

If you have high blood pressure, you can still make changes to prevent more serious effects of HBP. The healthy habits listed above, along with medication, can improve your quality of life. It is vital to closely follow the treatment plot suggested by your physician-this will delay or prevent serious health problems including kidney disease, coronary heart disease, and stroke.

Living with High Blood Pressure

A diagnosis of HBP means that you will have to treat and control it for life-even if treatment successfully lowers your blood pressure, you still have the condition. Making lifestyle changes, taking medicines as prescribed, and getting ongoing medical care will become a part of your life.

Although treatment helps to control blood pressure, it is not a cure. Stopping treatment will raise your blood pressure again, which raises your risk for other health problems. Working toward a healthy future means closely following your treatment plot and working with your health-care team to gain lifelong control of your blood pressure.

Ongoing Care

See your doctor for checkups or tests as often as he or she recommends. Your treatment plot as prescribed by your doctor may change over time, and regular checkups allow you and your doctor to know whether your blood pressure is rising so that your treatment plot can be quickly altered as necessary. During checkups, you can question your doctor or health care team any questions you have about your lifestyle or medicine treatments.

Keeping track of your blood pressure is vital. Have your blood pressure checked on the schedule your doctor advises. You may want to learn how to check your blood pressure at home. Your doctor can help you with this. Each time you check your own blood pressure, you should write down your numbers and the date.

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High Blood Pressure Causes, Symptoms, and Control

July 27, 2011 By Leave a Comment

Article by Cyndi Waters

What Is High Blood Pressure?

High blood pressure is a condition in which there is tension, or high pressure, in the arteries. Also known as hypertension, high blood pressure is a state in which the systolic pressure repeatedly exceeds 140 mm Hg (millimeters of mercury) with the diastolic pressure over 90. The blood pressure reading shows the systolic pressure number on top and the diastolic pressure number on the bottom (i.e. 140/90).

The systolic pressure is equal to the pressure in the arteries when blood is being pumped forward into them as the heart contracts. The diastolic blood pressure is the amount of pressure in the arteries when the heart relaxes after each contraction.

An increase in either the systolic blood pressure or the diastolic pressure or both may be indicative of possible health problems. Untreated, high blood pressure can lead to heart disease, atherosclerosis or arteriosclerosis (hardening of the arteries), kidney failure, damage to the eyes, and/or stroke. Causes of High Blood PressurePrimary high blood pressure (also known as essential hypertension) is far more prevalent than secondary hypertension. Essential hypertension makes up about 95% of the cases of high blood pressure, affecting around 72 million Americans. The exact cause of primary high blood pressure is often difficult to pinpoint. In fact, its cause is generally related to several factors combined.

Possible factors that may lead to primary high blood pressure are:

Genetic/hereditary factors – The exact gene responsible for causing high blood pressure has not yet been identified. However, high blood pressure seems to be more prevalent among certain groups, including African Americans, than others.Excessive salt consumptionObesityAgingKidney diseaseDiabetesLack of exerciseSmoking or being exposed regularly to secondhand cigarette smokeElevated cholesterol levelsTaking oral contraceptivesFrequent consumption of alcoholic beveragesSymptoms of High Blood Pressure

Oftentimes, there are no noticeable symptoms of high blood pressure until it has reached the stage of causing serious complications, such as heart attack, stroke, or kidney failure. Premature death can be a fatal consequence of untreated high blood pressure. Thus, hypertension has been labeled “the silent killer.” This is why it is so important to have routine checkups and periodic blood pressure screenings. If there IS a problem with your blood pressure, it can be detected early through regular exams.

Occasionally, uncomplicated cases of high blood pressure will produce symptoms such as headache, dizziness, blurred vision, and shortness of breath. Some people may decide to seek medical care when these symptoms appear. They may also be encouraged to take their medications as prescribed. On the other hand, these symptoms may go ignored or may not even appear until more serious complications arise. Tips to Lower High Blood Pressure

In addition to taking prescribed medications to lower high blood pressure, there are other steps which can be taken to keep blood pressure under control. Making positive lifestyle changes can often reduce one’s blood pressure, as well.

What are some steps you can take to lower your high blood pressure?

Change your diet. Eat balanced, nutritious meals that are low in fat, cholesterol, and sodium.Give up smoking. Smoking cigarettes puts you at high risk for a number of health problems, including high blood pressure, heart disease, emphysema, and cancer. According to the American Lung Association, more than 400,000 Americans die each year as the result of smoking-related illnesses.Avoid excessive drinking. Drinking in moderation does not seem to pose a threat to the health of one’s heart. However, when you consume more than three alcoholic drinks per day, you are putting yourself at risk of developing high blood pressure. Studies have shown that excessive alcohol consumption inhibits the flow of blood to and from the heart, causing the blood pressure to elevate. The alcohol also pushes nutrient-rich blood away from the heart as it flows through the bloodstream. Exercise. Obesity and sedentary lifestyles are big contributors to high blood pressure. By increasing the amount of physical activity you get each day, you can lower your blood pressure.

Benefits of Exercising to Control High Blood PressureAccording to Elijah Saunders, M.D., cardiologist and hypertension expert from the University of Maryland, “a great way to lower your blood pressure and combat the corrosive effects of plaque buildup is to exercise. Studies have shown that sedentary lifestyles tend to elevate blood pressure, while regular exercise can reduce it.”

Exercise stimulates the production of a substance called “nitric oxide.” Nitric oxide works to keep our blood vessels open, allowing the blood to flow more efficiently as the heart pumps harder during physical exertion. Better blood flow means lower blood pressure. The production of nitric oxide also slows down or prevents arteriosclerosis.

Regular exercise also strengthens the heart. A stronger heart is able to pump more blood with less effort. A more effective heart results in lower blood pressure.

Exercise leads to weight loss and weight maintenance. Obesity is one of the leading causes of high blood pressure. In fact, obesity increases the cardiac output and blood volume, as well as arterial resistance. Most obese people lead sedentary lifestyles. By adopting a more active lifestyle, excess pounds can be shed, leading to a lower body mass. In turn, the heart will not have to work as hard to supply blood throughout the body, and the blood pressure can be significantly reduced.

Any exercise is better than none. Even taking the stairs instead of the elevator or pushing that vacuum cleaner around your house produces some benefits. For optimum results, however, it is best to get at least 30 minutes of aerobic exercise daily. Walking on a treadmill, dancing, bicycling, and using an elliptical trainer are good examples of aerobic exercise.

Note: Before beginning any exercise program, especially if you are obese or have other health problems, it is recommended that you consult your physician.

References Medicinenet.comMayoclinic.comAmerican Heart AssociationAmerican Lung Association

Cyndi Waters, a fitness writer from Smooth Fitness, has extensive experience writing about health, fitness, and wellness. Smooth Fitness specializes in selling home treadmills and ellipticals online at discount prices for any consumer looking to begin their quest to a healthier lifestyle.










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Five Weight Loss Diet Programs With Proven Track Records

July 27, 2011 By Leave a Comment

Among the many popular diets, weight loss programs and nutritional lifestyles available to dieters today, here are five weight loss diets that tens of thousands of successful dieters have adopted as their nutritional lifestyle.  Large numbers of dieters have achieved and maintained long term weight loss with each of these weight loss methods.  As a result these five diets are generally not considered to be fad diets.  A brief outline of each of these diets follows, along with some insight as to how and why they work.  Along the way, some positive attributes and  a few caveats for diets on this list are also mentioned.

 * The Zone Diet

* Mediterranean Diet

* The South Beach Diet

* The Atkins Diet

* The Macrobiotic Diet

The Zone Diet:

This  diet was developed by Dr. Barry Sears (PhD in Biochemistry,) beginning in the 1970′s and culminating in the book “Enter The Zone” in 1995.  The diet was first famously used by Olympic athletes training for the 1992 Olympics, yielding 8 gold medals for those athletes who used the diet during training.

 The diet centers around a food plan composed of an accurate balanced ratio of carbohydrates (40%), fat (30%) and proteins (30%).  Dr. Sears’ diet is purported to reverse or arrest various forms of heart disease, high blood pressure and type II diabetes, by achieving an optimum metabolism through proper food nutrient ratios and portion control.  This healthy weight loss plan, offers a diet of nutritious foods with a sensible balance of carbohydrates, proteins, and unsaturated fats, which can be readily followed by the average person with a little education and moderate will power.

The Mediterranean Diet:

This diet lifestyle, is patterned primarily after the living habits and diets of people from the island of Crete, Greece, and parts of Southern Italy.  Long known for their health and longevity, people from these lands have been observed to have low incidences of heart disease, no history of diabetes and long life spans.  One form of what are actually many diets, spanning 16 countries that border the Mediterranean Sea, has been attributed to Dr. Walter Willett (PhD in Epidemiology,), after he began advocating  a version of the diet, based on studies made at Harvard in the 1990′s.

 This diet lifestyle includes these components as it’s basis, vigorous daily activity and exercise, low consumption of red meat, consumption of fish or shell fish at least twice a week, a diet high in various healthy grains, fruits and vegetables, the use of healthy fats such as olive oil, consumption of small portions of nuts, consumption of moderate quantities of red wine (optional,) and the use of herbs as substitutes for salt flavoring.  While the Mediterranean diet is not generally noted as a method for rapid weight loss, the diet promotes a healthy lifestyle that is easily adapted by most anyone.

A vigorous and active lifestyle, controlling meal portions, and ensuring that a balance of healthy, unprocessed food stuffs are used to prepare meals, are all key to the success of this diet.  Adherence to this diet’s principles, coupled with properly sized meal portions to limit overall calorie intake, will result in gradual and long term weight loss over time.

The South Beach Diet:

Developed by Florida cardiologist Dr. Arthur Agatston in 2004, this weight loss diet program, is an alternative to existing high fat and low carbohydrate diets of the time (e.g., the Atkins diet).  The South Beach Diet is a variation of low carbohydrate diets, which differentiates between good carbs and bad carbs.  It is often confused with traditional low carbohydrate diets.

This diet is more of a diet lifestyle then a quick weight loss program, and uses the glycemic index for foods to divide foods into 2 groups, those with good carbohydrates and those with bad carbohydrates.  Good carbs have low glycemic index values while bad carbs have higher glycemic index values.   Dieters begin with a strict regime for a period of a couple weeks to adjust the body’s carbohydrate stores and begin the weight loss process, then progress to a sensible maintenance program within the diet’s established parameters.

 The Atkins Diet:

Developed by physician Dr. Robert Atkins , and culminating in the seminal low carbohydrate diet book, “Dr. Atkins Diet Revolution,” published in 1972, this diet promotes weight loss, by increasing protein intake, and lowering carbohydrate intake.  Less overall emphasis is placed on regulating dietary fat intake in this program than with other traditional diets.  The diet is designed  to adjust the body’s metabolism, so that you burn the fat you consume in the diet along with fat that is stored in your body.

 This is occurs because a low intake of carbohydrates helps ensure that spikes in the level of insulin in the body are prevented, or are of lower amplitude and duration.  As a result the body turns on the fat burning mechanism, once the duration of the diet has progressed to the point that the body’s carbohydrate stores are sufficiently depleted.  This diet has numerous satisfied followers, but it’s critics charge that the amount of fat intake allowed in the diet, may be unhealthy for some individuals over long periods of time.

The Macrobiotic Diet:

This diet lifestyle, was developed at the end of the last century by physician Sagen Ishizuka, to help with recovery from serious diseases and illnesses, and was later named and championed by George Ohsawa, in his 1959 book ” Zen Macrobiotics.”  Macrobiotics, which means “big view of life.”  The diet is based on an ancient traditional oriental diet.  Concepts of established western medical sciences have been applied to the diet, in order to help define and explain it’s healing and wellness properties, and to explain how the important attributes of the diet are relevant to healthy living today.

The main daily food groups as practiced in macrobiotics are whole grains, selected vegetables, legumes (beans) and tofu, sea vegetable such as kelp, macrobiotic pickles, macrobiotic tea, along with sesame salt as seasoning.  Foods to be avoided in the macrobiotic diet are animal meat and dairy, fish and shellfish, seeds and nuts, processed foods, stimulants and condiments such as table salt, sugar, pepper, alcohol, a large number of  other beverages, and some fruits and vegetable.

People who adopt a strict macrobiotic diet often experience a dramatic and rapid weight loss.  In part this is due to a dramatic drop in the consumption of fats and simple carbohydrates and the rebalancing of the body’s food metabolism, which tend to lessen urges for dietary excesses and over eating. 

 Macrobiotics has been shown to be a sensible approach to wellness, weight loss, and a healthy lifestyle, and has been credited with curative properties for many serious Illnesses.  However, the diet can be regarded as somewhat austere, and requires a greater level of commitment to incorporate it into one’s lifestyle effectively.

 Conclusion:

While they differ in their approaches, all of these diets are based on relatively sound principles and experience.  Each diet has demonstrated it’s effectiveness in promoting long term weight loss when properly and consistently practiced.  More in depth study of these diets will very likely yield additional weight loss tips to prospective dieters.  As with any significant change in nutrition and lifestyle, it is essential to consult with a physician prior to embarking on any of these weight loss diets.

Written by JJHaugh

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How To Make Weight Loss Training Effective

July 27, 2011 By Leave a Comment

Fitness training needs to be a priority in order for you to get the results you desire. Here are a few tips for you to get the most out of your weight loss training and get into the shape you really want to be in.

There are a lot of athletes that like to train first thing in the morning. I personally like it myself because it’s a great way to start your day and it gets you motivated to complete other tasks that you may have during the day. Plus you have the whole day knowing that you’ve already had a solid work out. That’s a nice feeling.

There needs to be variation in your training. Effective training doesn’t just focus on strengthening your muscles. Aerobic exercise is a key part of this, making sure your lungs are healthy and getting that rich oxygenated blood to your muscles. Adding cardio to your workout will pay off huge dividends.

Don’t just focus on working out your arms and legs. It’s very important to get to work on your core. If you have a strong core you have stability. It improves your balance and overall strength. Failing to focus on strengthening your core can cause problems down the road. You can be susceptible to aches and pains, which won’t help you stay in shape.

Whatever your doing as far as working out goes, don’t stop moving. If you’re weight or resistance training, keep moving between your sets. You need to keep your heart rate up to be maximizing your weight loss and fat burning. Once your heart rate slows down, so does your fat burning ability. Keep it intense and don’t slow down.

Don’t make excuses. This one is big because so many people do. There will be days that you don’t want to work out, and that’s normal. It’s important to know that it’s normal because saying to yourself I don’t feel like it and then getting into the that thought process can be very discouraging. Lots of people see other people that are in shape and just assume that working out is easy for them. Well those people have days where they don’t want to work out too. But the difference between the people that are in shape and the people that want to be in shape is that the people that are in shape work out even when they don’t want to. Just do it, and by the time you’ve talked yourself into not doing it you’ll have already done it.

These are just a few tips that I hope can help motivate you and help you with your weight loss training. If you want more tips and information about working out, check out my blog www.Home-Cardio.com.

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How Much Weight Loss Training Can Benefit You:

July 27, 2011 By Leave a Comment

Keep your bones healthy:
The average woman loses about 1 percent of her bone mass each year after age 35. Men are susceptible to brittle bones, too. Lifting weights can drastically slow the rate of bone loss and may even reverse the process. With strong bones, you won’t become hunched over as you age, and you’ll lower your risk of life-threatening fractures. No matter your age, it’s never too late to start strengthening your bones.

Help control your weight:
When you lose weight through dieting alone or together with some aerobic exercise (such as walking or bicycling), you lose muscle along with fat. This can be a problem: When you lose muscle, your metabolism slows down, so you’re more likely to regain the weight. By adding weight training to the mix, you can maintain (or increase) your muscle and thereby maintain (or even boost) your metabolism. Although weight training is no magic bullet for weight loss, many obesity experts consider it to be an essential part of any weight control program.

Increase your strength:
Lifting the front end of a fire truck may not be among your goals in life, but a certain amount of muscle strength does come in handy. Weight training makes it easier to haul your stacks of newspaper to the recycling bin and carry and put away your groceries. It can also keep you out of nursing care homes in your older age and help you maintain your independence. Studies show that even 90-year-olds can gain significant strength from lifting weights and regain the ability to walk and dress themselves.

Boost your energy:
Forget about hokey dietary supplements. One of the best energy boosters around comes not in a bottle but on a weight rack. When you lift weights, you have more pep in your step. You can bound to the bus stop, sail through your company’s annual charity walk-a-thon, and make it to the end of the day without feeling exhausted.

Improve your heart health:
For years we’ve known that aerobic exercise such as walking, jogging, and cycling can lower your risk of heart disease and high blood pressure. But new research suggests that weight training may offer these benefits as well. Specifically, studies show that lifting weights can lower your risk of having a heart attack or stroke by lowering your LDL (“bad”) cholesterol and reducing blood pressure.

Improve your quality of life:
Any activity that accomplishes all the above has to make you a happier, more productive, and more self-confident person. (Research suggests that weight training can even relieve clinical depression.) Of course, hoisting hunks of steel is no instant cure-all, but you’d be surprised how much satisfaction a pair of 10-pound dumbbells can bring into your life, which also improves the lives of everyone else around you.
 

Written by devaezhil
Scientist,Freelance Writer,

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Food That Burns Fat – Fat Lowering Foods

July 27, 2011 By Leave a Comment

Article by Stepfanie Wayne

Many people do not know that these foods burn fats. (eggs, beans, whole grain cereal, oatmeal, chicken, salmon, lean beef, tuna, turkey ,apples, apricots, blackberries, corns, sardines, honeydew, eggplant, cranberries, cauliflowers, mushrooms, onions, oranges, garlic, etc). The foods said above can increase your metabolism but as well as burn fats leading to weight loss.

It cannot be denied that weight is one of the most common health problems of people today. Too much weight loss and too much weight gain makes you worry a lot. However, it is not really surprising when you think of all those processed foods that are high in salt and cholesterol available in the market. Eating fast food is also another factor you gain weight. It is really true that this time- constraining world of instant meals has a lot to do with people’s unhealthy diet.

When you were young, your mother would always tell you to eat vegetables and fruits yet you hated her by not allowing you to eat your favorite pastries. Now, our mother is correct. Mothers really know best. Fruits and vegetables are good in burning fats. And we should inform others on the foods that can burn fats and can keep us away from preservatives and instant meals. Here are some foods that can burn fats that should be loved by everybody.

Eggs

* Eggs especially the egg whites are super high in protein. It also has vitamin B12 that is an aid in breaking down fats. Thus, reducing tummy fats.

* You may have heard that eggs have a bad side. It has been said that eggs have too much cholesterol; however, a recent study shows that dietary cholesterol has a minimal impact on blood cholesterol. Fat is the main suspect. It’s the fat that gives rise to your increase cholesterol level.

Low Fat Dairy Products

* Its said in some research that low fat dairy products can lessen your weight by 70%.

* Some studies said that an intake of 3 cups f fat free milk can lose weight in 2 years.

* Dairy products is does not only strengthen bones but also burn fats.

* If you are a regular consumer of milk and other dairy products, watch your consumption and switch over to the low or no fat varieties for an effective fat burning process.

Beans

Beans contains protein, fiber and iron. Here are best examples of beans:

* White beans * Kidney beans * Lima beans

Choose the best beans and avoid those that are rich in uric acid that may lead to gout.

Cook the beans properly to attain the adequate amount of protein.

Oatmeal

* It may not taste good but it contains a lot of nutritional qualities.

* Oatmeal contains a lot of fiber that may help in eliminating those toxins in our body.

* Preferably, choose the unsweetened and unflavored. I know it’s tempting to sweet flavors while you load it with butter and sugar, however, it will defeat the oatmeal’s benefits to reduce weight and cholesterol. If you want your oatmeal to be sweetened, do so by adding real fruits on it such as apples.

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Stepfanie is very keen to helping others lose weight as she know everyone needs the motivation to lose weight.

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