Getting and Staying Well – Healthy Habits that Endure

If you have been ill then naturally you want to get well. But you do not just want to get better, you also want to maintain your health once you reach that point. Let us look at some useful suggestions for getting well and from there, staying well.

To take stock of your health you need to speak up and make sure that you are heard! Ask questions of your healthcare provider in order to understand the health issues that you are facing. An informative question and answer session will make it possible for you to get better results.

Make an effort to always keep your appointments as scheduled. Every one of the visits you have with whatever type of practitioner you are seeing builds on the one before it and gets you one step closer to a better level of maintenance for your health.

Move your body however, whenever and wherever you can! Physical activity is important because the body was designed to move. Whether you walk, bike, dance, skate, work out at the gym or play a team sport, move your body often as this improves your health and makes you more flexible.

Massage is very therapeutic for your body and your mind. It can relax your muscles and joints and it is very good for the psyche. Get a massage as often as you can to relieve stress in your body.

Better nutrition is essential to helping you to get better and to stay better. You will heal faster if you provide your body with the necessary raw materials. Eat a healthy and well balanced diet every day. Commit yourself to eating the healthiest foods that you can afford. Buy local produce and start your own garden if that is a possibility for you. Eat as much “raw” fruits and vegetables as you can as this is the best way of getting nutrients into your body.

Drink more water. Your body is made up of mainly water. You lose water frequently through sweat, urine and tears so you need to replenish it every day. It is imperative that you consume enough water every day. If you eat lots of raw foods – not meats – then you’ll get a lot of your water requirements this way.

So many people do not get enough sleep every night. Are you one of them? Restful slumber is important for your health and well-being. It is rejuvenating and restorative for everyone. You need to get enough sleep every night so your body can make the repairs it needs to make. During sleep the body works to heal itself.

Cut back on the caffeine you consume. Just like other drugs, caffeine is a drug that affects your nervous system. You need to drink less coffee and fewer soft drinks. Caffeine as well as many of the other harmful ingredients found in soda pop has been linked to numerous health problems. Drink less soft drinks or preferably give them up all together.

Stop smoking to improve your health and to remain on the positive health track. The health risks involved in smoking are well documented. It is never too late to quit.

Drink alcohol in moderation. When you do so you can enjoy the health benefits but heavy drinking will negatively impact your health and the efforts you are making to get well and stay well.

Samantha

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How to Lower Your High Blood Pressure Naturally

You have high blood pressure and your doctor wants to put you on medication to bring it down. You hesitate because you know that you will end up taking this medication for the rest of your life. What are your other options?

If you suffer from high blood pressure, also sometimes referred to as hypertension, then finding ways to reduce it naturally can do your body a world of good. It helps to know that high blood pressure (HBP) is a medical condition that can be prevented if you take the proper steps to control it. Finding natural ways to lower your blood pressure is important because when it remains elevated for long periods at a time it can lead to heart attacks, strokes, kidney failure, aneurysms and a decline in cognitive function.

Shed Pounds:

The first thing you must do to lower your high blood pressure naturally is to lose weight if you’re obese or carrying in excess of 50 pounds. Weighing too much is not good for your blood pressure in any way! Eat less, eat healthier and start a regular exercise program.

Patients who suffer from hypertension who start walking briskly for at least 30 minutes a day, preferably at least five times a week (and more if possible) help their heart to work more effectively. This is because the heart does not have to work as hard to pump blood through the body and it uses its oxygen supply more efficiently. Challenge your heart a bit every day and this will help to strengthen it. Of course before starting any exercise program talk to your primary care physician. For a gentle program consider Dr Al Sears PACE Exercise Program – more here.

Natural Health Practices:

Practice deep breathing, yoga, tai chi or meditation. These natural health practices are remedies for high blood pressure because they reduce the level of stress hormones in the body which in turn makes it easier for you to relax. It also helps to learn to breathe from your diaphragm instead of your chest. Inhale as deeply as you can to allow your belly to expand a ball and then let it out. Just feel the tension leave your body. Your blood pressure will thank you for it!

Healthy Diet:

A lower blood pressure diet should include foods that contain plenty of the mineral potassium. As a natural way to lower blood pressure potassium-rich foods such as bananas, tomatoes, sweet potatoes, orange juice, cantaloupe, peas, kidney beans and honeydew melons win top marks.

Potassium can also be found in dried fruits. Examples of these include prunes and raisins. To naturally lower blood pressure you should try to keep your potassium levels around the 2,000 to 4,000 mg mark.

Here is an enjoyable way in which to improve your blood pressure; health- indulge in delectable dark chocolate. Chocolate of the dark variety (not milk chocolate) is composed of a healthy substance called flavanols that keeps the blood vessels strong and elastic. Eat no more than ½ ounce at a time as chocolate is high in saturated fat. Choose a variety that contains approximately 70 percent cocoa or more. This will help lower your blood pressure naturally.

Becca

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Stress Driving You Crazy? – Ways to Stress Less – Part II

This is the second part of my series on stress, you can read Ways to Reduce Stress in Your Life – Part I here.

Eliminating all forms of stress from your life is not possible but what is possible is finding ways to relax and calm yourself. To fortify yourself against the stressors that come your way and to keep tension at a manageable level you need to find effective ways to cope. In part one we offered some help in this area and now in part two we offer more tips.

If you like to take walks for exercise then you are already doing a world of good for your mental health as well. Walking is an excellent stress buster because it quiets and calms the mind. If you are not a walker but yet you seem to have stress invading your life constantly then adding a 20 to 30 minute walk to your daily life can help you out tremendously when it comes to reducing anxiety and stress.

Walking in general is good even if it is done on an indoor or outdoor track but walking outdoors such as in a local park is even better. According to a recent study done in Japan walking outside, especially in a forest setting can be an excellent way to cope with chronic stress. There is something about nature, trees and streams that can benefit those who are consumed by stressful thoughts.

Having an animal for a companion or a few of them can help to relieve stress. In fact it is one of the many benefits of having a pet.

Whether you have a dog, cat, guinea pig, rabbit or bird he or she can help to reduce the stress you are feeling. Studies have connected owning a pet to having lower triglyceride and cholesterol levels. One study had subjects watch 10 to 15 minutes of cute films about animals. Following the viewing the volunteers were found to have lower heart rates and blood pressure and found to be much less anxious.

Having a room with a view can help to turn stress upside down. Studies have shown that students who have seats near windows recover quicker from performing stressful tasks than do those who sit facing blank walls or even those looking at a  screen or picture of a nature scene. Next time you feel overcome with stress step away from your computer or take yourself away from the problem at hand and spend a little time glancing out the window.

This can also help to clear your mind, relax your body and bring your heart rate down to where it should be. If you do not have a window view from wherever you do most of your work then try to do something to change that. If you cannot then at least do some window gazing during your breaks.

Music is good for the soul. It can also lift your spirits and make your troubles seem thousands of miles away. When stress seems to be winning in your life listen to some relaxing music of your choosing. Everyone has different tastes in music. Listening to tunes that are mellow in nature can slow down your breathing and your heart rate and make you feel so much better. Find what suits your musical style and then listen to it to your heart’s content when stress is building in your life.

Let the music soothe your senses.

Samantha

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Saving Face Every Day

When it comes to your face you need to take care of it because it cannot and will not take care of itself.

Here we offer you some face saving tips that can help you in your quest to save face today, tomorrow and every day!

There are three S’s that are considered to be an evil trio when it comes to your facial skin and the aging process. They include smoke, stress and sun. All of these factors can play a dramatic role in the number of wrinkles that you have on your face as well as the severity of them. If you smoke give serious thought to quitting. If you live with a great deal of stress then find ways to effectively cope with it. Always use sunscreen when you are exposed to the sun.

When it comes to sun protection, choose a SPF of at least 30. If possible avoid direct sunlight, particularly between the hours of 10AM and 4PM. A great deal of skin aging has to do with too much exposure to the sun’s harmful UV rays. Not only do you need to wear sun block but you should use a quality antioxidant skin cream that will protect you from the acceleration of the aging process as well as the development of melanoma.

By doing these things your face should not age as quickly.

Exercise on a regular basis as this helps to maintain good circulation. It is recommended that you get at least 30 minutes of exercise per day. Moderate exercise is not only good for the skin but it also improves the health of your cardiovascular system, improves your immune system function, controls your weight and protects you from many age related and degenerative diseases.

Your teeth are not just there for chewing purposes or to give you a pretty smile.

Your teeth, as well as your jaw bone, works in unison to hold your facial skin in the correct position. For this reason you need to take good care of your teeth and gums. Make your oral health care a top priority in your life. Do what you can at home but also see your dentist on a regular basis.

Remember that the basics count for a lot when it comes to the health of your skin. Stay hydrated by consuming enough water every day. Do not allow your body to become dehydrated. In the same way get the sleep you need. Most people need in the range of seven to eight hours on a daily basis.

Eat a balanced diet that includes fruits and vegetables as well as nuts and seeds. Eat blueberries to help your face stay young. Blueberries are choked full of antioxidants that are able to fight free radicals that damage the skin.

Introduce flaxseed oil to your diet if you have not already. Flaxseed oil is one of the richest vegetable sources of omega-3 fatty acids and is important in keeping the skin well lubricated, supple and youthful in appearance.

Say no to alcoholic beverages (or at least cut back on them). Alcohol has a dehydrating effect on the body that can also affect the skin. It also adds toxins to a body that is already dealing with chemicals from the air and from food. If you absolutely cannot go without alcohol then choose red wine which contains some beneficial antioxidants.

Samantha

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Five Ways to Manage Stress in Your Life

Even if you were suddenly to be living your dream life there would still be stress to deal with!

Yes, even those in the fairy tales of your childhood days still experienced stress, only they probably did not define it as such! Here are five ways to bring the stress you are experiencing way down.

1. Exercise on a regular basis. Do not think of physical activity as something you only do once in a while or every second Saturday afternoon but get out and get moving as often as your schedule allows. It is best to choose exercises that are non-competitive in nature. If you do not like to exercise alone then choose something that you can do with a family member or friend.

Vary the type of exercises you do and set reasonable goals for yourself. Studies have shown that aerobic exercise releases endorphins in your system which makes you feel good and can contribute to a more upbeat attitude.

2. Eat healthy and drink as sensibly as possible. Do not devalue the role that eating nutritiously can play in your busy life. We are often tempted to eat too much (and to eat too many of the wrong foods, i.e. fatty, fried or sugary foods) when we are feeling overwhelmed by stress. The same goes for alcohol consumption. This actually can make stress worse. Be smart and sensible about what you eat and drink!

3. Let go of the feeling that you must be in control of everything. Wouldn’t it be great if everything was within our control? Perhaps it would but it is not so accept that reality of life. Take responsibility for the things you do and let the rest go. It is exhausting trying to control the uncontrollable and you will not be successful at it anyway. Let go of futility and just live your life!

4. Be realistic in your expectations of yourself and others and set goals that you can reach. There is nothing wrong with setting the bar high but if you set it to a place that is unattainable then you are likely to get discouraged and to abandon whatever it is you are pursuing. We all have potential but we all have limitations as well. Do not lose sight of this when it comes to yourself and to others.

5. Developing effective time management skills can help to reduce the stress you are feeling. If you feel that you do not have enough time for the important things in your life such as family and friends then take a close look at how your spend your days. You may find that there are things you do that you can reduce or eliminate all together in order to concentrate on what matters most to you.  Look for meaning in your life and remember that being busy and being happy and fulfilled are not the same things.

I have some more to share so look out for my next post where I’ll share even more ways to reduce stress in your life.

Becca

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