Running reduce hypertension

Running reduce hypertensionHow are high blood pressure and exercise connected?

Regular physical activity makes your heart stronger. A stronger heart can pump more blood with less effort. If your heart can work less to pump, the force on your arteries decreases, lowering your blood pressure.

Becoming more active can lower your systolic Running reduce hypertensio blood pressure— the top number in a blood pressure reading — by an average of 4 to 9 millimeters of mercury (mm Hg). That’s as good as some blood pressure medications. For some people, getting some exercise is enough to reduce the need for blood pressure medication.

If your blood pressure is at a desirable level — less than 120/80 mm Hg — exercise can help prevent it from rising as you age. Regular exercise also helps you maintain a healthy weight — another important way to control blood pressure.

milk is good for health

Milk’s healthfulness depends on the individual and the type of milk being consumed.

milk is good for healthPasteurized milk that is high in protein, low in fat, and free of unnecessary additives can be healthful for many people. Flavored milks that contain as much sugar as a can of soda are not.

Present-day cow’s milk is not a single product. It can be fresh or long-life, fat-free, lactose-free, fortified with added omega-3s, hormone free, organic, raw, among other options.

9 Situations When Drinking Water Should Be Strictly Avoided

Few people go to the gym or eat dinner without drinking some water. However, too much fluid consumption can lead to some serious heath issues. It’s always a good idea to cut down excessive liquid intake during the day than to deal with the possible side effects.

We decided to find out when drinking water can actually be harmful. As a bonus at the end of the article, we’ll tell you what will happen to your body if you drink too much liquid during the day (spoiler alert: nothing good will come out of it).

1. Right before bed


There are at least 2 reasons why you should avoid drinking water before sleeping:

  • Drinking water before bed can possibly result in interrupted sleep. There’s a good chance that you’ll need to urinate during the night more and it may take a longer time before you are able to fall asleep again.
  • Our kidneys work slower at night in comparison to the daytime. That’s why you may notice some facial and limb swelling in the morning. Drinking water can increase these symptoms.

2. During an intense workout


According to scientists, excessive water intake during exercising can have negative side effects. During an intense workout, a person’s body temperature rises causing them to feel hot. But drinking too much water to cool down during a workout can cause electrolyte depletion.

As a result a person may suffer from:

  • headache
  • nausea
  • dizziness

Moreover, excessive liquid intake can be dangerous for people with heart diseases as it increases heart strain.

That’s why doctors recommend drinking water only after a workout.

3. If your urine is colorless

 If your urine is colorless

Completely clear urine is a sign of over-hydration. If you have colorless urine, you probably drink too much water during the day even if you don’t feel thirsty. This over-drinking can lead to low sodium levels that result in some serious health problems including a possible heart attack.

4. To wash down spicy food


You should never drink water after eating hot peppers as the burning sensation is caused by a molecule called capsaicin. Since capsaicin a non-polar molecule, it can be dissolved only in other non-polar substances like milk.

If you wash down hot peppers with water consisting of polar molecules, it will allow the capsaicin to spread throughout the mouth and gullet and will only make the situation worse.

5. Right before, during or after having a meal


Drinking while eating can cause indigestion. This happens because our mouths produce saliva with enzymes that are essential for a healthy digestive process.

Drinking during meals leads to a decrease in salivation and for that reason, undigested food piles up in your body and may become toxic even if you’re eating healthy foods. Keep in mind that consumption of cold water or alcoholic drinks makes the situation even worse.

6. When it comes from a garden hose


Even if a hose is connected to a pipe with a clean water system, the elements from the pipe itself can be dangerous for your health for the following reasons:

  • Organotin disrupts the endocrine system
  • Antimony is linked to liver, kidney, and other organ damage
  • Phthalates can lower intelligence and cause behavioral changes

7. When it contains artificial sweeteners


This advice will come in handy for people who are trying to lose weight. Artifical sweetenersenhance an appetite and can lead to weight gain.

Note that water with lime or lemon juice can contain these elements as well.

8. Water that comes from the sea


Everyone knows that you should avoid drinking sea water but few people know why it is harmful your health.

First of all, most coastal waters contain pathogenic human viruses. That’s why if you accidentally get some water in your mouth while swimming you should spit it out immediately — that is, if you don’t want to spend the whole vacation suffering from a rotavirus and all its nasty symptoms.

Secondly, sea water contains a tremendous amount of salt and our body needs a lot of pure water to get rid of it. That may result in serious dehydration.

9. If you’ve already had lots of water throughout the day


We have already mentioned this advice, but would like to remind you that excessive liquid intake leads to low sodium levels and unpleasant side effects.

Besides, drinking too much water is harmful for your kidneys as it prevents them from doing their job and regulating important components in the blood.

<h3>Bonus: What will happen if you drink too much water?</h3>

Drinking too much water can result in a disease called hyponatremia. Doctors recommend to take this seriously as it can put your life at risk.

Patients diagnosed with hyponatremia suffer from:

  • seizures
  • confusion
  • dizziness
  • depression

The situations mentioned above shouldn’t be a reason to reduce the amount of liquid intake to the bare minimum since water is essential for normal bodily functions. Still, it’s better not to go to the extreme and keep any over-hydration under control.

7-Day Diet Meal Plan to Lose Weight: 1,200 Calories

mealplan for weight loseThis 1,200-calorie meal plan is designed by EatingWell’s registered dietitians and culinary experts to offer healthy and delicious meals for weight-loss. We’ve done the hard work of planning for you and mapped out seven full days of meals and snacks.

The calorie totals are listed next to each meal so you can easily swap things in and out as you see fit.

Note, this meal plan is controlled for calories, fiber and sodium. If a particular nutrient is of concern, consider speaking with your health care provider about supplementation or altering this plan to better suit your individual nutrition needs.

yoga to reduce weight

lose-weightWhat is an asana?
Asana is roughly translated from Sanskrit as “pose” or “posture.” This simply means a “yoga pose.”

The literal translation actually means “to be in a comfortable seated position.” This comes from the branch of yoga called ashtanga yoga, and it refers to the physical exertion and also the mental relaxation that happens in yoga. Practicing these asanas will bring you awareness both internally and externally.

The poses below also have their Sanskrit name beside them.

Many of the poses below have the instructions to “repeat on the other side.” This means that it is a two-sided pose, and it only works muscles in one side of the body at a time. Always repeat the pose on both sides of the body to build strength and flexibility equally in the body.

Wide-Legged Forward Bend (Prasarita Padottanasana)
wide legged forward bend yoga poseTraditionally, your hands should be touching the floor in front of you in this pose, but we like the extra shoulder stretch!

Spread your feet 3-4 feet apart, and bend forward at the HIPS, not the waist. This means that your back should be as straight as possible when you bend, and you should not simply “hunch” forward.

If you’re bending properly, you will actually feel a strong stretch in the hamstrings. Practice in front of the mirror to try to get the correct form.

Hold for 5-6 breaths. If you feel comfortable enough, clasp the hands behind the back. Try to bring them up towards the ceiling to give the arms and shoulders an extra stretch.

Lunge (Anjaneyasana)
lunge asana for weight lossThis is one of the best poses for stretching the hips. Many people tend to have tight hips from sitting in front of a computer all day. It will also help increase your flexibility for the splits if that happens to be one of your goals.

Keep in mind that your hands can be wherever you want them to be in this asana, and their location often determines what muscles you are stretching.

If you raise the arms up and tilt them backward, you will bring this stretch into the back as well as the hips. You can also bring the arms down to your sides and behind you a bit to stretch the lower back. The third option is to rest them on the knee in front of you, although you won’t get as deep of a stretch in the hips.

Make sure your front knee is as clos

American College of Cardiology

The ACC’s Strategic Plan positions the College and its members for success in achieving the ACC’s mission to transform cardiovascular care and improve heart health. As the ACC completes implementation of the current Strategic Plan (2014-2018), the College has already begun the process to build an effective and comprehensive strategy that will chart the course from 2019 through 2023.

6 simple tips to reduce your blood pressure

If you suddenly find yourself with high blood pressure (hypertension) under the new guidelines from the American Heart Association and the American College of Cardiology, you might be wondering what to do. The guidelines, which were released in November, lowered the definition for high blood pressure to 130/80 from 140/90 millimeters of mercury (mm Hg), meaning more women now meet the criteria for stage 1 hypertension.

While you shouldn’t shrug off the change, there’s also no need to panic. “Obviously, nothing happened overnight inside a woman’s body or to her health with the release of the guidelines,” says Dr. Naomi Fisher, director of hypertension service and hypertension innovation at the Brigham and Women’s Hospital Division of Endocrinology, Diabetes, and Hypertension, and associate professor of medicine at Harvard Medical School.

The change, however, should spur you to take your blood pressure seriously. “These guidelines have been long anticipated and are very welcome by most hypertension experts. They may seem drastic, but in putting the knowledge we’ve gained from large trials into clinical practice, they will help thousands of people,” says Dr. Fisher