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Effective Ways to Lower Your Blood Pressure

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High blood pressure, or hypertension, is called the “silent killer” for good reason. It often has no symptoms, but is a major risk for heart disease and stroke. And these diseases are among the leading causes of death in the United States. About one in three U.S. adults has high blood pressure.

Your blood pressure is measured in millimeters of mercury, which is abbreviated as mm Hg. There are two numbers involved in the measurement: systolic blood pressure and diastolic blood pressure. Your blood pressure depends on how much blood your heart is pumping, and how much resistance there is to blood flow in your arteries. The narrower your arteries, the higher your blood pressure.

Blood pressure lower than 120/80 mm Hg is considered normal. Blood pressure that’s 130/80 mm Hg or more is considered high. If your numbers are above normal but under 130/80 mm Hg, you fall into the category of elevated blood pressure. This means you’re at risk for developing high blood pressure.

Fortunately, lifestyle changes can minimize your numbers and lower your risk. Check out the ways to lower your blood pressure levels!

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6 Vitamins You Really Need As You Age

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Vitamins allow your body to grow and develop. They also play important roles in bodily functions such as metabolism, immunity and digestion. There are 13 essential vitamins, including vitamins A, C, D, E, and K and B vitamins such as riboflavin and folate.

According to the U.S. National Library of Medicine, the best way to meet your vitamin needs is to eat a balanced diet containing a variety of foods. If you can’t meet your needs through food alone, you may require dietary supplements. Seek guidance from your doctor or dietitian before taking supplements, however.

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Simple Ways to Boost Your Morning Coffee

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It’s important to take vitamins, especially during the cold season. Unfortunately, we keep forgetting to take them daily—but we NEVER forget about our delicious daily cup of coffee. Actually, we can’t start the day without it. So, this article will give you some takeaway tips to boost your coffee with antioxidants and vitamins.

Adding a dose of antioxidants and vitamins to your daily cup of coffee will keep you energized and healthy. Try one of these four additions and brew up special vitamin coffee. The benefits are aplenty — from boosting mood and energy to protecting your heart. Check them out!

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6 Healthy Ways to Prevent Kidney Stones

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Kidney stones are hard mineral deposits that form in your kidneys. They cause pain when they pass through your urinary tract. Up to 12 percent of Americans are affected by kidney stones. And once you’ve had one kidney stone, you are 50 percent more likely to get another within the next 10 years.

Unfortunately, there’s no one sure way to prevent kidney stones, especially if you have a family history of the condition. A combo of diet and lifestyle changes, as well as some medications, may help minimize your risk of developing kidney stones.

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6 Simple Workouts: How to Get a Good Night’s Sleep

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First, exercising in general significantly improves your health, according to the National Sleep Foundation. In a 2011 study from the Journal of Sleep Research, participants slept just as soundly on nights they worked out for 35 minutes as when they didn’t exercise at all before going to sleep. So, if you’re dealing with sleeping problems, you should exercise before bedtime!

Exercising improves your sleep because low energy makes you fall asleep faster. The main belief is that exercise can lead to a buildup of adenosine, a hormone in the part of your brain that monitors your fatigue levels. When you have increased adenosine levels, it helps you sleep, and can actually trigger non-rapid eye movement sleep or slow wave sleep. Check out these workouts! 

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Easy Ways to Drink More Water Starting Today 

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You already know water is great for you, and that you should probably drink more of it. Staying hydrated throughout the day has a huge impact on your basic bodily functions and overall health, from improving your circulation and digestion to boosting your immune system and brain function. Drinking more water is one of the easiest paths to achieve a healthier life.

If those facts aren’t enough for you, drinking enough water has also been proven to help you lose weight. It boosts your metabolism, acts as an appetite suppressant and helps clear your body of toxins. Read on to discover the benefits of drinking water more often!

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