HIGH BLOOD PRESSURE
Hypertension and obesity is a great problem in our life now, men and women may find here some useful hints to control it without least dependence on drugs.
Using oral contraceptive pill, discontinue it and see the result – if your BP still remains high, you may reduce it permanently without dependence on drugs. Some suggestions are here.
The main reason for being overweight is more calories being consumed than used. It is important to live life in energy balance. If you need to lose weight, your calorie intake must be less than the calories you burn. Regular exercise and eating a balanced diet will help you to stay fit and burn more calories. Avoid fad diets that offer unrealistic results and encourage eating (or not eating) specific foods.
Extra weight means that the heart has to work harder to supply blood to the body. It significantly increases the risk of heart disease and stroke. In children, excess weight means they are three to five times more likely to suffer a heart attack or stroke before they reach 65. Excess weight also increases the likelihood of developing other problems, which contribute to the risk of heart disease and stroke. An overweight person has a 2-6 times greater risk of developing high blood pressure. The level of cholesterol is affected by the amount of saturated fats eaten every day and if you are overweight you are at greater risk. About 80% of people with diabetes are overweight.
One’s health is at risk not only by the amount of body fat one has, but also by the location of the fat. If you tend to gain weight mostly in the waist (stomach) area, then you have an apple shape. Pear-shaped figures tend to gain weight around the hips and buttocks. Apple shapes have an increased risk of heart disease – so they need to take extra care to maintain a healthy weight.
You can also measure your waist just above the navel to know level of risk. If you are over 94 cm (37 inches) for a man and over 80 cm (32 inches) for a woman, you are considered at risk. 102 cm (40 inches) for a man and 88 cm (35 inches) for a woman means you are at even higher risk.
||Calculate your Body Mass Index || |
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| ||The body mass index (BMI) is a statistical measure of the weight of a person scaled according to height. BMI is calculated as the individual's body weight divided by the square of their height. |
BMI is frequently used to assess how much an individual's body weight departs from what is normal or desirable for a person of his or her height. The excess weight or deficiency may, in part, be accounted for by body fat although other factors such as muscularity also affect BMI.
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| Below 16.5 || Severely Underweight |
| 16.5 to 18.5 || Underweight |
| 18.5 to 25 || Normal |
| 25 to 30 || Overweight |
| 30 to 35 || Obese |
| 35 to 40 || Clinically Obese |
| 40 and above || Morbidly Obese || |
of 0.7 for women and 0.9 for men have been shown to correlate strongly with
general health and fertility.
From calculations if you find need to reduce your weight, following tips may help you a lot –
The energy content of 1lb (0.5kg) of body fat is 3,500 calories. So to lose 1lb a week, a 500 calorie 'deficit' is needed each day (7 x 500 = 3,500).
This is best achieved by making small changes to eat fewer calories and be more active. For example, avoid rice, potato, sugar, ice-cream etc., add fruits (salad) and add two 15-20 minute brisk walks (burn 150 calories) for a 540 calorie deficit.
There's no single right way to lose weight. But it's important to do it in a healthy and realistic way. This allows you to get the nutrients you need, feel positive about helping your health and wellbeing, and get on with living your life. It also means you'll be developing new skills and attitudes to help you keep the weight off.
Eat fruits for breakfast - Eating fruits gives nutrition without that heavy, oily, greasy feeling that bothers you even before your day starts.
Feel that with the right skills you can control your weight and that it's a positive thing to do.
Think about which diets (or elements of them) were helpful in the past and which weren't. Use this information to plan helpful changes and avoid past mistakes.
Plan to make small and sustainable lifestyle changes.
Keep a food and thoughts diary to help you identify problem areas and stay conscious of what and why you eat.
Set realistic goals and aim to lose no more than one to two pounds a fortnight.
Eat regular meals, starting with breakfast.
Base your meals on a variety of healthy choices from the main food groups.
Experiment with your low-fat cooking skills.
Eat plenty of fruit and vegetables regularly.
Adopt a flexible rather than all-or-nothing approach to eating.
Be more active more often in your daily life.
Make time for 30 minutes moderate activity most days.
Adopt a balanced diet including plenty of fruit and vegetables, whole grain products, low-fat and fat-free products, unsaturated oils (such as sunflower, corn, rape-seed, olive), and pulses. Restrict your salt and sugar intake. Eat breakfast and make sure to have at least 3 meals per day. Use healthier cooking methods such as steaming, boiling, instead of deep fat-frying and adding extra fat. Avoid sweets and junk food. Drink at least 6-8 glasses of water per day.
Be lured by claims for rapid weight loss offered by quick-fix diets.
Use appearance as your only motivation to lose weight - improved health and wellbeing are also vital.
Give up if you feel you've had a bad day or eaten too much - the lapse isn't the problem, but your reaction to it could be.
Rely on a diet to solve your weight problems. It can provide pointers, but you must develop the skills and confidence to do it for yourself.
Get impatient with gradual weight loss – remember it's more likely to end in long-term success.
The decision to carry out a physical fitness programme cannot be taken lightly. It requires a life long commitment of time and effort. Exercise must become one of those things that you do without question, like bathing, brushing your teeth. Unless you are convinced of the benefits of fitness and the risks of unfitness, you will not succeed.
How often, how long and how hard and what kinds of exercises you do should be determined by what you are trying to accomplish. For health benefits to the heart, lung and circulation perform any vigorous activity for at least 30-60 minutes, 3-4 days each week. Physical activity need not be strenuous to bring health benefits. Moderate-intensity physical activities for 30 minutes or longer on most days provide some benefits. What is important is to include activity as part or a regular routine.
Activities that are especially beneficial when performed regularly include: Brisk walking, stair-climbing, jogging, running, cycling and swimming. Sport activities such as football, basketball that involve continuous running
It is essential to complement healthy eating with regular exercise:
• For adults, even 30 minutes of brisk walking daily will help reduce the risk.
• Children should have 60 minutes of physical activity per day.
• Surround yourself and your family with supportive people who either participate with you or remind you to exercise.
• Decrease family television viewing and increase your involvement in regular family sports and activities.
• Encourage your family and friends to exercise with you.
• Take the stairs instead of the lift, participate or create a physical activity group, park at the far end of parking lot so that you have to walk more.
Once you've reached your target weight, to maintain it you need to keep up the lifestyle changes you've made.