7 Tips for Controlling Your Blood Pressure

So, you’ve been to the doctor and they’ve told you that you have high blood pressure, now what? The bad news is that high blood pressure can lead to serious health problems if left untreated. The good news is that most people don’t even need medication to lower their blood pressure; they just need to adopt some simple lifestyle changes.

Here are some steps you can take to get your blood pressure down to a healthy level.

1. Lose weight. The incidence of hypertension is much higher in overweight and obese individuals. If you have a lot of weight to lose, don’t be discouraged. Even losing a few pounds should cause a drop in your blood pressure. You can use that to keep you motivated to lose more.
2. Exercise more. Getting regular physical activity can help to lower blood pressure levels. If you don’t work out at all, try walking for half an hour everyday. You can then work your way up to more strenuous activities. Just remember, even a small amount of physical activity can help.
3. Eat less salt. Instead of pouring salt on as a seasoning, add some spices instead. You’ll probably find a great flavor that’s a lot better for you. You should also start reading labels of prepackaged foods. Many of them have a lot more sodium than you’d imagine. Try replacing high sodium boxed dinners with a low sodium homemade dinner. Not only is it better for you, it also probably tastes better too.
4. Quit Smoking. Not only does cigarette smoke cause irreparable damage to your lungs, it also raises your blood pressure. Lowering your blood pressure is just one of 1000 reasons you already have to throw out those cigarettes today.
5. Drink only in moderation. If you drink more than one (women) or two (men) servings of alcohol a day, you may be increasing your blood pressure levels. Try cutting back to just a beer or glass of wine with dinner and you’ll probably see some improvement.
6. Relax. While it may seem impossible to stop zipping around during the day, having a little bit of time set aside for relaxation can do wonders for your mental and physical health. Why not try yoga or meditation? If you have a bit of extra money, you could get a weekly massage. If none of these appeal to you, you can always just sit quietly and listen to music. As a bonus, if you take some relaxing time before you go to bed, you’ll sleep better and feel more energized in the morning.
7. Eat more fruits and veggies. Having an ample supply of vitamins and nutrients will help your body function more properly and lower your blood pressure. You can get these nutrients by eating a variety of fruits and vegetables every day.

While making one or two of these changes may help you a little bit, the best method for lowering your blood pressure is to make all these changes. They each make a little difference that adds up to a much healthier lifestyle and a better life.

Smooth Elliptical Exerciser

If stationary bikes, Nordic Steppers or Bowflex home gyms are not conducive to your exercise needs, perhaps you may want to purchase a Smooth Elliptical Exerciser. What is an elliptical exerciser? Let’s review its merits.

An elliptical exerciser is a machine which enables your ankles, knees and hips to move fluidly in a completely natural motion with no jarring or jerking. It’s pretty much the same as a stationary bike, except there is no seating. With the elliptical exerciser, you receive an intense upper and lower body workout.

Features include:

• Electromagnetic Braking System: With electromagnetic braking, gradual resistance is applied to provide fluid, smooth motion with less wear and tear.
• Heavy Gauge Oval Steel Frame: Five-inch oval tubing adds style as well as durability and strength.
• Nine Challenging Preset Programs: These programs encompass distance, calories, fat burning, and endurance.
• Handgrip Pulse Sensors: Conveniently located on the handlebars.
• Sixteen Resistance Levels: Forward and reverse motion allow beginners and avid users to benefit.
• Roller-less Design: Allows for a smooth and silent operation.
• LCD Display: Features course, profile, speed, time, distance, heart rate, calories and resistance level.
• Tilt and Go Wheels: For easy mobility.

In addition, the elliptical exerciser supports up to 300 lbs; has minimal assembly; and a lifetime warranty for frame and brake; five years on all parts and electronics; and one year labor. Priced at under $1500.00, the ergonomic and smooth performance of the elliptical exerciser is one in which you will enjoy the fluid feel in both forward and reverse which will alleviate stress and impact on your joints. Because of its fluid motion and lack of impact on joints, elliptical machines are exceptional for those with back, knee, hip or joint problems. This type of weight-bearing exercise is ideal for lower body workouts. However, with the implementation of movable handles for upper body routines, cardiovascular benefits from elliptical use dramatically increase.

The elliptical exerciser encompasses all of the benefits you will need to tone and recondition your upper and lower body. Along with a proper diet regimen, you will derive the benefits associated with an all around exercise program.

Where can you buy it? Amazon.com

The Benefits of a High Fiber Diet

A diet high in fiber is important for many reasons. Adequate amounts of fiber are essential to good health. It keeps your digestive system working smoothly, helps elimination from the body and is rich in vitamins and nutrients.

An increased amount of fiber can also help you feel fuller longer, which is important if you’re watching your weight.

A study conducted at the Harvard School of Medicine found that men who consumed 12 grams of fiber a day were twice as likely to develop precancerous colon changes as men whose daily fiber intake was 30 grams or higher. Scientist are not exactly sure why fiber can help reduce the risks of colon cancer but it is thought that insoluble fiber adds bulk to stools, which helps speed their transit through the intestines, leaving less time for carcinogenic changes.

Other studies have shown that adequate levels of fiber can also help against breast cancer, heart disease, digestive disorders, diabetes and obesity. If you suffer from constipation, increasing your fiber content should help. It also helps to drink adequate amounts of water daily to help the fiber through your system.

An easy way to start the day with an adequate amount of fiber is to have a fiber-rich breakfast cereal and some fruit. Vegetables and fruits are also high in fiber and also many other important nutrients.

Most people tend to eat breads and cereals which are very low in fiber. Even some brown bread varieties only have a small amount so it’s best to check labels and make sure you’re getting a natural whole grain product with sufficient fiber.

Now that you know all the benefits of adding fiber to your diet, here are some quick tips to help you increase your fiber intake:

• Eat vegetables with every meal.
• Switch from processed carbohydrates such as white bread and pasta to whole grains (these are higher in fiber and nutrients).
• Add beans to casseroles, chili or many other foods. Beans are an especially good source of fiber.
• Snack on fruit with it’s skin on. Fruits like berries are particularly high in fiber and apples and pears should be eaten with the peel on.
• Eat dried fruits such as prunes, figs, and apricots. These are easy to sprinkle on cereal or add to homemade muffins.

Easy Low-Fat Brownies

Ingredients:
½ cup unsweetened cocoa powder
1 4oz jar of prune-flavored baby food
3 egg whites
½ cup sugar
½ teaspoon salt
1 teaspoon vanilla
¼ cup whole wheat flour
¼ cup white flour

Instructions:
Preheat oven to 350F. Spray a non-stick brownie pan with a little cooking spray. Combine all ingredients in a large bowl and mix well. Bake for approximately 25 minutes, taking care not to over bake. Remove to wire rack to cool and serve.

Tips on Choosing the Right Calcium Supplement

You’ve probably heard how important calcium is for your bones. What you may not know is that calcium plays a role in producing a regular heart beat, conducting nerve impulses, stimulating hormone secretions, and clotting blood. We all know we need a lot of calcium to maintain good health, but chances are you’re not getting enough; particularly if you are a woman.

While the best option for getting calcium is through a healthy balanced diet including dairy products and green vegetables; you can also take a calcium supplement if you don’t think you’re getting enough. You may think calcium is calcium, but it’s very important to the supplement that best suits your needs.

The first choice you need to make when in comes to calcium supplements is what compound you want to take. Calcium is not found by itself in foods; it’s bonded to other molecules. Different compounds are just calcium being bonded with different molecules. If you don’t want to take a lot of pills, calcium carbonate and calcium phosphate have very high calcium concentrations; however, calcium phosphate may not be absorbed into your system as well. Calcium citrate is the easiest compound to absorb; however, the calcium is not as concentrated. If you don’t mind taking more pills, calcium citrate is recommended for people who don’t produce a lot of stomach acid. No matter what compound you choose, be sure to check the label to make sure you’ll be getting enough elemental calcium (calcium by itself) to suit your needs.

Another consideration when buying a calcium supplement is the brand. Not all brand names are created equal, so here are some tips to help you choose wisely.

• Don’t get supplements containing natural ingredients that haven’t been purified. They may contain dangerous metals that could make you sick. The worst offenders that you should watch out for are oyster shells, dolomite, and bonemeal.
• You probably don’t need a combination vitamin for calcium. If you don’t get outside much, you may consider a vitamin D combination supplement (we get it naturally from sunlight), but other minerals can be obtained from diet and a daily multivitamin.
• If a supplement makes you gassy or bloated, switch to a different brand. If you have this problem with many brands, consider starting at a lower dosage and working your way up.
• Choose supplements that have the USP seal on them. This will help ensure purity of the product.
• If taking calcium pills, drop one into a warm glass of water and let it sit for 30 minutes, stirring occasionally. If the pill has not completely dissolved within the 30 minute time period, it is probably not being completely absorbed by your body and you should find another brand.

Finding the right supplement for you may take a little work, but with a little patience and a little “try it a see” work; you’ll eventually find the perfect supplement to keep your body healthy and strong.

Get Ripped! with Jari Love: Slim and Lean

Considered a fantastic workout DVD, Get Ripped! With Jari Love: Slim and Lean is suited for people of all fitness levels. This DVD comprises squats; lunges; chest presses; pushups; curls; and a multitude of exercises designed to tone and work on all muscle groups.

While some users found this DVD to be more advanced, most found that by using low weights they could still keep up with the pace. Users found exercise DVD increased their energy levels; incorporated a full body workout using weight training; and found the mix of exercises targeted all of the right areas.

If you have any knee problems, you may want to buy Jari Love’s first DVD entitled, “Get Ripped.” This 55 minute program is designed to increase muscle definition and get rid of body fat in three to four weeks. The exercises encompass resistance and cardio vascular workouts as well as increasing your metabolic rate. Touted by doctors as one of the best calorie burning exercises available, this DVD produces the most effective weight loss results to date.
Some of the comments made about this DVD include: “This is an endurance style weight workout - meaning that your weights are kept fairly light and you'll be doing a lot of repetitions.”

Another woman commented, “Jari gives great directions and information about the exercises. She makes you think about your form and breathing which is really important. I've done many videos where breathing and form are hardly mentioned. I absolutely enjoy this workout! There is a piece on Nutrition. Nutrition is just as important as exercise.”

“These exercises are 100% no-nonsense, consisting of high repetitions of classic, tried-and-true exercises like forward and plie squats, lunges, bicep curls, dead-lifts, overhead presses, lying inner & outer leg lifts, and minimal abdominal work. Jari's queing and instruction is right on the mark, and she gives clear explanation and attention to form.”

Where can you buy it? Amazon.com

The Benefits of Massage

Stressed out? Need a good way to relax and feel better about life? Why not get a massage? Getting regular massages helps relieve the physical and mental stress from your body, leaving you ready to take on new challenges.

Here are six top benefits of massage:

1. Improves Immune System Functioning - Studies have shown that the number of white cells in your blood increases after a massage. These are the cells that help the body fight diseases. With regular massage, you can have a stronger immune system and get sick less often.
2. Improves Circulation - By relaxing your muscles, blood is able to flow more freely through your veins. Improved circulation gives you a boost of energy for the rest of your day. Plus, increased circulation in the skin can even reduce the appearance of cellulite if done on a regular basis.
3. Reduces Pain - When muscles are tight and tense all day long, they eventually become sore. By relaxing the muscles with a massage, you can ease the pain caused by sore, stiff muscles. Plus, increased circulation further helps relieve pain from the area that is rubbed, and can help relieve tension headaches.
4. Decreases Stress and Anxiety - Stress is one of the most prevalent, but preventable causes of health problems in modern society. De-stressing is not only a great way to feel better; it also helps you live longer. If you’ve ever had a massage, you already know how relaxed it makes you feel. With relaxed muscles, decreased pain, improved circulation, your body lets go of all the daily stress you’ve been holding on to.
5. Decreases Blood Pressure - There was a study conducted that showed that a simple, short touch can immediately cause a drop in blood pressure. Combine this with the improved circulation, relaxed muscles, and decreased anxiety and you get a great way to keep your blood pressure low. You should be careful if you have low pressure to begin with; make sure to get up slowly and take it easy after a massage.
6. Improves Mood - Massage has been shown to make you feel better due to many of the reasons listed above. It is so good at improving mood, it has been used for treating depression in women who had recently lost a child. If massage can help with their depression, it can certainly lift a bad mood.

So, think a massage might help you but just don’t think you can afford it? Massage schools are a great resource for a quality massage at an incredibly low price. Check your local yellow pages for a massage school near you.

So what are you waiting for? Go out and make an appointment for a massage today. You’ll be feeling great in no time!