Hypertension -Twelve Simple Things You Can Do To Lower Your Blood Pressure

Hypertension

At age 34 I had to have an insurance exam. I weighed 175 pounds on a 5'6" frame and for the first time in my life, had elevated blood pressure, 140/90, up from 118/78. That was one of the first major health warnings my body gave me.

Pre-hypertension

Back in those days hypertension was considered anything above 140/90. Today we have the diagnosis of "pre-hypertension" which is any elevation of blood pressure over 120/80. Starting as low as 115/75 the risk of heart attack or stroke doubles for every 20 point increase in systolic pressure (the higher of the two, when the left ventricle of the heart actually pumps blood out into the body) and for every 10 point increase in diastolic pressure (when the heart is resting in between pulses). Between the pressures of 120/80 and 140/90 there is a fourfold increase in heart attack, compared to people with normal blood pressure. According to Aram Chobanian, M.D. Dean of Boston University School of Medicine, people over 54 years old have a 90% chance of developing hypertension at some time.

Aging does not necessarily correlate to hypertension.

For some reason especially here in America, there has been the idea that there is a normal increase in blood pressure as one gets older. That has been proven to be false. There are many populations around the world that reach old age and beyond without any increase in blood pressure. The idea that blood pressure goes up with age is based on studying the American population where it does in most cases. However, this does not mean that it is normal and is most likely a reflection of the eating habits and lifestyle of most Americans. I can still remember when a serum cholesterol was considered normal if it was less than 275, hardly normal for anyone.

Prevention is the best approach.

Better to not get hypertension than to try to control it with drugs once you have it. This means lifestyle changes that to some, are not really what they want to do. No free lunch here. If you want to prevent hypertension or control it once you have it, diet and exercise are the answer. Below are twelve simple lifestyle changes you can make to help keep your blood pressure under control.

• Lose Weight
• Exercise
• Drinks lots of water
• Dietary modification to decrease animal products and sugar and increase fruits, vegetables and complex carbohydrates. (The sugar-free vegan MericleDiet is the optimal diet to help you control your weight, blood pressure and risk for serious disease).
• Stop Smoking
• Reduce salt intake
• Increase potassium intake (bananas, melons, potatoes)
• Reduce or stop alcohol intake
• Reduce or stop caffeine
• Avoid drugs ... recreational (cocaine, ecstasy), birth control pills, some over the counter anti-inflammatory medicines
• Relax, as much as you can.
• If you want sweet -use Stevia. It has been shown to be the safest sweetener today and in well designed experiments it has reduced blood pressure.

The MericleDiet and Hypertension.

Current dietary recommendations for hypertension are a low salt diet that restricts saturated fat, cholesterol and total fats and emphasizes fruits, grains and low-fat dairy. This diet, however, still allows fish, chicken, dairy and insulin stimulating sugars such as sucrose and maple syrup. While there is no doubt that cutting down on these will improve your blood pressure, it would be best to stop them. Also, there has been some difficulty with adherence to these dietary recommendations. Why not learn to transition completely away from all hypertension causing meats, dairy and sugars with the MericleDiet, which also is much easier to adhere to. It is the only 100% organic sugar-free diet there is today. To visit the MericleDiet please follow the link below:

http://www.DrMericle.com

By John Mericle M.D. - http://nutrition.mps-health.com/article

The Causes Of Obesity

Do you know are the causes of obesity? I am sure you have that a rough answer in your head right? Well, before we get deeper into it, lets take a look an overview on obesity in the world. Basically obesity or another term that is used “over weight” is becoming a serious worldwide issue. It’s not only in the western countries that are facing the problem but now it’s spreading over the globe!

If you think obesity or being overweight is a minor issue, well, you are dead wrong! There are many diseases that are related to obesity like heart attack, high blood pressure and obesity causes diabetes too. Its actually one of the toughest problem to solve!

”We are to blame for causing obesity!”

There are several causes of obesity. Basically, it rounds up to two main causes, which are lifestyle and medical reasons. Lifestyle is the main cause of obesity. Life is evolving at an alarming rate and due to this fact, people are getting busier by the day and time never seems to be enough.

People spend so much time at work and commute to work that they hardly have time for leisure and family let alone exercise. Not only their calorie expenditure per day is much lower now days, eating habits of our general population is getting poorer.

Yes, junk food is also one of the causes of obesity. This junk food like snacks, sweets and fast foods are laden with fats and sugar that we do not need. Yes, fast food causes obesity! All these junk food and fast food are so popular because they are very convenient to buy, plus the massive advertisement campaigns that are launched by these companies further influence us to consume it.

Technology advancement is also one of the causes of obesity. As technology gets higher and sophisticated, our human involvement in daily live gets lower. For example, the birth of escalators, automated walkways, lifts, car and bikes. People just don’t walk that often now days. Even if it were just one or two blocks away, some people still would want to drive there. Entertainment also is getting more high-tech and able to simulate real live sports. Kids would rather stay at home and play video games rather than going out there in the sun for some sports.

The basis of weight gain and fat loss is calories versus calories out. If you consume more calories than you expand, you will basically gain fat and if you use more calories than you consume, you will lose weight. It is really that simple. As you can see, people are consuming more calories because of all the junk food and using fewer calories because people are less active and this will lead to a worldwide pandemic, called obesity!

Of course there are also other factors that causes obesity, factors like the one that we cannot avoid. People who have thyroid dysfunction usually are over weight due to the low metabolism.

Also individuals that are endomorph have naturally lower metabolism are also usually over weight unless they adopt a really healthy lifestyle and watch their eating habits.

The listed above are just a few causes of obesity, there are many other factors that contribute to this diseases. The best way to overcome this problem is to be more active and follow a healthy eating plan! There is not much way around it. Don’t even think about liposuction!

Use these fat loss tips in this website to help you lose fat. Take action and improve your life quality now!

Weight Loss Diet Plan And Tips

Have you ever wonder why you could not lose fat even though you have exercised everyday? You do your cardio endlessly and carry weights like there is no tomorrow but yet, the fat just wont budge. Then after too much training, your body just goes into fatigue, and you just give up trying!

Actually, it’s very easy to lose fat. You just have to know the science behind it, which is calories in calories out! Basically, you need to corner these 3 important factors that can ultimately help you lose weight and keep it off!

These 3 important factors are, weight training or resistance training, cardio training and the one that is most over looked and hated the most, dieting! Yes, dieting is the missing ingredient here if you have exercised like a mad man and still could not lose weight.

Follow some of these steps in this free weight loss diet plan and start melting fat off your body.

Free weight loss diet plan: Zero carb diet plan plus 2 days eating frenzy during the weekend!

This is actually the diet that gave me my abs and helps me lose tons of weight. Even though low carb diets have been criticized by many experts but non-the less, it worked for me.

Here is the outlay of this near zero carb free weight loss diet plan:

From Monday till Friday, you can only consume protein and fats. Your only source carbs are vegetables. That means no rice, noodles, any starchy food, potatoes, grains, cereal, simple sugars and even fruits. Yes, it’s that drastic. If you are worried about fiber, don’t worry; you are going to consume lots of vegetables in the free weight loss diet plan.

The bulk of your diet will come from lean mean such as fish, chicken breast and chicken thigh, lean sources of beef, egg whites, tofu and nuts. The reason that chicken thigh is included in the list is because that you need to be practical, you cant just eat chicken breast all the time, you will just give up. Include chicken thigh once a while and you will be able to sustain the diet plan longer.

All sorts of vegetables are allowed except carrots and corn.

Then on Saturday and Sunday, you can eat whatever you want. Go all out! You can eat all the snacks you desire like chocolates, pizzas burgers and all sorts! Cool right?

The Science Behind This Free Diet Weight Loss Plan

When our body is low in carbs, roughly below 20 grams a day, our body will enter a state called ketosis after 2-3 days. The beauty of this is that the body will shift its sources of energy from carbohydrates to fat. This means that the body will use fat from the food as well as the fat tissues as energy. This is just a nutshell explanation of the diet.

Then when on weekends when you carbo-load; your muscles will absorb the carbohydrates like a sponge! Then on Monday when you start your workout, your muscles will be so pumped up because of the extra glycogen stored in the muscles that it will give a steroid effect!

A sample of this low carb free weight loss diet plan:

Breakfast
-2 stir-fried eggs
-2 slices of bacon
-1 cup of black coffee no sugar

Mid Morning Snack
-A medium bowl Ceaser salad (contains chicken but no bread crumbs)

Lunch
-1 piece of whole chicken thigh roasted with pepper and soy sauce
-1 large bowl of salad with 1 tablespoon of mayonnaise

Mid Day Snack
-Protein shake or stir fried vegetables with chicken cubes

Dinner
-1 large steak served with stir fried vegetables

As you can see, there is no carbs in the meals, just protein and vegetables. Take a multivitamin pill a day just in case you are missing out in some important vitamins and minerals.

This diet is not that easy and yet not too difficult. During the first few days in will be tough, especially mentally. You have to be strong and give your body a chance to make the shift. The key to success in this diet is eating when you are not hungry! That’s right! You have to eat when you are not hungry so that you are mentally in control of your body. If you wait to long between meals, you will start to lose it mentally and throw your whole diet down the drain!

Give this diet a try for at 4 cycles, which is one month. You will definitely see the difference! Stay focus and keep you mind focused on your goal! Be patient and you will definitely be able to get your dream body. Good luck!

Weight Loss Tips For The Holidays

The holiday season is approaching and its best to strategies your weight loss program and start thinking about some ways to lose belly fat fast! But lets face it, even the hardcore dieters will cheat during the holidays but its fine because with a little planning, you can still lose stomach fat.

Before getting into the tips, lets face the some common holiday season myths.

Myth- Most people gain five to ten pounds of fat during the holidays. But actually, the average person only gains one pound over the holiday period. This means that losing that one-pound of body fat is a walk in the park.

The best way to lose stomach fat is not allow stomach fat to get there in the first place. But if you already have a little pouch, please consider not having more and use these tips to over come it.

Free Weight Loss Tips For The Holidays 1

Please stay away from alcohol because alcohol goes right on your stomach and provides empty calories. One gram of alcohol gives 7 useless calories. Not only that, alcohol drives your energy down and make you mentally weak and give in to fattening naughty foods! Take alcohol in moderation, grab a glass of red wine, which is more beneficial than beer and whisky because of its antioxidants and sip it slowly while talking to valuable guest and friends.

Free Weight Loss Tips For The Holidays 2

Load up the healthy stuff before even thinking about fattening foods. There is two ways to do this. Number one, eat before you go to any party. You can control your food in your own kitchen. Then when you arrive at the party, you would not have a howling stomach to feed and you can control you appetite. The other way is to head on to the healthy section first and fill you stomach with salads, fruits and low fat clean meat cuts. Oh ya, skip the fattening dressings.

Free Weight Loss Tips For The Holidays 3

Eat a large bowl of salad before the main meal and drink a large glass of water to fill up your stomach. Choose lean meats like white meat turkey instead of dark meats and go light on stuffing. Have little or non side dishes and stay away from high fattening foods and foods that have lots of butter.

With that done, I am sure you have no more appetite and your stomach will be too full for pies, chocolate cakes, ice cream and desserts.

Free Weight Loss Tips For The Holidays 4

Now that your stomach is full, head on outdoors and don’t even think about the sofa. Go outside and take a walk. Invite your friends and family to have 30 minutes stroll outside and enjoy each other’s company. Another idea for Christmas is to take your friends and family for caroling. It will be lots of fun especially during this holiday season!

Free Weight Loss Tips For The Holidays 5

Finally, create opportunities for yourself to be more active. Since it is the holiday season, go for more window-shopping. One good shopping session is a few hours of walking! Park further away from the malls and use stairs whenever you could. To avoid eating junk in the malls, eat a healthy low fat meal before you go. Be prepared!

Holiday seasons are full with temptations. Stay focus on what you want and plan ahead so that you don’t get trapped into a situation that gets you cheating on your diet. Always think of the feeling and emotions that you will experience after indulging in some that unhealthy, I bet you will put that cookie down!

Use these few free weight loss tips and you may even look better than before! Who knows?

Rajinkan Diri Untuk Bersenam

Jantung Cergas - Jantung Sihat

Senaman boleh membantu mengurangkan risiko penyakit jantung

• Ia memperkuat dan meningkatkan keupayaan otot-otot jantung serta mengurangkan bebanan pada jantung anda.

• Ia menambah penerokaan pembuluh-pembuluh darah dan seterusnya meningkatkan kemasukan oksigen ke dalam otot-otot jantung.

• Ia meningkatkan paras kolesterol pelindung yang dikenali sebagai ‘high density lipo’ proteins (HDL).

• Ia membantu mengawal berat badan dengan membakar kalori yang ada.

• Ia menugurangkan tekanan darah bagi mereka yang mempunyai tekanan darah tinggi.

• Ia mengurangkan ketegangan yang disebabkan oleh tekanan perasaan.

• Ia membantu anda tidur dengan nyenyak.

Bagaimana Hendak Bersenam

• Jadikan senaman sebagai amalan hidup anda.

• Senaman perlu dibuat mengikut kehendak dan kesenangan anda.

• Bila melakukan senaman, jarakkan sekurang-kurangnya tiga kali seminggu, untuk sekurang-kurangnya 20 minit setiap kali.

• Senaman yang tidak berkala tidak memberi apa-apa manfaat.

• Panaskan badan dengan melakukan regangan sekurang-kurangnya 5 minit sebelum sessi senaman dan sejukkan badan melalui regangan selepas aktiviti senaman.

• Senaman hendaklah bersungguh-sungguh tetapi tidaklah memudaratkan.

• Kemantapan senaman seharusnya boleh menggerakkan denyutan nadi anda lebih kurang 120-150 denyutan seminit.

• Mulakan program senaman anda perlahan-lahan dan kemudian tingkatkannya dari masa ke masa.

Jenis-jenis Senaman

• Senamrobik

• Ia menguatkan ketahanan fizikal dan jantung.

• Mengekalkan aktiviti kumpulan otot-otot besar boleh menambah keperluan oksigen di dalam badan.

• Ini melatih jantung, paru-paru dan otot-otot untuk menjadi lebih cergas.

• Kalestenik

• Ia memperbaiki kelembutan atau kelenturan sendi dan otot.

• Ia melonggarkan otot-otot dan menyediakan badan untuk aktiviti senamrobik.

• Ia membantu mengelakkan dari pening dan sakit-sakit otot selepas senamrobik. Contohnya: regangan dan tai-chi.

• Senaman janganlah disalah tafsirkan sebagai sukan untuk pertandingan. Oleh itu, ianya hendaklan dilakukan mengikut keupayaan seseorang individu supaya ianya menjadi cergas. Dan, pilihlah jenis senaman yang dapat memberi keseronokan pada anda dan boleh dijadikan sebagai sebahagian dari kehidupan seharian anda.

Patuhilah Syarat-syarat Bersenam

• Lakukan senaman dengan betul bagi mengelakkan kecederaan.

• Jangan bersenam ketika sakit atau cedera.

• Pastikan anda memanaskan badan sebelum bersenam dan menyejukkannya selepas bersenam.

• Pakailah pakaian yang selesa dan tidak terlampau ketat.

• Gunakan kasut yang sesuai dengan lapisan tapak yang cukup apabila berjalan, berjogging atau berlari.

Oleh Unit Pelajaran Kesihatan Kementerian Kesihatan Malaysia

Kesihatan Mental

Kesihatan mental berkait rapat dengan kehidupan kita. Orang ramai sering mengaitkan kesihatan mental dengan penyakit mentalm tetapi kenyataan ini adalah kurang tepat. Ia melibatkan kehidupan harian yang merangkumi:

• Memupuk perasaan, fikiran dan tingkahlaku yang positif dalam diri sendiri.

• Kemampuan untuk berinteraksi secara sihat dengan orang lain, kumpulan dan persekitarannya.

• Bagaimana seseorang itu mengendalikan tanggungjawab, masalah dan tekanan yang timbul dari kehidupan harian.

Ciri-ciri kesihatan mental yang positif

Terhadap diri sendiri

• Menyedari kelemahan dan kekuatan diri sendiri.

• Berupaya mengawal perasaan.

• Sanggup menerima kegagalan.

• Mampu menghindari kegiatan yang tidak bermoral.

• Menghargai diri sendiri.

Terhadap orang lain

• Mampu berkomunikasi secara berkesan dengan orang lain.

• Mampu memberi dan menerima kasih sayang.

• Tahu menghargai dan mempercayai orang lain.

• Dapat menerima pendapat orang lain secara terbuka.

Terhadap cabaran

• Berupaya menghadapi dan menyelesaikan masalah.

• Mampu mengatasi konflik dengan bijak.

• Mampu membuat keputusan untuk diri sendiri.

• Bersedia mendapatkan pertolongan sekiranya gagal menyelesaikan masalah harian.

10 Langkah Ke Arah Kesihatan Mental Yang Positif

• Menerima kenyataan diri secara realistik.

• Mengendali masa dengan baik (time management)

• Merancang perubahan dalam kehidupan secara bijak.

• Memupuk hubungan harmoni dan kasih sayang dengan ahli keluarga dan orang lain.

• Menjaga kesihatan fizikal.

• Menyediakan masa untuk aktiviti fizikal dan riadah.

• Memastikan rehat dan tidur yang cukup.

• Mengendalikan tekanan mental secara berkesan.

• Mengamalkan asas-asas kerohanian yang baik.

• Berkongsi masalah dengan orang lain dan mendapat pertolongan profesional sekiranya perlu.

Akibat Kesihatan Mental Yang Diabaikan Seseorang Itu Mungkin Mengalami:

• Perasaan rendah diri.

• Tekanan dalam hidup.

• Pertelingkahan dan keruntuhan rumahtangga / keluarga.

• Kecenderungan melakukan kegiatan tidak bermoral (minum arak, bohsia, penyalahgunaan najis dadah, sumbang muhrim dan perzinaan)

• Suasana tempat kerja yang tidak menyenangkan.

• Kecenderungan menggunakan keganasan untuk menyelesaikan masalah (penderaan kanak-kanak / pasangan, buli jalanraya, buli sekolah)

• Peningkatan risiko penyakit mental.

Oleh Bahagian Pendidikan Kesihatan, Kementerian Kesihatan Malaysia