10 ways to control high blood pressure without medication

10 ways to control high blood pressure without medication
By Mayo Clinic staff

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Original Article:http://www.mayoclinic.com/health/high-blood-pressure/HI00027/?utm_source=FeaturedTopic&utm_medium=email&utm_campaign=HouseCall&pubDate=May%2010,%202010
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10 ways to control high blood pressure without medication
You don't always need prescription medications to lower your blood pressure. By making these 10 lifestyle changes, you can lower your blood pressure and reduce your risk of heart disease.
By Mayo Clinic staff

If you've been diagnosed with high blood pressure (a systolic pressure — the top number — of 140 or above or a diastolic pressure — the bottom number — of 90 or above), 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 may avoid, delay or reduce the need for 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. Losing just 10 pounds can help reduce your blood pressure. In general, the more weight you lose, the lower your blood pressure. Losing weight also makes any blood pressure medications you're taking more effective. You and your doctor can determine your target weight and the best way to achieve it.

Besides shedding pounds, you 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, or cm).
■Women are at risk if their waist measurement is greater than 35 inches (88 cm).
■Asian men are at risk if their waist measurement is greater than 36 inches (90 cm).
■Asian women are at risk if their waist measurement is greater than 32 inches (80 cm).
2. Exercise regularly
Regular physical activity — at least 30 to 60 minutes most days of the week — can lower your blood pressure by 4 to 9 millimeters of mercury (mm Hg). And it doesn't take long to see a difference. If you haven't been active, increasing your exercise level can lower your blood pressure within just a few weeks.

If you have prehypertension (systolic pressure between 120 and 139 or diastolic pressure between 80 and 89), 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.

Talk to your doctor about developing an exercise program. Your doctor can help determine whether you need any exercise restrictions. Even moderate activity for 10 minutes at a time, such as walking and light strength training, can help.

But avoid being a "weekend warrior." Trying to squeeze all your exercise in on the weekends to make up for weekday inactivity isn't a good strategy. Those sudden bursts of activity could actually be risky.

3. 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.

It isn't 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 that's best for you.
■Be a smart shopper. Make a shopping list before heading to the supermarket to avoid picking up junk food. Read food labels when you shop, and stick to your healthy-eating plan when you're dining out, too.
■Cut yourself some slack. Although the DASH diet is a lifelong eating guide, it doesn't mean you have to cut out all of the foods you love. It's OK to treat yourself occasionally to foods you wouldn't find on a DASH diet menu, like a candy bar or mashed potatoes with gravy.
4. Reduce sodium in your diet
Even a small reduction in the sodium in your diet can reduce blood pressure by 2 to 8 mm Hg. Most healthy adults need only between 1,500 and 2,400 milligrams (mg) of sodium a day. But if you have high blood pressure, aim for less than 1,500 mg of sodium a day.

To decrease sodium in your diet, consider these tips:

■Track how much salt is in your diet. Keep a food diary to estimate how much sodium is in what you eat and drink each day.
■Read food labels. If possible, choose low-sodium alternatives of the foods and beverages you normally buy.
■Eat fewer processed foods. Potato chips, frozen dinners, bacon and processed lunch meats are high in sodium.
■Don't add salt. Just 1 level teaspoon of salt has 2,300 mg of sodium. Use herbs or spices, rather than salt, to add more flavor to your foods.
■Ease into it. If you don't feel like you can drastically reduce the sodium in your diet suddenly, cut back gradually. Your palate will adjust over time.
5. 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 more than two a day for men. Also, if you don't normally drink alcohol, you shouldn't start drinking as a way to lower your blood pressure. There's more potential harm than benefit to drinking alcohol.

If you drink more than moderate amounts of it, alcohol can actually raise blood pressure by several points. It can also reduce the effectiveness of high blood pressure medications.

■Track your drinking patterns. Along with your food diary, keep an alcohol diary to track your true drinking patterns. One drink equals 12 ounces (355 milliliters, or mL) of beer, 5 ounces of wine (148 mL) or 1.5 ounces of 80-proof liquor (45 mL). If you're drinking more than the suggested amounts, cut back.
■Consider tapering off. If you're a heavy drinker, suddenly eliminating all alcohol can actually trigger severe high blood pressure for several days. So when you stop drinking, do it with the supervision of your doctor or taper off slowly, over one to two weeks.
■Don't binge. Binge drinking — having four or more drinks in a row — can cause large and sudden increases in blood pressure, in addition to other health problems.
6. Avoid tobacco products and secondhand smoke
On top of all the other dangers of smoking, the nicotine in tobacco products can raise your blood pressure by 10 mm Hg or more for up to an hour after you smoke. Smoking throughout the day means your blood pressure may remain constantly high.

You should also avoid secondhand smoke. Inhaling smoke from others also puts you at risk of health problems, including high blood pressure and heart disease.

7. Cut back on caffeine
The role caffeine plays in blood pressure is still debatable. Drinking caffeinated beverages can temporarily cause a spike in your blood pressure, but it's unclear whether the effect is temporary or long lasting.

To see if caffeine raises your blood pressure, check your pressure within 30 minutes of drinking a cup of coffee or another caffeinated beverage you regularly drink. If your blood pressure increases by five to 10 points, you may be sensitive to the blood pressure raising effects of caffeine.

Regardless of your sensitivity to caffeine's effects, doctors recommend you drink no more than 200 milligrams a day — about the amount in two cups of coffee.

8. Reduce your stress
Stress or anxiety can temporarily increase blood pressure. 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.

If you can't eliminate all of your stressors, you can at least cope with them in a healthier way. Take breaks for deep-breathing exercises. Get a massage or take up yoga or meditation. If self-help doesn't work, seek out a professional for counseling.

9. Monitor your blood pressure at home and make regular doctor's appointments
If you have high blood pressure, you may need to monitor your blood pressure at home. Learning to self-monitor your blood pressure with an upper arm monitor can help motivate you. Talk to your doctor about home monitoring before getting started.

Regular visits to your doctor are also likely to become a part of your normal routine. These visits will help keep tabs on your blood pressure.

■Have a primary care doctor. People who don't have a primary care doctor find it harder to control their blood pressure. If you can, visit the same health care facility or professional for all of your health care needs.
■Visit your doctor regularly. If your blood pressure isn't well controlled, or if you have other medical problems, you might need to visit your doctor every month to review your treatment and make adjustments. 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.
10. Get support from family and friends
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. Talk to your family and friends about the dangers of high blood pressure.

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.

See AlsoHand Scheduled
Section Focus Free blood pressure machines: Are they accurate?Wrist blood pressure monitors: Are they accurate?Stress and high blood pressure: What's the connection?Can whole-grain foods lower blood pressure?Blood pressure medication: Still necessary if I lose weight?Blood pressure cuff: Does size matter?Exercise: A drug-free approach to lowering high blood pressureHigh blood pressure and cold remedies: Which are safe?Weightlifting: Bad for your blood pressure?Blood pressure: Can it be higher in one arm?Resperate: Can it help reduce blood pressure?Get the most out of home blood pressure monitoringLow-sodium recipesVideo: What is blood pressure?Video: How to measure blood pressure using a manual monitorVideo: How to measure blood pressure using an automatic monitorDASH diet: Top 5 tips for dining outShaking the salt habitWater softeners: How much sodium do they add?DASH diet: Top 5 tips for shopping and cookingHealthy chocolate — Dream or reality?Blog: Pass the salt, pleaseSample menus for the DASH eating planDASH diet: Guide to recommended servingsDASH diet recipesDASH diet: Healthy eating to lower your blood pressure
Related Links Secondary hypertensionPrehypertension
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Children High blood pressure in children
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References

•Chobanian AV, et al. The seventh report of the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure. New England Journal of Medicine. 2003;289:2560.•Flint AJ, et al. Body mass index, waist circumference, and risk of coronary artery disease: A prospective study among men and women. Obesity Research and Clinical Practice. In press. Accessed March 16, 2010.•Your guide to lowering blood pressure with DASH. National Heart, Lung, and Blood Institute. http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf. Accessed March 9, 2010.•Forman JP, et al. Diet and lifestyle risk factors associated with incident hypertension in women. Journal of the American Medical Association. 2009;302:401.•Haskell WL, et al. Physical activity and public health: Updated recommendation for adults from the American College of Sports Medicine and the American Heart Association. Circulation. 2007;116:1081.•Chase NL, et al. The association of cardiorespiratory fitness and physical activity with incidence of hypertension in men. American Journal of Hypertension. 2009;22:417.•Reduce salt and sodium in your diet. National Heart, Lung, and Blood Institute. http://www.nhlbi.nih.gov/hbp/prevent/sodium/sodium.htm. Accessed March 16, 2010.•Quitting smoking. National Heart, Lung, and Blood Institute. http://www.nhlbi.nih.gov/hbp/prevent/q_smoke/q_smoke.htm. Accessed March 16, 2010.•Jefferis BJ, et al. Secondhand smoke (SHS) is associated with circulating markers of inflammation and endothelial function in adult men and women. Atherosclerosis. 2009;208:550.•Limit alcohol intake. National Heart, Lung, and Blood Institute. http://www.nhlbi.nih.gov/hbp/prevent/sodium/sodium.htm. Accessed March 16, 2010.•Sparrenberger F, et al. Does psychosocial stress cause hypertension? A systematic review of observational studies. Journal of Human Hypertension. 2009;23:12.•Uiterwaal CS, et al. Coffee intake and incidence of hypertension. American Journal of Clinical Nutrition. 2007;85:718.•Home blood pressure monitoring. American Heart Association. http://www.americanheart.org/presenter.jhtml?identifier=576. Accessed March 9, 2010.HI00027
May 1, 2010

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Healthy chocolate — Dream or reality?

Healthy chocolate — Dream or reality?
By Mayo Clinic staff

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Original Article:http://www.mayoclinic.com/health/healthy-chocolate/AN02060/?utm_source=FeaturedTopic&utm_medium=email&utm_campaign=HouseCall&pubDate=February%208,%202010
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With Mayo Clinic nutritionist
Katherine Zeratsky, R.D., L.D.
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Biography of
Katherine Zeratsky, R.D., L.D.
Katherine Zeratsky, R.D., L.D.
--------------------------------------------------------------------------------
As a specialty editor for the Food & Nutrition Center, Katherine Zeratsky helps you sort through the facts and figures, the fads and the hype to learn more about nutrition and diet.

A Marinette, Wis., native, she is certified in dietetics by the state of Minnesota and the American Dietetic Association. She has been with Mayo Clinic since 1999.

She is active in nutrition-related curriculum and course development in pediatrics at Mayo Clinic Rochester and nutrition education related to the physiology and recommended intakes for premature infants.

Other areas of interest include breast milk and formula safety, neonatal feeding, and nutrition for breast-feeding mothers.

She graduated from the University of Wisconsin-Madison, served a dietetic internship at the University of Iowa Hospitals and Clinics, and worked as a registered dietitian and health risk counselor at ThedaCare of Appleton, Wis., before joining the Mayo Clinic staff.
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Question
Healthy chocolate — Dream or reality?Can chocolate be good for my health?
Answer
from Katherine Zeratsky, R.D., L.D.
Healthy chocolate sounds like a dream come true, but chocolate hasn't gained the status of health food quite yet. Still, chocolate's reputation is on the rise, as a growing number of studies suggest that it can be a heart-healthy choice.

Chocolate and its main ingredient, cocoa, appear to reduce risk factors for heart disease. Flavanols in cocoa beans have antioxidant effects that reduce cell damage implicated in heart disease. Flavanols also help lower blood pressure and improve vascular function. Dark chocolate contains more flavanols than does milk chocolate. One caveat: The evidence for the healthy benefits of flavanol-rich chocolate comes mostly from short-term and uncontrolled studies. More research will be needed to confirm chocolate's role in heart health.

In the meantime, if you want to add chocolate to your diet, do so in moderation. Why? Most commercial chocolate has ingredients that add fat, sugar and calories. And too much can contribute to weight gain, a risk factor for high blood pressure, heart disease and diabetes.

Choose dark chocolate with cocoa content of 65 percent or higher. Limit yourself to no more than 3 ounces (85 grams) a day, which is the amount shown in studies to be helpful. Because this amount may provide up to 450 calories, you may want to cut calories in other areas or step up the exercise to compensate.

Next question
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Low-sodium diet

Low-sodium diet: Why is processed food so salty?Why do processed foods contain so much sodium?
Answer
from Katherine Zeratsky, R.D., L.D.
Salt (sodium chloride) helps prevent spoiling by drawing moisture out of food, so bacteria can't grow. Salt also kills existing bacteria that might cause spoiling.

At one time, salting was one of the only ways to preserve food. Although that's not the case today, salt remains a common ingredient in many processed foods. Salt makes soups more savory, reduces dryness in crackers and pretzels, and increases sweetness in cakes and cookies. Salt also helps disguise metallic or chemical aftertastes in products such as soft drinks.

For otherwise healthy adults, the American Heart Association recommends limiting sodium intake to less than 2,300 milligrams (mg) a day. That's about 1 teaspoon of table salt — and what you may find in an average amount of processed foods every day. If you have high blood pressure or certain other chronic conditions, you're black, or you're older than age 50, your doctor may recommend limiting sodium intake to less than 1,500 mg a day.

To reduce sodium in your diet:

Eat more fresh foods, such as fresh fruits, vegetables, lean meats, poultry, fish and unprocessed grains.
Read product labels for sodium content. As much as possible, opt for low-sodium products or products without added salt.
Select unsalted nuts, seeds, pretzels and other snacks.
Use herbs and spices — rather than salt — to flavor your food.

Energy density and weight loss

Energy density and weight loss: Feel full on fewer calories
Choosing foods that are less concentrated with calories — meaning you get a larger portion size with a fewer number of calories — can help you lose weight and control your hunger.
By Mayo Clinic staff

Feel full on fewer calories. It sounds like a diet gimmick. But in reality, the concept of energy density can indeed help you feel satisfied with fewer calories. In fact, well planned weight-loss diets, such as The Mayo Clinic Diet, use this concept to help you lose weight and keep it off long term.

Energy density: Volume versus calories
All foods have a certain number of calories within a given amount (volume). Some foods, such as desserts, candies and processed foods, are high in energy density. This means that a small volume of that food has a large number of calories.

Alternatively, some foods — such as vegetables and fruits — have low energy density. These foods provide a larger portion size with a fewer number of calories.

Three factors play an important role in what makes food less calorie packed and more filling:

Water. Many fruits and vegetables are high in water, which provides volume but not calories. Grapefruit, for example, is about 90 percent water and has just 38 calories in a half-fruit serving. Carrots are about 88 percent water and have only 52 calories in 1 cup.
Fiber. High-fiber foods — such as vegetables, fruits and whole grains — not only provide volume, but also take longer to digest, making you feel full longer.
Fat. Most fruits and vegetables do not contain a lot of fat. Fat raises energy density. One teaspoon of butter contains almost the same number of calories as 2 cups of raw broccoli.

Your best food choices
Changing lifestyle habits is never easy, and creating an eating plan using this concept is no exception. The first step is knowing which foods to choose.

Vegetables. Most vegetables — salad greens, asparagus, green beans, broccoli and zucchini, for example — are low in calories but high in volume.
Fruits. Practically all types of fruit fit into a healthy diet. But some fruits are better choices than others are. Whole fresh, frozen and canned fruits without added sugar are better options than fruit juices and dried fruits, which are concentrated sources of natural sugar and therefore have a higher calorie content.
Carbohydrates. Most carbohydrates are either grains or made from grains, such as cereal, rice, bread and pasta. The best type is whole grains because they're higher in fiber and other important nutrients. Examples include whole-wheat bread, whole-wheat pasta, oatmeal, brown rice and whole-grain cereal.
Protein and dairy. These include food from both plant and animal sources. The best choices are foods that are high in protein but low in fat and calories, such as legumes (beans, peas and lentils, which are also good sources of fiber), fish, skinless white-meat poultry, fat-free dairy products and egg whites.
Eat sweets and high-fat foods in moderation because many of these foods are high in calories but low in volume.

Make it work for you
Starting a healthy diet that emphasizes fresh fruits and vegetables and whole grains makes room in your diet for some of your favorite foods in small quantities: a piece of chocolate cake or a small scoop of ice cream, for example. When you're not feeling desperately hungry and deprived, as you might on some diets, you can enjoy a small portion of dessert without guilt.

Here are ideas to make this eating plan work for you:

Increase the ratio of fruits and vegetables in your meals. For example, add blueberries to your cereal in the morning. Or top your pasta with sauteed vegetables and tomato sauce. Decrease the meat portion on your plate and increase the serving size of vegetables.
Experiment with new foods and combinations. Try mango or peach slices on whole-wheat toast with a little peanut butter and honey. Toss some mandarin orange and peach slices into a salad. You may find some new tastes you love that fit within your eating plan.
Start with soup or salad. Begin lunch or dinner with a broth-based, vegetable-filled soup or a large salad with a small amount of low-fat or fat-free dressing. These foods take longer to eat and curb your hunger. Next, serve whole grains, an extra portion or two of vegetables, and a small serving of lean protein for your main course.
By eating larger portions of foods less packed with calories, you squelch those hunger pangs, take in fewer calories and feel better about your meal, which contributes to how satisfied you feel overall

Meatless meals: The benefits of eating less meat

Meatless meals: The benefits of eating less meat
By Mayo Clinic staff

--------------------------------------------------------------------------------
Original Article:http://www.mayoclinic.com/health/meatless-meals/MY00752/?utm_source=FeaturedTopic&utm_medium=email&utm_campaign=HouseCall&pubDate=March%201,%202010
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DASH diet: Top 5 tips for shopping and cooking

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Meatless meals: The benefits of eating less meat

Healthy meals: Cooking for 1 or 2

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Fast food: 6 ways to healthier meals

Mayo Clinic Healthy Weight Pyramid: A sample menu

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Nutritional supplements (2)
Dietary supplements: Nutrition in a pill?

Herbal supplements: What to know before you buy

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Meatless meals: The benefits of eating less meat
You can eat healthfully without spending a lot. One way to achieve healthy savings is to serve meat less often.
By Mayo Clinic staff

It can be challenging to serve healthy meals on a budget, but with planning you can eat better for less. Many people save money by adding meatless meals to their weekly menus. Meatless meals are built around vegetables, beans and grains — instead of meat, which tends to be more expensive. Meatless meals also offer health benefits.

The health factor
A plant-based diet, which emphasizes fruits and vegetables, grains, beans and legumes, and nuts, is rich in fiber, vitamins and other nutrients. And people who eat only plant-based foods — aka, vegetarians — generally eat fewer calories and less fat, weigh less, and have lower cholesterol levels than do nonvegetarians.

Just eating less meat has a protective effect. A National Cancer Institute study of 500,000 people found that those who ate 4 ounces (114 grams) of red meat or more daily were 30 percent more likely to die of any cause over 10 years than were those who consumed less. Sausage, luncheon meats and other processed meats also increased the risk. Those who ate mostly poultry or fish had a lower risk of death.

How much protein do you need?
The fact is that most Americans get enough protein in their diets. Adults generally need 10 to 35 percent of their total daily calories to come from protein. Based on a 2,000-calorie-a-day diet, this amounts to about 50 to 175 grams a day. Of course, you can get protein from sources other than meat — sources that are often less expensive. Take a look at these examples:

Eggs. A large egg has 6 grams of protein. At $2.16 for a dozen, a gram of protein from eggs costs 3 cents.
Milk. A glass of milk has about 8 grams of protein. At $2.60 a half-gallon, that's a little more than 4 cents per gram of protein.
Cottage cheese. Many cheeses are high in fat, and high priced, but cottage cheese provides a healthier alternative. And at $2.50 a pound (0.5 kg), a gram of protein from cottage cheese costs a little less than 5 cents a gram.
Tofu. At $2.00 a pound (0.5 g), you pay just 6 cents for a gram of protein.
Try meatless meals once or twice a week
You don't have to go cold turkey. Instead, try easing into meatless meals. Consider going meatless one day a week. If you don't like the idea of a whole day without meat, start with a couple of meatless dinners each week. Plan meals that feature entrees you like that are typically meatless, such as lasagna, soup or pasta salad. Or try substituting the following protein-rich foods for meat in your favorite recipes:

Beans and legumes — great in casseroles and salads
Vegetarian refried beans — good substitute for meat in burritos and tacos
Tofu — perfect addition to stir-fry dishes
When meat is on the menu
When your meals include meat, don't overindulge. A serving of protein should be no more than 3 ounces (85 grams) — or about the size of a deck of cards — and should take up no more than a fourth of your dinner plate. Vegetables and fruits should cover half your plate, with whole grains filling in the rest.

Flexing for your health
The term "flexitarian" has been coined to describe someone who eats mostly plant-based foods but occasionally eats meat, poultry and fish. That kind of healthy eating is the heart of the Mediterranean diet — which limits red meat and emphasizes fruits, vegetables, legumes, whole grains and healthy fats — and has been shown to reduce your risk of cardiovascular disease and other chronic conditions. Why not work on your flexibility and start reaping some healthy benefits?

The Importance of Being Moderate in Doing Everything (draft)

The Importance of Being Moderate in Doing Everything

1. A lady died of crying broken-heartedly at the feet of tax-collectors at a farmer's market when she was asked to pay a heavy tax for selling her pig.

2.

The Importance of Moderation in Eating, Drinking

The Importance of Moderation in Eating and Drinking

1. A librarian newly retired from Queens Public Library died on her way back home on the highway after attending a dinner given by her former colleague. This happened about the year 1999.

2. British Minister of Finance Sir Somebody died in the British Embassey in Beijing at night following an evening banquet give by his Chinese hosts.

3. A miner in Tangshan before the earthquake of 1976 died after eating two mfried meat pancakes for breakfast. He should have been able to avoid this ttragedy by drinking one or two cup of water before eating the meat pancakes.

4. Xie Jin, the Famous film director, over 80, died in his hotel room in his hometown after the re-union dinner banquet with his classmates and hometown folks. He had drank and ate too much, doctors guessed.

5. Ma Ji, the cross-talk show actor, died in the morning between 9 to 10 o'clock. One of his closest friends disclosed that Mr. Ma ate noodle with fried bean butter with minced meat.

6. Hu Yaobang, the General Secrectory, ate too much for breakfast to prepare the political bureau meeting which was expected to be long, suffered a heart attack during the meeting. While in the hospital his conditiions improved a lot. But one morning after eating some watermelon, he died. The doctor said later that watermelon was good for the patient, but the nurse gave him too much.

7. Mr. Yang, A medical doctor and professor of a university Medical school in China, shortly after he came back from the countryside forced labor in the late 1970s, was very happy and excited at the welcome-back dinner with his friends, and drank and ate too much; consequently died at the dinner party. After he drank and ate for a while, he told his friends at the party that he felt dizzy and stomach uncomfortable; then he went to another room and lied on a couch sofa. His friends thought he needed a break, and did not take his complaint seriously. However, by the end of the party, his friends found him dead on the couch. After his death, the autopsy results: Acute pancreatitis(急性胰腺炎). To prevent such tragedies to happen, drink and eat moderately and know how much you can consume and stop drinking and eating when he feel half full. Also be active after eating, for example, walking is a best, even steping back and forth on the same location is good for the stomach and pancreas.

8. A Canadian marathon athlete drank too much water before the race and died during the race.

9. Uncle Gao Tiejun died after eating a nice and big dinner cooked by his nephew's wife. After eating he felt very uncomfortable in the stomach and walked in the courtyard of the nursing home in the evening; but he was found dead in the morning by the nursing home workers.

10. Father suffered a stroke after eating a beautiful and rich dinner cooked by his daugher-in-law and died a month later in the hospital .

11. Ke Qingshi, the former mayor of Shanghai, died of Acute pancreatitis(急性胰腺炎) after a banquet and he ate some peanuts in addition at night on 0/04/1965. The pancrea is the master holding your life and death opportunity after eating meals.

Here are simple ways to take control Heart Disease

In the US, heart disease is a leading cause of death for both men and women. This month, join millions nationwide to lower your risk for heart disease or manage a heart condition.

Here are simple ways to take control:

Keep a healthy diet. Eat plenty of fruits, vegetables, whole grains and lean meats. Avoid high-fat foods, such as cold cuts, whole eggs, regular butter or margarine and prepared salad dressing.
Choose low-fat or fat-free dairy foods, such as fat-free cheese, plain low-fat yogurt, and skim or 1% milk.

Limit your salt intake. Many frozen and canned foods are high in sodium (salt). Check food labels on these items for sodium contents.

Limit alcohol intake. Women should have no more than one drink per day. Men should have no more than two drinks per day.

Take steps to lower stress. Try taking a walk or listening to music.

If you are overweight, lose weight sensibly. Talk with your doctor about your weight and diet before starting a weight-loss program.

Exercise regularly. Try to exercise five days a week or more. Share your exercise plan with your doctor before starting a fitness program.

If you smoke, get help to quit!

If you live in New York State, you can call the New York State Smokers' Quitline at 1-866-NY-QUITS
(1-866-697-8487). If you are deaf, hard of hearing or speech impaired, call the NY Relay Service at 711 (voice or TTY). If you live outside New York State, you can call the National Quitline at 1-800-QUIT-NOW (1-800-784-8669).

Know Your Heart-Healthy Numbers!
At each doctor's visit, ask your doctor to check your:
Height, weight and body mass index (BMI). BMI is a number that tells you if your weight is healthy.
Blood pressure. A blood pressure reading shows if there is strain on your heart or artery walls. If your numbers are above normal (higher than 120/80 for adults), talk with your doctor about lifestyle changes and medicine that may help lower them.
Cholesterol levels. Follow your doctor's advice if you need to lower your cholesterol.
Take time to schedule and keep appointments with your doctor to talk about your risk factors and concerns. If your doctor prescribes medicine, remember to take it exactly as ordered.

six ways you can control heart disease

Here are six ways you can control and help prevent many of the risk factors for heart-related illnesses:

1. Exercise regularly. Biking, swimming and other types of aerobic exercise are great for your heart. Consult your doctor before beginning an exercise program.

2. Balance your diet. Make smart food choices, such as eating plenty of fruits, vegetables, whole grains and low-fat dairy products. Avoid items high in calories, sodium, and saturated and trans fats.

3.Stay at a healthy weight. A quick body mass index (BMI) assessment can tell most people if they are at a healthy weight. It's important to discuss your weight and BMI with your doctor. For many, losing just 10 percent of body weight can significantly reduce heart-disease risk.

4. If you smoke, get help to quit. We want to help you live a tobacco-free life. For support, call the American Cancer Society at 1-866-611-QUIT (1-866-611-7848). TDD users can call 1-866-228-4327. If you are a Medicaid or Family Health Plus plan member, call the New York State Smokers' Quitline at 1-866-NY-QUITS (1-866-697-8487). TTY users can call 711.

5. Know your blood pressure. Speak with your doctor about ways to lower high blood pressure, such as reducing salt in your diet.

6. Control high cholesterol. Have your cholesterol levels checked regularly. If you have high cholesterol, talk to your doctor about ways to lower it, such as getting more exercise and working more nutrients into your diet.

5 Habits to Break Before It's Too Late

5 Habits to Break Before It's Too Late

by Momlogic.com, on Mon Oct 19, 2009 7:03am PDT 172 Comments Post a Comment Read More from This Author » Report Abuse You want to live a long, full life -- to be young and lean forever. But you could be doing yourself more harm than good.

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by JJ Virgin

"Someday," you say, "I'm going to get my health back on track, after this next project," or "when I get back from my cruise," or "when the kids get a little older" ... C'mon, you know your list of reasons -- or what I call EXCUSES -- better than I.

Look, if you're waiting for some magical day to appear, you just may be waiting forever. These days do not "show up"; you show up for THEM. I have identified five critical areas, bad habits that many people mindlessly follow. Do you realize that each and every day of your life that you do not reverse these dangerous trends, you get farther and farther from your ultimate goal of living a fulfilling life?

Take a look at each area, determine how you stack up, and then make the fix today:

1) Stealing from sleep: Studies show that a minimum of seven to nine hours of uninterrupted sleep (at night) are essential for health. Sleep is the time when your body repairs and recovers from all of the metabolic processes that your body performs every second. Sleep supports healthy weight management, raises growth hormone, and heals the adrenals. If you are watching TV, working on your PC, or otherwise stimulating yourself so that you are unable to go to sleep by 11 PM, then establish the Power Down Hour and turn to more relaxing activities like baths, light novels, or cuddling with a loved one (or pet!) at least an hour or two before bedtime. Then ... retrain yourself to sleep through the night.

2) Skipping breakfast: How many times do you find yourself dashing out the door to start your day, only to discover that you forgot to eat? Listen, your body has just "fasted" overnight, and in order to fuel yourself for the day (and lower stress hormones), you must eat a balanced meal that includes proteins, fats, and carbohydrates. Otherwise, your body will turn on itself for fuel, and it isn't fat but muscle that it's going to target ... which will cascade into a very nasty sequence of health consequences that will make you fat, old, and tired before your time.

3) Blowing off exercise: If you think you can manage your health and weight through dietary means alone, it won't work. Period. Exercise is crucial for stimulating proper physical and hormonal response necessary for building muscle and bone, burning fat, letting you sleep, keeping you young, giving you energy -- the list is endless. More important is the CORRECT type of exercise, which involves high-intensity interval training, along with resistance workouts. If you can't find 20-30 minutes a day to incorporate these exercises into your life (oh yeah, that is ALL you need, by the way), then you can kiss your health goodbye.

4) Noshing at night: Strapping on the feedbag in the evenings basically signals your body to hold off on burning existing fat stores, raises stress hormones before bedtime, and screws up your body's natural digestive processes at a time when it should be ready to shut down and repair. If you are eating in a hormonally-balanced way during your evening meal, there is absolutely no need to munch afterward.

5) Not counting your beverages: One of the craziest things I encounter in my work is the lack of consideration of high-calorie, high-sugar drinks in the diet. Yes, those healthy "Jumbo Juices," designer coffee slurpees (hey, they may as well be, given all the sugar in them), and those harmless little cocktails every night, especially those fruit-flavored martini and tequila drinks, can really pack on the pounds in a hurry. Make the switch to healthier options like iced green tea -- or, my favorite, Emergen-C -- for some sparkling mineral replacements that not only satisfy, but also fuel and nourish!


JJ Virgin, PhD, CNS is a celebrity health and nutrition expert, author, public speaker and media personality. She is internationally recognized as the creator of the Weight Loss Resistance Revolution™ and trains other health care professionals in her program. JJ is the President of the National Association of Nutrition Professionals, nanp.org.
Read more: http://www.momlogic.com/2009/10/5_diet_habits_to_break_before_its_too_late.php#ixzz0UOGfO7NP