Cardio For Beginners - What You Must Know!

Let's face it, there's a good chance you hate doing cardio. There was a time when I did too, until I had my light bulb moment which I am going to share with you now. After making this simple change to my cardio programs, not only did I start to enjoy doing my cardio, but I also improved by leaps and bounds (hah) in both speed and endurance. So what is this magic method that I discovered?

I started wearing a heart rate monitor. If you're scratching your head wondering what it is, wait no longer! A heart rate monitor is a small strap that you put around your chest which has mini sensors that press against your ribs. These sensors pick up on your heart beats and report them via signal to a wrist watch which tells you how many beats per minute your heart is putting out.

You need to know your maximum heart rate (MHR) first. This is simply the number 220 minus your age. Then, the aerobic heart rate zone is between 70% and 80% of your MHR. I personally stick with 75% and try to keep it within a few beats + or - from that number. By finding 75% of your MHR, you have found the HR you need to maintain for the full 45-minute cardio workout. For me, this equation is 220 - 25 = 195. Then 195 *.75 = 146 beats per minute. This is the number of beats of minute I want to stay at for 45-minutes of aerobic endurance training.

Here is where the good news really starts to kick in. Training in this zone, whether you are a complete beginner to cardio or a complete cardio rockstar, is the most efficient way of improving your aerobic endurance. When I first started, I was walking at a moderate pace and my heart rate was hitting 146BPM pretty easily without the pesky burning legs and lungs. Does that mean someone my age who is full-on-running at 146BPM is getting a better aerobic endurance workout than me? NOPE! We are getting the exact same workout, as we are both operating at 75% of our maximum heart rates, and they are having just as easy of a time running as I am while walking! The only difference is they are burning more calories since they are moving at a faster speed. However, the quality of our workout in terms of improving our aerobic endurance is exactly the same.

Over time, I found myself needing to jog intermittently to keep my heart rate around 146BPM, as walking was no longer cutting it. I would jog until it hit around 150BPM, then walk until it fell to around 140BPM. Again, after a couple weeks, I found myself in a full jog for the entire 45-minutes while my heart rate hovered at 146BPM. Before I knew it I was running faster and faster, keeping my heart rate at 146BPM. My heart was becoming more efficient, and that intense burning sensation in my legs and chest was nowhere to be found. I started to not hate cardio anymore. Woo!

If you have been struggling with improving your endurance, I highly recommend you get a heart rate monitor. Try to spend no less than $60, but no more than $80 on a heart rate monitor. Less than $60 and it is going to break or give you inaccurate numbers, and if it's more than $80 it is going to have lots of features that you quite frankly do not need there is no need to pay that much. Doing your cardio without a heart rate monitor is like lifting weights in a pitch black room. How do you know if you are doing too little or too much weight if you can't see it? That same applies with cardio! You HAVE to see your beats per minute to get the most out of your cardio workout.

Healthy Eating

Healthy eating is not only about strict nutrition philosophies, or depriving yourself of the foods you love. Infact, it is about feeling great, stabilizing your mood, having more energy, and keeping yourself as healthy as possible. All of which can be achieved by learning some nutrition basics and using them in a way that works for you. In our daily busy schedule it is very difficult to maintain our diet. Here is a very nice video which shows "How to Have a Healthy Diet with a Busy Schedule". It helps to keep you fit and healthy. The most important thing is that your diet must contain Vitamin And Minerals. Because they are the key ingredients in to maintain your metabolism and keep you fit and healthy.

Tips to Prevent Aging

Tips to Prevent Aging

Age should be increased. However, the face must remain fresh and youthful! To anticipate the arrival of wrinkles before their time, do the following tips are easy applied daily.

 

1. Stop smoking. The nicotine content in cigarettes can accelerate the onset of wrinkles, especially on the tip of the eyes, forehead, and the side of the lip. In addition, the skin will appear dull and rough.

2. Avoid yo-yo syndrome.
Prevent increases and decreases in body weight (yo-yo syndrome) is too drastic, such as overly restrictive diets without balanced exercise and adequate nutrition.

3. Use a night cream.
Before bed, do not forget to clean the rest make up the entire face and neck, then smeared the night cream and eye cream that contains anti-aging, to disguise the wrinkles on the face, neck and eye area. Use a moisturizer also contains anti-aging moisturizer atu in the morning.

4. Regular exercise.
Perform an hour every day. In the current exercise, the pores of the skin will sweat. That is, the skin naturally clean itself so that the blood circulation going smoothly, and increase skin metabolism. Select a sport such as yoga, pilates, or swimming.

5. Avoid alcoholic beverages!

6. Drink plenty of water.
At least, drink 8 glasses of water per day. Lack of fluid in the body will have an effect directly on the skin, so skin looks scaly, dry, dull and loses its elasticity.

7. Take vitamins.
Complete your daily intake of vitamins C and E every day, to keep skin looking beautiful and fresh.

8. Consumption of fresh fruits and vegetables.
Expand foods contain fiber and vitamins. Vegetables and fruits not only helped expedite the process of metabolism and digestion, but also provide additional nutrients for the skin. Choose colorful fruits such as papaya, tomatoes, oranges, apples, vegetables and foods made just as salad, gado-gado, Karedok, ointment, fresh vegetables. And do not forget to drink a glass of milk a day. If classified as obese, choose non-fat milk.

9. Enough sleep. Ideally, sleep under at 22:00 for 8 hours a day. Therefore, the process of skin repair and regeneration work effectively at 21.00-24.00.

New Study: Is a Calorie a Calorie?

A new study in JAMA led by Dr. Cara B. Ebbeling and colleagues purports to challenge the idea that all calories are equally fattening (1). Let's have a look. When thinking about the role of calorie intake in body fatness, there are basically three camps:

1. Calories don�t matter at all, only diet composition matters.
2. Calories are the only thing that matters, and diet composition is irrelevant.
3. Calories matter, but diet composition may also play a role.

The first one is an odd position that is not very well populated. The second one has a lot of adherents in the research world, and there�s enough evidence to make a good case for it. It�s represented by the phrase �a calorie is a calorie�, i.e. all calories are equally fattening. #1 and #2 are both extreme positions, and as such they get a lot of attention. But the third group, although less vocal, may be closest to the truth.
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Benefits of sunlight for heart health

Benefits of sunlight for heart health
First aid after a heart attack usually is cardiopulmonary resuscitation (CPR) and the intake of anti-clotting drugs. There are simple ways to reduce damage from a heart attack, which brought the patient to the sun. 

Scientists said the strong light such as sunlight or even daylight can reduce the risk of heart attack and prevent permanent damage from the attack.
They say that heart attack victims can recover faster during hospitalization only with exposure to light during the day. Sunlight during the hospital is also capable of reducing damage caused by heart attacks.


The answer, according to them, lies in the body clock or circadian rhythm that is associated with a state of light and dark. Regulated by the circadian clock protein in the brain. The same protein is also found in the heart. One of the proteins associated with the rhythms of the body, called the "second period" plays an important role in fending off the ravages of heart attack.
 
During cardiac arrest, the oxygen that goes to the heart is very little or none at all. Without oxygen, the heart must be switched from ordinary fuel, fat or glucose. Without changes in cardiac metabolism, the cells will die and heart broken.
 
The results showed that the two proteins are very important period in the change of fuel, from fat to glucose. Protein also makes the heart more efficient metabolism. The research team found that strong sunlight is able to activate protein 2 periods in animals and avoid heart damage after the attack.
 
"The sun, even daylight will reduce the risk of heart attack or heart damage after the attack," he said.
 
"This means that exposure to sunlight in the hospital can reduce the damage caused by heart attacks,"
 
The research is published in the scientific journal Nature Medicine. Future studies will look at how the sun's rays and light can alter the metabolism of the heart. It can be used for the treatment of cardiac patients.

DIABETES

Diabetes and Health

In this modern world human are suffering from so many diseases and humans are invent those diseases prevention ways. Now in the world most seems disease is Diabetic. Here some overview of diabetics.

What is Diabetes? 

Diabetes is a lifelong (chronic) disease in which there are high levels of sugar in the blood. Diabetes is an action area the bulk of glucose in your blood is too aerial because the anatomy cannot use it properly. This is because your pancreas does not produce any insulin, or not enough, to advice glucose access your body�s beef or the insulin that is produced does not job appropriately (known as insulin resistance).

Statistics about Diabetes in USA and UK

2.9 million people are diagnosed with diabetes in the UK and an estimated 850,000 bodies who accept the action but don�t know it.

From National Diabetes Fact Sheet 2011 (released January 26, 2011) Total: 25.8 million children and adults in the United States�8.3% of the population�have diabetes.

Diagnosed: 18.8 million people

Undiagnosed: 7.0 million people

Prediabetes: 79 million people

Types of Diabetes

There are three types of diabetes are seen usually. Those are

Diabetes Type 1

Diabetes Type 2

Gestational diabetes

Symptoms of Diabetes (generally)

People can generally accept diabetes and be absolutely unaware. The principal acumen for this is that the symptoms, aback apparent on their own, assume harmless. However, the beforehand diabetes is diagnosed the greater the affairs are that austere complications, which can aftereffect from accepting diabetes, can be avoided.

Here is a list of the best accepted diabetes symptoms:

Urination frequently

Do you mark how many times you are expending in toilet? If you are expanding more times frequently then you have to alert there is too much sugar (glucose) in your blood which will urinate more often. Your insulin is not working properly or your body cannot produce so much insulin to filter the glucose. The kidneys will take water from your blood in order to reduce the glucose - which in turn fills up your bladder.

Unbalanced thirst

Unbalanced thirst will appear when you are urinating mare than usual. Your body will need more liquid or water to replace the lost liquid. So you will feel thirsty and drink more than usual

Extreme hunger

The insulin of your blood is not working properly, or is not there at all, and your cells are not getting their energy, your body may react by trying to find more energy from foods. Then you will become hungry.

Gaining weight

This might be the result of extreme hunger.

Abnormal weight loss

This is the common symptoms among people with Diabetes Type 1. As your body is not making insulin it will seek out another energy source (the cells aren't receiving glucose). Muscle tissue and fat will be broken down for energy. As Type 1 is of a more sudden onset and Type 2 is much more gradual, weight loss is more noticeable with Type 1.

Improved fatigue

If the insulin is not working properly, or is not there at all, glucose will not be entering your cells and provided that them with energy. This will make you feel tired and lacking energy.

Bad temper

Bad temper will appear for lack of energy.

Distorted vision

Distorted vision can be appearing in your eyes. This can be caused by tissue being pulled from your eye lenses. This affects your eyes capacity to focus. With proper treatment this can be treating. There are brutal cases where blindness or expanded vision problems can occur.

Injured wounds will take more to recover

Your injured wounds will take more time to recover. When there is more sugar (glucose) in your body, its capacity to cure can be damaged.

Skin or toadstool infections appear

Skin or toadstool infections will appear in your body.  When there is more sugar in your blood, its ability to recover from infections is affected. Women with diabetes find it especially difficult to recover from bladder and vaginal infections.

Scratchy skin

A feeling of scratchy on your skin is sometimes a symptom of diabetes.

Gums are red or puffy

If your gums are warm, red or puffy this could be a sign of diabetes.

Gums pull away from teeth

Your teeth could become loose as the gums pull away from them.

Regular gum disease or infection

As well as the previous gum symptoms, you may experience more regular gum disease or gum infections.

Sexual dysfunction

If you are over 50 aged and experience frequent or constant sexual dysfunction (erectile dysfunction), it could be a symptom of diabetes.

Deadness or itchy in your feet and hands

Deadness or itchy will appear in your feet and hands especially. Too much sugar in your blood will damaged your nerves, as could the little blood vessels that feed those nerves.

Diagnosis of diabetes

Diabetes can generally be detected by accustomed out a urine test, which finds out whether balance glucose is present. This is commonly backed up by a claret test, which measures claret glucose levels and can affirm if the account of your affection is diabetes.

If you are afraid that you may accept some of the aloft symptoms, you are recommended to allocation to your Doctor or an able bloom professional.

Health Solution by Herbal Medicine

What is a Herbal Medicine? Almost every day we hear about Herbal Medicines. But what exactly is "Herbal Medicine". The simple answer is a medicine made from plants and used to prevent or treat disease or promote health. Herbal Medicines are also called as the botanical medicine or phytomedicine which refers to using a plant's berries, seeds, roots, bark, leaves, or flowers for medicinal purposes.

History About herbal medicines

Plants had been used for medicinal purposes long before recorded history. Ancient Chinese and Egyptian papyrus writings describe medicinal uses for plants as early as 3,000 BC. In the late 19th century, when chemical analysis first became available, scientists began to extract and modify the vital ingredients from plants. Later, chemists began making their own version of plant compounds and, over time, the use of herbal medicines declined in favor of drugs. Almost one fourth of pharmaceutical drugs are derived from plants.

How Herbal Medicines works?

Herbal Medicine uses the whole herb. Herbalists use the entire components of the herbs; they believe the harmony represented in the plant will transfer into optimal success in treating ailments.

Advantages of Herbal Medicines

Herbal medicines are very cheap in comparison to the conventional form of medication. It�s something which every pocket can afford, unlike other forms of medication which can create a big hole in your wallet. These are known to be more productive in comparison to other forms of medication in curing certain conditions. Unless mixed with other chemical components, they are known to be all natural. Obesity is a growing problem which is known to have hazardous issues on an individual�s health. Herbal medicine can help one deal with the problem of obesity very effectively without consuming much time and efforts.

Disadvantages of Herbal Medicines

Herbal medicines are known to be ineffective against some serious ailments. Herbal medication cannot cure a broken leg, nor is it able to deal with lung cancer and related issues as effectively as an conventional doctor. Although herbal medicines has the potential to cure many ailments, the curing period is usually longer in comparison to conventional medication. One needs to have immense patience while undergoing herbal treatment.

What Puts Fat Into Fat Cells, and What Takes it Out?

Body fatness at its most basic level is determined by the rate of fat going into vs. out of fat cells. This in/out cycle occurs regardless of conditions outside the cell, but the balance between in and out is influenced by a variety of external factors. One of the arguments that has been made in the popular media about obesity goes something like this:


A number of factors can promote the release of fat from fat cells, including:

Epinephrine, norepinephrine, adrenocorticotropic hormone (ACTH), glucagon, thyroid-stimulating hormone, melanocyte-stimulating hormone, vasopressin, and growth hormone

But only two promote fat storage:

Insulin, and acylation-stimulating protein (ASP)*

Therefore if we want to understand body fat accumulation, we should focus on the latter category, because that's what puts fat inside fat cells. Simple, right?

Can you spot the logical error in this argument?

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Benefits of Outdoor Jogging

A little review about the benefits of jogging in the Outdoor area

For those who live in big cities, a fitness center is the last option for exercise. Although it is not wrong, but a study reported by The Telegraph (20/6), states that jogging in locations such as parks and forests can reduce the risks associated with mental health.

Researchers found the conclusion that running around on the site has a positive effect on the healing of patients with depression and anxiety.

Researchers say even when jogging in the forest to reduce the level of depression by 50 percent compared to those who spend the time to exercise indoors, like at the gym.

Study conducted at the University of Glasgow is presented that is not just jogging, but other forms of activity such as walking, running, or cycling at the site is overgrown grass and trees can reduce stress levels of the brain.

"This is not a serious mental health problems, but problems of a general nature, such as mild depression, insomnia, high stress levels or simply feeling unable to cope with the problem, � �? Said Prof. Mitchell.

Kitchen spice Also Can Make It Slim?

Strict dieting to lose weight? Slender body can not be instant. Many natural foods can be consumed. Including a variety of spices in the kitchen. Spices, vegetables and whole grains can help you stay slim.

Wheat and brown rice is the staple food is often consumed during the diet. As reported by the timesofindia, the food was always available kitchen is also good for health and able to make the body stay slim. Here are five types of materials available and the kitchen can keep your body slim.



1. Cereals
Wheat, brown rice and maize are almost always available in the kitchen. These grains contain many nutrients and fiber. Easily digested and contain lots of antioxidants to prevent cancer, diabetes, obesity and constipation.




2. greens

Certainly do eat vegetables every day. Green vegetables contain more fiber. Green vegetables will help keep bowel movements and healthy digestion. If taken regularly can reduce the number of calories in the body.


3. cinnamon
One teaspoon of cinnamon powder per day can help you lose weight. Cinnamon can reduce blood sugar levels and maintain digestive health. Not only that, also cinnamon can lower bad cholesterol (LDL).


4. Mustard seed
Small brown mustard seeds most commonly used in European cuisine. When roasted mustard seeds will issue a fragrant aroma. Rich in nutrients such as selenium, magnesium and omega 3 fatty acids.


5. ginger
Traditional natural medicine can reduce nausea or eneg. It feels fresh and warm, able to cure coughs and flatulence. It also can lose weight and inhibits the absorption of alcohol.

Dark Circles & Bags

Dark Circles & Bags and your Eyes

The area of Eye is so much sensitive & soft in human body. Men & Women all are looks more beautiful with their eyes. Taking less care in those eyes u seems so bad or older. The skin around the eyes, both upper eyelids and the lower is the most sensitive and delicate face. Since the skin in this area is very thin, is very susceptible to darken, get out wrinkles and bags.

The Causes for Dark Circles and Bags in the Eyes

Unfortunately dark circles and puffiness around the eyes not only make you look tired and ill, but will also make you look older aged. Dark circles sometimes stain may occur in grayish, bluish or reddish. Both can be caused by temporary or transitional situations such as:

• Do not sleep properly in one night.

• Having a bad sleeping position makes it difficult to appropriately broadcast aqueous through the anatomy and causes it to accrue in assorted genitalia of one actuality beneath the eyes.

• Not drinking abundant liquids or eating, overeating, aliment alkali causing aqueous assimilation charcoal one of the places breadth the breadth is placed beneath the eyes.

• Using some types of cosmetics (especially the actual chemicals) in the eye breadth which can account bark allergies and swelling.

• Eyes too Algieba tar can abrade the aerial bark about which makes veins arresting that breadth are taken.

However, there are permanent dark circles that appear in someolder people orthose who have a genetic tendency, as a result of the weakness of the muscles of the eyelids and causes the skinto slide downward folds or bags. 

How to relief from Dark circles & Bags

Unfortunately dark circles and puffiness around the eyes not only make you look tired and ill, but will also make you look older. When it comes to solving the problem of the annoying dark circles and bags under the eyes, the most expensive one we imagine specialize cosmetic treatments and creams.

But here are some natural ways to combat this problem. And although these methods do not help the total elimination of dark circles, at least help control and prevent the situation from getting worse.

Some tips to relief from Dark circles and Bags:

Tips #1:

Uses green tea bag as a home remedy for dark circles and bags. Develop compresses relaxing with 2 tea bags which should be immersed in a cup with hot water. Then remove and let the tea bags cool. Dip two cotton balls in the tea and apply to closed eyelids for 10 to 15 minutes.

Tips # 2: 

Use Potato as home remedy. Wash a medium potato, remove the potato skin and cut a few thin slices of eye size. Place on each eyelid closed and keep it in this position ten minutes.

Tips # 3: 

Put half cucumber oil in the refrigerator and make it cool, cut into slices and apply on your closed eyes for 10 minutes. Cucumber has cooling properties that help to fade dark circles with ease.

Tips #4: 

Another variant of this home remedy is to dip concealer slices cucumber 1/2 cup cold milk, drain and place a little above the eyes, at least for 10 minutes. It will help you to removing your eyes tiredness and stain.

Tips # 5: 

Almond oil and rose petals helps you as a home remedy for Eyes dark circles & bags. Place a handful of fresh rose petals in a bowl and cover with almond oil. And filter plug, after 24 hours, the oil to another flask. Soak two cotton balls with this oil, spread on the lids and let set for 30 minutes. Finally, remove with another piece of cotton.

Tips # 6: 

Cook and apple and mash with her when she is tender. Place in refrigerator for 10 minutes. Apply with a clean cloth, a little on each eyelid closed for a few minutes.

Tips # 7: 

Apply for 5 minutes, on eyelids cold compresses which is highly recommended in cases of red circles, because the cold stimulates circulation and, in turn, contracts the vessels blood facilitating the disappearance of this color.

Tips # 8: 

Develop a decongestant cream. This requires colocar50 grams of lanolin in a bowl in a double boiler. Stir with a wooden spoon and when melted lanolin, anadir25 grams of wheat germ oil. Put the liquid in an airtight jar and add 30 drops of the essence of apricot. Mix and apply on the area where the circles are formed in a circular motion.

Suggestions to avoid Dark Circles & Bags:

• Avoid massaging the eyes. 

• Rest your back for even submission of fluids.

• Avoid extravagances, especially, insomnia.

• Decrease salt intake, because it allows the storage and, consequently, plays a role in the development of bags under the face.
  
  

• Wear sunglasses in case of extreme light to the eye lid muscle tissue work less.

• Eat every day, going on a fast, some clean parsley for several weeks which inhibits bloat.

• Take one pills everyday of supplement K which has the ability to claim the capillary surfaces, avoiding them to expand.

five fruits contaminated with pesticide

Many processed foods began to be avoided in some people. Consumption of fresh fruit and vegetables began to be propagated. Fruits that are considered good for health pesticides were easily contaminated. Karenaya need to be vigilant.

Pests on fruit crops is always interfere with the growth of fruit. Pesticides or pesticides are often sprayed on crops to kill pests. Because of this pesticide can be attached to the fruit. If not washed before eating, can be harmful to health.

These fruits are much polluted by pesticides:

1. Apple
The fruit is the most contaminated pesticide. According to the results of pesticide testing, about 98 percent of pesticides attached to this fruit.

2. Strawberry
Sour taste of fresh fruit is indeed good for health. However, this fruit contains 13 kinds of pesticides were detected.

3. wine
After testing, the fruit is contaminated by 15 types of pesticides. Should wash thoroughly before eating.

4. Peach
Fruit from China is often called a peach. Although it contains many nutrients, the fruit is also contaminated with pesticides.

5. Blueberry
Fruit is still rarely encountered this taste a bit sour and often used as a salad topping or ice cream. Based on the results of testing a sample of blueberries contains 13 different types of pesticides.

A Pressure Cooker for the 21st Century

Pressure cookers are an extremely useful kitchen tool. They greatly speed cooking and reduce energy usage by up to 70 percent. This is because as pressure increases, so does the boiling point of water, which is the factor that limits cooking speed in water-containing foods (most foods). If it weren't for my pressure cooker, I'd rarely eat beets or globe artichokes. Instead of baking, boiling or steaming these for 60-90 minutes, I can have them soft as butter in 30. But let's face it: most people are intimidated by pressure cookers. They fear the sounds, the hot steam, and the perceived risk of explosion. I escaped this because I grew up around them.

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Blood Pressure

 Know about Blood Pressure

You can accept high blood pressure or hypertension and still feel good. This is because high blood pressure has no affection so you can see or feel. But high blood pressure sometimes alleged "the bashful murderer" is an austere bloom problem.  High blood pressure can account stroke, affection disease, eyes problems or branch failure. High blood pressure is controlled by changes in lifestyle and medications.

What does blood pressure means

Blood pressure is the force of blood pushing against artery walls. When a doctor takes blood pressure, the result of the reading is recorded as two numbers. The first number, called systolic pressure, measures the pressure while the heart beats. The second number, called diastolic pressure, measures the pressure while the heart relaxes between beats. Normal blood pressure is a systolic blood pressure less than 120 pulses, and a diastolic below 80.

Have You High Blood Pressure

An acceptable acumen to accept approved visits with your doctor for an analysis is blood pressure. Your doctor will acquaint you that your blood pressure is high if the account has been 140/90 or added in two or added checkups. He or she may ask that your blood pressure at home at altered times of day. If the pressure remains high, your doctor may advance medicine, changes in diet and exercise.

How We Understand Blood Pressure Condition
Types	Systolic	Diastolic
Normal blood pressure	Less than 120	Less than 80
High Blood Pressure (stage 1)	140 or more	90 or more
Pre hypertension (stage 2)	Between 120-139	Between 80-89
Isolated systolic hypertension	140 or more	Less than 90
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You may have Prehypertension if your blood pressure is only slightly above normal, for example the first number (systolic) is between 120 and 139 or the second number (diastolic) is between 80 and 89. Prehypertension can put you at risk of developing high blood pressure. Your doctor may want you to make changes in your daily habits to try to lower the blood pressure level.

What to Do When the First Number Is High?

In older adults, the first number (systolic) often is 140 ? higher, but the second number (diastolic) is less than 90. This problem is called isolated systolic hypertension. Isolated systolic hypertension is the most common type of high blood pressure in older people and can cause serious health problems. The treatment is the same as the treatment for high blood pressure regularly. If your systolic pressure is 140 or higher, ask your doctor how to lower.

Some Things Cannot Be Changed

Anyone can develop high blood pressure. However, some people are more likely to develop due to factors that cannot be changed. These may be:

Age: The likelihood of having high blood pressure increases with age.

Genre: Before 55 years of age, men are more likely to have high blood pressure. Women are more likely to have high blood pressure after menopause.

Family history: High blood pressure tends to run in some families.

Race: African Americans are at increased risk for high blood pressure.

How We Can Control High Blood Pressure

More than half of people in the United States with over 60 years, and nearly three quarters of those 70 years or older have high blood pressure. The good news is that high blood pressure can be controlled in most people. For starters, there are many things you can do to change your lifestyle to prevent high blood pressure, including:

Maintain a healthy weight: Being overweight increases your risk for high blood pressure. Ask your doctor if you need to lose weight.

Exercise every day: Moderate exercise can reduce the risk of high blood pressure. Try to exercise at least 30 minutes a day, most days of the week. Consult your doctor before starting an exercise plan if you have a chronic health problem or if you are over 50 years old and has been idle.

Maintain a healthy diet: A diet rich in fruits, vegetables, whole grains and low fat dairy products may help lower blood pressure. Ask your doctor about following a healthy diet.

Eat less salt: Many Americans eat more salt (sodium) than they need. Most of the salt comes from processed foods (such as soups and baked goods). A low-salt diet may help lower your blood pressure. Talk to your doctor about how eating less salt.

Drink less alcohol: Drinking alcohol can affect your blood pressure. Most men should not drink more than two drinks per day. Women should not drink more than one drink per day.

Do not smoke: Smoking increases the risk of developing high blood pressure and heart problems. If you smoke, quit.

Manage stress: People react to stress in different ways. In some people, stress causes blood pressure to rise. Talk to your doctor about how to control stress levels. Exercise and sleep well at night can help.

If these changes to your lifestyle do not control their blood pressure, your doctor may prescribe medicine. You may need to try several medications before finding one that works best for you. Medications can control blood pressure, but cannot cure. You probably have to take drugs for the rest of his life. You and your doctor can plan together and have their blood pressure under control.

Essentials about High Blood Pressure

High blood pressure is serious because it can lead to major health problems. If you have high blood pressure, remember:

• High blood pressure may not make you feel sick, but it is a serious condition. See a doctor to treat it.

• You can lower blood pressure by changing your daily habits and taking medicine, if necessary.

• If you take medicine for high blood pressure, making some changes to your lifestyle can help reduce the dose you need to take.

•  If you are already taking medicine for high blood pressure and its pressure is less than 120/80, that's good. It means that medicines and changes to your lifestyle are working. If another doctor asks if you have high blood pressure, the answer is "Yes, but it is being treated."

• Tell your doctor about all medicines you take. Do not forget to mention the medicines counter medications, vitamins and dietary supplements. These medications can affect your blood pressure. They can also affect how the drug works for blood pressure.

• The blood pressure medication should be taken at the same time every day. For example, take your medicine in the morning with breakfast or the evening after brushing teeth. If you miss a dose of your medicine, do not double the dose the next day.

• Know what should be the level of your blood pressure. Do not take more pressure medication than your doctor prescribed. Having low blood pressure is not good.

• Do not stop taking medicine for high blood pressure, unless your doctor tells you to stop. Do not stop by a day or take half a pill. Remember to refill your prescription before you run out of pills.

Taking your blood pressure at home:

• There are many devices on sale for blood pressure monitor for home use. Ask your doctor, nurse or pharmacist, which monitor you need and how to use it.

• Avoid smoking, exercise, and caffeine 30 minutes before measuring your blood pressure.

• Make sure you are sitting with your feet on the floor and your back is against something.

• Relax quietly for 5 minutes before measuring your blood pressure.

• Keep a list of the numbers of blood pressure readings to share with your doctor, physician assistant or nurse. Take your monitor for use at home when visiting the doctor's office to ensure that the device is working properly.