3 NATURAL WAYS TO LOWER YOUR BLOOD PRESSURE

If your blood pressure is high, join the crowd. An estimated one in four Americans has hight blood pressure or hypertension, which boosts the risk of heart attack and stroke as well as cognitive decline and kidney failure. To lower yours naturally, you first need to get to a healthy weight, then try these good-for-pressure strategies from Prevention magazine:

1. POWER WALK: People with hypertension who take regular brisk walks can lower the top number(systolic) of their blood pressure reading almost 8 points and the lower one more than 6 points. Walk vigorously for at least 30 minutes most days.

2. TEA IT UP: Sipping three cups of hibiscus tea daily lowered systolic blood pressure 7 points in six weeks, on average in one study - results on par with those of many medications.

3. NIP IT IN THE BUD: Light drinking ( which, for a woman, is defined as a quarter to a half an alcoholic beverage per day) may reduce blood pressure more than not drinking at all.

source: http://www.prevention.com/

9 IDEAS FOR HEALTHY SNACKING

Eating between meals isn't necessarily a diet blunder. In fact, healthy snacking can help you lose weight and control cravings. It's 3 p.m. and you're hungry. Lunch was hours ago; dinner seems a long way off. It's the perfect time for a snack - and you don't have to feel guilty about it - as long as you grab a smart nibble, not just anything from the lunchroom vending machine. Small snacks of 100-250 calories can keep you going through the day and prevent you from overeating at meals. They can even help control weight. Here are 9 nutritionist-approved tactics for surviving a snack attack:

1. When a midafternoon slump hits

This isn't the time to graba a cupcake from the bakery next door. Instead, shoot for a protein and carbohydrate combo for long-lasting energy. High-quality carbs will give you energy for the rest of the afternoon and protein will hold you until dinnertime. Dietitians Picks: celery and peanut butter or 1 oz. rdeduced-fat cheese and a small pear.

2. When the vending machine is your only option

You still have smart-snacking choices from a vending machine: pick fresh or canned fruit or low-fat yogurt, if available. If not, go for one of these better, but not ideal, options. Dietitians' Picks: York Peppermint Patty: with only 140 calories and 1.5 grams saturated fat, this beats most candy bars. Sun Chips: A source of whole grain, 2 grams of fiber and a mere 5% daily sodium value, packed into 140 calories. Peanuts or almonds: All natural with good-for-you fats. Fig Newtons: Yes, they're a cookie, but they have a couple grams of fiber.

3. When you're craving salty snacks

Most Americans get more than the recommended 1,500 milligrams of sodium per day, so you don't want a snack that will add too much to your daily tally. Dietitians' Picks: Munch a 1-ounce portion of potato chips. Choose baked chips and save about 30 calories per serving. Another option: enjoy a cup of lightly salted edamame, which also offer protein, fiber, vitamin C and some calcium.

4. When you're craving sweet treats

Yielding to sweet cravings can be a smart diet strategy. If you resist and eat things you don't want, you'll feel deprived. Besides, you'll end up giving in anyway. If you savor sweet indulgences in reasonable portions, you probably won't overindulge later in the day. Dietitians' Picks: Dark chocolate with at least 70% cacao. It's sweet, indulgently yummy and has a few health benefits, too. Just a little bit - less than an ounce - can lower blood pressure and might even improve cholesterol levels. Don't go overboard - an ounce weighs in at about 150 calories.

5. Before your workout

Skip the snack if you've eaten in the last couple of hours and won't be exercising for more than 60 minutes. Otherwise, fuel your muscles with some healthy carbohydrates. Dietitians' Picks: Try a small box of raisins, a low-fat granola ber, a cup of low-fat yogurt or small piece of fruit. They're nutritious and have carbs to fuel your workout.

6. After your workout

If you're not doing a killer workout, don't worry about rapidly refueling. If weight loss is your goal, end your exercise just before a meal to avoid the extra calories of a recovery snack. Dietitians' Picks: Graham crackers with peanut butter or yogurt sprinkled with whole-grain cereal are satisfying protein-carb combos. A simple cup of low-fat chocolate milk will do the trick, too. So will hummus with whole-grain crackers.

7. When you're dieting

If you're trying to lose weight, smart snacking can help keep pounds off. It'll keep you from overeating at mealtime. The key is to have something healthy on hand, so you don't get tempted by the cookie monster. Dietitians' Picks: Pistachios are the skinny nut because they're a good source of fiber and proteint. And because the shells slow you down, giving your body time to feel full. Or drink your snack - and we don't mean a cosmo or thin, watery drinks like sodas and fruit juices. They aren't filling and are loaded with sugar. But that's not true for vegetable juice.

8. When you have dinnertime munchies

Do you sample the stew while you cook it? You might be consuming the equivalent of a meal before even sitting down to dinner. Instead, nibble wisely to dampen hunger and boost your nutrient intake. Dietitians' Picks: The crunch of baby carrots keeps your jaw busy while slicing and stirring. They pack a hefty nutritional punch too; one cup gives you more than a day's supply of vitamin A and 3.5 grams of hunger-quelling fiber. Even better than carrots? A variety of raw, crunchy vegetables. Make a big salad for dinner, tasting each fresh veggie as you cut it up.

9. When you're going to a party

Have a small snack to take the edge off your appetite before a party so you're less likely to overeat during the festivities. Dietitians' Picks: Nibble a big piece of fruit or some cut-up veggies en route. Most fruits and vegetables are naturally rich in water and fiber, which quiet a rumbling tummy.

source: http://www.lifescript.com/ 

TOP FIVE EYE TIPS FOR HEALTHY VISION

Imagine how life would be if you couldn't see well. Reading the Sunday paper or curling up with your favorite book would be difficult. You couldn't enjoy a movie or your favorite weeknight sitcom. It would even be hard ot focus on the faces of loved ones.

According to the American Optometric Association, one in four Americans ages 40 years or older suffer from some level of vision loss, and 43 million suffer from age-related macular degeneration or cataracts - the two leading causes of vision loss and blindness.

Unfortunately, most people won't seek eye care until they suffer a problem. However, eye health - like dental health - requires routine exams. It is much healthier to discover a slight vision problem during an eye exam then to wait until vision impairment affects your everyday life.

In addition to diagnosing vision impairment, eye checks can also reveal a lot about a person's general state of health. For example, diabetes is very often first discovered with an eye exam. Other diseases, like glaucoma, a disease of the eye that causes vision loss and ccan gradually lead to blindness, can be quickly detected and treated.

While the most common cause of diminished vision is the aging of they eye, other causes may include hereditary factors; long-term unprotected exposure to UV radiation; previous eye surgery; medical problems, such as diabetes and arthritis; and medication side effects, from such medications as steroids.

The following are general recommendations for long-term eye health:

1. After 40 years of age, get an eye exam every two to three years. After the ageof 60 years, have an eye exam annually.

2. Protect eyes from UV exposure by wearing sunglasses that block at least 99 percent of UV ratiation. Most retail stores that sell eyeglasses have instruments that can measure how much UV radiation is blocked by sunglasses. Avoid sunglasses that only offer dark lenses, but do not provide proper UV protection. Dark lenses dilate the pupil, allowing more UV radiation to get into the eye and causing more eye damage, like cataract formation and macular degeneration.

3. Address other health problems, especially diabetes and arthritis, which can affect eye health.

4. Maintain a nutritious diet. Research shows that eating foods rich in antioxidants, lutein, essential fatty acids, Vitamins C and E and the mineral zinc can help protect your vision.

5. When vision becomes limited or affects daily actibities, such as working, reading or driving, seek medical attention from an ophthalmologist. A complete eye exam can rule out any other condition that may be causing blurred vision or eye problems and an ophthalmologist can provide a treatment plan to preserve long-term eyesight.

source: http://www.santanvalleytoday.com/



ADULT VACCINATION: WHY YOU NEED YOUR SHOTS

Ask five of your friends if they are up to date on their immunizations, and the response you will most likely hear is : "Adults need vaccines?" Yes - and the sooner the better, experts say. Many adults assume they are already immunized against certain illnesses because they were vaccinated regularly as children. Trouble is, some vaccinations wear off - unlike the immunity you attain from having an actual disease, which usually lasts a lifetime. Here are vaccines the CDC recommends for women ages 19 and older. Your doctor can help you decide which ones fit your personal health needs.

1. Tdap Vaccine: Tetanus, Dephtheria and Pertussis

It protects you from tetanus and diphtheria. Due to recent outbreaks of pertussis, protection against the virus was added to this vaccine in 2005. A single dose of Tdap is folled by a booster every 10 years.

2. Hepatitis B Vaccine

This severe liver disease is transmitted through contact with an infected person's bodily fluids, such as blood and semen. There are three shots total - an initial vaccine, one shot a month later, and another four months after that.

3. Hepatitis A Vaccine

The hepatitis A virus is usually spread by what's called the fecal-oral route: when the stool of an infected person comes into contact with another's mouth, including in food and water. The initial vaccine is followed by one more inoculation six months later.

4. Pneumococcal (PPSV) Vaccine

Pneumococcal disease can result in long-term problems like brain damage, hearing loss, limb loss or death. This vaccine is very good at preventing severe cases and hospitalization, but it's not guaranteed to prevent infection and symptoms in all people. A one-time shot for people 65 years and older; two shots for those aged 19-64 with certain health problems.

5. Influenza Vaccine

Influenza is a highly infectious respiratory infection that kills 36,000 Americans each year. Spread easily through coughs and sneezes, it's also transmitted by touching a contaminated object, then touching your mouth, nose or eyes. The vaccine is updated every year to protect against new flu strains.

6. HPV Vaccine (Human Papillomavirus)

HPV is actually a group of viruses that includes 100 different strains, 40 of which are sexually transmitted. About 20 million Americans are now infected with HPV, and another 6 million become infected each year, according to the CDC. For both females and males, three shots are needed - an initial shot followed by a second one 1-2 months later, and the third dose six months after the first.

7. MMR Vaccine: Measles, Mumps, Rubella

Measles is still a common disease in many parts of the world, and outbreaks are common. It's spread by breathing in the virus, when an infected person sneezes, coughs or speaks. Rubella can cause miscarriage in pregnanat women or serious birth defects in their fetuses. One shot is required after age 50. If you're 19-49 years old, you'll need one shot and possibly another 28 days later.

8. Varicella Vaccine

About 8-9 of every 10 people who are vaccinated are completely immunized against chicken pox. If a vaccinated person does get the disease, it is usually a very mild case. Two shots are required - an initial vaccination with a second shot 4-8 weeks later.

9. Zoster Vaccine

If you've had chicken pox, you can develop shingles, a reactivation of the varicella zoster virus. Shingles occurs most commonly in people 50 years or older and those with medical conditions that keep the immune system from working properly or who take immunosuppressive drugs. One shot is required.

source; http://www.lifescript.com/



6 SURPRISING SLEEP WRECKERS

Do you wake up in the morning feeling more tired than you did when you went to bed? If so, something is disturbing your sleep. But do you know what it is? Some reasons for sleep loss are obvious - espresso nightcaps, wailing newborns, and insensitive neighbors playing the drums. But the causes of sleep loss aren't always so clear. People often wake up in the night without realizing it. You can be awake one or two minutes at a time in the night and you won't remember it the next day. While some of these unremembered wake-ups are normal, too many will leave you chronically exhausted. Many common causes of sleep loss result in just this sort of brief, hard-to-catch awakening - making it even harder to sort out the cause. Here are six surprising causes of distrubed sleep:

1. PETS IN BED: While lots of people let their pets snuggle in bed with them for comfort, evidence suggests that animals in bed make it harder to sleep. Animals just don't have the same sleep and wake cycles that we do. If you can't bear to kick your pets out of the bedroom, which is ideal, at least set up a new spot for them on the floor.

2. ALCOHOL AND NIGHTCAPS: As a cause of slep loss, this is often a surprise to people. Doesn't drinking wine make you drowsy? The body's response to alcohol is more complicated than you might think. Alcohol affects the rhythm of sleep. It acts as a sedative at first, but then a few hours later when blood alcohol levels drop, it will wake you up again.

3. UNDIAGNOSED GERD: People who have GERD - gastroesophageal reflux disorder - often find the nights difficult. Once they are lying down, the acid can back in to the esophagus, causing heartburn and pain. If you have GERD that is interrupting your sleep, getting treated for it is important. Not only will treatment help you sleep, but it will reduce the risk of serious health problems later.

4. MEDICINE, VITAMINS, SUPPLEMENTS: Some of the most commmon causes of disturbed sleep are in your medicine cabinet, but you might not suspect them at all. Common drugs, like steroids, can keep you up at night. Despite being called "narcotics," so can opioid drugs for pain. While they relieve pain, they can also lead to sleep apnea. If you are having chronic sleep problems, go to your doctor with a list of all the medicines, vitamins, and supplements that you use. Ask if any of them could be causing your sleep problems.

5. PAIN - EVEN MILD PAIN: Just about any painful condition can cause disrupted sleep. Headaches, back pain, arthritis, fibromyalgia, and menstrual pain are all common causes. Pain signals sent out by your body can fragment your sleep, reducing the amount of time you spend in deep, restorative sleep. You might not wake up, but your sleep will be less restful.

6. BEING EXHAUSTED - AS OPPOSED TO SLEEPY: Contrary to what people think, being exhausted doesn't necessarily make people sleep better. There's actually a big difference between being exhausted and being sleepy. Regardless of how worn out you feel, always take some time to unwind. It could save you lots of tossing and turning late.

There are plenty of other causes of disturbed sleep. The important thing is to take action. If you're having trouble sorting out what could be causing your disrupted sleep, ask your doctor or schedule an appointment at a sleep clinic.

source: www.webmd.com

TOP 15 HEARTBURN REMEDIES

Despite humouous commercials touting heartburn remedies with funny words like "plop-plop" and "fizz-fizz," heartburn is no joke. More than 60 million Americans suffer from it as least occasionally, according to the American College of Gastroenterology. Heartburn, also known as acid indigestion, occurs when acidic stomach juices flow backward into the esophagus, irritating the esophageal lining. The resulting pain can be uncomfortable, annoying or excruciating. You could also feel a bitter or acidic taste in the back of your throat or the awful sensation of food or liquid washing back into your mouth and down the gullet. In fact, frequent heartburn (two or more times a week) and food sticking in the throat are signs of gastroesophageal reflux disease (GERD). Untreated, these problems can lead to more serious problems, including strictures, ulcers, cancer and pneumonia. Before your heartburn goes from bad to dire, learn a few heartburn remedies that treat the symptoms.

1. UNDERSTAND CAUSES OF HEARTBURN AND GERD: Under normal circumstances, the valve between your esophagus and stomach acts as a gate to block stomach acid from traveling back into the esophagus. With GERD, the valve relaxes too much, allowing stomach contents to flow the wrong way.

2. EAT SMALL PORTIONS AND CHEW THEM SLOWLY: Large meals bring on large amounts of acid. Stuffing your stomach also adds abdominal pressure and increases acid reflux.

3. ADD MORE FIBER TO YOUR DIET: The more fiber you eat, the less likely you'll have GERD.

4. SEED OUT A FEW SPECIAL FOODS: A few specific fruits and vegetables serve as natural heartburn remedies. Apples, cranberries and cardamom can help heartburn. Blackberries are another go-to food, because they contain compounds that help heal the esophagus. Put carrots and kale on your list. Their beta-carotene and other nutrients can help repair acid-damaged tissue.

5. LISTEN TO YOUR SYMPTOMS: Studies show tha acidic and spicy foods don't appear to increase gastric acid. Nonetheless, some heartburn sufferers say that spicy foods, tomato products and citrus trigger problems. If that's your case, eliminate them from your diet on a trial. Otherwise, cutting them out robs you of some essential nutrients.

6. DROP A FEW POUNDS: Lugging extra weight increases abdominal pressure and strains the lower esophageal sphincter.

7. ACT LIKE A DETECTIVE: You're feeling the burn, but was it chocolate, coffee, mints, pizza or something else that triggered it? The foods and conditions that cause your pain probably aren't the ones affecting friends and neighbors. To find your triggers, keep a heartburn journal. Record symptoms, their severity and possible causes. Pinpoint what you ate or drank, how fast and the amount. Then look for trends.

8. FIND OUT IF MEDICATION IS TO BLAME: Both prescription and over-the-counter medications can affect the LES or increase acid production. Drugs that treat high blood pressure, asthma, inflammation and osteoporosis frequently fan the heartburn flame.

HEARTBURN DON'TS

1. DON'T REV UP ACID PRODUCTION: If you drink alcohol, stop. Give up red and black pepper and coffee for a few weeks to see if that brings relief.

2. DON'T SMOKE: As if you needed another reason to quit! smoking inhibits production of saliva, one of your body's natural protective barriers against insults to esophageal lining.

3. DON'T EAT AFTER-DINNER MINTS: Just say no to spearmint, peppermint and other foods that decrease LES function by triggering the release of hormones or affecting chemical pathways allowing the sphincter to relax and food to wash backward.

4. DON'T WEAR TIGHT CLOTHING: Squeezing into too tight clothing increases abdominal pressure, just like a large meal does.

5. DON'T EAT BEFORE BED: No lying down before digesting your meal. Finish eating 2-3 hours before snoozing.

6. DON'T COUNT ON MILK TO COAT YOUR STOMACH: Some heartburn remedies are old wives' tales - milk, for instance, actually causes your stomach to make more acid.

7. DON'T HESITATE TO SEEK MEDICAL HELP: Untreated GERD can lead to serious complications, such as bleeding, difficulty swallowing, obstruction of the esophagus, cancer, shortness of breath and throat hoarseness.

Many heartburn sufferers need more than lifestyle changes for relief. Your doctor can recommend prescription or over-the-counter medications. If the first drug doesn't relieve your discomfort, don't give up. Many drugs can solve your problem. For more information about heartburn and heartburn remedies, see your doctor and visit the websites of the American College of Gastroenterology and the National Heartburn Alliance.

source: www.lifescript.com

10 TIPS TO IMPROVE YOUR HEART HEALTH

Take this opportunity to evaluate what you can do to improve your overall health by taking better care of your heart. Here are 10 tips to get started.

EAT FISH. Try to eat fish twice a week. Fish that are high in omega-3 fatty acids, like halibut or salmon, may reduce the risk of heart disease.

ADD FRUIT. Fruit is great to have on hand as a quick, healthy snack option. It is also a nutritious, naturally sweet addition to breakfast, lunch or dinner meals.

AVOID UNHEALTHY FATS. Choose foods that contain little to no saturated fat and no trans fat, both of which are linked to raising bad cholesterol.

MIX IT UP. Swap unhealthy snacks for healthy choices. For instance, instead of chips, grab a handful of unsalted mixed nuts, which are high in healthy fats that may support heart health.

ASK QUESTIONS. Don't be afraid to be proactive and check with your physician about steps you can take toward a healthier heart. Your doctor can recommend lifestyle changes to help lower cholesterol. Also, make sure to get regular cholesterol and blood pressure screenings.

BE WHOLE-HEARTED. Add whole grain oats to your diet. Oats contain beta glucan which is a soluble fiber that helps naturally remove bad cholesterol. So whether it's a bowl of oatmeal or a bowl of whole grain oat cereal, oats help support heart health. Three grams of soluble fiber daily from whole grain oat foods as part of a diet low in saturated fat and cholesterol may reduce your risk of heart disease.

TAKE BABY STEPS. Small changes can make a big impact on your health. For instance, when making a salad refrain from using creamy dressings, which can turn a meal into one that's unhealthy for your heart. Instead, use olive oil, which is a healthier alternative.

SELECT HEALTHY OPTIONS. Make good decisions while dining out; order foods that are steamed or grilled rather than fried or sauteed in unhealthy oils. Ask how your meal is going to be prepared before you order. Feel free to ask for substitutions.

FEEL THE BURN. Remember to exercise. Incorporate fitness into your life so it becomes a part of your daily schedule. No time for formal workout? Just get on your feet more throughout the day!

PUT OUT THE FIRE. Smoking automatically increases your risk of heart disease regardless of what foods you eat or how much you exercise.

source: www.usaweekend.com