What is called genius is the abundance of life and health.
Henry David Thoreau
5 Ways to Lower Your Blood Pressure Without Medication
Hypertension strikes one in three American adults. Learn the top lifestyle strategies that
can make a real impact on lowering your blood pressure.
About one in every three American adults has hypertension, or high blood pressure. Medication is often prescribed, but that's not
the only solution. There are many lifestyle strategies that have also been shown to have an impact. For some, weight loss
combined with exercise and a healthy eating plan may even reduce or eliminate the need for medication altogether.
Your doctor can help you decide whether to take a combined approach (medication plus lifestyle) or whether to try following these
healthy lifestyle strategies first:
1. Increase exercise. Aerobic exercise can lower blood pressure and can also help with weight loss. It doesn't take a
time-consuming workout in a gym to reap the benefits, either.
As few as 30 minutes of moderate exercise on most days of the week has been shown to be effective.
Aerobic activities such as walking, biking, swimming and water aerobics often produce the best results.
Before you start an exercise program, ask your doctor what type and amount of exercise is right for you.
2. Cut your salt intake. One teaspoon (2,400 mg) is the maximum recommended daily amount. Reducing this to two thirds of a
teaspoon (1,500 mg) can make a big difference.
Check labels of food and over-the-counter medication for their sodium content.
Use herbs and spices instead of salt to flavor foods.
Avoid processed foods such as canned and frozen ready-to-eat foods, cheeses and luncheon meats.
3. Eat a healthy diet. Follow the DASH (Dietary Approaches to Stop Hypertension) guidelines. This has been shown to lower
systolic and diastolic blood pressure, even without other interventions.
The DASH diet is rich in fruits, vegetables, whole grains and low-fat dairy products. It restricts intake of saturated fats, red
meat and sugar.
The increased fiber, potassium, calcium and magnesium from these foods are all thought to play a role in reducing blood
pressure.
4. Lose weight. For every two pounds of weight loss, you can lower your systolic pressure by one point and your diastolic
pressure by 1.4 points.
Gradual weight loss of one to two pounds per week is most effective.
Keep a food journal to track exactly what and how much you eat.
Choose foods low in saturated fat, cholesterol, trans fats and refined sugar.
Watch your portion sizes.
Do not skip meals. Eating three meals a day plus snacks is essential in weight management.
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Aim for 25 to 30 grams of fiber daily, which will fill you up and curb your hunger.
5. Limit alcohol. Drinking a lot of alcohol can raise blood pressure.
This means no more than one drink a day for women, two drinks for men.
One drink is the equivalent of 12 ounces of beer, five ounces of wine or two ounces of hard liquor.
You can also help yourself to relax and cope better with stress from your busy life with these techniques:
Simplify. Try to cut out activities that eat up your time but deliver little value. Learn to say "no." Clean out your house, car
and garage of things that you no longer need. Let go of relationships that complicate your life more than they add.
Take a deep breath. Making a conscious effort to deepen and slow down your breathing can help you relax.
Exercise. Physical activity is a natural stress-buster.
Get plenty of sleep. Being sleep-deprived can make your problems seem bigger than they really are.
The key is to discover what works for you. Choose your strategies, take action and start enjoying the benefits. You can lower your
blood pressure and help prevent other chronic diseases at the same time.
Don't Get Burned! How to Protect Your Body From Sun Damage
Sunburn doesn't just cause pain and redness. It can also cause long-term effects. Learn the risks and find out how to
protect yourself.
Between the beach, the pool, and the weekend cookouts, you may be having too much fun to worry about sunburn - until that
telltale stinging and redness set in. Sunburn isn't just painful - it's also bad for your health.
The dangers of sunburn
The sun's rays contain two types of ultraviolet light. Ultraviolet A (UVA) causes tanning, aging skin, and wrinkles. Ultraviolet B
(UVB) causes sunburn. Both can cause skin cancer. You can burn on sunny days, cloudy days, and cold days. The white sand on
the beach and the white snow of winter both reflect the sun's rays. You can burn whether you're skiing on water or snow.
Signs of sunburn are redness and pain. You may also have swelling and blistering. A bad sunburn can lead to heatstroke and
dehydration.
Long-term effects
Every time you tan or burn, DNA damage builds up in the deeper levels of your skin. Having 5 or more burns over a lifetime
doubles your chances of getting skin cancer.
Other side effects of tanning and burning include premature wrinkles and age (pigment) spots. Over time, the sun can age your
skin, making it tough and leathery.
Remember that your eyes can be affected, too. Too much sun can burn your corneas and lead to various eye diseases, including
cataracts and age-related macular degeneration. These can cause vision loss.
The truth about sunscreen
Wearing sunscreen doesn't always keep you from burning. No sunscreen can completely protect you from UV rays.
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06202016
A sunscreen labeled "waterproof" or "water resistant" will not protect you all day. When you swim or sweat, reapply your
sunscreen.
The UV index
Your local news may broadcast daily UV index reports. The higher the index, the less time it will take to burn. Here is your risk for
overexposure to the damaging UV rays. The number indicates the daily UV index, followed by the degree of risk. The higher the
index on a given day, the greater the need to protect yourself.
0-2: low
3-5: moderate
6-8: high
8-10: very high
11+: extreme
Preventing sunburn
Follow these prevention tips:
Use only water-resistant or waterproof sunscreen. It should protect against both UVA and UVB rays and have an SPF
of at least 15. Reapply every 2 hours and after swimming or sweating.
Wear protective clothing when possible. Always include a hat and sunglasses.
Limit sun exposure between 10 a.m. and 4 p.m. This is when UV rays are strongest. If your shadow is shorter than you
are, get out of the sun.
Keep children in the shade and in protective clothing. Follow the same sunscreen rules for them that you would for
yourself. Don't use sunscreen on children younger than 6 months old. They should be kept out of the sun. If a child under
age 1 gets sunburn, call your pediatrician right away. Also seek emergency care if a child of any age has a sunburn with
fever, blistering, severe pain, or lethargy.
Be aware that water, snow, and sand all reflect UV rays and increase your chances for sunburn.
Treatment
Cool wet compresses, soothing lotions, and cool baths may help relieve minor sunburn pain. Drink plenty of fluids. For serious
burns, call your doctor right away. Medication may prevent infection and help with the swelling and pain.
"You Can't Eat Sugar" and Other Diabetes Myths
A diabetes diagnosis means you have a lot to learn about the disease - including sifting fact from fiction. Find the truths
behind some common diabetes myths here.
If you assume a diabetes diagnosis means you're fated to a life full of bland foods, think again. The truth is that plenty of tasty
foods have a place in your diet.
Diabetes is a complicated, often misunderstood disease. If you have it or know someone who does, there's a lot for you to learn including sifting fact from fiction. Below are the truths behind some common diabetes myths.
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06202016
Myth: People with diabetes can't eat sugar and require special "diabetic" foods.
Fact: If your blood glucose levels are under control, some sugar can be part of your diet. In fact, a diabetes diet is no different
than a healthy diet. Just like people without diabetes, you should limit foods high in saturated fat, trans fat, sodium and added
sugar. Your diet should be rich in whole grains, fruits, vegetables, low-fat and nonfat dairy and lean proteins.
And you probably don't need to buy special "diabetic" foods. Consider the cost and convenience of these products when making
your decision.
Work with a certified diabetes educator or a registered dietician to create a nutrition plan that fits your needs.
Myth: Eating too much sugar causes diabetes.
Fact: Diabetes is not caused by eating sugar. Refined sugar that's found in foods is completely different than "blood sugar."
Type 1 diabetes occurs when people have little or no insulin in their body.
Type 2 diabetes occurs when your body cannot properly use the insulin it makes. In time, it is no longer able to make
enough insulin to keep up.
Insulin is responsible for moving glucose from the bloodstream to the cells. If you don't have insulin, the glucose stays in the
bloodstream. This is why people with diabetes have "high blood sugar."
Myth: I have diabetes, but I don't have the serious kind.
Fact: All types of diabetes - type 1, type 2 and gestational (diabetes that occurs during pregnancy) - are serious. Even if you don't
have to take insulin or medication, your blood sugar levels still need to be managed. Poorly-controlled diabetes can lead to
serious health problems, such as heart disease, nerve damage, kidney failure and blindness.
Myth: I can't exercise because I have diabetes.
Fact: Most people with diabetes should exercise. It is often part of a diabetes treatment program. Regular exercise helps your
body use insulin better. Talk to your doctor first before you start or increase your activity.
Myth: I don't have a family history of diabetes, so I won't get it.
Fact: Plenty of people who are diagnosed with diabetes don't have a family history of the disease. And, many people with a family
history of diabetes will never get it.
Having a family history of diabetes does raise your risk, though. There is nothing you can do to prevent type 1 diabetes. But, you
can take steps to cut your risk of type 2 diabetes by making some changes to your lifestyle. Research shows that reducing your
body weight by 5 to 10 percent - 10 to 20 pounds for someone who weighs 200 pounds - can cut your diabetes risk in half.
Myth: My diabetes has been "cured."
Fact: The only known "cure" for type 1 diabetes is a risky pancreas transplant surgery. There is no known cure for type 2 diabetes
yet. Once you have diabetes, you have it forever.
Even if you don't need insulin or medication and your blood sugar levels are under control, you still have diabetes. If you stop
following your diabetes treatment plan, your blood sugar levels will rise.
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06202016
If you have more questions about diabetes, talk to your doctor. He or she will be able to separate fact from fiction.
Healthy Snacks for Kids and Grown-Ups
Snacking can and should be a part of any nutritious meal plan. Here's how to make it healthy.
The word "snack" usually conjures up images of cookies, chips and even candy. But snack food doesn't have to mean "junk food."
What's more, nutritious, well-planned snacks can be a vital part of your meal plan.
Why not think about snacks as nutritious, planned "mini-meals" and not just junk food? Most growing children need more quality
nutrients than they normally eat during a day's worth of meals. And unless you are eating three very well balanced meals, snacks
can give an extra daily nutrition boost to adults, too.
Simple snack suggestions
Start by talking to the whole family about the snack suggestions below. Pick your favorite ideas, type up your own list and pin it
onto the fridge. Then stock up on your choices so they will be ready-made and at your fingertips.
Mixed food ideas
A good after-school or in-between meal snack should include fruits and/or vegetables, but also a little protein and whole grain to
help stave off hunger until dinner:
Whole-grain, low-sugar cereal and low-fat milk
Low-fat string cheese and whole-grain crackers
Whole-wheat English muffin with melted low-fat cheese
Whole-grain waffle topped with fruited yogurt and fresh fruit
Yogurt or cottage cheese topped with sliced fruit and cereal or nuts
Large rice cake spread with natural peanut butter
Whole-wheat toast topped with natural peanut butter and sliced banana
Whole-grain crackers, hummus and raw veggies
Low-fat cottage cheese with diced tomatoes, cucumbers and a dash of fresh pepper
Fruit smoothie (blend together low-fat yogurt, frozen fruit, skim milk, 100 percent juice)
Baked potato topped with chili beans or broccoli and low-fat cheese
A bowl of bean or vegetable soup
Fruits and veggies
Many kids will surprise you and eat raw fruits and veggies, especially when they are hungry. After school or right before dinner is
the best time to "sneak" them in.
The key is to make healthy snacks visible and appealing. Without saying a word, place a veggie tray near your kids when they are
busy doing homework or playing before dinner. Then watch the food disappear. Don't forget to munch on them yourself while you
are cooking!
Use colorful veggies, such as cherry tomatoes, yellow and red peppers, sliced cucumber, carrot and celery sticks and
sugar snap peas.
Make a creamy vegetable dip. Mix your favorite dry salad dressing mix into plain Greek yogurt to make a great tasting
low-fat dip.
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Leave apples, plums, nectarines or peaches in a bowl in the kitchen.
Cut up cantaloupe or watermelon and leave in a clear container in the fridge.
Put firm grapes and orange wedges out on a plate after dinner or at snack time.
Pure crunch
If you're really in the mood for something crunchy and salty, stick with foods that don't have hydrogenated fats and are free of
food dyes.
Trail mix. Combine nuts and seeds (such as almonds, walnuts, peanuts and sunflower seeds) with raisins, craisins and/or
dried apricots, pretzel bits and/or oat cereal bits. Be creative!
Pretzels.
Baked or trans-fat-free tortilla chips.
Low-fat microwave popcorn.
Low-sugar granola bars.
Sweet treats
If your sweet tooth strikes, go for natural sugar from fruit. Otherwise, stick to foods that come in one-serving packages to prevent
overindulgence. Try:
Frozen fruit bars (no high-fructose corn syrup)
Fudge bars (one bar has 60 to 90 calories and only one gram of fat)
Low-fat pudding cup
All-natural applesauce
Ginger snaps
Mini flavored rice cakes
Keep in mind that foods like chips and cookies are fine to snack on once in a while. But if you get into the habit of serving and
eating nutritious snacks most of the time, you'll be helping yourself, and your kids, establish healthy patterns for a lifetime.
Articles on health and wellness, as well as those on UnitedHealthcare programs and services, are provided by and copyrighted by UnitedHealthcare. They may
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06202016