Hypertension or high blood pressure is defined as the high blood pressure in the arteries. Also known as the silent killer, high blood pressure can lead to several heart problems like heart attack, cardiac arrest and even kidney diseases. High blood pressure can be due to obesity, unhealthy diet, excessive smoking and drinking and lack of physical activity. Mild to moderate hypertension can be treated by a healthy diet, weight management, active lifestyle and alcohol restriction. In some extreme cases hypertension needs to be treated with medicines and a healthy lifestyle. Majority of high blood pressure patients are obese. Weight loss can lead to lowering of blood pressure. So it is very necessary to achieve and maintain body weight for your overall health.
Have a look at some simple tips which can help manage high blood pressure:
- Regular physical activity
One should engage in regular physical activity for at least 30-40 minutes everyday. Physical activity is extremely important for your overall health. It not only helps in weight loss but will help keep you fit and healthy. Include any sort of physical activity in your diet. It could be running, jogging, swimming or playing any sport.
- Restrict alcohol and cigarette smoking
Since excessive cigarette smoking and alcoholism can lead to high blood pressure. People who smoke and drink regularly should avoid it. Excessive intake of alcohol can lead to weight gain.
- Limit junk food from your diet
Junk and fatty foods have a lot of calories and can make you put on weight. Also, these foods are high in fats and have no nutritional value. Therefore, you should limit the intake of these foods at all costs. Look for some healthier options instead and try eating home-cooked food.
- Include fiber and proteins in your diet
Fiber and proteins are two extremely essential nutrients for quick weight loss. This is because these two nutrients can help curb hunger pangs and promote fullness.
This in turn helps you to prevent overeating in the next meal. Therefore, you must include fruits and vegetables, eggs, chicken, healthy nuts and seeds, fish and dairy products in your diet.
- Avoid sweetened beverages
Yet another reason to avoid sweetened beverages! Sugary drinks, canned juices and sweetened beverages are loaded with harmful chemicals and artificial sweeteners.
These can make you gain weight. Therefore, you should avoid these drinks and look for healthy options. Some healthy alternatives include lime water, coconut water and fresh fruit juice.
- Adequate sleep
Many people might not know this but lack of sleep can also lead to weight gain. This is because when you are sleep deprived, you often look for comfort and junk food. These foods have high calorific value and can be an obstacle to weight loss.
Weight Loss Tips Recommended by Personal Trainers
Weight loss is something that we all struggle with. Sometimes we are successful in reducing our weight but more often than not, the number in the weighing scale slowly creeps back up. Most of us have already tried the latest diet trend in the hopes that it will lead us to a better looking us, but then, life happens and we forget that we are on a diet or that we feel frustrated with the lack of results. Still, we keep on finding ways to get rid of the excess pounds that we are carrying. With that being said, it might be a good idea for us to stop for a while and take stock of what personal trainers have got to say about losing weight. Who knows? We might pick up a thing or two about their weight loss tips that we can apply in our day to day lives. Here are some suggestions that you might want to consider.
Stay away from booze and sugar
If you really want to lose weight then ditch the sugar and booze. These two are known to be calorie-laden which is why they contribute to weight gain. If you can’t stay away from drinking alcoholic beverages, you can limit to a glass for girls and two glasses for men. As for the refined sugars, there are natural sweeteners available such as honey and stevia.
Don’t go more than 3 hours without eating
Although the exact science for this is still being studied, it appears that eating snacks in between meals can help keep your blood sugar levels steady. This means that your energy level will remain stable throughout the day and less sugar or carb binges which can cause weight gain on your part.
Mix your exercises up
Another tip that personal trainers have given with regards to losing weight is to mix your fitness routine as much as possible. Sticking to the same program for months will cause you to hit a plateau in your progress which can make you feel frustrated with the lack of improvement. A better option would be to mix your exercises so that your muscles will remain guessing as to which muscle group will be tested. The best part is that you are constantly strengthening and conditioning your muscles for a more even looking physique.
Drink plenty of water
Who would have thought that even the simplest act can do your weight loss goal a whole lot of good? Drinking water constantly can help flush the toxins from your body while ensuring that your skin remains properly hydrated. Water can also help improve digestion so that your body will be able to absorb nutrients from the food that you eat better.
These are just a few tips that you might want to consider the next time you are planning on shedding weight. What’s great about these fitness tips is that they are simple enough to follow but will get you amazing results in no time.
Study: Dietary supplements won’t help you live longer
Doctors at Tufts University in Massachusetts, the US, say it’s pretty clear that supplement use has no benefit for the general population and is not a substitute for a healthy balanced diet.
Their research found that vitamins A and K, magnesium, zinc and copper were linked to a lower risk of death from heart disease or stroke — but only when they came from foods, abc7news.com wrote.
Coauthor Fang Fang Zhang, an associate professor of epidemiology at the Tufts University Friedman School of Nutrition Science and Policy, said getting nutrients in the right quantities from food was associated with a longer life.
In fact, Zhang said some supplements even appear to have health risks. People who took high doses of calcium supplements had a 53 percent higher risk of dying from cancer than people who were not taking supplements,
However, if you have been diagnosed as deficient in a certain nutrient, don’t stop taking it without talking to your doctor first.
The research team used data from 30,000 US adults who participated in a National Health and Nutrition Examination Survey from 1999 to 2010.
The research was published in the Annals of Internal Medicine.
Whitening products may damage teeth:Study
Teeth whitening products – that promise to make your smile brighter – may also be causing tooth damage, a study has found.
Scientists at Stockton University in the US found that hydrogen peroxide, the active ingredient in over-the-counter whitening strips, can damage the protein-rich dentin tissue found beneath the tooth’s protective enamel.
The tooth is made of three layers: the outer tooth enamel, an underlying dentin layer and connective tissue that binds the roots to the gum.
Most studies of whitening strips have focused on tooth enamel, which contains very little protein.
The team focused on dentin, which makes up most of the tooth and has high levels of protein, most of which is collagen.
It is well established that hydrogen peroxide can penetrate the enamel and dentin. Previous work by the researchers showed that collagen in the dentin layer decreased when teeth were treated with whitening strips.
“We sought to further characterise what the hydrogen peroxide was doing to collagen. We used entire teeth for the studies and focused on the impact hydrogen peroxide has on the proteins,” said Kelly Keenan, associate professor at Stockton University.
The researchers demonstrated that the major protein in the dentin is converted to smaller fragments when treated with hydrogen peroxide.
In additional experiments, they treated pure collagen with hydrogen peroxide and then analysed the protein using a gel electrophoresis laboratory technique that allows the protein to be visualised.
“Our results showed that treatment with hydrogen peroxide concentrations similar to those found in whitening strips is enough to make the original collagen protein disappear, which is presumably due to the formation of many smaller fragments,” Keenan said in the statement.
The researchers point out that their experiments did not address whether collagen and other proteins in the teeth can be regenerated, so it is unknown if the tooth damage is permanent.
Next, they plan to further characterise the protein fragments released when collagen is treated with hydrogen peroxide and determine if hydrogen peroxide has the same impact on other proteins in the teeth.