Wednesday, December 31, 2008
by Chris Cage ~ Ezine Articles Expert
What is hypertension? It's a condition known as the silent killer because it is responsible for
millions of premature deaths around the world every year. In this article, discover exactly what
hypertension is and how you can avoid it.
Basic Definition of Hypertension
Hypertension means high blood pressure i.e. blood pressure higher than normal. Although a few
people actually have low blood pressure (hypo-tension), many more have hypertension. This puts greater stress on the organs of the body and the arterial walls and can lead to increased risk of cardiac death, stroke and other life threatening conditions.
Normal Blood Pressure Range
Even doctors disagree a little on what is a normal blood pressure. In the United Kingdom, they
will advise that you should be at 140/90 or below. Other doctors say that you should aim to be
even lower than this and 120/80 is a normal blood pressure.
The first figure is systolic pressure (when the heart contracts) and the second is diastolic
pressure (when the heart releases). So a good normal blood pressure range to have is 90-119 systolic and 60-79 diastolic.
How To Measure Blood Pressure
So how do you know if you have hypertension or not? The best way is to get it measured. Although your doctor can do this for you, a lot of people have "white coat syndrome". This means that the reading they get when measured at the clinic is either too high or too low. Think about it- a doctor's clinic is not a normal situation is it?
I recommend you borrow or buy a home monitoring kit. This will allow you to take measurements when you wake, during the day and before going to bed.
How To Treat High Blood Pressure
Although some cases are simply down to genetics, the vast majority are due to lifestyle. The
first thing you can do is to cut down on salt (sodium) in your diet. Also increase potassium, which is found in fruits and vegetables.
There are also several other easy homemade or natural cures that you can try and you do not have to make major changes to your lifestyle. Treatment is easy and it can mean between 10 and 15 more years on your life.
Need to know everything there is about hypertension and how to lower your blood pressure? Get the info you need quickly and now, here: Hypertension Library.
Article Source: http://EzineArticles.com/?expert=Chris_Cage
To Your Health !
Julia Gray aka Miss Julia
Proud Member My VM Team
Google Me ~ Julia Gray Online
Friday, July 11, 2008
Getting a nice tan may be tempting but care should be taken when lying in the path of the sun's rays. The severity of a sunburn depends on several factors including skin type and time of day. Some medications can actually make your skin more sensitive so check the label and ask your doctor.
The hours of 10:00am to 3:00pm are when the sun's ultraviolet (UV) rays are the strongest. Try to avoid excessive exposure during this time.
Choose the Right SunScreen
Use a sunscreen with a high sun protection factor (SPF). A minimum SPF of 30 is recommended. The higher the SPF, the more you will be protected. Remember to also apply sunscreen clothed skin since UV ray can penetrate most fabrics.
Wear a hat and sunglasses to protect the top of your head and eyes. Unprotected eyes are more susceptible to cataracts later in life.
Enjoy the Sun but continue to do the right things to protect your Skin..
To Your Health and Success ~~
Julia Gray, Licensed Practical Nurse
Proud Member My VM Team, My VMTeam Majic
Contributing Information from Healthy Tips Calendar 2008
Saturday, July 5, 2008
Recent studies show that there may be a link between bad oral health and other problems such as heart disease and diabetes. You can prevent these problems by making sure that your teeth and gums are at their healthiest.
Oral Health To Do's
- Brush at least once a day (more if needed) for a minimum of 30 seconds to 1 minute using a soft bristle toothbrush. Make sure the brush is a size and shape that will easily allow you to reach your back teeth.
- Floss when you brush. When you don't floss you are missing one third of your tooth surface.
Your teeth and gums depend on the nutrients that come from healthy foods such as fresh fruits and vegetables. Practicing good oral health includes eating a well balanced diet and getting regular dental check-ups every 3-6 months depending on the status of your oral health.
Also, quitting smoking is not just good for your lungs, it's good for your mouth as well. Tobacco is a major cause of gum disease, which can lead to tooth loss and oral cancer.
Close to Home and Personal
After visiting my dentist the other day - I learned that I have Periodontal Disease - Oh Wow!- Now, I am a nurse but I am not up to snuff in dental matters!!....After a very interesting conversation with my hygienist and dentist I felt compelled to alert others of the importance of paying attention to your oral health and of the risk, prevention and treatment of Periodontal Disease.
Periodontal Disease -- Are You at Risk~~~
Periodontal disease: Symptoms
Symptoms of early-stage periodontal disease (gingivitis) don't include pain and perhaps only involve some slight bleeding after brushing. In later stages (when other tissues supporting the teeth — and the gums — are affected), there may be pus between the teeth and receding of the gums.
Find out more about periodontal disease symptoms
Periodontal disease: Treatment
Removing tartar and plaque from tooth surfaces is the primary treatment for periodontal disease. For more serious cases, there are surgical options or bone grafting.
Get the facts on treating periodontal disease
Keep your mouth healthy with regular checkups and pro-active dental care (on your part).
To Your Health and Success!!
Keep Smiling :)
Miss Julia, Licensed Practical Nurse
Proud Member MyVMTeam ~~~MyVMTeamMajic
Information from Healthy Tips Calendar 2008 ; Internet Article Revolution Health (Periodontal Disease)
Tuesday, June 24, 2008
Heart Disease is the No. 1 cause of death for men and women in the U.S. And, Stroke is the No 3 cause. This means it's important for you to do everything you can to reduce your risk and prevent a heart attack or stroke.
Learn about the things that increase your risk and take steps to make changes. Even if you've already had a heart attack or stroke, it's not too late to improve your health and prevent future damage to your heart or brain.
KNOW YOUR RISK
Your risk of a heart attack or stroke increases if you:
- have high blood pressure
- have high cholesterol
- have a family history of heart attack, stroke, or heart disease
- have had a heart attack or stroke
- are overweight or obese
- have diabetes
Personal and Close to Home ~~~
This past weekend Saturday and Sunday consecutively two of my dear friend's husbands had 'heart attacks'. It was very scary there for a while for all of us. These men are 55 and 58 (not very old in the scheme of things) One was dealing with extremely high blood pressure; the other, this was his 3rd heart attack and he had also undergone open heart surgery about 3 years ago. Both were diagnosed with a blocked coronary artery (arteries that service the heart).
- Over time, high blood pressure can damage your artery walls and cause them to harden and thicken.
- Plague, which consists of cholesterol, fat, calcium and other substances, can build up in the damaged lining of an artery. Over time, it narrows and blocks the artery. As this plaque continues to build, the artery becomes narrower, harder and less flexible. This reduces blood flow to the artery.
- Eventually, the plaque cracks. If this happens, platelets, which are particles in the blood, clump together on or near the crack and can form a clot, thus cutting off the blood flow to the heart or brain - thus leading to a heart attack or stroke.
Symptoms of a heart attack or stroke are not the same for everyone. Also signs of a second heart attack or stroke may be different from those a person experienced the first time.
HEART ATTACK SYMPTOMS
- pain or discomfort in one or both arms, your back, neck, jaw or stomach
- pain or discomfort in the center of your chest that lasts for more than a few minutes, or goes away and comes back
- pressure, squeezing or fullness in the chest
- shortness of breath
- nausea, vomiting, cold sweat or dizziness
- sudden numbness or weakness in your face, arm or leg on one side of your body
- trouble walking or dizziness
- sudden confusion or trouble speaking
- loss of vision in one or both eyes
- sudden, severe headache
In addition to the symptoms listed above, Women may also experience such things as:
- unusual fatigue
- sleep disturbance and anxiety 'weeks' before a heart attack
Minutes Matter - Every Second Counts...
If you or a loved one or someone you know are experiencing the symptoms of a heart attack or stroke, have someone drive you or them to the nearest emergency room or in most cases CALL 911. Many people waste valuable time thinking the symptoms aren't serious, but it's important to take action as soon as your symptoms appear. About 50 percent of people who die from a heart attack die within one hour of the onset of symptoms. And, it's no different for stroke patients --every minute that passes increases your risk of serous brain damage or disability.
REDUCE YOUR RISK
10 Lifestyle Changes that You Can Make to Reduce Your Risk of a Heart Attack or Stroke.
1. Reduce High Blood Pressure. If you have high blood pressure, make a plan with your doctor to lower it. Work with your doctor to reduce your current blood pressure.
2. Reduce High Cholesterol. Talk to your doctor about lifestyle changes and medications that can help you get your cholesterol under control.
3. Lose Weight. If you have extra body fat --- especially around your waist--- your risk increases. Losing just 10 pounds can reduce your risk. Make sure to talk to your docor before beginning a wight loss or exercise plan.
4. Be Active. Start slowly and add minutes to your workout everyday. Try to make exercise part or your daily routine. If you have had trouble sticking to an exercise plan in the past, choose activities that you enjoy and recruit friends and family to join you. If you miss a day, don't be discouraged -- just start again the next day.
5. Control your Diabetes. Monitor your blood glucose. The American Diabetes Association recommends that your A1C (the test that measures your average glucose over two or three months) be below 7 percent.
6. Quit Smoking. If you smoke, your risk of having a heart attack doubles. But, after just 24 hours of quitting, your risk goes down. After one year, your risk is half that of a smoker, and after 15 years, your risk will be the same as that of a nonsmoker.
7. Avoid Excessive Alcohol Use. Limit your alcohol intake to one drink per day for women (two for men). One drink is equal to 12 oz of beer, 4 oz o wine, or 1.5 oz of 80-proof liquor.
8. Reduce Stress. High stress levels can contribute to heart disease. Take steps to reduce stress in your life, and consider practicing relaxation techniques, such as yoga or meditation or getting a periodic massage.
9. Eat a Healthy Diet. Talk to your doctor abut developing a plan to help you eat a diet high in fruits and vegetables, and low in sodium. Read nutritional labels on packaged food, and pay close attention to total fat, saturated fat, trans fat, cholesterol and sodium.
10. Talk Openly to Your Doctor. It's normal to experience anger, guilt or depression after having a heart attack or stroke. Your doctor can help.
For additional information and resources visits the Websites below:
- American Heart Association ~~ www.americanheart.org
- American Stroke Association ~~ www.strokeassociation.org
Information from Healthy Advise for You and Your Family - 2008 Healthy Advise Networks...
To Your Health & Success !
Thursday, June 19, 2008
WHY SLEEP MATTERS
Some nights you feel like you never close your eyes. Or you fall asleep just fine, but then you wake up and watch the clock. If this sounds familiar, a good night's sleep regularly escapes you. This can mean more than just some next-day grogginess. Too little sleep that results in 'tossing and turning' can affect your health, relationships, and job, and can even put your safety (and those around you at risk).
Tossing and Turning
Not getting enough sleep doesn't just make you tired. It also:
- decreases your ability to concentrate
- decreases your reaction time
- increases your memory lapses and forgetfulness
- increases your likelihood of accidents and injuries
- increases moodiness
- increases your susceptibility to illnesses
BENEFITS OF SLEEP
While you may think of sleep as merely a time of rest, researchers have found it is actually an action-packed period when many processes vital to your health and well-being occur. New evidence, for instance shows that sleep is critical for helping you strengthen your memory and ability to think clearly. Sleep also affects mood and plays a pivotal role in the normal functioning of your body's endocrine and immune systems, which regulate the release of key hormones and help protect your body from disease.
IMPACT OF SLEEP LOSS
Too little sleep is found to be associated with a variety of serious health problems, including hypertension (high blood pressure), obesity, diabetes, heart disease, alcohol use, and depression. Being sleep-deprived can also result in difficulty concentrating and making decisions, as well as forming new memories.
Lack of sleep can damage your health in other ways as well. Drowsy driving is likely the cause of more than 100,000 police-reported car crashes and more than 1,500 deaths every year. Sleeping poorly costs employers in lost productivity and also increases the risk of workplace accidents.
LATE AT NIGHT AND 'EYES WIDE OPEN'?
Some Causes of Insomnia...
- Stress and Anxiety
- Using Stimulants (including over-the-counter and prescription medications)
- Grieving over the loss of a loved one
- Chronic Pain (caused by a medical condition)
- A change in your environment
- Sleep/Wake schedule interruptions
- Medication side effects
- Menstruation, pregnancy or menopause (in women)
- A Change in your Schedule
- Environmental noise
- Extreme temperatures
SO, HOW MUCH SLEEP DO YOU NEED?
While sleep needs vary from person to person, to be fully alert the next day sleep experts recommend adults get 7 to 9 hours of sleep a night. However, the 'quality' of your sleep also counts. To be refreshing, your slumber needs to be continuous, not disrupted by repeated awakenings. You also need enough sleep to avoid sleep dept - this is the collective effect of not getting adequate sleep over time.
If sleepiness is interfering with your ability to carry out your daily activities, you probably need more shut-eye!
STATES AND STAGES OF SLEEP
While you are asleep, you usually pass through a repeating cycle of five phases of sleep: Stages 1,2,3,4 and REM (rapid eye movement-also know as 'dream sleep'). It takes 70-90 minutes to move through one cycle of sleep. Typically, you will have four to six cycles a night. At the end of each cycle you are nearly awake before beginning the cycles again.
Light sleep, drifting in and out
Helps refresh your body
entering deep sleep; stages 3 and 4 are the most restorative cycles
deep sleep, your body produces more cells and breaks down proteins; if awakened, you may feel groggy or disoriented
REM (Dream Sleep) stimulates the parts of your brain used for learning; breathing is more rapid, irregular, and shallow; heart rate and blood pressure rise, males may develop erections.
IDENTIFYING A SLEEP PROBLEM
While everyone has occasional sleepless nights, you need to tell your doctor about it if you are having difficulty falling or staying asleep at least three times a week. Your sleeplessness may be a type of insomnia, but it could also be a symptom of an underlying medical condition or other types of Sleep Disorders
A GOOD NIGHT'S SLEEP -Ten Tips to Help You Sleep Better
- Relax Before Bedtime. Train yourself to associate restful activities with sleep and make them a part of your bedtime ritual. Try a warm bath, deep breathing, guided imagery or reading.
- Get Regular Exercise. Exercise 30 (or more) minutes every day. Be sure to exercise at least five t six hours before going to bed
- Steer Clear of Caffeine. Caffeine is a stimulant. Don't consume caffeine in the evening, including: coffee, chocolate, soft drinks, teas, diet drugs and pain relievers which contain caffeine.
- Make It Dark and Cozy. Have soft, comfortable bed linens and curtains to block out outside lights.
- Limit Alcohol. Alcohol can rob you of deep sleep and keep you stuck in the lighter, less restful stages of sleep.
- Keep the Room Temperature Pleasant. Feeling too hot or too cold can disrupt your sleep or prevent your from falling asleep.
- Don't Just Lie There. The anxiety of not being able to fall asleep can actually contribute to insomnia. If you cannot sleep, get out of bed and calmly do something else until you feel tired.
- Get Up With the Sun. Sunlight helps your body's internal clock reset itself each day.
- Set A Sleep Schedule. Go to bed at the same time each night and get up at the same time each morning.
- Natural Sleep Aids. If all else fails, Mother Nature is in your corner. You do not have to resort to narcotics or other sleep meds. See how a natural product can help you get to sleep safely and naturally.
To Your Health & Success!
Miss Julia, Licensed Professional Nurse
Visit me online @ JuliaGrayonLine.com
Information from: National Sleep Foundation Health Monitor (Guide to Better Sleep)
Healthy Advice - Taking Care of Yourself (Trouble Sleeping)
Market Health - Oxy-Sleep Natural Sleep Aid
Wednesday, June 11, 2008
In large quantities, coffee - can be bad for your health. However, researchers at Harvard have recently shown that drinking coffee in moderation may not only be harmless, but can possibly have positive benefits.
Among these benefits are:
~ Lowering your risk of developing Type 2 diabetes
~ Lowering your risk of developing gallstones
~Lowering your risk of Colon cancer
~ Lowering your risk of Liver damage and Parkinson's disease.
~ Coffee may also help improve endurance in long-duration physical activities.
DRINKING COFFEE WISELY !
Spreading your coffee consumption over the course of the day will help you stay more alert than drinking most of your coffee intake during one period. So, instead of a 16 ounce serving first thing in the morning, try consuming 4-6 ounces every hour.
Moderation is still the key. Caffeine is a mild addictive stimulant that can still have harmful effects such as an increased heart rate and blood pressure. Limit yourself to two or three cups a day.
"Reduce Your Risk of Cancer"
Get Screened. There are many tests that can help detect cancer before it becomes difficult to treat. The earlier you spot it, the faster and easier it will be to contain.
Eat Healthy. One-third of all cancers diagnosed every year may be related to what we eat. Cut down on fat and eat more fruits, vegetable, nuts, beans and whole grains.
Start Exercising. A little more physical activity will help control your weight and reduce your chance of developing some types of cancer.
Julia Gray, Licensed Practical Nurse
Proud Member of MyVMTeam
Tuesday, May 27, 2008
Consider incorporating these 10 tips or at least some of them into your daily lifestyle - share with family and friends; you may even want to pass these along to fellow co-workers.
Here's to a Fuller, Longer Life for You ...
1. GET A FURRY FRIEND
Owning a pet can help reduce blood pressure, lower stress and lessen how often you go to the doctor... as well as provide a loving companion.
2. TRY GARDENING
You can lower your stress level and blood pressure simply by being around plants. So take a stroll around a beautiful garden, or spruce up your home or office with some plants.
3. LAUGH MORE
Laughter is a great way to relieve stress and relax blood vessels. Plus, laughing makes you feel good (how simple is that?).
4. DO SOMETHING NICE
People who are active in their community and give more than they receive feel healthier than those who don't. Clean up your local park or help your neighbor..or maybe just listen to a friend.
These are called --> Random Acts of Kindness... Give One -- Get One.
5. SING YOUR FAVORITE SONG (Out Loud!)
Music is more than something you can enjoy---it can also improve your immune system. So don't be afraid to sing your favorite song...your body will thank you for it.
6. RELAX A LITTLE
Some stress if fine--- and unavoidable---but too much can increase your blood pressure and damage your immune system. Plus, stress for long periods of time can prevent injuries from healing and even affect our brain functions ( like learning, memory and mood).
7. GET ENOUGH SLEEP
Sleeping too little or too much can increase your chances of heart problems, diabetes and obesity so make sure you get the right amount ---about seven to eight hours.
8. THINK POSITIVELY
People who have a positive attitude generally have a longer life than those who don't. So try to look on the bright side... you might live longer because of it.
9. HAVE SOME DARK CHOCOLATE
Not only is dark chocolate a tasty treat, it is also good for you. That's because it is high in antioxidants that are good for your heart.
10. GET A MASSAGE
A nice message is a great way to relax and just make yourself feel better. It also helps with circulation and muscle tone. So lay down, relax and enjoy!
You have probably seen these tips before and many others like them ---have you implemented any yet? If not, just regroup and start now with these--- remember "a journey of a thousand miles begins with one step".
If you have already started your 'thousand' mile journey then stay on course and visit Miss Julia's Guide to Healthy Living for more information and tips to help you along the way.
~~~ If you have any tips on how to live longer or any advice on what has helped you live a fuller life please feel free to leave a comment and we will pass it on~~~
HEALTHY LIVING - TIPS - FACTS & INFO
HEALTH TIP: ---> Eating fruits and dark red, green and yellow vegetables increases the vitamins in your body which help you build a healthy immune system. This helps fight viruses and infections. A cup of yogurt a day is also beneficial. It can reduce your susceptibility to colds by 24 percent.
DID YOU KNOW?
Cranberries, raspberries and strawberries all contain antioxidants to help prevent against diseases and premature aging. Plus, you get valuable doses of fiber from their skins and seeds.
To Your Health & Success!
Miss Julia, Licensed Professional Nurse
Proud Member of MyVMTeam
Visit me online @ JuliaGrayonLine.com
Google Me --> Julia Gray
Information from :
"Prevention's Anti-Aging Guide: How to take off 10 years or more--and look and feel better than ever" by Andreas von Bubnoff and Joanna Lloyd, www.prevention.com