Exercise Tips for Holiday Health

Fabio Comano, a certified trainer at the American Council on Exercise, recommends plunging in and getting in shape now, knowing that the holidays will bring a few pounds. "Most people tend to put on weight in winter. "It's part of our (biological) survival pattern, a little like animals packing it on for hibernation."

Comano thinks the holidays are stressful enough without loading yourself down with unrealistic exercise goals. "If you exercise 45 minutes a day, you may only be able to do 30 minutes," he says.

• Start the day with deep-breathing and meditating (if you meditate).
  
• Take a walk before a meal, then one after. Or take a walk after dinner but before dessert.
  
• If you bake cookies as gifts, walk them around to the neighbors' houses.
  
• If you exercise in the morning normally, keep up that schedule. Just don't skip.
  
• Buddy up with a family member. Walking is a good time to catch up.
  
• Start some family traditions that are active, such as cross-country skiing.
  
• Create some make-work projects, such as setting the table one piece at a time and returning to the kitchen in between. Or put on some holiday tunes and dance!

Don't stress out about exercise. It's the other way around -- exercise eliminates stress!

The Holiday Survival Guide

The holiday season for many starts with eating to much on Thanksgiving and ends with a hangover from the over zealous New Years Party. It is a great time of the year but for some it is not as joyful. For some this is a blue or depressing time of the year.

Shaking Things Up

If someone died and you have always spent Christmas Eve with them, don't just stay home and think about it. When a special tradition has ended, it is time to start a new one. You could start have an annul dinner with some friends or maybe go to church. It is important to create a new tradition. If you always had great expectations for your holiday and now you have lost that feeling, it is important to get them back. Start something new, that you can look forward to for years to come. You only live once, make the best of it.

Healthy Drinks for the Holiday

After spending the day battling the hoilday shoppers, it is nice to go home to a hot and refreshing drink. You may be surprise but there are several drinks not only good but healthy too.

Hot Cocoa

Hot or Cold cocoa contains potent antioxidants which reduces inflammation in cases involving heart disease. You want to be sure the cocoa lists dark chocolate as its first ingredient. Three onces of dark chocolate daily can lower your blood pressure. Around the holidays this surely is a good thing. You should also use skim or low-fat milk for a healthier body.

Mulled Wine

Mulled wine contains red wine which has shown to have powerful antioxidants in the grapes that produce it. Grapes contan flavnoids and resveratrol, which have anti-inflammatory effects that is thought to help slow the progression of Alzheimer's desease. Resveratrol is also considered to help reduce the risk of macular degeneration, a leading cause of blindness in people over 55.

Apple Cider With Cinnamon

Here is a great combination. Apple Cider, make sure it is paxteurized, has a great nutrient called quercetin in the apple. Quercetin works like an antioxidant and protects brain cells from damage which can trigger such diseases as Alzheimer's and Parkinson's.

The cinnamon in the apple cider can improve glucose and cholesterol levels. Which is good news for people who have type 2 diabetes or high cholesterol.

Hot Eggnog

Hot Eggnog is a great tasting drink for the holiday, but again like hot cocoa use skim or low-fat milk to reduce the calories and fat You can always use the calcium in the milk. The egg in the nog is a great protein source. Eggs also contain a antioxidant called lutein. This has been noted to help prevent vision problems.

Foods with High Fiber Content

One might think that is hard to consume 25 to 30 grams of fiber a day when your morning ceral might only contain 2-3 grams. But you might not have a hard time do it if you focus on certain kinds of fruits and vegestables while planning your weekly dinners and healthy snacks. Here is a small list of fruits and vegestables that contain a higher content of fiber:
1) Food
2) Portion
3) Calories
4) Fiber (grams)

Baked beans (in sauces)
1 cup
180
16.0

Black Cooked Beans
1 cup
190
19.4

Cooked Kidney Beans
1 cup
188
19.4

Great Northem Beams
1 cup
160
16.0

Cooked Pinto Beans
1 cup
155
18.8

High brain Health Bread
1 slices
120-160
7.0

Fresh Cooked Broccoli
2/3 cup
30
7.0

Dried Figs
3
120
10.5

Black Eye Peas (Canned/Frozen)
1/2 cup
74
8.0

Split Peas Cooked
1 cup
126
13.4

Cooked Spinach
1/2 cup
26
7.0

Cooked Yams
1 med 6 oz
156
6.8

So eat happily for a healthy heart.

Whole Grain for Your Heart and Your Waistline

Health benefits of whole grain has been proven through research. A diet rich in whole grains has been shown to reduce the risk of heart disease, obesity, and some forms of cancer. Whole-grain diets also improve bowel health; they help maintain regular bowel movements and provides a feeling of fullness with fewer calories.

Whole grains can be an excellent source of fiber. Eating fiber is one of the ways in help meeting your daily requirement. But not all whole grains are good sources of fiber. Whole wheat contains the highest amount of fiber of the whole grains. Brown rice contains the least amount of fiber.

Consumers need to read the label and select cereals based on the whole-grain content and amount of sugar (less is better) it contains.

Most whole-grain sources yield from 1-4 grams of fiber per serving. You need between 25 to 30 grams of fiber a day. Like the champions, starting your day with a bowl of whole-grain cereal energizes you and helps keep you trim.

Successful "losers" from the National Weight Control Registry who have lost substantial amounts of weight -- and kept it off -- swear by the importance of eating a nutritious breakfast such as cereal each day.

Act In Time

Recent medical research has help us have longer and healthier lives. But still coronary heart disease is America's No. 1 killer. Stroke is No. 3 and a leading cause of serious disability.

The American Heart Association and the National Heart, Lung, and Blood Institute have launched a new "Act in Time" campaign to increase people's awareness of heart attack and the importance of calling 9-1-1 immediately at the onset of heart attack symptoms.
You must act quickly and call 9-1-1 immediately if you see or have any of the following symptoms:

Chest discomfort. Most heart attacks involve discomfort in the center of the chest that lasts more than a few minutes, or that goes away and comes back. It can feel like uncomfortable pressure, squeezing, fullness or pain.

Discomfort in other areas of the upper body. Symptoms can include pain or discomfort in one or both arms, the back, neck, jaw or stomach.

Shortness of breath. May occur with or without chest discomfort.

You also might see breaking out in a cold sweat, nausea or lightheadedness. Women are more likely then men to have these symptoms also women have been noted to have back and jaw pains. .

Keeping Yourself in the Blood Pressure Success Zone

The medical guidelines for normal blood pressure for adults should be less than120/80 mm Hg and drug treatment is recommended if your blood pressure is at or over 140/90 mm Hg. This was brought to light by The Seventh Report of the Joint National Committee on Prevention, Detection, Evaluation and Treatment of High Blood Pressure, published by the National Institutes of Health.

If your are between the age of 40 to 70 years, increase of blood pressure with each 20/10 mm Hg will double your risk of cardiovascular disease which also includes heart attack and stroke. The baseline starts at 115/75 mm Hg.

So using the base of 115/75 mm Hg and your blood pressure increases to 135/85 mm Hg you will have double your risk of getting cardiovascular disease.
So work with your doctor to keep yourself in the Blood Pressure Success Zone.

When Illness Strikes a Friend

You must understand that when your friend is ill you cannot fix him/her. But you can be there for them. Many times when a person is diagnosed with a serious illness, they will go into a type of shock. The will feel that they are losing control of themselves and their body.

They will need someone to hold onto. They will need your friendship more than ever. This is a time where your friend may be lost. Their mind is elsewhere, not focus on the day. This is the time you bring your strengths to bear.

It is a time for you to take action. Sit down with your friend and talk. It is not a good idea to talk about the illness. People who have been diagnosed with a serious illness do not want to hear about other people with the same illness, even if the final diagnosed is good.

Find out things that need to be done, and maybe you can gather friends and neighbors and assign them small tasks. But it is important not to do what you feel uncomfortable doing. You might want to just get a gift certificate or simply pick something up at the store for your friend.

Just remember that simple support can go a long ways. Such keeping the person up on what's going on, watching TV together, going to the movies, or taking a short walk together, if they are physically up to it.

Be that persons friend and support them through their crises.

What is the Value of Alcohol to Your Body? Part 4 of 4

In this final part we will look at the theory that some medical advocates believe; that alcohol impedes metamorphosis of the tissue. Making the tissue last longer, not deteriorating as it would do through the normal life cycle of a cell.

Not finding that alcohol possesses any direct alimentary value, the medical advocates of its use have been driven to the assumption that it is a kind of secondary food, in that it has the power to delay the metamorphosis of tissue. Again we turn to Dr. Hunt, "By the metamorphosis of tissue is meant," says Dr. Hunt, "that change which is constantly going on in the system which involves a constant disintegration of material; a breaking up and avoiding of that which is no longer aliment, making room for that new supply which is to sustain life."

Another medical writer, in referring to this metamorphosis, says: "The importance of this process to the maintenance of life is readily shown by the injurious effects which follow upon its disturbance. If the discharge of the excrementitiously substances be in any way impeded or suspended, these substances accumulate either in the blood or tissues, or both. In consequence of this retention and accumulation they become poisonous, and rapidly produce a derangement of the vital functions. Their influence is principally exerted upon the nervous system, through which they produce most frequent irritability, disturbance of the special senses, delirium, insensibility, coma, and finally, death."

"This description," remarks Dr. Hunt, "seems almost intended for alcohol." He then says: "To claim alcohol as a food because it delays the metamorphosis of tissue, is to claim that it in some way suspends the normal conduct of the laws of assimilation and nutrition, of waste and repair. A leading advocate of alcohol (Hammond) thus illustrates it: 'Alcohol retards the destruction of the tissues. By this destruction, force is generated, muscles contract, thoughts are developed, organs secrete and excrete.' In other words, alcohol interferes with all these. No wonder the author hazy how it does this, and we are not clear how such delayed metamorphosis will restore to good health or strength of the body.

Alcohol is not known to have any of the usual power of foods, and use it on the double assumption that it delays metamorphosis of tissue, and that such delay is conservative of health, is to pass outside of the bounds of science into the land of remote possibilities, and confer the title of adjuster upon an agent whose agency is itself doubtful.

Having failed to identify alcohol as a nitrogenous or non-nitrogenous food, not having found it amenable to any of the evidences by which the food-force of aliments is generally measured, it will not do for us to talk of benefit by delay of regressive metamorphosis unless such process is accompanied with something evidential of the fact something scientifically descriptive of its mode of accomplishment in the case at hand, and unless it is shown to be practically desirable for the process of providing nourishment or sustenance.

There can be no doubt that alcohol does cause defects in the processes of elimination that are natural to the healthy body, and this is not a good thing.

The research to get ammunition in my argument as to whether alcohol is part of the food group or not has involved a deeper research that I intended, but resulted in a clear picture as what alcohol can do to your body. I hope this information has been informative, and if you have any question that these article has brought to mind, please do hesitate to email me. I'm not a doctor, so if you need medical advice see your physician.

What is the Value of Alcohol to Your Body? Part 3 of 4

Can alcohol make you stronger? If alcohol does not contain tissue-building material, nor give heat to the body, it cannot possibly add to its strength. "Every kind of power an animal can generate," says Dr. G. Budd, F.R.S., "the mechanical power of the muscles, the chemical (or digestive) power of the stomach, the intellectual power of the brain accumulates through the nutrition of the organ on which it depends."
Dr. F.R. Lees, of Edinburgh, after discussing the question, and educing evidence, remarks: "From the very nature of things, it will now be seen how impossible it is that alcohol can be strengthening food of either kind. Since it cannot become a part of the body, it cannot consequently contribute to its cohesive, organic strength, or fixed power; and, since it comes out of the body just as it went in, it cannot, by its decomposition, generate heat force."
Baron Liebig, so far back as 1843, in his "Animal Chemistry," pointed out the fallacy of alcohol generating power. He says: "The circulation will appear accelerated at the expense of the force available for voluntary motion, but without the production of a greater amount of mechanical force." In his later "Letters," he again says: "Wine is quite superfluous to man, it is constantly followed by the expenditure of power" whereas, the real function of food is to give power. He adds: "These drinks promote the change of matter in the body, and are, consequently, attended by an inward loss of power, which ceases to be productive, because it is not employed in overcoming outward difficulties i.e., in working." In other words, this great chemist asserts that alcohol abstracts the power of the system from doing useful work in the field or workshop, in order to cleanse the house from the defilement of alcohol itself.
The late Dr. W. Brinton, Physician to St. Thomas', in his great work on Dietetics, says: "Careful observation leaves little doubt that a moderate dose of beer or wine would, in most cases, at once diminish the maximum weight which a healthy person could lift. Mental acuteness, accuracy of perception and delicacy of the senses are all so far opposed by alcohol, as that the maximum efforts of each are incompatible with the ingestion of any moderate quantity of fermented liquid. A single glass will often suffice to take the edge off both mind and body, and to reduce their capacity to something below their perfection of work."
Dr. F.R. Lees, F.S.A., writing on the subject of alcohol as a food, makes the following quotation from an essay on "Stimulating Drinks," published by Dr. H.R. Madden, as long ago as 1847: "Alcohol is not the natural stimulus to any of our organs, and hence, functions performed in consequence of its application, tend to debilitate the organ acted upon.
Alcohol is incapable of being assimilated or converted into any organic proximate principle, and hence, cannot be considered nutritious. Without being nutritious it can generate energy or power.
The strength experienced after the use of alcohol is not new strength added to the system, but is manifested by calling into exercise the nervous energy pre-existing.
The ultimate exhausting effects of alcohol, owing to its stimulant properties, produce an unnatural susceptibility to morbid action in all the organs, and this, with the extreme excess , becomes a fertile source of disease.
A person who habitually exerts himself to such an extent as to require the daily use of stimulants to ward off exhaustion, may be compared to a machine working under high pressure. He will become much more obnoxious to the causes of disease, and will certainly break down sooner than he would have done under more favorable circumstances.
The more frequently alcohol is had recourse to for the purpose of overcoming feelings of being weak and unhealthy, the more it will be required, and by constant repetition a period is at length reached when it cannot be foregone, unless reaction is simultaneously brought about by a temporary total change in the way person leads his or her life.
In the last part of this series we will look at how those who tried to support the theory that alcohol had some food value, change their direction by saying alcohol is a secondary food, in that it has the power to delay the metamorphosis of tissue.

What is the Value of Alcohol to Your Body? Part 2 of 4

In Part One I talked about alcohol as being part of a food group, which we found not to be true. Now I would like to explore the idea that alcohol is a good producer of heat.
"The first usual test for a force-producing food," says Dr. Hunt, "and that to which other foods of that class respond, is the production of heat in the combination of oxygen therewith. This heat means vital force, and is, in no small degree, a measure of the comparative value of the so-called respiratory foods. If we examine the fats, the starches and the sugars, we can trace and estimate the processes by which they evolve heat and are changed into vital force, and can weigh the capacities of different foods. We find that the consumption of carbon by union with oxygen is the law, that heat is the product, and that the legitimate result is force, while the result of the union of the hydrogen of the foods with oxygen is water. If alcohol comes at all under this class of foods, we rightly expect to find some of the evidences which attach to the hydrocarbons."
What, then, is the result of experiments in this direction? Men of the highest attainments in chemistry and physiology have conducted them through long periods and with the greatest care, and the result is given in these few words, by Dr. H.R. Wood, Jr., in his Materia Medica. "No one has been able to detect in the blood any of the ordinary results of its oxidation." That is, no one has been able to find that alcohol has undergone combustion, like fat, or starch, or sugar, and so given heat to the body. Without combustion no heat can be derived. So alcohol can raise temperature, but it can lower it.
It has been know for some time that alcohol reduces temperature instead of increasing it; and it has even been used in fevers as an anti-pyretic. So uniform has been the testimony of physicians in Europe and America as to the cooling effects of alcohol, that Dr. Wood says, in his Materia Medica, "that it does not seem worth while to occupy space with a discussion of the subject." Liebermeister, one of the most learned contributors to Zeimssen's Cyclopaedia of the Practice of Medicine, 1875, says: "I long since convinced myself, by direct experiments, that alcohol, even in comparatively large doses, does not elevate the temperature of the body in either well or sick people."
So well had this become known to Arctic voyagers, that, even before physiologists had demonstrated the fact that alcohol reduced, instead of increasing, the temperature of the body, they had learned that spirits lessened their power to withstand extreme cold. "In the Northern regions," says Edward Smith, "it was proved that the entire exclusion of spirits was necessary, in order to retain heat under these unfavorable conditions."
So through hundreds of experiments and tests, it has been proven that alcohol does not raise the body temperature. In fact it does the reverse by lower the body temperature. So it is important that alcohol is not consumed when extreme cold situations are encountered.
In the next part of this series I well discuss the area of strength. Does alcohol make you stronger? As I continue this discussion how alcohol affects your body in Part Three of this Four Part series.

What is the Value of Alcohol to Your Body? Part 1 of 4

by Dave Fitzgerald

One night while having a drink with friends, the subject of how much nourishment does alcohol have. The discussion became an argument, and at the end no one had a clear and definite proof that it have or haven't. So I thought is time to do some research of this topic. I went a little deeper in the subject, and here is what I found.

Alcohol has no food value and is exceedingly limited in its action as a remedial agent. Dr. Henry Monroe says, "Every kind of substance employed by man as food consists of sugar, starch, oil and glutinous matter mingled together in various proportions. These are designed for the support of the animal frame. The glutinous principles of food fibrin, albumen and casein are employed to build up the structure while the oil, starch and sugar are chiefly used to generate heat in the body".

If you want to call alcohol a food or be a part of one of the food groups, it would have to contain one of the above substances. There must be some part that contains nitrogen that is found in vegetables, eggs, seeds, and meat so that tissue can be built and waste repaired. It could contain carbon elements that are found in sugar, starch and fat, which the body will burn.

"The distinctness of these groups of foods," says Dr. Hunt, "and their relations to the tissue-producing and heat-evolving capacities of man, are so definite and so confirmed by experiments on animals and by manifold tests of scientific, physiological and clinical experience, that no attempt to discard the classification has prevailed. To draw so straight a line of demarcation as to limit the one entirely to tissue or cell production and the other to heat and force production through ordinary combustion and to deny any power of interchangeability under special demands or amid defective supply of one variety is, indeed, untenable. This does not in the least invalidate the fact that we are able to use these as ascertained landmarks".

How these substances when taken into the body, are assimilated and how they generate force, are well known to the chemist and physiologist, who is able, in the light of well-ascertained laws, to determine whether alcohol does or does not possess a food value. For years, the ablest men in the medical profession have given this subject the most careful study, and have subjected alcohol to every known test and experiment, and the result is that it has been, by common consent, excluded from the class of tissue-building foods. "We have never," says Dr. Hunt, "seen but a single suggestion that it could so act, and this a promiscuous guess. One writer (Hammond) thinks it possible that it may 'somehow' enter into combination with the products of decay in tissues, and 'under certain circumstances might yield their nitrogen to the construction of new tissues.' No parallel in organic chemistry, nor any evidence in animal chemistry, can be found to surround this guess with the areola of a possible hypothesis".
Dr. Richardson says: "Alcohol contains no nitrogen; it has none of the qualities of structure-building foods; it is incapable of being transformed into any of them; it is, therefore, not a food in any sense of its being a constructive agent in building up the body." Dr. W.B. Carpenter says:

"Alcohol cannot supply anything which is essential to the true nutrition of the tissues." Dr. Liebig says: "Beer, wine, spirits, etc., furnish no element capable of entering into the composition of the blood, muscular fibre, or any part which is the seat of the principle of life." Dr. Hammond, in his Tribune Lectures, in which he advocates the use of alcohol in certain cases, says: "It is not demonstrable that alcohol undergoes conversion into tissue." Cameron, in his Manuel of Hygiene, says: "There is nothing in alcohol with which any part of the body can be nourished." Dr. E. Smith, F.R.S., says: "Alcohol is not a true food. It interferes with alimentation." Dr. T.K. Chambers says: "It is clear that we must cease to regard alcohol, as in any sense, a food".

"Not detecting in this substance," says Dr. Hunt, "any tissue-making ingredients, nor in its breaking up any combinations, such as we are able to trace in the cell foods, nor any evidence either in the experience of physiologists or the trials of alimentarians, it is not wonderful that in it we should find neither the expectancy nor the realization of constructive power."
Not finding in alcohol anything out of which the body can be built up or its waste supplied, it is next to be examined as to its heat-producing quality.

Fish Helps Heart Rate

In the study, published in the Journal of the American College of Cardiology, researchers analyzed dietary information on 5,096 men and women age 65 and over who participated in a large heart-health study from 1989-1990.
Researchers then compared the participants' fish-eating habits to their electrocardiogram (ECG or EKG) test results. They divided the participants into five groups depending on the amount of tuna or other baked/broiled fish intake they reported over the previous year.
The results showed eating tuna or other baked or broiled fish in the group of participants who reported eating the most, compared to the group who ate the least, appeared to improve the electrical function of the heart in at least three ways, including:
Lowering the resting heart rate.
Slowing the time between when the heart is signaled to pump blood and when the pumping occurs.
Reducing the risk of the heart's electrical system not resetting properly after each heartbeat.
"In contrast to intake of tuna or other broiled or baked fish, intake of fried fish had no association with the heart's electrical parameters," says Mozaffarian. "Previously, we have seen that intake of fried fish -- which in the U.S. are most often commercially sold fish burgers or fish sticks -- is not associated with blood levels of omega-3 fatty acids. This suggests that it may be the omega-3 fatty acids in tuna and other broiled or baked fish that are having a positive impact on the heart's electrical parameters."
Fish rich in omega-3 fatty acids include tuna, salmon, lake trout, mackerel, and herring.

SOURCES: Mozaffarian, D. Journal of the American College of Cardiology, Aug. 1, 2006; vol 48: pp 478-484. News release, American College of Cardiology.

P.S. You do not have to eat a huge amount of fish, just 1 or 2 servings a week.

Reducing High Blood Pressure

It is a know fact that stress is a contributing factor to high blood pressure. When we are relax or feel relaxed so is our body. Even our blood vassals are relaxed. We know that the constriction and also restriction of blood vessels which causes high blood pressure. So it is important to do things that will relax you and so will your body be relax. With the relaxation of your body so will the reduction of high blood pressure occur.

Exercise and the Heart

Did you know that around 4 out of 5 deaths caused
by heart disease and cancer, are linked to factors
that include stress and lack of exercise. We all know
that diabetes increases the chance for heart attacks
and strokes. What this shows, is that many of the
risk factors and diseases caused by not exercising
are working in conjunction to damage your health.
To prevent this from happening, start exercising.

High Blood Pressure - A Major Health Problem Part 2

In Part 1 of this article we talk about the warning signs of high blood pressure. But if you have been diagnosis having high blood pressure, you should keep regular appointments with your medical doctor to monitor your problem or at least have equipment that can measure it. One should not believe that pop a pill would solve their problem. 

Patients who believe in just taking a pill, and not changing their lifestyle are living in a never, never land believing that is all is required to their high blood pressure in check. Proper treatment requires adopting and staying with a plan the will make your heart muscles grow stronger. This will require a regular exercise program and eating foods that are low in salt (sodium) not oily or food with high cholesterol.  
You should eat healthy natural products such as fresh vegetables and fruits. I don't know how many times I heard my mother say "eat your vegetables, they will make you healthy and strong". 
For centuries people have used celery to help reduce blood pressure.   Its oil has a compound, which helps relax the muscles lining the arteries, and will allow the regulating blood pressure muscles to dilate. The recommend celery intake is about four sticks a day.

For centuries people have used celery to help reduce blood pressure. Its oil has a compound, which helps relax the muscles lining the arteries, and will allow the regulating blood pressure muscles to dilate. The recommend celery intake is about four sticks a day.

In a report from the Annals of Internal Medicine (July 2005), it seems that use of soybean protein dietary supplements may help reduce high blood pressure.. There is a belief that soy proteins helps process blood sugar by widening the blood vessels. You will find soybean protein in soybeans, soymilk, tofu, bean sprouts, and the many soy based products you can buy in your supermarket today.

Another great vegetable is garlic. A cove of garlic a day is very helpful in reducing high blood pressure. You can take the clove raw or you can take it in capsule form, which is my favorite choice. Not only does garlic help reduce blood pressure but is also good in lower your cholesterol (something I'm always watching).

Some other fruits and vegetables to eat that helpful in reducing high blood pressure are bananas, blueberries, raspberries, beans, lentils, artichokes, cooked spinach. Some of the oils to use are high quality fish oil w/Omega 3, grape seed oil, and olive oil. You should also take a multi-vitamin that have or close to the daily requirements of Potassium, Calcium, Magnesium, B Complex and Zinc. There are other vitamins you should take, asks your doctor what are the better over-the-counter vitamin brands to purchase.

The second component is exercise, now stop groaning, it not that hard, but it is very important and you should consider it a lifelong endeavor. But before you start, you should consult your doctor. It is best to start off gradually, like walking. A good walking exercise is to walk for 30 minutes a day, five days a week. If this is too much, start off with 10 or 15 minutes and add another 5 minutes each week until you reach 30 minutes a day.

Here are a few final notes I have that do not require eating or exercise. Speak softly, raising your voice when talking loudly or angrily will cause your blood pressure to spike. If this happens often, you could be at risk of coronary heart disease. So it is important to speak softly in any situation to take the stress off your cardiovascular system.

Don't lie. It is known to spike your blood pressure, because it takes a lot of effort from the brain to lie. It is important that you tell the truth. So always speak the true. Even though it harder to do than eat that clove of garlic each day.

And the final, final note is laughter. Believe it or not, laughter is the best medicine. For when you laugh your adrenaline and cortisone levels go down, and these are the main compounds that have a bad effect on your blood pressure. So find something to laugh about. When with friends tell funny jokes (keep them clean in mixed groups) and stories so you can reduce your blood pressure and at the same time help them too.

High Blood Pressure - A Major Health Problem Part 1

As a major world health problem, high blood pressure deteriorates the healthy life of many. Most people believe the illness only effects our senior citizens, but that far from the truth. Many middle-aged men and women have high blood pressure problems.

It is also referred to as the silent killer, because many people don't even know that they have this problem until it's to late. In the United States one of the leading causes of heart attacks and strokes is high blood pressure. Many times in the early states the elevated pressure is so slight that an individual will experience or detect no symptoms. Feeling healthy, he or she will be unaware of the problem at hand.

High blood pressure comes in basically two forms, primary hypertension and secondary hypertension. The most common is primary hypertension. It is thought that as much as 95% of high blood pressure is the result of primary hypertension. There are many factors that contribute to hypertension but that's will be another article.

There are many warning signs contributed to high blood pressure. One of this signs is chronic headache. The problem is many people will consider the headaches as mere allergy problems, and simple dismiss them. And this might be true, but if they occur several days is a row, a person should go to their doctor as soon as possible. It would be a big mistake to ignore it, hoping that the headaches would simply go away.

Dizziness is another sign of high blood pressure. Many people believe this is a eye problem. They go to their eye doctor with this problem. But the doctor does not give blood pressure test, so the symptom is not correctly identified. You should always make an appointment with you medical doctor if you starting to feel dizzy on more than just one occasion.

The last warning sign I will mention is shortness of breath. Usually at this point the blood pressure has reached a high enough level to be dangerous. Fortunately a person is alarmed by this and goes to his doctor. It is important to state, you should go to your doctor immediately if you are finding yourself with shortest of breath when it is not caused by above normal physical activity.

Symptoms are indicators that the body is telling you it is not healthy. It is important to pay attention to these indicators and respond to them as quickly as possible. It is important that you go to your doctor to find out the cause as soon as possible. Do not linger, hoping that it will get better, because it is a very good chance it won't.

When going to the doctor, usually one of the first things they will do is check your blood pressure with an instrument with a name hard to spell and even harder to pronounce, "sphygmomanometer". The instrument measures your blood pressure in millimeters of mercury.

Taking a blood pressure is fairly simple and has little discomfort. A strap or cuff is wrapped around your upper arm and your arm is extended beside your body at heart level. A hand air pump inflates the cuff until it blocks the flow of main arm artery. The pressure (air) is gradually released when a pulse is first heard is the systolic pressure (large number) and at the point the pressure finally stops pulsating is the diastolic pressure (the smaller number.

The pre hypertension range is from 120/80 to 139/89. Because of this published range, high blood pressure is defined by most insurance companies is any value above 140/90. It is important as you get older or have a high blood pressure problem is to monitor your range closely.
Part 2 of this article explains the ways that you can reduce your high blood pressure without using drugs and will be found at http://delvebookstore.com/health.htm