Category Archives: Blood Pressure

Winter Skin Care

It’s everyone’s dream in the dead of winter: to have dewy skin that’s immune to the effects of icy temps, whipping winds, and Sahara-like heating. Good luck with that, right? “The air is frigid and dry outside, and any kind of indoor heat leaves it even more parched. Your skin’s protective barrier cracks, making it less able to repair itself,” says San Francisco dermatologist Katie Rodan, MD. “It becomes a vicious cycle unless you do something to prevent it—or treat it fast.” Here is the guide to protecting your most moisture-starved parts so you can stay soft and smooth all season long.

  1. Cool your jets 

Reduce that steamy shower temperature – no matter how good it feels. Hot water + cleanser washes away your skin’s natural oils as thoroughly as hot water + detergent washes grease from your dinner plates. Squeaky clean is great for dishware, not so great for skin in winter.

  1. Face facts 

Moisturizer does not moisturize. Most formulas are a blend of water and emollients, but their role is really to prevent or slow moisture’s escape from the skin’s surface.

  1. Buff up 

Exfoliate regularly to help lagging cells get out of the way so skin can soak up moisture more easily. A scrubby glove or plain white granulated sugar in the shower will do the trick body-wise. On the face, a mild scrub is great every few days to get rid of surface flakes. Gentle chemical-exfoliant skincare such as Nip + Fab Glycolic Fix Extreme Night Pads or Indeed Retinol Reface will keep flaky skin at bay and soften fine lines as well.

  1. Pat down 

Don’t rub the water away after your shower – you want to dab or pat off the excess instead, so you leave a little extra moisture on the skin. Then lock it in with lotion right away. (Skin’s hydration boost from your shower lasts only about three minutes without lotion, fyi.)

  1. Layer layer 

If you can’t take heavy textures on your face, consider a serum followed by a lighter-weight cream. The most potent part of any skincare ritual, serums consist of small molecules that the top layer of skin can absorb. Apply first, so your face cream can then serve as a protective barrier to trap the serum molecules against your skin.

  1. Put oil on water 

Oil doesn’t “moisturize” any better than cream does. But applied over dampness, it helps keep some of that extra water in the top layer of the epidermis. It’s also a great layering option especially for dry complexions desperate for oil as well as water.

  1. Skip fragrance 

Skin prone to dryness tends to be sensitive, and can react negatively to skincare scent, whether synthetic or natural. In the slideshow above, if the product is fragrance-free, I’ve said so.

  1. Consider ingredients 

Ceramides, glycerin, mineral oil (aka paraffinum liquidum), colloidal oatmeal, and petrolatum are all excellent for tempering extreme dryness in winter. See ingredient details in the slideshow above.

To protect your body from the cold, you stocked up on pom-pom hats, Muppet furs, and parkas. But what should you be doing to protect your skin? These tips offer the best solutions to transition your skin care from fall to winter. Remember the truth about face oils, the trick to picking the right winter moisturizer, and the reason you need a pan of water in your apartment and you’ll have a perfect winter skin.proper-winter-skin-care.png


Lower Your Blood Pressure

If you’ve been diagnosed with high blood pressure, you might be worried about taking medication to bring your numbers down. Lifestyle plays an important role in treating your high blood pressure. If you successfully control your blood pressure with a healthy lifestyle, you might avoid, delay or reduce the need for medication. Here are some lifestyle changes you can make to lower your blood pressure and keep it down.

  1. Lose extra pounds and watch your waistline

Blood pressure often increases as weight increases. Being overweight also can cause disrupted breathing while you sleep (sleep apnea), which further raises your blood pressure. Weight loss is one of the most effective lifestyle changes for controlling blood pressure. Losing just 10 pounds (4.5 kilograms) can help reduce your blood pressure. Besides shedding pounds, you generally should also keep an eye on your waistline. Carrying too much weight around your waist can put you at greater risk of high blood pressure.

  1. Exercise regularly

Regular physical activity — at least 30 minutes most days of the week — can lower your blood pressure by 4 to 9 millimeters of mercury (mm Hg). It’s important to be consistent because if you stop exercising, your blood pressure can rise again. If you have slightly high blood pressure (prehypertension), exercise can help you avoid developing full-blown hypertension. If you already have hypertension, regular physical activity can bring your blood pressure down to safer levels.

  1. Eat a healthy diet

Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 14 mm Hg. This eating plan is known as the Dietary Approaches to Stop Hypertension (DASH) diet.

  1. Reduce sodium intake

Even a small reduction in the sodium in your diet can reduce blood pressure by 2 to 8 mm Hg.The effect of sodium intake on blood pressure varies among groups of people. In general, limit sodium to less than 2,300 milligrams (mg) a day or less. However, a lower sodium intake — 1,500 mg a day or less — is appropriate for people with greater salt sensitivity, including:

  • African-Americans
  • Anyone age 51 or older
  • Anyone diagnosed with high blood pressure, diabetes or chronic kidney disease
  1. Limit the amount of alcohol you drink

Alcohol can be both good and bad for your health. In small amounts, it can potentially lower your blood pressure by 2 to 4 mm Hg. But that protective effect is lost if you drink too much alcohol — generally more than one drink a day for women and for men older than age 65, or more than two a day for men age 65 and younger. One drink equals 12 ounces of beer, five ounces of wine or 1.5 ounces of 80-proof liquor. Drinking more than moderate amounts of alcohol can actually raise blood pressure by several points. It can also reduce the effectiveness of blood pressure medications.

  1. Quit smoking

Each cigarette you smoke increases your blood pressure for many minutes after you finish. Quitting smoking helps your blood pressure return to normal. People who quit smoking, regardless of age, have substantial increases in life expectancy.

  1. Reduce your stress

Chronic stress is an important contributor to high blood pressure. Occasional stress also can contribute to high blood pressure if you react to stress by eating unhealthy food, drinking alcohol or smoking. Take some time to think about what causes you to feel stressed, such as work, family, finances or illness. Once you know what’s causing your stress, consider how you can eliminate or reduce stress.

Supportive family and friends can help improve your health. They may encourage you to take care of yourself, drive you to the doctor’s office or embark on an exercise program with you to keep your blood pressure low. If you find you need support beyond your family and friends, consider joining a support group. This may put you in touch with people who can give you an emotional or morale boost and who can offer practical tips to cope with your condition.ways to lower your blood pressure

How to Lower Your Blood Pressure: Get the Tips

Meta: Want to lower your blood pressure? Read this article to find the most effective tips to bring down those numbers and get healthy again.

As a matter of fact, most patients with high blood pressure get into action only after their doctor confirms the diagnosis. While we cannot consider this as a wrong practice, you should keep in mind that your health is always at your hand. Healthy lifestyle measures can go a long way in lowering your blood pressure, even if you are taking medicine or have more than one risk factor. Continue reading to learn what measures can help to lower your blood pressure.

Before we start, let’s learn in brief about high blood pressure, hypertension, risk factors, and common treatment approaches.

What Is Hypertension?

Hypertension is a cardiovascular condition that results when your blood pressure remains higher than 120/80 mmHg in most occasions. Genetics, age, gender, high-sodium diet, sedentary lifestyle, smoking, and heavy alcohol consumptions are some of the most common risk factors. A combination of healthy lifestyle changes and medicine form the mainstay of the treatment.

Use the Following Measures to Lower Your Blood Pressure

The following measures mainly have a complementary effect on the medicine you are taking. You should remember that once a diagnosis has been confirmed, changing your diet and habits alone may not suffice. Nonetheless, it does not take away the fact that lifestyle changes are an important part of the overall hypertension treatment approach.

Consider using the following tips whether or not the diagnosis has been confirmed.

  • Shed the extra pounds and reduce the waistline. No doubt, obesity and being overweight are the main culprits behind elevated blood pressure. Luckily, you can control both these conditions. Research shows losing weight as little as 10 pounds can lead to a marked decrease in blood pressure. BMI or body mass index is one of the most common tools commonly used to determine if you are obese. To calculate your BMI, divide your weight in kg by height in meters squared. That is BMI= (weight in kg) / (height in meter)2. Alternately, you may also use a reliable online BMI calculator. Likewise, you can also measure your waist circumference to know if you are in the red zone. The risk is high if you are:
  • A male and the waist measures greater than 40 inches.
  • A female and the waist measures greater than 35 inches.
  • Eat a healthy diet. You become what you eat. The role of a healthy diet in disease prevention and health maintenance is undebatable. The same applies when you are looking to lower your blood pressure. While you cannot expect to change your dietary habits overnight, gradually choosing healthy foods andtheright portions will surely benefit. Opt for a diet which contains generous amounts of whole grains, fresh fruits, and vegetables, and cut down on high-fat foods. Also, keep a close eye on what you are eating and what you should eat. If you find it difficult to choose your foods or have problems following a diet, consult a nutritionist.
  • Reduce sodium. Sodium or common salt is a critical component of any diet. But too much sodium can lead to an increased blood pressure. According to the American Heart Association (AHA), average salt consumption in the US exceeds the standard limits. In fact, the AHA recommends not to consume more than 2,300 milligrams of salt in a day which is the amount present in a teaspoon. You should note that a major portion of the salt comes from junk foods. Focus on controlling your food habits and reading labels on the packaged items. Another way to reduce sodium is to replace high-salt foods with other healthy options. If you are at a restaurant, order a low-salt version of the food and control the portion size. Moreover, talk to your doctor if you can take a potassium supplement. Unlike sodium, potassium does not elevate blood pressure.
  • Increase your physical activity. Any physical activity is good for your heart as long as you are consistent. Reports suggest exercising at least 30 minutes 5 days a week can reduce your blood pressure by as much as 9 mm Hg. Nonetheless, your requirement can differ. To lower your blood pressure, choose any exercise that fits your health and schedule. Brisk walking, gardening, swimming, running, cardio, weight training, and cycling are some of your options. In any case, consult your doctor before starting any exercise regimen.
  • Reduce alcohol intake. When you have high blood pressure, heavy drinking can further worsen your condition. Thus, do not have more than one drink a day if you are female and two drinks a day if you are male. One drink equals 12 ounces of beer, 5 ounces of wine, or 1 1/2 ounces of 80-proof whiskey for example. If you have problems controlling or giving up your drinking habit, consult your doctor.
  • Stop smoking. If you are a smoker, quit it today, and if you do not smoke, do not start. Smoking cigarettes or cigars, or any form of tobacco consumption, raises your blood pressure. Talk to your doctor to learn which smoking cessation program may be useful in your case.

Key Takeaways

  • Changing your lifestyle and replacing bad habits with the good ones can save youfrom complications of high blood pressure.
  • The tips mentioned above are not replacements for your medicines. Nonetheless, using them in combination with medical approaches is the best.
  • Consult your doctor before following any specific diet plans or exercise regimens.

Want To Know More?

To learn more about tips to lower your blood pressure, visit Also, gain unlimited access to a myriad of other benefits. Readers can find evidence-based health information with just a click. Driven by the aim to provide authentic information about diseases, drugs, supplements, medical procedures, and lifestyle tips to all its visitors, and CEO Anthony Casimano allow visitors to read about the best doctors locally. Readers can choose the doctor that best meets their unique health needs, and request to schedule an appointment instantly.

ways to lower your blood pressure