High Blood Pressure

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High Blood Pressure

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10 ways to control high blood pressure without medication

By making these 10 lifestyle changes, you can lower your blood pressure and reduce your risk of heart disease.

HeartHealthy Living

book_now_karumba_point_sunset_caravan_park_online_bookingIf youve 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 online pharmacy medication.

Here are 10 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.

In general:

  • Men are at risk if their waist measurement is greater than 40 inches 102 centimeters.
  • Women are at risk if their waist measurement is greater than 35 inches 89 centimeters.

These numbers vary among ethnic groups. Ask your doctor about a healthy waist measurement for you.

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Karumba Point Sunset Caravan Park Do Exercise Regularly

3. Eat a healthy diet

Eating a diet that is rich in whole grains, fruits, vegetables and lowfat 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.

It isnt easy to change your eating habits, but with these tips, you can adopt a healthy diet:

  • Keep a food diary. Writing down what you eat, even for just a week, can shed surprising light on your true eating habits. Monitor what you eat, how much, when and why.
  • Consider boosting potassium. Potassium can lessen the effects of sodium on blood pressure. The best source of potassium is food, such as fruits and vegetables, rather than supplements. Talk to your doctor about the potassium level thats best for you.
  • Be a smart shopper. Read food labels when you shop and stick to your healthyeating plan when youre dining out, too.
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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.

6. 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.

 

7. Cut back on caffeine

The role caffeine plays in blood pressure is still debated. Caffeine can raise blood pressure by as much as 10 mm Hg in people who rarely consume it, but there is little to no strong effect on blood pressure in habitual coffee drinkers.

Although the effects of chronic caffeine ingestion on blood pressure arent clear, the possibility of a slight increase in blood pressure exists.

To see if caffeine raises your blood pressure, check your pressure within 30 minutes of drinking a caffeinated beverage. If your blood pressure increases by 5 to 10 mm Hg, you may be sensitive to the blood pressure raising effects of caffeine. Talk to your doctor about the effects of caffeine on your blood pressure.

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8. 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 whats causing your stress, consider how you can eliminate or reduce stress.

[caption id_2807″ align=”aligncenter” width=”650″Photos from Steve and Donna Apirana, and Donna Tairakena Entertainment on Tuesday 09/06/2015 Photos from Steve and Donna Apirana, and Donna Tairakena Entertainment At Karumba Point Sunset Caravan Park

If you cant eliminate all of your stressors, you can at least cope with them in a healthier way. Try to:

  • Change your expectations. Give yourself time to get things done. Learn to say no and to live within manageable limits. Try to learn to accept things you cant change.
  • Think about problems under your control and make a plan to solve them. You could talk to your boss about difficulties at work or to family members about problems at home.
  • Know your stress triggers. Avoid whatever triggers you can. For example, spend less time with people who bother you or avoid driving in rushhour traffic.
  • Make time to relax and to do activities you enjoy. Take 15 to 20 minutes a day to sit quietly and breathe deeply. Try to intentionally enjoy what you do rather than hurrying through your “relaxing activities” at a stressful pace.
  • Practice gratitude. Expressing gratitude to others can help reduce stressful thoughts.

9. Monitor your blood pressure at home and see your doctor regularly

Home monitoring can help you keep tabs on your blood pressure, make certain your lifestyle changes are working, and alert you and your doctor to potential health complications. Blood pressure monitors are available widely and without a prescription. Talk to your doctor about home monitoring before you get started.

Regular visits with your doctor are also key to controlling your blood pressure. If your blood pressure is under control, you might need to visit your doctor only every six to 12 months, depending on other conditions you might have. If your blood pressure isnt wellcontrolled, your doctor will likely want to see you more frequently.

10. Get support

Supportive family and friends can help improve your health. They may encourage you to take care of yourself, drive you to the doctors 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.

Original Source: mayoclinic

 

Park View Karumba Point Sunset Caravan Park January 2018

Park View Karumba Point Sunset Caravan Park

Park View Karumba Point Sunset Caravan Park January 2018

Park View Karumba Point Sunset Caravan Park

Park View Karumba Point Sunset Caravan Park January 2018

Park View Karumba Point Sunset Caravan Park

Park View Karumba Point Sunset Caravan Park January 2018

Park View Karumba Point Sunset Caravan Park

Park View Karumba Point Sunset Caravan Park January 2018

Park View Karumba Point Sunset Caravan Park January 2018

Park View Karumba Point Sunset Caravan Park

Park View Karumba Point Sunset Caravan Park January 2018

Park View Karumba Point Sunset Caravan Park

Park View Karumba Point Sunset Caravan Park January 2018

Park View Karumba Point Sunset Caravan Park

Park View Karumba Point Sunset Caravan Park January 2018

Park View Karumba Point Sunset Caravan Park

Park View Karumba Point Sunset Caravan Park January 2018

Park View Karumba Point Sunset Caravan Park

Park View Karumba Point Sunset Caravan Park January 2018

Park View Karumba Point Sunset Caravan Park

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Book Now Karumba Point Sunset Caravan Park Fishing Accommodation

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Postal Address: Karumba Point Sunset Caravan Park, PO Box 61 Karumba Queensland 4891
Tel: 07 4745 9277
Fax 07 4745 9480
Email sunsetcp@gmail.com
https://www.sunsetcp.com.au

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