High blood pressure is also known as hypertension. It is a long term medical condition where the blood pressure in the blood vessels remains raised. Hypertension by itself doesn’t usually cause symptoms. However, long-term hypertension contributes to a number of heart diseases. 90% of cases of high blood pressure are due to genetic reasons or an unhealthy lifestyle. The other cases are due to other underlying diseases.
The normal blood pressure is 120/80 mmHg. When the blood pressure exceeds a reading of 140/90 mm Hg, it is categorized as hypertension. The following are lifestyle modifications that can help control hypertension without medication.
Lose the excess weight
Blood pressure frequently increases with weight. Being overweight can also result in a condition called sleep apnea. This further leads to raised blood pressure levels. Weight loss is probably the most efficient way to control changes in blood pressure. Losing as little as 10 pounds can help control blood pressure.
Exercise regularly
Regular physical exercise can reduce one’s blood pressure by up to 9 mm Hg. However, consistency is essential. If the exercising is stopped, the blood pressure may shoot up again. If you have mild hypertension, exercise will prevent it from advancing to the extreme stages. Also, if you have hypertension, exercise will help bring the pressure back down and keep it in check. The most successful exercises for controlling blood pressure are cycling, walking, and jogging.
Follow a healthy diet
A diet rich in vegetables, fruits, whole grain, and low-fat dairy products can bring down the blood pressure by 14 mm Hg. This is known as the DASH diet (Dietary Approaches to Stop Hypertension). These are some home remedies that have blood pressure lowering properties. They can be seamlessly incorporated into the diet.
– Hibiscus tea
– Coconut water
– Garlic
– Melons
– Cod liver oil
Reduce sodium in your diet
The smallest reduction in sodium can reduce blood pressure by 9 mm Hg. This varies with people of different ethnic groups.
Limit alcohol consumption
Alcohol can be both beneficial and bad for health. In small quantities, it could lower blood pressure by 4 mm Hg.
However, consumption of too much alcohol can have adverse effects on the blood pressure and the system.
Quit smoking
Every cigarette smoked instantly raises the blood pressure for a few minutes. Quitting helps bring the blood pressure back to normal. When people quit smoking, regardless of age, there is a noticeable improvement in blood pressure.
Reduce caffeine consumption
Caffeine can cause a rise in blood pressure by 10 mm Hg in individuals who are not accustomed to it. People who drink too much coffee regularly, are more prone to hypertension.
Reduce stress
Prolonged stress is a contributing factor to high blood pressure. The solution to this is to take some time and identify the stress causing factor and take steps to eliminate it. Exercise, yoga, and meditation have been found useful in managing stress.
Regularly monitor the blood pressure
Home monitoring helps keep tabs on the effects of the lifestyle modifications. Consult a doctor regularly and check get your blood pressure checked.
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FAQ’s on Social Security account answered
Read moreCreating a ‘my Social Security’ account not only helps you plan for your retirement, but it also has numerous practical benefits too. Prime among them are requesting for a Social Security card replacement and checking the status of your application/ appeal. Creating ‘my Social Security’ account is the first step in the process of applying for a Social Security card replacement online.
In case you’ve lost the card, a replacement may be needed in few instances where you need to show the card. In most cases, as long as you remember the number and quote it correctly, it’s enough. If you feel a replacement card is a must, ssa.gov website has all the pertinent information on procuring one.
To apply for a replacement card:
- The first step is getting the necessary documents in order. You are required to provide a document that proves your identity (driver’s license, passport or any state issued ID proof). All documents have to be originals or copies certified by the issuing agency.
- Fill the application (SS-5) and along with the original documents, send it by mail to your local office.
- The replacement card is delivered within ten business days.
Pertinent facts on card replacement:
- Your Social Security card can be replaced up to 10 times in your lifetime and up to 3 times in a year.
- These limits do not apply to legal name changes and modifications in immigration status.
- If you can prove that the card is needed to prevent a significant hardship (victim of domestic violence or identity theft), the limit is not applicable.
In growing number of states, a replacement request can be placed online as long as you’re not seeking a name change or any other change in your card. It is a safe and convenient process, and the information you enter is protected. Built in features can confirm your identity and detect fraud. Once the account is set up, just follow the simple steps listed to apply for a replacement card.
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Sjogren’s Syndrome- Causes and Symptoms
Read moreWith the progress in medical science, people are hoping that one day, even the most formidable of the diseases can be cured. When we know what causes that particular disease, only then can an antidote for the same be developed. There are still a plethora of diseases the cause of which is yet to be determined. However, though we are supposed to lead our lives with such long-term diseases, we can definitely take measures to control it.
Sjogren’s syndrome is one such disorder that the affected person has to learn to coexist with for their lifetime.
What is Sjogren’s Syndrome?
Sjogren’s Syndrome is an autoimmune disease that affects an individual when their immune system goes haywire and starts attacking the normal cells in the body instead of the bacteria and viruses that pose as the real threat. It is a lifelong disease, and since there is no proper method to cure Sjogren’s Syndrome completely, people resort to methods to adapt and coexist with the disease. Usually, Sjorgen’s Syndrome accompanies other autoimmune diseases like rheumatoid arthritis or lupus.What are the causes of Sjogren’s Syndrome?
Though the causes of Sjogren’s Syndrome remain a mystery, it has been identified that some bacteria or virus is known to trigger this disorder. It disrupts the functioning of the immune system, causing the white blood cells to attack healthy cells especially in the glands that produce saliva and tears. Even though the cause of Sjogren’s Syndrome remains unknown, the symptoms of the same become more prominent unless they are treated.What are the symptoms of Sjogren’s Syndrome?
- As mentioned earlier, Sjogren’s Syndrome causes the immune system to attack healthy cells and glands that produce saliva. As a consequence of the same, the production of saliva is affected. The individual suffering from Sjogren’s Syndrome experiences dryness in the mouth. The mouth has a chalky feeling, and he may experience trouble chewing and swallowing food. Also, the dryness of the mouth results in yeast infections.
- Sjorgen’s Syndrome also affects the glands that produce tears. This will leave the eyes dry. Dry eyes are more prone to burning and itching sensation. Unless this condition is treated with eye drops and other medications, it will affect the person’s cornea. If left untreated for quite some time, it can have an adverse impact on one’s vision.
- The effect of Sjogren’s Syndrome isn’t limited to the mouth and eyes; it can affect other parts of the body such as throat, skin, lips or nose. Also, since the immune system wages war against the glands in the body, there are chances that the glands in the face and neck might swell up.