High Blood Pressure And How To Help Lower Blood Pressure Naturally

Millions of Americans take medicine every day to control their blood pressure. But are they over medicated? Are all of these medicines worth their cost and side effects? These 5 steps are simple lifestyle changes that you can do to help control your blood pressure without taking any medications.
1. Eating a Healthier Diet
You can lower blood pressure up to 7mm-14 mm Hg by following a low sodium diet, and eating whole grains, nuts and seeds, fruits and vegetables, limited dairy, and lean meats. - The Dietary Approaches to Stop Hypertension, or DASH, diet plan has been endorsed by experts such as the Mayo Clinic, Dr. Oz, and U.S. News & World Report. It offers solutions for making healthy eating work for you, including cookbooks, action plans, and even a support group on Facebook.
- Keeping a food diary is great for actually seeing what you are eating, how much, when and why. It can be very eye opening.
- Increasing your potassium intake can help to counteract too much sodium in your diet. Instead of going straight to supplements, eat more fruits and vegetables. A banana has 422 mg of potassium, a cup of orange juice has 496 mg, a skin-on baked potato has 738 mg, and a cup of low-fat or nonfat yogurt has 550 mg.
 - Nutrient rich foods that are not only high in potassium, but also calcium and magnesium have been shown to help lower blood pressure
2. Changing to a low sodium diet
Too much salt in your diet causes everything from swollen ankles (edema) to raising your blood pressure. The recommended daily intake of sodium for a healthy adult is less than 2400 mg. For those with hypertension, diabetes, kidney disease, or those at high risk for these illnesses, many think it is 2000 mg, but it is 1500 mg or lower. The American Heart Association recommends 1,500 mg as the upper limit of daily sodum intake for all adults. If you aren't sure what sodium level is right for you, then discuss this your doctor.
- This is another area where a food diary can help. By tracking your sources of sodium you can learn where and how to cut it.
- Avoid processed foods like fast food, canned food, frozen food and choose fresh low sodium foods, healthy snacks, and salt-free seasonings.
3. Curb your vices
Alcohol, smoking, and caffeine can all raise your blood pressure. This doesn't mean you can't have them on occasion in small servings.
- In fact studies show that a glass of wine a day can actually help to lower blood pressure. - Smoking a celebratory cigar with friends won't kill you, but smoking cigarettes throughout the day keeps your blood pressure at least 10 mm Hg higher than it would be otherwise.
- Caffeine hasn't been proven to raise blood pressure, but it can cause a temporary spike. Just like alcohol and tobacco, regular high usage of caffeine can lead to a consistently high blood pressure.
4. Exercise regularly
Most experts recommend exercising for thirty minutes a day almost every day. By following this you can not only bring down your blood pressure, but also strengthen your heart. Aerobic exercise alone can lower your systolic pressure by up to 5 points. It is also a great stress reliever.
5. Get enough sleep and learn to relax.
Stress has been linked to high blood pressure.
- Help lower your stress by sleeping 7 - 8 hours is recommended.
- Learn to relax. Learn meditation techniques, deep breathing excercises, find joy in simple things such as a sunrise or sunset.
- Take moments throughout the day to relax and will make a difference in your stress levels.
Take charge of your health. Know your body's signs and symptoms. Monitor your blood pressure at home and keep track of your appointment and testing schedules. Take advantage of available support structures like forums and support groups. They can be crucial in helping you deal with stress, avoid temptations, and offer help when needed so you do not slide back into bad habits.
The key to cardiac health is keeping your blood pressure at a constant healthy level. By following these tips and sticking to a health care routine set by you and your doctor, you can control your high blood pressure instead of your blood pressure controling you.
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10 Benefits of Physical Activity For Diabetic Clients

For those who have been diagnosed with diabetes, there is a huge opportunity to turn the disease around and return to full health. The development of diabetes is usually related to blood sugars increases caused by poor diet and lack of exercise (type 2) but may also be due to lack of insulin (type 1). The good news is that it is possible to control diabetes with the correct approach to exercise and diet.
Through consistent scheduled exercise, you will improve your blood glucose control which means your blood sugars levels will be less likely to fluctuate between hypo and hyperglycaemia.
 As you become fitter and your cardiovascular output improves, you will reduce the risk of heart disease happening to you. Start exercising today and decrease chances of developing heart disease which, as a diabetic, you are at greater risk of.
 Get a grip on those blood sugar levels. Exercise can help lower blood sugar levels, therefore prevent symptoms of diabetes occurring. No more of those dreaded blood sugar level dips which can leave you feeling nauseous and reaching for the sugary snacks.
 As you exercise, your body actually becomes more sensitive to insulin and therefore prevent symptoms of diabetes happening to you.
 Of course, you will burn calories, look and feel great and reduce the risk of obesity and weight gain. Obesity is 100% reversible through healthy diet and exercise so get moving today.
 When you exercise your blood pressure will begin to stabilise. Reduced blood pressure which lead to cardiac problems.
 Your blood circulation will improve. For diabetics, this is most important because improved blood circulation reduces risk of problems with legs and feet.
 Reduced blood sugar levels may reduce the risk of retina blood vessel damage in the eyes leading to blindness, which is a complication that diabetics frequently face.
 Your new exercise plan may also help control blood glucose levels reducing risk of damage to kidneys, another complication frequently related to diabetes.
 And finally, exercise can help stress management. Nearly every illness is exacerbated by stress and certainly diabetes is no exception. So your body and mind will thank you for any activity which can reduce the stress levels from climbing out of control.
 Be sure to seek written medical clearance from a doctor before initiating any exercise programme. Start slow and do not overload the body all at once with intense exercise. Avoid further injury or damage and stop all activity if pain is experienced.
Be creative and think of activities that you enjoy and can do from home if necessary on days that you cant make it to the gym. Consider video games (WII Fitness) which can similate tennis, cricket and can be played from the chair or trying an exercise bike and weights at home. Enjoy your new exercise and keep it fun by changing and challenging the body and mind.
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