Anticipatory Measures to Prevent Hypertension

Hypertension is a condition brought about by the increase in the force of your blood as it flows through your arteries. High blood pressure is often called a ‘silent killer’, as it does not typically show warning signs until it has done a significant amount of damage to the heart and circulatory system. For this reason, many people live with the condition without knowing. Adhering to the cautionary steps below will go a long way in helping you prevent hypertension.

Measures to Prevent Hypertension

Consistent Workouts

Exercising at least three times a week makes your heart stronger and also reduces your blood pressure. Working out does not necessarily mean being an athlete, just two or three hours a week of moderate exercise is fine – following the NHS guidelines on exercise will play a big part in reducing your blood pressure. It also enables you to maintain a healthy weight. Exercise is critical even with normal blood pressure as it will help reduce the chances of high blood pressure at old age.

Maintaining a Balanced Diet

You should be careful about what you eat to maintain a healthy body. Keeping a healthy diet helps a lot in managing your blood pressure. Your diet should always include fruits and vegetables. Potassium found in vegetables will assist the body to maintain normal blood pressure. It is equally important to control your consumption of calories, excessive fats, as well as sugar.

Controlling Salt Consumption

Studies have shown that maintaining a low sodium diet helps to reduce blood pressure. Therefore, it is important to avoid processed food to help reduce your salt intake. Additionally, avoid adding salt to already cooked food. In a nutshell, try not to take more than 1500mg of salt a day.

Limit Your Alcohol Intake

According to studies, high amounts of alcohol pose a significant danger to your blood pressure. As a result, experts recommend no more than a single drink a day for women and two drinks a day for men. It is healthier to avoid drinking altogether.

Keep to a Healthy Weight

Weight plays a big part in the state of your blood pressure. Studies have shown a link between obesity and the likelihood of suffering from hypertension. Individuals with weight issues should consider the different weight loss regimes that work to normalise their blood pressure. Those with a healthy weight should employ cautionary measures to ensure they don’t add on weight. Experts suggest that you strive to maintain a healthy body mass index. It makes sense to focus on a consistent workout, proper nutrition,  and getting plenty of sleep to help maintain healthy blood pressure no matter your weight.

Avoid Stress

Stress also contributes to an increase in blood pressure. It is crucial to master the skills of stress management as it might be unavoidable. This helps better control your emotional and physical health which in turn enables you to maintain normal blood pressure.

Visiting the Doctor Consistently

It is crucial to visit a doctor a few times a year for checkups, whether sick or not. Hypertension can affect the human body with no visible symptoms. It is, therefore, wise to have your blood pressure checked regularly. In case you have stage 1 hypertension, be sure to take any medication recommended by the doctor and strive to see them at least once every month until your blood pressure normalises and. If other health issues are involved, it is advisable to visit your physicians more frequently so that they can monitor your progress and advise you on the way forward. The information you acquire will also help you come up with a plan on a diet.

With that in mind, you can now easily accept this condition and work towards eliminating it. Ensuring self-discipline while employing the above steps in your daily life will help you lead a life free of hypertension, therefore, avoiding any serious complications.

First Aid Kits….. do you have one?

Having a young family is such a wonderful thing, full of love, laughter and adventure. With that comes the bumps and cuts that children seem to pick up in the strangest of places.

first aid kit

When I had my son 10 years ago, I did a first aid course for babies and children. I wanted to make sure that I was equipped with the knowledge of how to deal with any medical emergencies if they came up. In work I was on of the first aiders so was regularly trained in first aid but it was focused around adults so I wanted to do something for children and babies as little bodies did some slightly different care.

As with most mums I carry around a few plasters in my bag, often they don’t need a plaster but it’s like a little miracle cure. Suddenly the crying and upset has all gone with the addition of a plaster. I also have sachets of calpol in my hand bag and you never know when you need it.

At home we have quite a large first aid kit, medicines, plasters, bandages, sling, saline water, safety pins and sticky tape. I think there might be eye patches in there as well. We also have one for our dogs, believe it or not they have had a few dumps and eye problems that we keep a kit of items for the dogs as well.

Car first aid kits

Since doing my first aid courses, I understood the importance of carrying a car first aid kit like these at all times. So I invested in car first aid kits for both of the cars. We keep them in the boot but they are accessible if they are ever needed. I do get a lot of headaches so I make sure there are painkillers in my car so I can take them if needed.

Although I really hope that I never have to use the kits, I have them ready. Just make sure you check the dates on items in it as things do have used by dates. Although I guess using plaster after its used by date is better than not having one to use.

Do you keep a first aid kit in your car or just in your house?

Types of Walking Pain You Should Pay Close Attention To

Walking is an ideal exercise that can keep your whole body in good shape. For one thing, your joints will significantly benefit from this type of activity. This is because your legs are involved more. You will also become more flexible when you engage in this type of workout. The other good thing about walking is that it helps you burn more calories, as a lot of energy is used in the process of doing this exercise.

mother and daughter walking

Your body burns more calories while walking, which is essential in ensuring you maintain a healthy weight. You should include walking in your fitness program and enjoy all the benefits linked to it. One thing you should do to be more productive with this type of workout is to set a target. You should think about the number of steps you intend to do each day. Devices like pedometers can help you monitor the number of steps you take each day.

 Including legal steroids in your walking exercises can benefit you. There are certain types of steroids that boost your endurance, weight loss, and muscle growth. You can get some at SteroidsFax, a leading online steroids store. Walking has its set of challenges, though. You may start experiencing some pain if you do this exercise too much. Here are some walking pains you should not ignore.

Knee Pain

You may start experiencing severe pain in your knees when you engage in this exercise too much. This usually happens when you take simple steps. Many people ignore this because they think it is just normal pain. You should not underestimate it, though, because it could be a sign of inflammation or a tendon infection.Visit a doctor as soon as possible for an examination.

Back Pain

The other part of your body that may experience some pain after engaging in walking exercises is your lower back area. It is usually a deep, sharp pain which is incredibly uncomfortable. You may ignore it as something slight, but it can worsen with time. The best thing to do when you experience such pain is to visit a doctor to check your condition. Your spine might be affected if you fail to take fast action.

Calf Pain

You may also experience pain in your calf muscles when you engage frequently in walking exercises. This is one part of your body that is very active when you participate in this workout. Such pain happens because of muscle tightness. You could also have atherosclerosis. Seeking medical assistance is essential when experiencing this pain. You can also try to stretch a bit to see if you improve.

Shin Pain

This is a type of pain that occurs as a result of stress on your shin bones. This usually happens when you engage in this workout too much. Do not ignore this by carrying on with your regular walking exercises, as it is important you take a rest to recover. Also, visit a doctor for further examination.