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Reducing Blood Pressure
By Chris Guerriero
Recent research underscores the importance of a healthful lifestyle including a fitness regimen for both the prevention and treatment of hypertension. Often, changes in diet and exercise habits are enough to control blood pressure without medication, especially for people with mild to moderate blood pressure levations. Sometimes diet and exercise can even reduce the need for medication, and thereby reduce side effects and lower costs.
If you are already taking medication for hypertension, it's important to discuss your lifestyle changes with your doctor, and continue taking your medication as prescribed. If lifestyle changes result in improved blood pressure, your doctor will want to work closely with you to reduce your dosage in a safe and effective manner. Following are some of the most important things you can do to prevent and control hypertension.
Reducing your sodium intake is a major factor. Many people with hypertension find that reducing sodium intake reduces blood pressure as well. Learn which foods are high in sodium, and avoid them as much as possible.
Regular exercise is the most important hypertension-prevention habit for three reasons:
First, it helps prevent and control hypertension. Formerly sedentary people who begin exercising regularly experience, on average, a drop of six or seven points in both systolic and diastolic blood pressure.
Second, active people have lower death rates than their sedentary friends, even when they have the same blood pressure. Research has shown that exercise reduces risk for cardiovascular and other disease. Exercise also helps prevent obesity, another hypertension risk factor.
Third, regular exercise provides the foundation for successful behavior change programs. Exercise makes you feel good and feel positive about yourself. Stress reduction is one of the greatest benefits of exercise. Stress not only raises blood pressure, but it makes you less inclined to stick to your positive eating plan, your smoking cessation program or your decision to cut down on your alcohol intake.
A natural alternative for High Blood Pressure
Eating more fruits, vegetables and grains increases your intake of important minerals such as calcium and potassium, not to mention vitamins and fiber. One study found that volunteers consuming a diet high in these foods and low in fats (such as the diets created by our on-staff nutritionist) reduced systolic blood pressure by four points, and diastolic by three points. This small but significant reduction was accomplished with diet alone. Add exercise, stress management and weight loss for people who are overweight, and blood pressure reductions often improve much more.
Eating well and exercising regularly are the cornerstone. Deprivation programs are out! Don't focus on weight loss; focus on a healthy lifestyle. A little weight loss may occur by cutting down on "junk food," eating more fruits, vegetables and grains, and increasing physical activity. Even a relatively small loss, such as 5 to 10 pounds, can reduce blood pressure. The most important goal is the development of healthful habits that stay with you for a lifetime, so that the weight stays off. Weight cycling (repeatedly losing and regaining weight) may raise your blood pressure and be harmful to your health.
Reducing stress is another lifelong task. Take a stress management workshop, develop your sense of humor and read some good books. Develop coping techniques that increase your resistance to stress related illness. And don't forget the importance of exercise for stress reduction.
Limiting your alcohol and caffeine intake will make a profound difference in your health. You should strive to drink alcohol and caffeine in moderation, if at all.
© 2002-2005 Wisdom Books, LLC & Christopher Guerriero WANT TO USE THIS ARTICLE IN YOUR E-ZINE OR WEB SITE? You can, as long as you include this blurb with it: Christopher Guerriero, is the founder of the National Metabolic & Longevity Research Center and a best-selling author, speaker, and coach to millions. He is creator of the award-winning 'Maximize Your Metabolism' system. To learn more about this step-by-step program, and to sign up for FREE how-to articles and FREE teleseminars, visit http://www.MaximizeYourMetabolism.com
Article Source: http://EzineArticles.com/
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Posted: Tuesday 20th September 2005, 12:14 PM
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High Blood Pressure and the Benefits of Exercise |
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High Blood Pressure and the Benefits of Exercise
By Gordon Cameron
High Blood Pressure - Exercise - Risk of Death
Here's the simple truth - if you have high blood pressure then regular exercise will significantly prolong your life.
Moderate exercise is a critically important part of maintaining good health. People who are physically active are less likely than their sedentary counterparts to develop chronic diseases such as diabetes, high blood pressure and other heart or cardiovascular disease.
There is a strong link between physical activity and death rates. In particular, physical activity is associated with a reduction in the risk of death due to heart disease.
The amount of physical activity that you undertake will predict your risk of early death even if you have multiple heart risk factors or if you already have heart disease. (Risk factors include having high blood pressure, diabetes, obesity, high cholesterol and smoking).
Many of us the the Western World have a high risk of heart disease because of our lifestyle habits and our body weight.
Many good research studies show at most risk tend to be more sedentary. Could this be you - do you fit this description? If you do then for goodness sake do something about it .. Now!
A natural alternative for High Blood Pressure
A recent research study looked at nearly a thousand American adults below retirement age. They followed these people for eight years and collected a huge amount of data about their health and their lifestyle.
The study found that those with risk factors for heart disease were about thirty percent more likely to die than the rest of the population. They were also more likely to live a sedentary lifestyle.
Taking regular light or moderate exercise reduced the risk of early death by a dramatic amount.
What's the message?
We should all be more active. If you have high blood pressure, are overweight, have diabetes, a high cholesterol or are a smoker (or more than one of these risks) - then you need to increase your level of exercise ... and start now. Your life, quite literally, depends on it!
Dr Gordon Cameron has a special interest in ways to lower high blood pressure. He also writes two busy blog sites about high blood pressure and about low blood pressure treatment options.
Article Source: http://EzineArticles.com/
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Posted: Tuesday 20th September 2005, 12:10 PM
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