Hormone Replacement Therapy: Is it right for you?

Hormone Replacement Therapy: Is it right for you?

About: natural hormone replacement therapy hormone replacement therapy after hysterectomy hormone replacement therapy side effects hormone replacement therapy risks hormone replacement therapy men menopause bioidentical hormone replacement therapy postmenopausal hormone replacement therapy

Hormone therapy treats bothersome menopausal symptoms but isn't recommended to protect long-term health.

During menopause, your ovaries decrease production of the female hormones estrogen and progesterone. This decline in hormones puts a permanent end to menstruation and fertility, but it can also cause hot flashes, mood swings, vaginal dryness and urinary problems. The solution? For decades, doctors routinely eased these symptoms with hormone replacement therapy — medications containing female hormones to replace the ones the body is no longer making. And it was widely believed that boosting estrogen levels after menopause could also ward off heart disease and osteoporosis, while improving quality of life and keeping women young.

Then, in 2002, a large clinical trial called the Women's Health Initiative (WHI) reported that hormone therapy actually posed more health risks than benefits for women in the clinical trial. As the number of health hazards attributed to hormone therapy grew, doctors became less likely to prescribe it. And up to two-thirds of women on the therapy discontinued its use, often without talking to their doctors.

Today, there's plenty of confusion about hormone replacement therapy, which is now commonly called hormone therapy. The truth is that hormone therapy is not the magical cure for aging that it was once believed to be, but it's still the most effective treatment for unpleasant menopausal symptoms for most women. If you're facing menopause, learn more about the benefits and the risks of hormone therapy.

What are the benefits of hormone therapy?

Estrogen remains the most effective treatment for relief of troublesome menopausal hot flashes and night sweats. It can also ease vaginal symptoms of menopause, such as dryness, itching, burning and discomfort with intercourse.

Long-term hormone therapy for the prevention of postmenopausal conditions is no longer routinely recommended. But women who take estrogen for short-term relief of menopausal symptoms may gain some protection against the following conditions:

* Osteoporosis. Studies show that hormone therapy can prevent the bone loss that occurs after menopause, which decreases the risk of osteoporosis-related hip fractures.
* Colorectal cancer. Studies show that hormone therapy can decrease the risk of colorectal cancer.
* Heart disease. Some data suggest that estrogen can decrease risk of heart disease when taken early in your postmenopausal years. A randomized, controlled clinical trial — the Kronos Early Estrogen Prevention Study (KEEPS) — exploring estrogen use and heart disease in younger postmenopausal women is under way, but it won't be completed for several years.

For women who undergo menopause naturally, estrogen is typically prescribed as part of a combination therapy of estrogen and progestin. This is because estrogen without progestin can increase the risk of uterine cancer. Women who undergo menopause as the result of a hysterectomy can take estrogen alone.

What are the risks of hormone therapy?

The Women's Health Initiative found that women taking the combination estrogen-progestin (Prempro) used in the study had an increased risk of developing certain serious conditions. According to the study, over one year, 10,000 women taking estrogen plus progestin compared with a placebo might experience:

* Seven more cases of heart disease
* Eight more cases of breast cancer
* Eight more cases of stroke
* 18 more cases of blood clots

Based on these numbers, the increased risk of disease to an individual woman is small. However, the overall risk to menopausal women as a group became a substantial public health concern. In addition, researchers found that women taking combination estrogen-progestin had an increase in abnormal mammograms. The higher number of false-positives — signs of possible breast cancer that ultimately prove inaccurate — was probably due to estrogen, which increases breast tissue density.

For women taking estrogen alone (Premarin), the WHI found no increased risk of breast cancer or heart disease. But researchers did find that over one year, 10,000 women taking estrogen compared with a placebo might experience 12 more cases of stroke and six more cases of blood clots in the legs, plus an increase in mammography abnormalities. This last point is important, because women who take estrogen or combination estrogen-progestin therapy may need more frequent mammograms and additional testing.

Who should consider hormone therapy?

Despite the inherent health risks, estrogen is still the gold standard for treating menopausal symptoms. For women who experience moderate to severe hot flashes or other menopausal symptoms, the benefits of short-term therapy outweigh the potential risks.

Data surrounding hormone replacement therapy can be scary and confusing. But the absolute risk to an individual woman taking hormone therapy is quite low — possibly low enough to be acceptable to you, depending on your symptoms. Talk with your doctor about your personal risks.

Who should avoid hormone therapy?

Women with breast cancer, heart disease or a history of blood clots should not take hormone therapy for relief of menopause symptoms. Women who don't suffer from menopause symptoms should not take hormone therapy for preventing memory loss or strokes. Instead, talk to your doctor about other medications you can take or lifestyle changes you can make for long-term protection from these conditions.

If you take hormone replacement therapy, how can you protect yourself from the added risks?

Recent analysis of the WHI data and other trials suggests that there are several ways to reduce the inherent risks of hormone therapy. Talk to your doctor about these strategies:

* Time it right. The risk of hormone therapy causing heart disease is not significantly raised in women under age 60. In fact, some studies suggest that estrogen may protect the heart when taken early in your menopausal years.
* Minimize the amount of medication you take. Use the lowest effective dose for the shortest amount of time needed to treat symptoms. On the other hand, don't be scared to continue treatment as long as you have debilitating menopausal symptoms.
* Find the best delivery method for you. You can take estrogen in the form of a pill, patch, gel, vaginal cream or slow-releasing suppository or ring that you place in your vagina. If you experience only isolated vaginal symptoms, estrogen in a vaginal cream, tablet or ring is usually a better choice than a pill or a skin patch. That's because estrogen applied directly to your vagina is more effective at a lower dose than is estrogen given in pill or skin patch form. If you haven't had a hysterectomy and are using oral or skin patch hormone therapy, you will also need progestin, which is available in a pill, combination pill, vaginal gel, intrauterine device or combination skin patch. Your doctor can help you find the delivery method that offers the most benefits and convenience with the least risks and cost.

What can you do if you can't take hormone therapy?

Women shouldn't have to suffer through menopause. You may be able to manage your menopausal symptoms by making healthy lifestyle choices. In fact, your doctor may recommend that you change your exercise or eating habits before you try medication. If lifestyle changes aren't providing enough relief from bothersome symptoms, there are many medications besides hormone therapy to relieve discomfort.

The bottom line: Hormone therapy isn't all good or all bad

Clearly, hormone replacement therapy hasn't lived up to its billing as a panacea for age-related disease. But the news isn't all doom and gloom either.

The only way to determine if hormone replacement therapy is the best treatment for you is to talk to your doctor about your individual symptoms and health risks. Be sure to keep the conversation going throughout your menopausal years. As researchers learn more about hormone therapy and other menopausal treatments, recommendations may change. Review your current treatments with your doctor on a regular basis to make sure they're still your best option.

Meditation Occult Tantra Mind Power Ayurveda Retreats Wellness Spirituality Ayurveda Herbs Doshas Cure Ayurvedic Medicines Indian System Of Healing ...
htp://yoga2ayurveda4healing.googlepages.com

Read More »»

How to Alleviate Arthritis Pain?

How to Alleviate Arthritis Pain?

About:Information on arthritis joint pain, causes, diagnosis, symptoms, conditions, prevention, pain relief, surgery and other treatment options.arthritis pain symptoms arthritis pain relief anti inflammatory drugs arthritis rheumatoid arthritis painglucosamine arthritis pain osteoarthritis rheumatoid arthritis arthritis pain medication arthritis pain swelling

Exercise and losing weight are the most important things an arthritis patient can do, says Bernard Rubin, DO, director of the rheumatology fellowship at the University of North Texas Health Science Center in Fort Worth. But he finds most of his patients don't see getting in shape as part of their treatment plan.

"The problem is that people are very harried, work aggressively, and run around taking care of family. They confuse that with exercise," says Dr. Rubin, "which it's not."

Lessening your load and strengthening your joints

For every unneeded pound of body weight, a knee joint, for example, bears an extra three pounds of pressure. "Losing 10 pounds will take 30 pounds off your joints," says Dr. Rubin. "So what people need to understand is that if they're overweight by 50 or 100 pounds, losing 10 or 15 pounds will make a difference."

Exercise is one way to lose weight, but it has other benefits. Stretching, done carefully, can be a good pain reliever. Increased strength can affect the progression of the disease and the intensity of the pain.

"It's good for improving the mobility of the joint," says Honolulu-based rheumatologist James McKoy, MD, chief of the pain service division at Kaiser Permanente in Hawaii. "The stronger the ligament and muscles are around the joint, the less instability, the less pain, and eventually, as time goes on, less deformity."

How to start when it hurts

Not all osteoarthritis sufferers can tolerate much exercise. For many, the onset of the disease has meant cutting back on physical activities.

"When we first moved to Fort Lauderdale we'd go ride our bikes and take long walks," remembers Judy Street, 67. "But after a while I just couldn't do it. I couldn't jump, and I couldn't run. I could maybe walk three blocks but it would hurt. And when I stepped wrong it was like a knife right below my knee."

Dr. McKoy admits many patients are discouraged. "Patients with arthritis of the back, hip, or knee will say 'No, I can't exercise. It'll cause too much pain.'"

"But those people can do exercise in a pool, for example, preferably a warm-water pool, which we call aqua therapy," says Dr. McKoy. "Or they can be taught sometimes by physical therapists how to do exercises sitting in a chair, to do just stretching exercises, or strengthening exercises."

The first steps

Here are Dr. Rubin's rules for safe and effective arthritis exercise.

* Look at exercise like a prescription.
* Find a controlled, prescribed time period for appropriate exercise.
* Start with short and gentle exercise routines that may seem minimal at first.
* A journey starts with small steps.
* "Do a little bit, but do it well."

Ultimately Dr. Rubin sees benefits far beyond physiology. "I think people who exercise have increased endorphins, a better self-image, and a sense of accomplishment. The pain is not consuming their life, they don't blame the arthritis. It's a psychological shift from being a pain patient to being a patient or person who happens to have some pain."

More on....Rheumatoid Arthritis Symptoms:Gout Arthritis Arthritis Symptoms
http://www.kaalchakra.org/Rheumatoid-Arthritis-Cure.php

Read More »»

How to Write Eye-Catching Cover Letter?

How to Write Eye-Catching Cover Letter?

About:cover letter example cover letter template email cover letter cover letter engineer internship cover letter resume cover letter application letter resume

Many job seekers today are tempted to skip the cover letter. Think twice before doing so.

Experienced candidates may find that they don't need a cover letter to sell their skills to prospective employers. But this document can be invaluable for entry-level professionals or individuals who seek a career change. A thoughtfully written letter can distinguish these individuals from the crowd by allowing them to go into greater detail about the unique skills and qualifications that make them the best fit for the role.

Following are some tips for creating an eye-catching cover letter:

1. Avoid a generic salutation
If possible, don't start your note with "To whom it may concern" or "Dear sir or madam." Instead, call the company to ask the hiring manager's name (as well as the correct spelling) and title if it's not apparent in the job posting. Addressing the letter to a specific individual will demonstrate both motivation and resourcefulness.

2. Keep it focused
Hiring managers don't want to read a novel, so limit your note to two or three short paragraphs. Explain why the job interests you and what qualities you can bring to the position. Your interest in rock climbing isn't applicable unless you are applying to a firm that caters to sports enthusiasts, for example.

3. Customize the content
It's important to target each letter to the actual job opening. You can determine which professional accomplishments to focus on by looking at the job posting. For example, if you are applying for a position that involves managing a small team, play up your interpersonal skills and previous experience overseeing small groups. Expand upon one or two key points from your résumé -- perhaps how you oversaw a successful product launch -- to better key into the potential employer's needs.

4. Showcase your top assets
There's a fine line between confidence and cockiness. Saying you are the best "Web designer west of the Rockies" is less effective than explaining how your redesign of a client's Web site increased sales for the company by 10 percent or noting that you won a prestigious award for your work.

5. Address any concerns
The cover letter also is a place to address any issues that may give a hiring manager pause, such as gaps in employment. Briefly explain why you were out of work and, more important, what you have been doing since then to keep your skills up-to-date.

6. Don't make demands
Avoid asking for a specific salary or making other work-related demands ("I prefer working from home every Friday"). The purpose of your letter is to explain what you can do for the company, not vice versa.

7. Be honest
Don't stretch the truth about your accomplishments. Even seemingly minor misrepresentations -- saying you managed the daily operations of a firm's help desk when you actually co-managed it, for example -- can come back to haunt you during the reference or background check process.

8. Check for errors
A sure way to take yourself out of the running for a job is to have a typo or grammatical mistake in your cover letter. Ask a trusted friend or family member to review the document before you send it out. Seventy-six percent of executives we interviewed said just one or two typos in a résumé would remove applicants from consideration for a job; 40 percent said it takes only one typo to rule candidates out.

9. Find a place
When applying for a position electronically, paste your cover letter into the body of the e-mail message you send to the hiring manager or into the appropriate space on an online application, if possible. Keep in mind that not all online job services will allow you to do take this step.

When well-crafted and targeted to the opportunity and employer, a cover letter can give you a significant edge over the competition. If you're searching for your first job or looking to take your career in a new direction, don't miss this chance to make a strong first impression and set yourself apart from other contenders.

Read Related Articles:
How to write a Cover Letter For job?

How To Achieve Prosperity Success and fulfill Ambitions Quick Millionaire Making Money Yoga jobs Meditation jobs Yoga Retreats Spa
http://www.kaalchakra.org

Free Dektop Wallpapers Myspace backgrounds twitter backgrounds bollywood hollywood celebrities film industry jobs
http://www.desktop-wallpapers-backgrounds.blogspot.com

Read More »»

How to Do French Kiss?

Know How to Do French Kiss?

How to Kiss boyfriend or How to Kiss Girlfriend

(About Kissing Types Of Kiss Hot Kiss Videos First Kiss Lesbian Kissing you Kissing lover valentine Kiss angel Kiss)

You have seen it done often in the movies and probably on the street in darkened corners. The French kiss is a timeless and passionate gesture of romantic affection. Whether you live in Paris, France, or Paris, Texas, you can learn how to kiss like the French do without an embarrassing faux pas!

Step1
Moisten your lips. Dry lips do not move well together. Just a light brush of your tongue over your lips will be sufficient to moisten them. In general, use lip balm regularly- you never know when someone will go in for the smooch.
Step2
Angle your head. If your mouths meet dead-on, your noses will get in the way, and you will not be able to kiss deeply or smoothly. To avoid this, tilt your head slightly to one side. Make sure you do not both tilt your heads to the same side.
Step3
Close your eyes. As you approach for the kiss, look into your partner's eyes, but, once you are close to theirs, close your eyes. It can be a bit of a turnoff to be kissing and going cross-eyed. However, you don't need to always close your eyes; some people enjoy keeping their eyes open and seeing their partner when kissing.
Step4
Start with a gentle and soft closed-mouth kiss. The French kiss is an open-mouth kiss, but do not lunge in with your lips agape like you're going to eat them; instead, open your lips very slowly. If you were learning to speak French, you would probably start with the basics, vocabulary and grammar, before trying to write poetry. Well, the French kiss is like the poetry of kissing, and before you can be good at it, you have to master the closed-mouth kiss. Even after you have added French kissing to your romantic repertoire, it is usually better to start a kiss with closed lips.
Step5
Go Dutch on the decision to French. Kissing should be a shared decision. You need to have permission to French kiss someone, but when your lips are locked with theirs you may not want to stop and ask, "Hey, this is great, but can I put my tongue in your mouth?". Open your lips slowly and just a little during the kiss so that one of your lips is sandwiched between theirs and one of theirs is between yours. As you are locking and re-locking lips, brush your tongue against your partner's lips ever so slightly. This should make it clear that you want to French kiss. If your partner's tongue does not respond in like fashion or if they pull away, you will have to save the French kiss for another time when you are both ready.
Step6
Explore with your tongue. If you and your partner seem to be enjoying the open-mouth kiss, slowly try to open your mouth a little bit more and gently push your tongue a little farther into their mouth. The tongue is very sensitive, and the mere act of touching your partner's tongue with your own will be very pleasant and stimulating for each of you. Do not stick your tongue too far into the mouth, as this can be a big turn-off. Instead, just gently and playfully touch tongues. As a guy, when you are starting to french kiss, touch your tongue to hers very lightly.If she wants more, she will come and get it.
Step7
Go slow. Passionate kisses are good sometimes, but to really enjoy a French kiss, you must take it slow. Do not hurry and instead, take time to explore each other's mouths.
Step8
Breathe. If you’re kissing for an extended period, it’s easy to forget to breathe. Believe it or not, gasping and turning blue is not romantic. Take small breaths through your nose as you kiss. You do not forget how to breathe! As you and your partner grow comfortable with the kiss, you can try breathing through your mouth a little: sharing breaths as well can be romantic (but not everybody likes it).
Step9
Mix it up. Kisses are like snowflakes: no two are exactly the same. Once you finally feel comfortable French kissing someone, it is tempting to try to do the same thing every time. Add variety. Sometimes kiss deeper, for example, and other times pay more attention to the lips than the tongue. Hold the kiss longer or shorter and explore the art of kissing. When something feels good for each of you, do not abandon it for the sake of variety.
Step10
Use your hands. While you should keep your hands polite, especially on a first kiss, you don’t necessarily want them just dangling at your sides. Embrace your partner, cup his or her face very gently in your hands, or run your hands through his or her hair. Another turn on for the first kiss is to gently caress their shoulder while you kiss. It shows you are comfortable with him/her. Gently hold your partner's face with your hands on their cheeks and their neck, or wrap your arms around your partner in an embrace. The most important thing about using your hands is that you respect your partner's boundaries. Play with their ears or run your fingers through their hair, as this is very stimulating. The second most important thing (much less important than the first) is that your hands should do something. Don't just let them hang at your sides; it will seem like you're not into the kiss.
Step10
Be a gentleman (or a lady) at all times, and you'll be more kissable.
Be a gentleman (or a lady) at all times, and you'll be more kissable.
Read your partner's body language. Everybody kisses a little differently, and each person enjoys different things in a kiss - there is no "right" way to kiss. What separates good kissers from bad is an ability to read a partner's body language and be responsive to their partner. Of course if your partner pulls away or seems uncomfortable at any time, understand that you have to slow it down. Good kissing requires give-and-take, so read your partner’s body language and pay attention to clues (sighs or moans) that tell you you’re doing something he or she likes. Let your partner kiss you back, and move with him or her as long as you’re comfortable with what he or she is doing.Listen for cues that tell how much your partner is enjoying a particular kissing maneuver. If you hear a sigh or moan, or they begin kissing you back with increased intensity, realize that they are responding with fervor.
Step11
Develop your style. Good French kissing, like good kissing of any kind, requires practice. You will get better as you do it more. In addition, the more practice you have with one person, the more comfortable you will feel kissing them and developing a style that suits both of you.

Free Photos Kissing Glitter Graphics
http://www.occult-paranormal-psychic-yoga.blogspot.com

Read More Related Articles Here

How To Have Luscious Lips: the Pros' Guide to Great kissers

Is a Bad First Kiss a Relationship Killer?

How Can you Take Care Of Your Face & Skin This Summer?

How To Look Better & Beautiful by Tomorrow ?

More True Love Graphics on http://www.kaalchakra.org

Read More »»

How to write a Cover Letter For job?

Know How to write a Cover Letter

(About : Cover Letters writing cover letter nursing cover letter receptionist cover letter cover letter layout cover letter resume)

A cover letter often gets overlooked when applying for a job. However, an effective cover letter will enhance your image as a candidate and improve your chances of bagging a good job.

Step1
A cover letter gives a brief introduction of the candidate to a prospective recruiter. It talks about the probable job position, the reason for applying, an overview of one's work experience (if applying in the same field), skills/qualities and educational qualifications. It should have the capability to convince the recruiter about the potential of the candidate for the position.

Step2
The cover letter must be viewed as a professional piece of document with no room for mistakes. The language should be of an expert, communicating your passion for the desired job. It is important to study about the company so that the cover letter can be customized accordingly. The letter should be devoid of empty phrases and strong enough to hold the recruiter's attention.

Step3
The letter should outline your personality and career ambitions. It should project your positive traits and your value as a person. Employers prefer personal and thoughtfully written cover letters which bring out the character of a person.

Step4
The cover letter should begin with the contact details of the candidate and the date. The name of the employer and his/her position comes next followed by the name and address of the company. It is highly important to refer to the appropriate person properly; in case of any confusion, find out who the right person, their correct name and designation, before posting the letter. After the necessary salutations, the first paragraph must have the position applied for, where you learnt about the job opening and why you are applying.

Step5
The second paragraph conveys a brief outline of your work responsibilities and your particular accomplishments which give you an edge over others. It’s better to talk about your efficiency in certain work areas that may prove you to be fit for the applied position. Citing experiences related to projects/internships can be helpful at entry and junior levels. The section should commence with an impressive line and deliver all facts to support the main aim of getting the job. You may also include specific details about some special certifications or trainings that add value to your profile and satisfy requirements for the job.

Step6
Add a third paragraph to talk about your work life aspirations and how they relate to the business ambitions of the company. It is a great idea to let the employer know that you are already thinking about the company and have assessed yourself while keeping the job requirements in mind. This also projects your confidence and ability to initiate.

Step7
The last paragraph should ask for an interview or any sort of communication otherwise. It should also thank the recruiter for the time spared in reading the document.

In brief, a cover letter should appear competitive and courteous. It should convey your personality, attributes, enthusiasm and communication skills. Be sure to make the employers hit the 'Reply' button.

More on Cover letter Articles & Writing Cover letter Tips finding Jobs Interview Tips Writing Resume
http://www.jobs-online-home-jobs-money-online.blogspot.com

How To Achieve Prosperity Success and fulfill Ambitions
http://www.kaalchakra.org

Read More »»

How to control High Blood Pressure without Medication?

How to control High Blood Pressure without Medication?

About: High blood pressure cure supplement, natural herbal remedy to lower & control high blood pressure high blood pressure symptoms causes of high blood pressure Explore what causes high blood pressure, and learn about high blood pressure symptoms, treatment options, and appropriate lifestyle changes high blood pressure diet high blood pressure pregnancy high blood pressure medication low blood pressure high cholesterol diabetes

Blood pressure is a measurement of the force applied to the walls of the arteries as the heart pumps blood through the body. The pressure is determined by the force and amount of blood pumped, and the size and flexibility of the arteries.

Blood pressure is continually changing depending on activity, temperature, diet, emotional state, posture, physical state, and medication use.

If you've been diagnosed with high blood pressure (a systolic pressure of 140 or above or a diastolic pressure of 90 or above) or with prehypertension (a systolic pressure between 120 and 139 or a diastolic pressure between 80 and 89), you might be worried about taking medication to bring your numbers down.

Don't assume medications are the key to controlling your high blood pressure (hypertension). Lifestyle plays an important role in treating your high blood pressure. If you successfully control your blood pressure with a healthy lifestyle, you may avoid, delay or reduce the need for medication.

Here are 10 lifestyle changes you can make to lower your blood pressure and keep it down.

1. Lose those extra pounds and watch your waistline

Blood pressure often increases as weight increases. Losing just 10 pounds can help reduce your blood pressure significantly. In general, the more weight you lose, the lower your blood pressure. Losing weight also makes any blood pressure medications you're taking more effective.

Besides shedding pounds, you should also keep an eye on your waistline. Carrying too much weight around your waist can put you at greater risk of high blood pressure. In general, men are considered at risk if their waist measurement is greater than 40 inches (102 centimeters, or cm). And women, in general, are at risk if their waist measurement is greater than 35 inches (88 cm). However, for people of Asian descent, men are considered at risk if their waist measurement is greater than 36 inches (90 cm), and women are at risk if their waist measurement is greater than 32 inches (80 cm).

You and your doctor can determine your target weight and the best way to achieve it. Your doctor might recommend that you eat healthier foods, exercise and change self-defeating behaviors, such as late-night snacking or big servings at meals.

2. Do Yoga and Exercise regularly

Regular physical activity — at least 30 to 60 minutes most days of the week — can lower your blood pressure by 4 to 9 millimeters of mercury (mm Hg). And it doesn't take long to see a difference. If you've been sedentary, increasing your activity can lower your blood pressure within just a few weeks.

If you have prehypertension, exercise can help you avoid developing full-blown hypertension. If you already have hypertension, regular physical activity can bring your blood pressure down to safer levels.

Talk to your doctor about developing an exercise program tailored to your needs and medical conditions. Your doctor can help determine whether you need any exercise restrictions. Even moderate activity for 10 minutes at a time, such as walking and light strength training, can help.

But avoid being a "weekend warrior." Trying to squeeze all your exercise in on the weekends to make up for weekday inactivity isn't a good strategy. If you have uncontrolled hypertension or heart problems, those sudden bursts of activity could actually be risky.

3. Eat a healthy diet

Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 14 mm Hg. This eating plan is known as the DASH (Dietary Approaches to Stop Hypertension) diet.

It isn't easy to change your eating habits, but with these tips, you can adopt a healthy diet:

* Evaluate your eating style. Keep a food diary, even for just a week, to assess your eating patterns and habits. Monitor what you eat, how much, when and why. This can shed surprising light on your true eating habits.
* Consider boosting potassium. While most Americans get too much sodium, which increases their blood pressure, they often get too little potassium. Potassium can lessen the effects of sodium on blood pressure. The best source of potassium is food, such as fruits and vegetables, rather than supplements. Some packaged food products list potassium on the labels. Talk to your doctor about the potassium level that's best for you.
* Be a smart consumer. Make a shopping list before heading to the supermarket to avoid picking up junk food. Read food labels when you shop, and stick to your healthy-eating plan when you're dining out, too.
* Cut yourself some slack. Although the DASH diet is a lifelong eating guide, it doesn't mean you have to cut out all of the foods you love. It's OK to treat yourself occasionally to foods you wouldn't find on a DASH diet menu, like a candy bar or mashed potatoes with gravy. If you're craving something sweet, reaching for dark chocolate may be a good way to indulge without risk of raising your blood pressure. Research suggests that flavonol, a substance found in cocoa beans and dark chocolate, may improve blood flow and lower your blood pressure. But, even the healthiest chocolate adds calories to your diet, so treat yourself sparingly.

4. Reduce sodium in your diet

Even a modest reduction in the sodium in your diet can reduce blood pressure by 2 to 8 mm Hg. And bigger cutbacks mean greater reductions in blood pressure. To decrease sodium in your diet, consider these tips:

* Calculate your sodium consumption. Keep a food diary to estimate how much sodium you consume each day. You may be surprised at how much you're taking in. Most healthy adults need only between 1,500 and 2,400 milligrams (mg) of sodium a day. But if you have high blood pressure, are older than 50, are black, or have such chronic conditions as heart disease, kidney disease or diabetes, you may be more sensitive to sodium. In that case, aim for less than 1,500 mg of sodium a day.
* Read food labels. Look at the sodium content before you buy. If possible, choose low-sodium alternatives. Even some foods you think are healthy, such as some vegetable juices, may contain surprisingly high amounts of sodium.
* Eat fewer processed foods. Potato chips, frozen dinners and cured meats, such as bacon and processed lunch meats, are high in sodium.
* Don't add salt. Just 1 level teaspoon of salt has 2,300 mg of sodium. Use herbs or spices, rather than salt, to add more flavor to your foods.
* Ease into it. If you don't feel like you can drastically reduce your sodium consumption suddenly, cut back gradually. Your palate will adjust over time.
* Eat more fresh foods. Fruits, vegetables and unprocessed grains contain little sodium.
* Check your water softener. Water softeners are sometimes a hidden source of sodium in your water at home — although cold water to the kitchen often isn't softened. If your water softener adds a lot of sodium to the water you drink, you might want to consider switching to a different water-purification system or buying demineralized water for drinking and cooking.

5. Limit alcohol consumption

Alcohol can be both good and bad for your health. In small amounts, it can help prevent heart attacks and coronary artery disease and potentially lower your blood pressure by 2.5 to 4 mm Hg. But that protective effect is lost if you drink too much alcohol — generally more than one drink a day for women and more than two a day for men.

If you drink more than moderate amounts of it, alcohol can actually raise blood pressure by several points. It can also reduce the effectiveness of high blood pressure medications.

* Track your drinking patterns. Along with your food diary, keep an alcohol diary to track your true drinking patterns. One drink equals one 12-ounce (355 milliliters or mL) beer, one 5-ounce glass of wine (148 mL) or one 1.5-ounce of 80-proof distilled spirits (30 mL). If you're drinking more than the suggested amounts, cut back.
* Consider tapering off. If you're a heavy drinker, suddenly eliminating all alcohol can actually trigger severe hypertension for several days. So when you stop drinking, do it with the supervision of your doctor or taper off slowly, over one to two weeks.
* Don't binge. Binge drinking — having four or more drinks in a row — can cause large and sudden increases in blood pressure, in addition to other health problems. Don't abstain during the week and make up for it on the weekend.

6. Avoid tobacco products and secondhand smoke

On top of all the other dangers of smoking, the nicotine in tobacco products can raise your blood pressure by 10 mm Hg or more for up to an hour after you smoke. Smoking throughout the day means your blood pressure may remain constantly high. In addition, chemicals in tobacco can damage your arteries and cause fluid retention, both of which can raise your blood pressure. And like alcohol, tobacco products can interfere with the effectiveness of your blood pressure medications.

Also, avoid secondhand smoke. Inhaling smoke from others also puts you at risk of health problems, including high blood pressure and heart disease.

7. Cut back on caffeine

The role caffeine plays in blood pressure is still debatable. Drinking caffeinated beverages can temporarily cause a spike in your blood pressure. And some studies show that people who drink caffeine regularly have a higher average blood pressure, suggesting that caffeine might have a long-term impact. But other studies show you can develop a tolerance to caffeine so that it doesn't affect your blood pressure.

To see if caffeine raises your blood pressure, check your pressure within 30 minutes of drinking a cup of coffee or another caffeinated beverage you regularly drink. If your blood pressure increases by five to 10 points, you may be sensitive to the blood pressure raising effects of caffeine.

Regardless of your sensitivity to caffeine's effects, doctors recommend you drink no more than 200 milligrams a day — about the amount in two cups of coffee.

8. Reduce your stress

As with caffeine, the influence of stress on blood pressure isn't settled. Stress or anxiety can temporarily increase blood pressure.

You need to know what stresses you before you can try to reduce your stress. Take some time to think about what causes you to feel stressed, such as work, family, finances or illness. Once you know what's causing your stress, consider how you can eliminate or reduce stress.

If you can't eliminate all of your stressors, you can at least cope with them in a healthier way. Take breaks for deep-breathing exercises. Get a massage or take up yoga or meditation. If self-help doesn't work, seek out a professional for counseling. Try meditation or ask your doctor about purchasing a machine that helps teach slow deep breathing.

9. Get regular health care

If you have high blood pressure, you may need to monitor your blood pressure at home. Learning to self-monitor your blood pressure with an upper arm monitor can help motivate you. Talk to your doctor about home monitoring. Make sure you ask about what size arm cuff you should use and what time of day you should measure your blood pressure. Also, a record of your blood pressure readings helps your doctor know if your medications are working or if they need to be adjusted.

Regular visits to your doctor are also likely to become a part of your normal routine. These visits will help keep tabs on your blood pressure - and ensure that you don't neglect other health concerns.

* Have a primary care doctor. People who don't have a primary care doctor find it harder to control their blood pressure. If you can, visit the same health care facility or professional for all of your health care needs.
* Visit your doctor regularly. If your blood pressure isn't well controlled, or if you have other medical problems, you might need to visit your doctor every month to review your treatment and make adjustments. If your blood pressure is under control, you might need to visit your doctor only every six to 12 months, depending on other conditions you might have. People who have frequent blood pressure checks at their doctor's office are more likely to control their blood pressure than are those who go a year or more between visits.

10. Get a support system

Supportive family and friends can help improve your health. They may encourage you to take care of yourself, drive you to the doctor's office or embark on an exercise program with you to keep your blood pressure low.

Talk to your family and friends about the dangers of high blood pressure. If they understand the potential complications of uncontrolled high blood pressure, they're more likely to support your efforts to change unhealthy lifestyle habits.

If you find you need support beyond your family and friends, consider joining a support group. This may put you in touch with people who can give you an emotional or morale boost, and who can offer practical tips to cope with your condition.

The payoff: Healthier living

For most people, these are not drastic changes in daily life, but they offer significant rewards. When your blood pressure is under control, your risk of life-threatening complications, such as heart attack and stroke, decreases and you may live a longer and happier life.

More On... Information on blood pressure, hypertension, cholesterol, stroke, pre-eclampsia, diabetes and other health topics ace inhibitors blood pressure congestive heart failure blood pressure calcium channel blockers blood pressure blood pressure symptoms beta blockers blood pressure blood pressure hypertension blood pressure medication blood pressure diet

Read More Related Articles Here
How To Cure Depression Naturally With Yoga?
How to Cure Headaches Cure by Yoga?
How to De Stress Fast and Relax?
How to Deal With Interview Stress?
How to Manage Stress & Improve Sex Life?
How to Reduce Stress While at Work?

Read More »»