A Guide To Getting A Normal Blood Pressure Reading

by Take Care on January 27, 2010

Normal adult blood pressure has a systolic reading of between 90 and 119 mmHg and a diastolic measure of between 60 and 79. The older you get, the higher your blood pressure reading is likely to be. According to statistics at least one quarter of Americans have high blood pressure or hypertension.

The problem with hypertension is that it is often asymptomatic so many people don’t even realize they have it. Hypertension is often called the silent killer because of the lack of symptoms and the fact that severe cases can lead to major health problems such as heart failure, renal damage, partial loss of sight, blindness, heart attack, stroke, mini stroke, aneurysm and death. The good news is that if you have hypertension there is a great deal that you can do in order to help yourself get down to a consistent normal blood pressure reading.

Exercise And Weight Management

Obesity contributes to prehypertension and hypertension, so if you are overweight you need to lose the excess pounds if you wish to get down to a normal blood pressure reading. You can do this by restricting your calorie intake and cutting most of the sugar and saturated fat from your diet. This can lower your risk of hypertension related health conditions significantly, so do yourself a favor and throw your ice cream and candy bars into the trash can.

Exercise can also help anybody who would like to see a normal blood pressure reading. Exercise makes the heart and cardiovascular system stronger as well as contributing to weight loss and lowering the blood pressure. Over time regular exercise can cut the risk of developing ailments associated with hypertension in half.

Quit Your Bad Habits

Nicotine, caffeine and alcohol can all contribute to the problem of hypertension. Therefore if you are serious about acquiring a consistent normal blood pressure reading it is in your best interest to eliminate or at least cut back on vices such as coffee, beer, whiskey, cigarettes, wine, cigars and chewing tobacco.

Get The Right Essential Nutrients

Just as certain lifestyle choices can exacerbate hypertension, some foods, minerals, herbs and vitamins can help you to get a healthy normal blood pressure reading. Increase your water intake and fill up on foods such as bananas, bean sprouts, garlic, olive oil, flaxseed oil, avocados, broccoli, oats and apples. Make sure you get enough minerals such as potassium, magnesium and calcium and vitamins C, D, E.  Herbal supplements such as kelp, alphalpha, hawthorn berry and black cohosh are also purported to lower the blood pressure.

Medications

If you have made all the necessary lifestyle amendments and you still cannot get a normal blood pressure reading or if you have severe hypertension it may be time to ask your health care provider about prescription medication. There are numerous medications that can help with hypertension including diuretics, beta blockers, calcium channel blockers, ACE inhibitors and more. These medications can have side effects or interact with other medications you are taking so talk to your doctor to find out which is best for you.

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Different Ways to Stop Snoring Naturally

by Take Care on January 27, 2010

Some people think that snoring is funny, however for someone sleeping next to a snorer, it can be an endless torture. Snoring is not just a nuisance, it is a sign of obstructive sleep apnea, a condition where breathing stops briefly during night, increasing the risk of strokes and heart failure. There are many causes of snoring, and blocked airway is the most common. The blockage of airway can be caused due to over relaxed muscles of tongue and throat, or due to cold.

How to Stop Snoring Naturally

Try putting several pillows under your head so that the throat passageway is not blocked. If the pillow is low, the tongue tends to fall on the back of the throat, narrowing down the air passageway. You should also use firm pillow, instead of fluffy, soft kind. If the pillow is too soft, the throat relaxes, constricting the passageway.

One of the best ways to stop snoring naturally is to lose some weight. Being overweight increases the amount of fatty tissues in the throat, making the passageway narrow. Shedding at least 10 pounds can improve the general health, and also decrease the likelihood of snoring. For obese people, the throat tissues are bulky, and losing some pounds helps tissues to become lean, allowing easier breathing. Having a regular sleep pattern can help you stop snoring naturally. Over-tiredness usually leads to snoring, and waking up and sleeping at the same time daily can help.

Research indicates that the probability of snoring increases if the person takes full meal just 3-4 hours before going to sleep. To stop snoring naturally, make sure that you eat heavy snacks or full meals at least four hours before going to bed, as this gives time for food to get digested, and additionally helps you to lose some weight.

Smoking and alcohol are not only expensive habits, but are extremely detrimental to the health. Giving up smoking, and limiting the intake of alcohol can help cure snoring, and also improve overall quality of life. Smoking causes throat to clog, and smokers are not able to breathe correctly, which is the prime cause of snoring.

Another effective way to stop snoring naturally is to exercise your throat muscles and tongue daily. Due to aging, these muscles become weak, and smoking and alcohol further decrease their strength.

There are numerous books and internet sites that can tell you how to stop snoring for free. There are diagrammatic illustrations and videos that explain various exercises, and other methods to make a big difference in your snoring. In extreme cases, doctor may prescribe surgery to help snoring, but this is the option that must be considered only after all other methods have proved futile.

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Components And Recommendations Of A High Blood Pressure Diet

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A person with high blood pressure runs the risk of heart attacks, strokes and other organ damage if the condition is left unmanaged. Managing high blood pressure not only starts with a high blood pressure diet but also several lifestyle changes. While the root cause of high blood pressure is not known, there are several [...]

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Food That Cause Heartburn: Tomatoes And Citrus Fruits Are The Biggest Culprits

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You Will Suffer Less If You Know What The Real Gastric Reflux Cause Is

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The Benefits of Complete Eye Care Centers

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Several Methods to Stop Excessive Sweating

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Although the causes of excessive sweating are unclear, there are several different methods that can be used to stop excessive sweating in individuals who suffer from hyperhydrosis. The body is made to sweat in order to keep itself cool during different high heat situations. When a person exercises strenuously and when it is hot outside [...]

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Smoking As A Chronic Bronchitis Cause

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Chronic bronchitis is a respiratory condition that manifests in the inflammation of the trachea (windpipe) and in the small and large bronchi that lines the lungs. Finding out a chronic bronchitis cause can actually help people prevent or deal with the condition and its symptoms. Being able to pinpoint the chronic bronchitis cause can also [...]

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Asthma Treatment Guideline: Nature Cures The Best

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With the help of an asthma treatment guideline you should not find it difficult to learn how to get relief from the discomforts and suffering caused by an asthma attack. There no doubts the fact that enduring an asthma attack is not easy and in the case of young child sufferers there is much more [...]

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Modern Allergy Relief Products Are Very Innovative And Effective

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There are few ailments that will cause quite as much misery as an allergy. If you happen to be unfortunate enough to have an allergy problem you would do well to check out some allergy relief products commonly available on the market today that when used along with other forms of allergy treatments will prove [...]

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