August 15, 2015

4 Simple Ways To Improve Your Blood Pressure

Healthy lifestyle

Roughly one in every four American adults battle high blood pressure, or hypertension, on a day-to-day basis, and those numbers are steadily on the rise. For some, the disease will stem from genetics, but ultimately its lifestyle choices that will play the most significant role in determining an individual’s chances of being prescribed blood pressure medication, especially if he/she is maintaining a daily blood pressure reading of 140/90 or higher.

With elevated blood pressure, you are risking the likelihood of developing heart disease and kidney disease or suffering from a heart attack, stroke, or heart failure. While medication is probably the most crucial component to managing hypertension, there are also ways you can keep your blood pressure in check simply by changing your lifestyle habits.

Lifestyle Change Strategies

One of the many reasons hypertension is so deadly is because it often comes with no warning signs. This is why purchasing a blood pressure monitor and using it daily is paramount toward your success with hypertension management. The following lifestyle changes will also help:

1.  Lose weight

Undoubtedly, losing weight is one of the most effective ways of reducing blood pressure, since excess weight increases your chances of developing other conditions, like sleep apnea, which has been shown to raise blood pressure. Even by losing just 10% of your weight, you will significantly reduce your chances of having a heart attack or stroke. As you lose the weight, keep tabs on your waistline measurement. Studies have shown repeatedly that the circumference of a person’s waist plays a vital part in maintaining normal blood pressure. Men should strive to keep their waist measurement below 40 inches while women should aim for a number less than 35 inches.

2.  Follow a healthy diet

Not only is eating a diet rich in fruits, vegetables, whole grains, low-fat dairy, and lean meats ideal for lowering blood pressure, but it’s a wise choice for every individual in general. A good way to adopt a healthy eating plan is to record everything you eat in a food diary, which will keep you honest and on track while changing your eating habits. Make a note of the areas where you can improve and seek out healthier food options. Strive for items with lower sodium content. Remove the salt shaker from your dining area. By doing a search on-line, you can find healthier salt substitutes that won’t interfere with your regimen.

3.  Start exercising

Thirty minutes of regular activity on most days of the week will go a long way in helping you lower your blood pressure and maintain it. Some of the best types of activity include jogging, walking, swimming, and cycling, but make it a point to talk to your doctor before starting any new exercise program.

4.  Kick the habit

Did you know that each cigarette you smoke greatly increases your blood pressure for several minutes after you finish? Just by quitting smoking you will substantially lengthen your life span.

Although managing blood pressure might seem like a daunting task in the beginning, the longer life expectancy you gain is certainly worth the effort, not only for you but for your loved ones also.

December 17, 2010

Slow and Steady Loses the Weight

Motivated by the fact he may not be able to have kids with his wife, Tony Posnanski went from 420 pounds to 200 since 2008. His diet? Eating less and working out.  Posnanski went from eating 10,000 calories a day to only 2,400. Posnanski got rid of processed food and consumed vegetables, fruits, and lean meats. While it seems mundane, eating less is the best weight loss diet there is.

When Professor Mark Haub went on the “Twinkie Diet”, he was making a point as to that it’s not the nutritional value of the food that matters, it’s the intake. The “Twinkie Diet” is not recommended because it may have long term consequences. On the other hand, there are many low fat diets such Mediterranean diet that help improve your cardiovascular and metabolic health. Popular programs such as Weight Watchers, bring attention to portion sizes.

There are no short cuts to losing weight and maintaining the body you desire. The biggest factor to losing weight is reducing portion sizes, eating healthy, and working out for at least an hour each day. There will be no immediate difference. One needs to make a lifelong change to see true results.

Small changes in your diet such as staying away from processed foods will create a great difference. Your ideal body and health are found through hard work, not by taking shortcuts.

Diet and exercise are the best solution. Small portions, but no less than 1,200 calories, and about an hour of physical activity show the best long term results. Posnanski suggests eating whole grains to lower cholesterol, fruits and vegetables to reduce the chances of cancer, and creating a healthy relationship with food.

August 23, 2010

Shaping Up This Summer

Filed under: weight loss — Tags: , , , , — @ 9:25 pm

weight, cycling, bicycle, exerciseIf you’ve found yourself to be overly conscious of your midline this summer, you’re not alone. Close to sixty percent of Canadians are struggling with the same problem. This fat that is stored on your midline has larger implications than making it difficult to fit into your favorite pair of jeans, this excess weight contributes to your risk of high blood pressure, high cholesterol, type-2 diabetes, as well as heart disease and stroke. Summer is a great time to start getting in shape – the gorgeous weather outside and warm temperatures make for a comfortable workout environment before fall sets in. By starting a workout routine in the summer, you implement a habit that carries into the fall, and provides a healthy activity for when the skies become gray, as well as an excellent way to manage your weight.

Although the easiest way to lose that spare tire might seem to be a spot workout, say doing one hundred crunches per day; the best workouts incorporates aerobic activity, strength training and healthy eating in order to effectively help you to lose weight.

Aerobic Activity is essentially the calorie-burning component of any great work out, and helps to control weight by using the excess calories that would otherwise be stored as fat. Aerobic activities can include dancing, jogging, bicycling, racket sports, skiing, rowing or using aerobic equipment such as a treadmill or elliptical machine at your local fitness gym. Many other activities may also classify as aerobic activities, so long as they increase your heart rate and cause you to sweat. Many workout plans recommend that aerobic activity lasts for a significant amount of time, in order to burn as many calories as possible. Participating in an aerobic activity for half an hour to an hour each day is a crucial part of any effective workout training, and will help you get back into shape within weeks.

Strength Training helps to shape up your body after aerobic activity. This component of an effective workout may include core exercises and weight training, which builds muscle in the body and additionally raises metabolism, allowing for more calories to be burned during aerobic activities. If you’re just starting a new workout regimen, take strength training slow. You may wish to consider enrolling in a boot camp or engaging a personal trainer to help you start your strength training on the right track.

Healthy Eating is an especially important component of any effective weight loss plan. Without engaging in a healthy diet, all of the work that you put into both strength training and aerobic training essentially goes to waste. A healthy diet means that you eat balanced meals of regular portion size, which include all of the essential food groups. By eating all of your grains, dairy products, vegetable and protein servings, you’ll be able to supply your body with the energy it needs to function properly every day. A healthy diet will not only promote your weight loss, it’ll make you feel good each day too!

Losing weight is an uphill battle that takes perseverance and planning, but with an excellent workout schedule that incorporates aerobic training, strength training and healthy eating, you’ll have no problem shaping up this summer.

January 27, 2010

Weight Loss – How Different Colors Can Help

Filed under: weight loss — Tags: , , , , , — @ 1:08 pm

Color psychology has been used as therapy by several ancient cultures in the form of chromotherapy, essentially allowing the colors to heal. While this may seem to be absolutely ridiculous in the light of modern science, chromotherapy is still used today, in the form of light therapy and additionally for other alternative treatments.

Each color in the rainbow is perceived as slightly different by every person; however the moods created by each color are universal within our society, they are constantly used as symbols in poetry and literature, or in attention grabbing advertisements. Every road sign and billboard color is specifically designed to attract your attention and affect your subconscious desires.

How Different Colors Can Help You in Losing Weight:

Blue – It’s the color of the sky, the ocean, and that pair of jeans that you’ve got hiding in the closet. It’s a color that provokes calmness and serenity within a person. Many men and women tend to prefer blue over any other color. Although the color blue usually depicts sadness, it also has been proven to lessen your appetite. If you’re trying to lose weight, eating off of blue plates will subconsciously lessen your desire to eat, and help you to control your diet.

Red – The color red is generally associated with strong emotions, including anger and love. Within some ancient cultures, red was believed to improve circulation and stimulate the body, however, in modern day medicine; the color red is rarely associated with either of these. Despite its association with rage and other strong emotions, red is the most appetizing color, and by avoiding different red foods, you can improve you weight loss more easily, as you are not as subconsciously attracted to them.

Bright Colors – Any bright color is bound to draw attention, a ploy which the advertising industry uses quite effectively. Bright colors tend to evoke enthusiasm, and will subconsciously motivate you towards them. Finding brightly colored fitness attire that is comfortable and makes you feel good is an easy way to increase your physical activity, and in doing so, lose weight.

Changing the colors in your dining ware, food choices and wardrobe may not necessarily have a large impact on your weight loss, however, if you’re going to lose weight, you may as well have a fun (and colorful) time doing it!