10 Ways to Lower Blood Pressure

Those who have hypertension usually have to take medication regularly to control blood pressure. But by making lifestyle changes, blood pressure is too high can be controlled and reduced. With a capital of determination and discipline, not impossible that this lifestyle modification efforts can help remove the dependency on drugs.

"Anyone who has hypertension should be encouraged to cooperate with their doctors and try various things that may help lower blood pressure without the use of pharmacologic agents (drugs)," said Matthew Burg, PhD, a professor from Columbia University Medical Center in New York .

Here are 10 inexpensive and natural ways to lower blood pressure without having to use drugs:

1. Sports By exercising 30 minutes a day, you can lower blood pressure significantly, said Gerald Fletcher, MD, a cardiologist from the Mayo Clinic, Jacksonville, Fla., as well as spokesman for the American Heart Association.

"Try aerobic exercises to reduce your systolic blood pressure," said Fletcher. He added, people who are physically active can usually reduce the consumption amount of intake of hypertensive medication. To support it, choose the type of activities that you like such as, walking, running, swimming or cycling.

2. Eating bananas you probably know that eating too much salt can increase blood pressure, but most people do not realize the benefits of potassium - a substance that can counteract the adverse effects of sodium.
According to the study of the Dietary Guidelines for Americans, those with hypertension should be sufficient for the amount of potassium in their diet. Adults should get at least 4,700 milligrams per day. As for the few food sources rich in potassium such as banana (422 milligrams), a baked potato with skin (738 milligrams), orange juice (496 milligrams per cup), and nonfat yogurt or low fat (531-579 milligrams per 8 ounces).

3. Reduce your intake of salt People with normal blood pressure, high enough, and hypertension can substantially reduce their blood pressure by cutting salt intake. Dietary guidelines recommend that people with hypertension should limit their salt intake of less than 1,500 milligrams (600 milligrams of sodium) a day.

4. Stop smoking Smokers are the groups most at high risk for hypertension. The content of tobacco and nicotine in cigarettes can cause a temporary spike in blood pressure, although the cigarette itself is not the sole cause of chronic hypertension. Quitting smoking can help you lower your blood pressure slightly. And, of course, other health benefits are countless, says Fletcher.

5. Lose weight Consistently studies show that, just a little weight loss, can have a big impact on your blood pressure. Excess weight makes the heart work harder. This extra pressure can eventually lead to hypertension. Meanwhile, with the weight cut the heart's workload will be much lighter.

6. Reduce alcohol consumption alcohol in moderation - no more than one drink a day for women and two drinks a day for men - has heart health benefits. But in some people, drinking too much can increase blood pressure. Research shows that consuming alcohol more than two drinks a day can increase the risk of hypertension for men and women.

7. Manage stress
Effectively manage stress can help reduce blood pressure, but unfortunately, there is no research that offers step by step to reduce stress levels in all people, said Burg.
"There are a number of ways that have been developed as a practice to induce a state of relaxation. But how good and true, it remains to be answered in clinical trials," he said.However, Burg recommends that people with hypertension should be able to conduct stress management and practice consistently.

8. Yoga Yoga is the best way to cope with stress. A new study in India found that yoga breathing exercises reduce blood pressure in people with hypertension - where the work affects the autonomic nervous system effects - by regulating heart rate, digestion, and other functions.

9. Stay away from caffeine coffee has some health benefits, but not to lower blood pressure. In the short term caffeine can trigger a spike in blood pressure, even in people without hypertension.

If you have high blood pressure, the best thing to do is to limit intake of caffeine (about two cups of coffee per day). You can check if you are sensitive to caffeine or not by checking the blood pressure before and half an hour after consuming caffeinated beverages. If it increases by 5 or 10 points, you mean sensitive to caffeine.

10. Meditation Meditation - whether it involves singing, breathing, visualization - can be an effective stress management tool for many people, said Burg. Once again, the important thing is that it makes you feel good, and you can commit to do it consistently.

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7 Signs You Have Migraine Pain

One type of migraine headaches that many complained. Migraine attacks was tortured because the symptoms are not just a regular headache. It is not yet known exactly what causes migraines.

Migraine attacks may be unique and different for every individual. There are some signs or symptoms that usually occur a few days before the migraine attack. According to Robert Cowan, MD, a neurologist from Stanford University School of Medicine, the key to determine the cause of migraine is concerned about the environment and understand what can trigger headaches.

Here are some common signs of a migraine attack that you should be aware of:

1. Evaporate
One or two days before a migraine attack, you may be more frequent than usual evaporate. For most, this condition is often annoying, but this can be a signal or warning to you to initiate the treatment of migraine. Early warning signs of another that generally coincided with yawning is fluid retention, food cravings, fatigue, thirst, and personality changes, says Dr. Cowan.

2. Aura
Aura is a kind of effect that causes impaired vision. Migern Patients usually experience visual disturbances in the form of black dots, lines, dizzy, and flashes of light. Vision disturbances (blurred vision) as a sign would be wary of the emergence of a migraine attack.
In premenopausal women, the aura should be even more wary. The reason, experience an aura before a migraine may increase the risk of stroke. "We advise women not to smoke or take birth control pills or doing anything that may increase the risk of heart disease," said Cowan.

3. Nausea
Some of the signs and symptoms in migraine sufferers generally mixed. Nausea is a key component of a migraine trigger. "If you have a headache without nausea, you do not have a migraine," said Cowan. In addition to nausea, other gastrointestinal disorders such as vomiting and diarrhea should be wary.

4. Pain on one side of the head
Tension headaches or other types of headaches tend to cause headaches overall, or at least evenly on both sides. Pain on one side of the head accompanied by nausea is a sign you are not the type of migraine and other headaches.
Generally more severe migraine pain when added to physical activity. Migraine sufferers may also experience pain as throbbing, feeling beaten, drawn-tensile, fatigue, making it difficult to carry out daily activities.

5. Sensitive to light
People who have migraines often complain of headaches are accompanied by an acute sensitivity to noise or light. For some people, light, sound, and certain smells can trigger a migraine. Cowan explained that people who have migraines tend to have an overactive brain stem.

6. Changes in sensation
Changes to feel sensations such as tingling in hands or feet, or numbness in the arms, legs, or parts of your face, all related to the migraine. This condition usually lasts for a migraine attack occurs. Types of physical sensation is quite alarming and can increase anxiety and stress due to migraine.

7. Blurred vision
Visual sensation of a vague or glare may occur in one phase of a migraine aura or migraine during pain itself. A small percentage of migraine sufferers experience aura symptoms such as blurred vision and other neurological changes, but not accompanied by headache. Changes in vision due to blood flow changes in your brain.

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Prevent Migraines Without Medication

Great news for problems affected individuals. According to current reports this side of frustration conditions can be averted with simple, natural, and at no cost.

Exercise has been shown to avoid problems and the success is not dropped with medication or other pleasure techniques. The final result is created from research performed by experts from Sweden.

Although so far the physicians often advocate training to reduce problems conditions, but this is the first research to especially analyze the link between physical fitness and a lowering in problems pain.

In that research, problems people were separated into three organizations. The first are those who are requested to training 40 minutes three times a week. The second team were requested to eat medication containing topiramate problems elimination, and a third team given only task pleasure.

After six months, problems rate was reduced in all three organizations. However, if there is a less expensive alternative and more healthy, why not choose the task.

"Sport can be an alternative other than problems elimination medication task and pleasure. This alternative is particularly appropriate for people who do not want to take medication," said Emma Varkey of the School of Gothenburg, Sweden.

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Embarrassing Symptoms When Pregnant

The common signs and signs skilled by expectant mothers are usually nausea or throwing up, throwing up or known as morning illness. But there are other signs and signs that appear in expectant mothers and sometimes can be unpleasant.

Pregnancy is not just a unusual craving for meals or excess weight, because there are items that are not thought but skilled by expectant mothers. Most of these circumstances appear due to disturbance of the testosterone oestrogen and progesterone.

Here are some of the signs and signs skilled by expectant mothers and can sometimes be embarrassing

1. Hard to management the extra gas

The bodily hormone progesterone rests the intestinal muscle mass that function to management the movements of gas in your shape. As well as the use of irritation in the womb it will put stress on the intestinal tract of expectant mothers who create it challenging to management extra gas in the abdomen.

2. Instantly have acne

Increased bodily hormone activity or over active create a person more subject pores and skin, especially in ladies who are known to have junk pores and skin.

3. Snore

High levels of oestrogen which causes mucous walls to great which makes the nasal area so rigid. These circumstances guide to expectant mothers to rest loud night breathing, although perhaps before having a baby she had none. To avoid the supine rest location but better area with head increased location.

4. Being typical urination

The increased womb will create the other areas have a smaller space, so that the kidney becomes frustrated and unable to management pee storage. These circumstances guide people to more typical peeing and sometimes can not help it, so coughing or sneeze can sometimes create it wet.

5. Being simple to forget

Hormonal changes affect the mind, especially its ability to focus so simple to overlook, but usually dividends to normal after distribution. For that there's nothing wrong if the record all the important thing to remember.

6. Bowel problems or constipation

Prosteron bodily hormone changes create rests muscle mass and slow down the digestive system of meals in the abdomen mobility. The womb constantly expand will give a lot of stress on the rear end (anus) and other intestinal areas so that the intestinal tract is not performing well. The negative effects are skilled constipation.

7. Changes in mood

Pregnant ladies may experience extreme frustration or become soft for little items or sometimes for no no reason, so that it can create the couple became puzzled. This condition is due to the serious changes of testosterone in your shape.

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Relaxation Techniques to Reduce Stress

Pleasure methods can decrease the the signs of stress and assists one to enjoy a better lifestyle, especially if it has a particular disease. Pleasure methods can be done easily to help cope with daily stress.

Whether it's because of the stress associated with various wellness issues like cancer and suffering and work. By discovering relaxation methods can be applied to lifestyle to help manage stress.

Applying relaxation methods in lifestyle can decrease the the signs of stress by a procedure, among others:

1. Reducing the heart rate
2. Lowering shape pressure
3. Reducing the pace of respiration
4. Increases circulation to major muscles
5. Reduce muscles stress and serious pain
6. Increasing the concentration
7. Reducing aggravation and frustration
8. Increase the confidence to deal with problems

To obtain the good benefits that Paing effective is to use relaxation methods along with other good activities, such as exercising, getting enough sleep, and having time with family that support.


Types of relaxation techniques

Relaxation methods can be taught by doctors, counselors, and other wellness workers. But discovering some relaxation methods can also be done with self-study. As offered from MayoClinic, Friday (09/11/2011), there are several main kinds of relaxation methods are easy to do day-to-day, among others:

1. Autogenic relaxation

Relaxation of this type carried out by using both graphic image and shape awareness to decrease stress. One can repeat words or suggestions in mind to unwind and decrease muscles stress.

2. Modern muscles relaxation

Relaxation approach is done by focusing on the pulling and relaxation of muscles mass of your shape. This exercise assists one to focus on the difference between stress and relaxation of muscles mass.

One method of progressive muscles relaxation is to anxious and unwind muscles mass in your feet and steadily performing up to the throat and brain. This approach can also be started from the throat and brain and performing down to your feet.

3. Visualization

In relaxation methods, can be done by growing mental pictures to take a graphic journey to a relaxing situation and condition. During creation, try to use the feelings as much as possible.

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