Friday, June 26, 2009

Tip #6 - Exercise your way to lower blood-pressure.

In addition to diet, it's likely that your doctor has also mentioned that
physical exercise can help lower blood-pressure. But did you know that mild
exercise, such as walking, may reduce blood-pressure just as much or even more
than strenuous activities, such as jogging? The good news is that every bit of
activity counts.

A recent statement prepared jointly by the American College of
Sports Medicine and the U.S. Centers for Disease Control and Prevention recommends that you accumulate 30 minutes or more of exercise on most days of the week.

For the American College of Sports Medicine white paper about exercising your way to lower blood-pressure Click Here.

In addition, here are few fun gadgets available on the market that can help you keep track of your activity.

A rather inexpensive pedometer can help you reach your goals counting steps, aerobic steps, distance in miles and calories burned.

  • If you want to be more scientific, you might want to also use a heart rate monitor.

For those who would like the latest gadget in fitness monitoring complete with a calorie management system, take a look at a new device, named bodybugg by the Apex Fitness Group. For more information about the bodybugg Click Here.

Monday, June 15, 2009

Tip #5 - Can your diet help lower blood-pressure?

Tip #5 - Can your diet help lower blood-pressure?

Ok, we are sure your doctor has told you (on more than one occasion) that losing extra weight and eating better can reduce high blood-pressure.

As we know it is "easier said than done," we thought we'd provide you with few facts and tools that can help.
  • If you are overweight, every 10 pound (4.5 Kg) reduction can lower blood-pressure by 5-20 points.
  • Reducing sodium intake for salt sensitive people was shown to reduce BP 2-8 points.
  • Limiting your alcohol consumption to two glasses for men and one glass for women (and light weighted individuals) can lower blood-pressure by 2-4 points.
  • Cutting caffeine can also make a difference.

The "Dietary Approaches to Stop Hypertension" (DASH) project funded by the National Institutes of Health demonstrated that people who adhered to this diet, which is rich in potassium and calcium and limits fat and sodium, were able to reduce BP 8-14 points within just 8 weeks.

To download a NIH pamphlet about the DASH diet Click Here.

For all your medical supplies contact ALL TIME MEDICAL at

or call us tollfree at 1-866-406-3099

Tip #4 - How to deal with

Tip #4 - How to deal with"blood-pressure elevating" stress.

It is common wisdom that stress can momentarily elevate your blood-pressure. In fact, many scientists believe that our highly stressed modern way of life is one of the underlying causes of high blood-pressure (hypertension).

Risks increase over the long term

According to the Mayo Clinic on High Blood Pressure, "The effects of acute stress are usually only temporary. However, if you experience stress regularly, the increases in blood-pressure that it produces over time damage your arteries, heart, brain, kidneys and eyes -- just as with persistent high blood-pressure. This cumulative effect of stress often goes unrecognized until it manifests itself as a serious health problem."

So what can be done about it?

To reduce stress, relaxation is always recommended, however in most cases it is impractical. Here are some suggestions you can try instead:

  • If you are about to embark on a stressful situation (i.e. phone call, walking into the boss's office), take a few deep breaths and exhale slowly. While this simple breathing maneuver will not provide a sustained reduction, it can certainly reduce the temporary BP elevation, which is important in itself.
  • Practicing meditation, yoga and other techniques which incorporate slow breathing exercises enable better coping with stressful events and in some cases even lower blood-pressure.
  • RESPeRATE is both proven to lower blood pressure and indicated for the reduction of stress.
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