10 Tips For Fast Weight Loss

Losing weight can be a challenge, especially if you have many pounds to shed. It can be difficult to sift through all the fad diets, and downright dangerous supplements and pills on the market today. How do you know what works and what doesn’t? Whom should you believe?

Here are 10 no-nonsense tips for fast, healthy weight loss :

1) Drink 8-10 glasses of water each day - this helps flush your body of impurities and fat. You can also substitute a few glasses of water for green or herbal tea.
2) Break up your meals into 5 or 6 smaller ones - this will help speed up your metabolism and keep you from getting too hungry in between meals.
3) Increase your fruit and vegetable intake - these are packed with vitamins.
4) Decrease your fat intake - try for no more than 20 grams per day.
5) Exercise for 30 minutes each day - take a walk, or play a game with your kids. Just get moving.
6) Find a hobby - take up knitting or painting to keep your hands busy.
7) Don’t eat that late night snack - Try not to eat for at least 2 hours before going to bed.
Listen to your body - your body will tell you when it is full, hungry, stressed, tired. Learn the signs and obey what your body is telling you.
9) Increase your fiber - choose whole grain pasta and bread.
10) Cleanse and detoxify - this may be the most important. Rid your body of harmful toxins and chemicals, while allowing it to function normally.

Cleansing is an important part of long-term weight loss success. Our bodies are laden with insecticides, pesticides, lead, and dozens of other harmful substances. These chemicals clog our internal organs and our bodies respond by coating these chemicals with layers of fat.

One way to cleanse your body of harmful impurities is by using Acai Berry. This fruit is a nutritional powerhouse and will get your body functioning normally again, so it can fight illness and disease. It will also allow your body to burn calories and fat faster and more efficiently. You will see a faster rate of weight loss, and you will be able to keep it off.

How To Lose Weight Fast

Quick Weight Loss Tips – Food Factors

When it comes to finding quick weight loss diet tips that work, selecting your foods for your diet can be a real balancing act. You have to lose some of what you’ve grown accustomed to and add some items that may be new to you. Here’s some quick weight loss tips that experts recommend to promote weight loss.

Quick Weight Loss Tips #1 – Reduce fat.

With regard to fat, the research is clear: Diets too high in fat promote overweight and obesity. You should strive to consume no more than 25 percent of your calories from fat – and that fat should the “non-saturated” type.

Quick Weight Loss Tips # 2 – Don’t be so sweet.

Numerous studies have linked table sugar to increased calorie consumption. While sugar doesn’t do as much dietary damage as fat, you’ll find that when you eat sweets, you simply want to eat more… of everything. Not only that, but sugar also makes your body excrete chromium, and chromium is a mineral that helps your body build calorie-burning lean tissue – so you want to keep your chromium levels up.

Quick Weight Loss Tips #3 – Drink up.

“If people want to keep their nutrients in balance, they need to drink plenty of plain, unflavored water every day,” says Judy Dodd, R.D., past president of the American Dietetic Association. Water not only acts as a solvent for many vitamins and minerals but also is responsible for carrying nutrients into and wastes out of cells, so the body functions properly. As a rule of thumb, you should drink a half-ounce of water for every pound of body weight daily, unless you’re very active, in which case you should increase your water intake to two-thirds of an ounce per pound of body weight daily. So if you weigh 100 pounds, you should drink 50 ounces of water a day as a minimum

Quick Weight Loss Tips #4 – Fill up on fiber.

You can curb your hunger by increasing your intake of dietary fiber, which is filling, so you feel full but eat less. For these diet tips, experts recommend eating more fruits, vegetables and wholegrain cereals.

Quick Weight Loss Tips #5 – Get treatment for food allergies.

Some researchers believe that being overweight is the result of people craving foods that they are allergic to. For these people, weight loss is extremely difficult until they figure out what those trigger foods are and eliminate them from their diets.

“There are specific food allergies that trigger uncontrollable craving and bingeing,” says Joseph D. Beasley, M.D., director of Comprehensive Medical Care in Amityville, New York. “It’s a common problem in overeaters.”If you suspect that food allergies might be part of your problem, ask your doctor to help you identify the offending items. Your doctor may recommend that you see an allergy specialist.

Low Carb Diet

Low Carb Diet is always the correct way to lose weight permanently. It's little surprise that people are searching harder than ever for new and easy ways to shed a few pounds.Well, let's face it - we're talking more than a few pounds here! In fact 31% of Americans are considered overweight, compared with only 23% in 2004.Low carb diets are all over the place at the moment and the chances are that you've stumbled upon this article via one of the many low carb diet resources on the Internet.This article aims to provide you with a balanced guide to the concept of the low carb diet and what it can do for you.

Low carb diets fuss over carbohydrates, what are they?

Low carb diets focus on energy usage and in particular controlling levels of energy obtained and released from carbohydrates. Carbohydrates are the body's primary source of energy.Carbohydrates fall into two groups: simple carbohydrates, such as common sugars present in honeys and syrups. Then we have complex carbohydrates, which are present in whole grain breads etc.Generally, simple carbohydrates get absorbed into the body's bloodstream at a faster rate than complex carbohydrates. They are a quick and accessible source of energy.However an exception is fructose, a sugar and simple carbohydrate, which is actually released into the bloodstream at a very slow rate, comparable to many complex carbs.Complex carbohydrates are often referred to as slow release carbohydrates. Low carb diets are, in the main, concerned with reducing the simple quick release carbohydrates.

Low Carb Diet Concept

Naturally, the body will use simple carbohydrates such as sugars mentioned above as a main energy source. The aim of a low carb diet is to condition the body to start using fat as a primary source of energy instead of carbohydrates.Additionally, a low carb diet will rid the body of a lot of stored water. Carbohydrates are stored in the liver and muscle tissues as Glycogen. Chemically speaking (don't get scared!), one molecule of glycogen requires three molecules of water for storage.So, as the body naturally stores carbohydrates as a source of energy reserve, it is also storing a lot of water. When you start a low carb diet, your body will begin to use up your carbohydrate reserves and release with it all that associated water.As a result of this, weight loss in the first instance of a low carb diet is rapid. In the first week of a low carb diet, it's quite easy to lose at least four pounds.Thirdly, a lot of calories actually come from carbohydrates. Imagine the effect of cutting out cake and ice cream etc.So even though the emphasis is placed on the carbs, a low carb diet is often a low calorie diet as well, just by its very nature.

The down side to the Low Carb Diet

Ok. So, we know the upside of the low carb diet is that you're likely to lose weight very quickly. But what about the downsides? Well, we did say this was going to be a balanced look at low carb diets after all!Some of the better-known low carb diets encourage the dieter to ingest greater levels of fat. There often isn't any differentiation made between the types of fat: saturated and unsaturated.The American Heart Association has long had health concerns about low carb diets such as Atkins because the dieter is encouraged to eat more animal produce which, in the case of steak for example, is high in saturated animal fats.The effect on the heart must be taken into consideration if you're considering a low carb diet.Not all parts of the body can use fat as an energy source. The brain for example uses glucose - a sugar that is avoided on a low carb diet. Ketones are produced to fuel these parts of the body.If the low carb diet cuts out too many carbs, the body will enter a state of ketosis. The down side here is that ketones will make your breath smell.

On a low carb diet muscle tissue may decrease as described above. Exercise must be taken to reduce muscle wastage. Muscle tissue is a major factor in metabolism and burning calories.A low carb diet can decrease the amount of muscle tissue and therefore actually make it harder to burn fat.A balanced diet is paramount to good health. A given low carb diet may not always be that well balanced. For example, fruit is a good source of essential nutrients.However a low carb diet may require that the intake of fruit be reduced. A low carb diet may also require a higher level of protein intake. This can put a strain on your kidneys.

Healthy Diet - Choosing low fat high fiber foods

Healthy diet is the only way to have a healthy life. Raising the level of dietary fiber, while lowering the amount of fat in your healthy diet, is one of the most effective changes you can make, both in terms of weight loss and overall health and fitness.Unfortunately, most people consume too much fat and not enough fiber, and reversing that trend can be difficult even for the most motivated. A good place to start is by knowing which healthy diet foods are highest in dietary fiber.

Eating a diet rich in these healthy diet foods is a good way to boost fiber while lowering fat and other negative dietary elements.When boosting the amount of fiber in the healthy diet, however, it is best to start gradually in order to let your body adjust. An abrupt change in the amount of fiber in the healthy diet can lead to cramps, abdominal pain, bloating and gas.

Highest Fiber Foods

Among the highest fiber foods are cooked legumes (including dried peas and beans), dried fruits, nuts, sesame seeds, sunflower seeds, and berries. These healthy diet foods all contain more than six grams of fiber per serving.

Healthy Diet Foods containing four to six grams of Fiber

Healthy diet foods, which contain from four to six grams of fiber per serving, include a baked potato (with the skin), apples, pears, barley, brown rice, bran muffins, lima beans, snow peas, green peas and sweet potatoes.Healthy Diet Foods containing two to four grams of FiberFurther down the scale at two to four grams per serving are vegetables, citrus fruits, whole wheat bread, rye bread and melons.These healthy diet foods are still good sources of fiber, but you will need to eat more of them to get the full effect. That’s fine, though, since they are nutritious healthy diet foods in many ways.In order to enjoy healthy eating habits for life, it is important to make fundamental changes in the way you shop, cook and eat.

Fundamental Changes

• A healthy diet should be more than a temporary change in eating habits; a true dietary change must be one you can follow for a lifetime. When doing the weekly grocery shopping, get into the habit of hitting the produce section first.
• Fill your shopping basket with fresh, in season fruits and vegetables, as they are rich sources of vitamins and minerals as well as fiber. Canned fruits and vegetables are good substitutes when the fresh varieties are out of season.
• When choosing baked goods, always try to find those made with more nutritious and fiber rich whole wheat flour, wheat bran, oat bran, poppy seeds, sesame seeds, oatmeal or raisins.
• Become a label reader. The federally mandated nutritional labels contain a wealth of valuable information for those who take the time to understand them.
• Nutritional labels contain valuable information on the calorie content, fiber content, and vitamin content of all packaged foods, and many meats, seafood and poultry products as well.
• Finally, there are some popular myths about fiber. It is important to dispel these myths as you seek to increase the level of fiber in the healthy diet.

Myths regarding Fiber Level in Helathy Diet

• The first myth concerns the relationship of crispness to level of fiber in a healthy diet. In short, the crispness of a food is no indication of the amount of fiber it contains.
For instance, the vegetables commonly used in salads, although crisp, are not significant sources of fiber. The crunch of the lettuce is a result of the amount of water it contains, not its fiber content.
• Many people also think that cooking foods breaks down fiber – it does not. Cooking has no effect on the fiber content of foods. Peeling vegetables and fruits, however, does remove some of the fiber, since the skins of fruits and vegetables contain fiber. Edible skins, such as apple peels, can be good sources of fiber.

No matter what your reasons for increasing the amount of fiber in your healthy diet, you may well find that this is one of the most positive changes in your healthy diet you will ever make.

3 Meal-Structuring Tips For The Low-Fat Lifestyle

Always know what you're going to have for dinner well before you begin preparing a meal. If you get into the habit of doing that, there will be no pressing need to measure portions, count calories or forgo your favorite foods. When you plan your meal, eating appropriate portions of meal will follow naturally.

1. Planning a meal begins at the kitchen table, not with knife and fork but with pencil and paper.

For most people, planning meal about a week in advance works best. Whether you're going to be trying some new recipes, relying on family favorites, or both, it's extremely helpful to have the actual list of ingredients right in front of you. It's worth double-checking to make sure that you have all the appropriate condiments for each recipe or meal: Parmesan cheese for the pasta, lemon for the fish, yogurt for the baked potato and so forth. Herbs, spices and condiments help give food the quality of being a "meal," which is exactly the quality that we're striving for.

2. Try to buy only as much food as will fit into your planned menus.

There are two ways to do this. One is to make every effort not to buy excessive amounts of food in the first place, and the other is to learn how to use leftovers in a creative but planned manner. If you're the kind of person who knows how to turn leftovers into a good lunch or dinner, you have a definite advantage here. If not, you can ask friends for tips, buy some recipe books or be especially diligent when making your purchases.

That may mean, for instance, going a little out of your way to buy meat from a butcher instead of the supermarket, in order to get the portions you really want. Instead of buying a whole chicken, you may want to buy a couple of split breasts or some legs. A butcher will usually give you exactly the amount of ground beef you want, and it's easy to store leftovers, raw or cooked, for future use. You may also want to emphasize non-meat items - rice, noodles, beans and potatoes - in your diet, because many are easily stored and conveniently portioned for meal.

3. Don't put more on the table than you want to eat at that meal.

In the case of the chocolate cake mentioned before, the sensible thing to do is to cut out one large piece that can be divided into a reasonable portion for everyone at the table and then wrap and store the remainder.Putting the rest of that cake in the freezer may also be a good idea, so you won't have to "worry" that it will go bad unless you polish it off. Some cooks enjoy bringing a large roast or casserole to the table because it looks very impressive.

But if experience tells you that all that food sitting on the table is going to create a desire to eat more than you really want, do the carving or serving on the kitchen counter and then store the rest before eating the meal.

South Beach Diet

South Beach Diet – a word that is commonly heard but is seldom understood. This is just another truth behind the emergence of such thing. So what’s then is the big deal?Well, in this page you will find some facts about the South Beach Diet and what is all about it. After all, I am sure that you love to get on with losing weight ready for summer, right?Well, the South Beach Diet is being considered as another “big thing” that the slimming world has ever introduced. But where exactly did the South Beach Diet come from?

History Of South Beach Diet

Here’ the answer: the South Beach Diet was actually formulated by a person named Dr. Arthur Agatston after the truth that some of his patients were having little success by using the said to be conventional low carb – high fat diet plans like the Atkins diet which is also known from around the globe.

Dr. Arthur Agatston, being then a cardiologist and knowing the condition of his patients, has a main concern of finding a diet that will to a perfect healthy heart. Finding no such source for that diet, he decided to formulate his own diet plan and that was become known as the South Beach Diet.

Dr. Agatston Testimony

According to the testimony of Dr. Agatston, since the introduction of the South Beach Diet, many people who followed the South Beach Diet actually lost an average of 13.6 pounds almost double the 7.5 pounds lost by those who use the strict “Step II” of the American Heart Association (AHA) diet.

Along with that, there also found that with the use of the South Beach Diet many people were showed to have greater decreases in their waist-to-hip ration and triglycerides, and their good to bad cholesterol ratio even improved more.

Generally, the South Beach Diet, in a word, is not considered as a low carbohydrate diet as it is commonly associated. It is for the fact that the idea behind the South Beach Diet is to lose weight in a way that is healthy for those who take it, in particular the dieters.

South Beach Diet Food

The South Beach Diet then unlike the low carbohydrate diets is usually taken by having the dieter choose between the good and bad carb foods. As such, the dieter is required to eat more fruits and even entire grain bread when it is contrasted to other low carb diets. So, in the South Beach Diet, there is somewhat a sense of “yin and yang”, that it is more balanced than any other low carb diets in the whole world.

The Healthiest Meals on Earth: A Guide Eating Well and Eating Healthy

The Healthiest Meals on Earth /

What is a polymeal?

A couple of years ago in the British Medical Journal, a researcher looked at the statistics on food and health and projected that if you could create a meal out of seven well-studied ingredients or foods, and get everyone to eat that meal regularly, you could reduce heart disease by over 70% and give people an average of 9 extra "good" years of life. He called that meal the POLYMEAL. We devised all our recipes and meals using the principles of the polymeal- the best variety of documented health benefits in the most delicious combinations.

What is the myth behind the low-fat diet?

That it's inherently healthy (which it's not) and that it will prevent disease (which it does not). The percentage of fat in the diet has absolutely no relationship to any health outcome. The TYPE of fat (i.e. trans-fats) and the TYPE of carbohydrate (i.e. processed food, high sugar) does indeed make a difference.

Your thoughts on sugar?

See above. It's the biggest problem in the American diet as well as in the diet of all "industrialized" nations. And by sugar i don't just mean table sugar, i mean high-fructose corn syrup and any starch that converts quickly to sugar in the body (which includes the vast majority of commercial cereals, pastas and breads). This stuff should represent no more than a small fraction of our diet, but the dietitians tell us it should be 60% which is patently, utterly absurd- at least if you want to be healthy.

Describe the "perfect meal"?

One that tastes delicious, is cooked at home, eaten with family and is a sensual and textural delight. AND which contains the maximum amount of health giving compounds from omega-3's to fiber to protein to healthy fat to vitamins, minerals, and phytochemicals. Example: Wild salmon, vegetables with extra virgin olive oil, a piece of fruit, some nuts, a piece of fruit, red wine and a square of dark chocolate.

Why should people switch to organic foods? Aren't Americans living longer than ever before?

I'm not sure every single food we eat has to be organic, but many foods that are highly sprayed and contaminated should be- strawberries for example. The advantages of organic go beyond the considerable health benefits- organic soil holds more moisture and actually contributes to saving energy.

"Big Food" has co-opted the term organic in many cases- i'm not sure that "organic cocoa crunch cereal" has any meaning or value, yet I see stuff like that at the supermarket all the time.

Real food grown in organic soil has far more minerals and nutrients and less toxic chemicals. Living longer shouldn't be the only end-point by which we judge the success of a health strategy- you can live long in an assisted living facility or hooked up to tubes. What we're looking for is vibrant, energetic life for many years- living young and long- what I call "youngevity". You're not going to achieve that on a diet of processed food and toxic chemicals.

Walking to Lose Weight

Has the "no pain, no gain" theory of exercise chased you back to your easy chair? Are you wondering why something that's supposed to be so good for you has to be so uncomfortable and inconvenient? Take heart! There's an easier way: walking to lose weight.

©2007 Photodisc Walking is a moderate exercise program that is easy to stick with for life.

Many doctors, exercise physiologists, and other experts stress that the key to reaping the health and fitness benefits of physical activity is to choose a regular, moderate exercise program that you enjoy and can stick with for life. After all, an exercise program won't do you much good if you don't follow it.

So what do you choose? Why not pick the activity that you've been doing all your life? Walking, our natural means of getting from one place to another, provides health and fitness gains without the pain.

And because of its unbeatable convenience and safety, this low-impact activity has one of the lowest dropout rates of any form of exercise.

Indeed, when exercise physiologists first investigated the health and fitness benefits of exercise, it was walking, not running, that they studied.

Since then, walking has gained new respect as effective exercise. It is becoming more and more popular as a means to lose and control weight, tone muscles, build strength and endurance, and increase aerobic capacity. This article gives you the tools to get your walking fitness program started. We'll discuss walking and weight loss in more detail in the next section.

Psychological difference between men and women

First, let’s say THESE ARE GENERALISATIONS! As a woman myself I would be the first in line to defend myself and any other athletic woman, praising our ability to push harder, focus on the goal of our training and therefore succeed but there are a few issues that need to be raised ( even if only for argument’s sake!)

Generally men like to monitor their progress when it comes to training. They are the ones calculating, comparing and evaluating their numbers and performance whereas (apparently) us women are more inclined to distraction with a book, magazine or the trusty iPod.

The other issue to be raised is emotional state. Men seem to have the general ability to focus in on their training unemotionally and therefore are less affected by outside influences on their training performance whereas women are more inclined to let emotional matters affect their performance. However this may not always be a bad thing! When we are in a positive mood, this may lead to longer training and higher endurance where our male counterparts may have just stopped because that’s what their calculations have told them to do.

Competition - another psychological difference between men and women. Again a generalisation but men seem to perform better in terms of competition than women. When it comes to competitive training situations men are relatively good and like training to compete, thriving on the aggression and testosterone that this builds up and yes I hear all you women cry ‘oh how very caveman like!’. When it comes to women, we prefer to train in non competitive groups, such as with a training partner or friend hence the popularity of ‘classes’ amongst women. This fellowship is seen to be more suiting to women where we enjoy the company and this then leads us to train harder for longer.

In conclusion to the psychological determinants of training it would seem that both men and women have conditions which favour one more than the other. It is unfair to say men are better prepared mentally for endurance and perseverance in training than women just as it is unfair to say that men would not be able to train as effectively in a non competitive group situation. Here I think the argument boils down to ‘each to their own’ and the fact that when it comes to training and performance it is a matter of finding what suits YOU regardless. If you train better reading your favourite novel, by calculating each repetition or chatting with a friend then go for it!

In summary, it can be seen that the gender debate for some will rage on, trying to for once and for all decipher who really is the supreme sex when it comes to endurance performance and training. Yes, I will give you that when it boils down solely to maximum oxygen consumption men do indeed have a distinct advantage but this is definitely only one measure and more than this - it is an average. Anyone who trains regularly and trains hard knows that pushing yourself is not usually a matter of physical boundaries but MENTAL BOUNDARIES. It is about finding out how much we can take mentally, how much we can endure psychologically. After all, 30% of training is physical and 70% is mental.

The Latest In Yoga Types

When most people think of yoga, they think of traditional sun salutations or downward dog poses with relaxing slow classes to calming music. Prepare to learn about some new original takes on the practice.

Hip hop yoga

More accustomed to pipes and harps in the background of your yoga class? Well here you're more likely to hear Jay-Z!

Hip hop yoga is a new and upcoming type of yoga, combining the love of music with a love of yoga. The idea is that the music motivates the class and lifts the tempo helping the students through sequences. Unlike more relaxing yoga classes where your mind may be allowed to wander and relax, this class aims to keep you focused on what you are doing 100 percent.



Acroyoga

An unusual concept to the more traditional yoga lovers, acroyoga combines acrobatics, Thai massage and partner yoga. The discipline began in California and involves warm up sessions of sun salutations and many following moves such as headstands, handstands and upside-down moves


Quantum yoga

Quantum yoga is based on the 'quantum method'. This is the belief that we all have different requirements from a yoga class. It dates back to the 6000 year old Indian ayurveda system which says we are split into one of three body types ( also called dosha).

• Vata (air) - are types who have slender frames and are prone to anxiety.
• Pitta (fire) - are types who have a good amount of stamina but a fiery temperament.
• Kapha (water) - are types who tend to have heavier frames but can be lazy.

Quantum yoga therefore focuses on finding a yoga sequence suited to each type relating to one's mental, emotional and spiritual needs.

Yoga - An Introduction to the Art Form

An overview of Yoga

Yoga (also called ‘asana’) refers to the traditional physical and mental disciplines based in India. The word itself translates as ‘union’ and in this way defines the union of the mind, body and spirit expressed through physical postures and poses.

The biggest misconception people have about yoga is that it is purely stretching but although stretching is involved, yoga is about the balance in the body which is gained though postures and poses which each develop strength and many other physical benefits. As an individual starts doing yoga their experience is referred to as ‘their practice’ which is meant to describe how your relationship with the discipline develops, evolves and changes. Yoga isn’t a competitive practice and there are classes and different types to suit different people.

Additional to yoga poses, the discipline focuses on breathing techniques, meditation and many other calming practices which can make the class a spiritual work out as well as a physical work out, however this will vary from teacher to teacher.
There are many different types of yoga being practiced today (Hatha, Vinyasa, Astanga, Iyengar, Kundalini and Bikram are the main types), so make sure you find the right one for you.

The benefits of yoga and its affect on the body

The benefits of yoga are numerous as well as varied healing both physically and mentally, here are a few:

• Reduced stress
• Reduced stress levels
• Reduced anxiety and muscle tension
• Better sleep
• Improvements in other medical conditions
• Asthma and allergy relief
• Lower blood pressure
• An aid to quitting smoking
• Lowering heart rates
• Spiritual growth
• Wellbeing
• Increased physical strength and flexibility
• Increased energy levels

The physical benefits of yoga in more depth

Flexibility
Many of us suffer from stiffness and tight muscles due to our lifestyle as well as stress levels causing tension. Even the most athletic suffer stiffness and painful muscles which are only remedied by deep intensive sport massage. Yoga can therefore act as part of a training schedule in addition to the main sport itself bringing more flexibility and greater range of motion to muscles and joints stiffened through other activities. I know as a runner myself I always suffer tight hips and hamstrings so yoga has acted to loosen these areas up significantly.

Strength
Another ailment of other sports and activities is that they can cause imbalances and weaknesses in certain parts of the body which then lead to injury, requiring weeks and months of recovery. Yoga helps to reduce these imbalances as it requires you to support the weight of your own body in new ways, moving slowly in a controlled fashion through moves which increases the strength of those areas.

Pain prevention
Another great benefit of yoga is that it can reduce big problems such as back pain. Many people suffer back pain from sitting at computers all day, or on distance driving causing spinal compression and tightness. Yoga improves the alignment of the spine and therefore reduces many causes of chronic pain. However, it may be a good idea to consult your doctor before seeking yoga as a cure for your problems.

The mental benefits of yoga in more depth
Yoga is renowned for its ability to bring calmness to the mind. By focusing intently on each pose and what your body is doing, all other stresses of life are pushed away.

Meditation also helps you to focus your thoughts and learn ways to control your negative feelings with the belief that controlled breathing helps to control the emotional mind. With this, yoga can relieve stress and many of the problems related to stress such as panic attacks, anxiety and depression. Learning to focus on the here and now brings peace into your world instead of the usual rush of life. A recent US study found that just 20 minutes of yoga a day can help reduce stress by as much as 10 percent!

Toning Up With Yoga

Although Yoga is associated with such benefits as reducing stress, lowering blood pressure and relieving joint pains it can also be a great way to get back in shape, toning up the body.Recent studies show that certain positions in yoga can promote weight loss, strength and more toned muscles so here are a few of the best positions to focus on those difficult areas.

Core and abdominals

• The plank - this is usually done coming out of the downward dog or table pose and is great for tightening core abdominal muscles. Try holding the position for 10 long breathes focusing on pulling your stomach in for maximum results.
• Boat pose with leg lifts - sit on your mat, lean back on your forearms and lift your legs straight up. Firm your abs and then lower your legs down to hover above the floor before lifting them back up.
• Boat pose with block - sitting on your mat, knees bent, keep your feet flat on the floor. Place a block between your upper thighs and come to a boat pose by leaning your torso in and lifting your legs. Hold for a few breaths and release. Repeat this 20 times.

Derriere

• Bridge - lie on your back with knees bent and feet hip width apart. Roll the shoulder under and reach the hands towards your feet. On exhalation raise your buttocks and elongate your back. Relax your face and jaw and breathe deeply.
• Mountain pose - stand with both feet touching from the heel to toe and keep your back straight with palms facing forward. Slightly tighten the knees, thighs, abs and buttocks maintaining a firm posture and exhale.
• Camel - sit up on the knees with heels pressed against your buttocks and calves on the floor. Reach back to grasp each ankle with each hand and inhale while slowly lifting your buttocks slightly forward.

Legs and thighs

• Warrior with static lunge - begin with feet slightly apart and lift your arms up over your head with palms facing each other. Turn your left foot out 90 degrees and right 45 degrees. Rotate your hips and torso so they are facing the same directions as your left leg. Bend your left knee to a right angle, knee over foot and hold for 10 long breaths. Straighten the front leg and hold then repeat the bent knee and hold.
• Chair pose - from the mountain pose, bend the knees until the thighs are almost parallel to the floor keeping your buttocks low. Bring your arms towards the ceiling and straight. Hold for 10-15 seconds and breathe.

Arms and shoulders

• Downward dog push ups - starting in a downward dog, lower both forearms to the ground and hold for 5 breathes before pressing back up. Repeat this 5 to 10 times.
• Crow pose (A.K.A. Crane pose) - bending knees, bring your palms flat on the floor. Place your knees on the backs of the arms and start to come forward lifting your head as you go. Take your feet off the floor, one at a time so you balance when both feet are up. This is a very challenging pose, so may take time.
• Chaturanga - start in a plank and firm your shoulder blades against your back ribs pressing in towards your pubis. When exhaling lower your torso and legs a few inches parallel to the floor. Draw your pubis towards your navel, keeping your shoulder blades broad and firm. Then look up, holding for 10 to 30 seconds.

Prevention and Treatment of Osteoporosis

The goal of treatment for osteoporosis is the prevention of bone fractures by stopping bone loss as well as increasing bone density and bone strength. Treatment doesn't have to solely occur after osteoporosis is diagnosed, if you think you are at risk, these are things you should start considering now.
Although treatments for osteoporosis will not completely cure it (rebuild bones that have been weakened) they will dramatically reduce the impact this disease will have on your life now and in your old age.

There are three treatment styles for Osteoporosis:

1. Lifestyle changes
2. Medications that stop bone loss and increase bone strength
3. Medications that increase bone formation

Lifestyle changes

Exercise

Exercise has a variety of benefits but for osteoporosis, exercise will aim to prevent falls, fractures and injuries by building fitness, muscle and bone strength.

The best exercise for osteoporosis is a combination of cardiovascular activity and weight bearing exercises. Doing a cardio workout will increase your overall fitness keeping you more energetic and more mobile. It can also prevent excess weight gain which can also put pressure on bones and joints increasing the risk of bone damage. Such cardio workouts would include walking on a regular basis, using gym machines (which are low impact), trying aerobic and strength classes at gyms, swimming which is especially great as it puts no pressure on bones and joints and running. Although running may not be advisable for those with already weakened joints and bones it can be surprisingly good for your bones (unlike popular belief!) and encourages the re-growth of bone tissue.
Strength exercises aim to prevent fractures and damage to bones by encouraging the regeneration of bones after exercise and keeping joints sturdy (especially tendons and ligaments). It plays a major role is reducing the likelihood of injury as with stronger joints and bones you are not as vulnerable.

Such exercises may include:

• Weights machines which work both the legs and arms
• Core body exercises ( plank, press ups, gym ball, bosu and wobble board to develop balance)
• Leg exercises such as lunges and squats incorporating a medicine ball for weight
• Proprioceptive exercises to strengthen ankles, hips and knees ( hopping, jumping, skipping, and running in different directions to increase agility)

It is also important to look after your body as part of your exercise routine by stretching well before and after exercise, and being careful not to overload your joints with too much weight.

Reduce your smoking

Smoking on its own can lead to a loss of 5 to 10 percent bone mass. Smoking decreases oestrogen levels in women and can lead to earlier menopause. Reducing the amount you smoke or stopping completely will therefore have a dramatic positive effect on not only your bone mass but also your general health.

Diet

To build strong bones there is a requirement of a daily intake of calcium. Where osteoporosis is a risk, calcium supplements can help this situation. Although supplements can prevent malnutrition they are not an alternative to a healthy diet and as their name suggests 'supplements' to a diet that includes sources of nutrients already. Foods such as milk, plain yogurt, cheese, creams and fortified orange juice contain calcium (but beware of their high fat content).

Vitamin D

Vitamin D is also important in preventing osteoporosis but aiding the absorption of calcium in the intestines. A lack of vitamin D causes calcium depletion in bones and further weakens them.
Vitamin D comes from a good diet and the exposure to sunlight. Therefore getting regular outdoor exposure to sunlight will be beneficial. Vitamin D is present in many of the same foods that contain high levels of calcium but supplements are additionally recommended to ensure adequate levels.

Hormone therapy

HRT (hormone replacement therapy) can prevent bone loss, increase bone density and prevent osteoporosis. This is due to replacing levels of oestrogen and progesterone. However caution must be taken with this treatment method as every woman will need a different balance of oestrogen and there may also be adverse side effects with some medications.

Medications that prevent bone loss and breakdown

Currently, the most effective medications for osteoporosis are anti-resorptive agents which prevent bone breakdown by preventing calcium being reabsorbed into the blood wearing away the bone. Anti-resorptive medications inhibit bone removal and help increase density. There are many different brands of this medication on the market but here are a few: alendronate, risedronate, raloxifene, ibandronate, calcitonin and the newest zoledronate.

Prevention of osteoporosis due to long term corticosteroids

Long term used of corticosteroids can lead to osteoporosis. Corticosteroids decrease calcium absorption from the intestines, increase loss of calcium from the kidneys and increase loss of calcium from the bones. To prevent these effects patients should:

• Have a high calcium and vitamin D intake through their diet and supplements.
• Discuss with their doctor medications which can reduce the symptoms of corticosteroid induced osteoporosis.
• Have regular checkups and scans to monitor their bone density levels over time.

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Benefits of Strength Training For Women

The majority of women at gyms steer clear of the weights room and don't attempt any weights machines or free weights giving endless reasons why they don't try them. There is a belief amongst women that strength training has no benefit for women and only ends up ‘bulking you up’.

Here I explain the many reasons why you may want to reconsider and start pumping that iron!

Increases strength
Doing weights regularly will increase your overall strength. This will make everyday activities seem a lot easier and can also help improve your stamina in other sports.

Helps lose fat
Each pound of muscle you gain through weight training can burn up to another 50 calories a day. By weight training just a few times a week you can build nearly 2 pounds of it over 2 months and don't worry, you'll be losing at least 3 pounds of fat at the same time so you'll be leaner and more toned.

No bulk
This is one of the major reasons women avoid weights - they fear it will turn them into the incredible hulk! However, research has shown that women generally do not gain bulk from strength training as they do not have the same bulk-building amounts of testosterone (Roughly 10 to 30 percent less). You will however become leaner and more toned.

Strengthens your bones
Research has shown that weight training improves your bone mineral density by as much as 13 percent in just 6 months. This is very important as women are more prone to osteoporosis in old age.

Can boost performance
Pumping those weights can improve your overall performance and additionally reduce the likelihood of injury. This is because it strengthens your core and the ligaments and tendons that surround joints which are zones prone to injuries.

Helps your heart
Weight training can keep your heart healthy by increasing your HDL (good) cholesterol and lowering LDL (bad) cholesterol and blood pressure

Lowers your risk of type 2 diabetes
Regular weight training has been shown to improve glucose utilisation by up to 23 percent in just 4 months, reducing your risk of type 2 diabetes.

You can do it at any age
It doesn't matter how old you are, strength training improvements can happen at any age- even 80 years old.

Boost your confidence
Weight training has been shown to improve women's self confidence and reduce the symptoms of clinical depression. You'll feel like a real pro in the gym!

Prevents boredom!
Weight training has unlimited choices and variations which can liven up an old routine. By adding different machines and floor weights to your workout every week you'll feel much more excited about your workout and motivated to train more.

Increases lean muscle mass
You won't get bulky or big by doing weights - if you do them correctly. Women have lower levels of testosterone in their body so it’s a lot harder to 'bulk up' than men.

Increased metabolic rate
One of the most important benefits of strength training is that it can increase your metabolic rate even hours after training.

Injury prevention
Strength training strengthens muscles, tendons ligaments and bones thus lowering the chance of injury. This is especially important as women grow older and the risk of osteoporosis rises.

Improved balance
Strength training helps resolve muscle imbalances and poor posture as well as improving balance as the core is strengthened. This gives you greater coordination.

Aids rehabilitation and recovery
After injury, a strength program is a vital component to speed up recovery. Such injuries as knee damage rely on strong quads, calves and strength in the tendons and ligaments supporting it.

It fights depression
A Harvard study found that 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counselling did.

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Lower Back Extension Exercise

Lower Back Extension

This is an exercise for the lower back that is simple to perform and can be done almost anywhere and requires no equipment. Your lower back, Erector Spinae, supports your upper body and affects almost every activity that you do. It is important that you exercise this part of the body.

The lower back extension is probably the best exercise for strengthening your lower back as well as eliminating lower back pain, loosening tight or sore back muscles that may be caused by sitting on a chair all day. This exercise is also recommended by chiropractors and doctors. If you do suffer form lower back pain it would be advisable that you check with your doctor or chiropractor before attempting this or any exercise.

I've also seen variations of this exercise done in Pilates and Yoga.

Method of Performance

• Lie down on a mat or carpet with your stomach to the floor, keep your arms and hands flat at your sides and legs extended like in a standing position, but lying down.
• Slowly raise yourself up from your torso (using your lower back muslces) as far as you can go but do not over-extend yourself (basically at a 45 degree angle). Just to the point where you feel comfortable and you are receiving the maximum benefit. Remember to tighten your buttocks when lifting yourself from the ground and concentrate on working the lower back. Hold this position for about 3 seconds or sow.
• Now slowly lower yourself back to the floor in the same manner.
• Don't forget to breathe. Inhale as you raise yourself, exhale as you lower ourself.
• Do about 2 slow sets of 12-16 reps, 2 to 3 times per week.

Variations

This exercise can be done on vertical benches or holding onto extra free weights. The exercise done on a vertical bench is much more difficult. Personally, I do not feel that it is necessary to perform this exercise on a vertical bench since doing it on the floor is just as effective. Using a vertical bench may also put undue strain on your back

All-In-One Abdominal Exercise

I call this the all-in-one abdominal exercise because it works the abdominal muscles from almost every possible angle. You end up working the lower, upper and middle sections of your abs as well as your oblique stomach muscles. It also strengthens the core of your body.

This exercise incorporates the bicycle movement with the ab crunch and short pauses in between. It is really an excellent stomach exercise, especially when you are pressed for time or when you don’t have time for a longer ab workout.
When you perform your repetitions for this exercise slowly and properly, you will really feel its benefits and hopefully see some great results.

Here is how you perform this exercise:

• Lie flat on your back.
• Bring your legs up, bent at the knees and at a 90 degree angle.
• Put your hands behind your head.
• From the right side, simultaneously, bring one knee to your chest along with your arm and elbow until they touch. As you are doing this, you will lift yourself using your abs, making sure your lower back is still pressed against the floor. This ab portion of the movement is similar to a side abdominal crunch with leg movement. You hold this position for 3 seconds. Don’t forget to breathe in here. Simultaneously, bring your hands back to the floor and your legs to the 90 degree position. Breathe out here.
• Repeat this movement in the middle, but this time both feet and arms come in and you hold for 3 seconds. No different than an ab crunch except that both feet are brought towards your chest. Bring both your hands back to the floor and your feet to the 90 degree angle.
• Now finish the exercise on the left side by performing the same movement that you did on the right side.
• Don’t forget to breathe. Try to inhale when you bring your arms and legs in and exhale as you release or return to the starting position.
• Repeat the movements.

In all, I recommend that you perform about 8-16 repetitions in 1 or 2 sets, depending on the length of the stomach workout that you are doing. This exercise should be done very slowly to maximize your results.

Exercise Ball Abdominal Workouts

Ab exercises using gym balls are primarily used to achieve and enhance an individual's functional movement, which prepares our bodies for the physical challenges of our lives; such as lifting correctly, playing with our children, working and recreational activities. Balance is the key, since the challenge of maintaining perfect posture on the ball is fun, exhilarating and absolutely effective in building torso and trunk strength and stability.

80% of our population will experience some kind of back pain in their life. Now, using exercise balls, the bad posture, poor body mechanics and inflexibility can be replaced with proper conditioning and balancing of trunk musculature. This minimizes spinal stress by strengthening and stretching both anterior and posterior muscle groups.

Supine Trunk Curl
Primary Muscles Worked: Rectus abdominus, internal and external obliques
Primary Stabilizers: Neck, hips, legs
Joint Action(s): Lumbar spinal flexion

Starting Position: Supine incline position with arms crossed over the chest
or fists placed at your temples.
Execution of Exercise: Slowly curl your trunk, letting your shoulders and
upper back lift off the ball. Return slowly to starting position and neutral posture.
If your neck becomes fatigued, place one or both hands behind the head for support.
Technique and Cueing Tips: Curl your trunk by pulling the bottom of your ribcage
down toward your hips. Avoid pulling on the head or neck. Return to neutral posture
between each repetition.

INTENSITY VARIATIONS:
Level II: Begin in the supine incline position as above. Walk your feet backward, letting the ball roll down your back until it is centered under the lumbar spine. Your trunk is now more parallel to the floor (supine with lumbar support - base position). Either place your hands behind your head, or place your fists at your temples for more neck stabilization. Curl your trunk as described in Level I, then slowly return to starting position. This exercise requires more abdominal strength, balance and postural stabilization than the Level I variations.

Abdominal Exercises : Ab Crunches

There are so many people looking for the secrets to great abs. You see all the hype on TV infomercials. Companies peddling all types of equipment that will help you build rock hard abs and a miraculous mid section. Without spending tons of money or any money at all, I'll discuss a simple and effective way of building great looking abs. It can be done at home or at your gym.

Now we all want defined, toned abdominal muscles. Mostly to look great. A lot of men strive for a 6 pack or close to it, while most women's goal is for a tight toned mid section. Let me stress that besides the cosmetic reasons for having great looking adominals, having a firm and toned mid section has many other benefits. You'll ease any extra stress a belly or extra weight puts on your back, improve your posture, increase your stamina and endurance because you are not carrying any extra weight and improve your self esteem. You'll feel even better about yourself and what you have accomplished. Anyway, this is pretty basic knowledge, but it is good to reflect on why you want to have solid great looking abs.

To develop solid abs, you need to shed some excess body fat. This is accomplished by eating properly and consuming less calories each day than your body burns.

Secondly, your abdominals must be trained in accordance with proper resistance training. I'll discuss Ab Crunches as an effective exercise to build your abs.

Ab crunches can be performed anywhere:

Starting Position:
Place your hands crossed on your chest and lie flat on the floor with your knees bent. By bending your knees you're providing your lower back with support. You can also place your hands behind your head if you prefer, but this position often leads to poor posture and unnecessary strain on your neck. In other words, you also end up cheating by lifting yourself using your arms and neck rather than your abs.

Performing the Exercise:
Slowly raise yourself using your abs, with your lower back always pressed against the floor. Raising your lower back will put unnecessary stress on your back. There are many exercises specifically for your lower back and remember, the abdominals create the exercise. Hold for a second at the top of the crunch (movement). Following the same method, slowly lower yourself. Remember to also breathe. Exhale as you crunch your abs and inhale as your lower yourself back the ground.

Number of Sets:
Try 3 or 4 sets of 15 to 24 repetitions done 3 times per week. If you are new to this exercise, you may want to try doing 3 sets of 12 to 15. Remember, the slower you perform the exercise, the more you will get out of it! It's not necessarily the number of reps you perform, it's the technique you use to perform each and every ab crunch repetition! The great thing about abs is that they can be exercised every second day, depending on your time and workout schedule.

What happens inside your body if high blood pressure is not controlled?

You've probably heard that high blood pressure can contribute to heart disease, stroke and kidney failure. You may understand the risk better if you can visualize what's going on inside your body.
Simply put, when your blood pressure is high, your heart has to work harder than normal, which puts both the heart and the arteries under a greater strain.

Your heart

If you work hard lifting weights, your arm muscles will enlarge. In the same way, when the heart has to work harder for an extended time, it tends to enlarge. When your blood pressure is too high, your heart has to work progressively harder to pump enough blood and oxygen to your body's organs and tissues to meet their needs. The heart muscle stretches and thickens, and the heart stops functioning properly. A significantly enlarged heart has a hard time meeting the demands put on it and can fail.

Your arteries

Arteries are the vessels which carry blood throughout your body. When your blood pressure is too high, the arteries become scarred, hardened and less elastic. This occurs to some degree in all of us as we age, but elevated blood pressure speeds this process, which is called 'hardening of the arteries' or atherosclerosis.

Hardened or narrowed arteries may be unable to supply the amount of blood the body's organs need. If the organs don't get enough oxygen and nutrients, they can't function properly. There is also a risk that a blood clot may lodge in an artery narrowed by atherosclerosis, depriving part of the body of its normal blood supply.

If the arteries that supply blood to the heart become clogged, blood flow to parts of the heart is slowed. When one vessel is completely closed off, blood ceases to flow to part of the heart, and portions of the heart muscle are damaged. This is a heart attack.
Narrowing of the arteries may also cause chest pain, called angina pectoris. Narrowing of the arteries in the legs causes cramping and pain because the tissues are not getting enough oxygen.

Your brain

Stroke may be caused by the progressive narrowing of the blood vessels in the brain. When blood flow becomes inadequate, brain cells are robbed of oxygen, and they die. Narrowing of the vessels also leads to a situation where a blood clot cannot move through the arteries; it blocks the flow of blood and deprives the tissue beyond of oxygen. About 80% of strokes are caused by the blockage of an artery in the neck or brain.

People who suffer a stroke often are left with paralysis on one side of the body and loss of speech.
A stroke is an emergency just as is a heart attack. Its symptoms are:

Weakness, numbness or paralysis of the face, arm or leg – particularly on one side of the body

Difficulty speaking or understanding simple statements

Blurred or decreased vision in one or both eyes

Sudden, unexplainable and intense headache

Dizziness, loss of balance or loss of coordination, especially when combined with another symptom

Sudden nausea, fever and vomiting – distinguished from a viral illness by the speed of onset (minutes or hours vs. several days)

Brief loss of consciousness or period of decreased consciousness (fainting, confusion, convulsions or coma).

Your kidneys

High blood pressure can cause narrowing of the arteries in the kidneys – just as in other parts of your body – which can lead to kidney failure.
The primary function of the kidneys is to filter toxic chemicals from your blood. This process is accomplished in specialized structures inside the kidneys. The blood pressure of the vessels inside these filtering structures is critical for their proper functioning.

When the arteries are narrowed and thickened by high blood pressure, blood flow to the filtering structures is reduced, and they cease to function properly. The amount of fluid that the kidneys can filter is reduced, leading to kidney failure. Toxic materials build up in the body. People with kidney failure need to undergo dialysis – use of a machine as an artificial kidney – and may ultimately need a kidney transplant.

The kidney has its own feedback mechanism to maintain optimum blood pressure to assure its proper functioning. When this internal mechanism senses that blood pressure is too low, it tries to compensate by raising blood pressure, which begins a deadly spiral of higher and higher pressure.

Your eyes

As in other parts of your body, the blood vessels inside your eyes may also narrow and harden due to uncontrolled high blood pressure. This can cause clot formation and bleeding inside the eye, which leads to vision impairment and even blindness.

Panic attacks are more common in people with high blood pressure

Panic attacks have only been recognized as a discrete entity since 1980, and it has been suggested that they may be related to hypertension. Now a study has come up with an answer. The definition of a panic attack is “ a discrete period of intense fear or discomfort involving at least four of the following symptoms:

1. Shortness of breath or smothering symptoms
2. Dizziness, unsteadiness or faintness
3. Palpitations or rapid heart beats
4. Trembling or shaking
5. Sweating
6. Choking
7. Nausea or stomach upset
8. Depersonalization or feeling of unreality
9. Numbness or tingling
10. Hot flushes or chills
11. Chest pin or discomfort
12. Fear of dying
13. Fear of going crazy or losing control

The study looked at two samples of patients with high blood pressure (all were taking blood pressure lowering medications or had a blood pressure of at least 160/90mmHg), one of which was selected from a primary care practice, and the other from a hospital clinic, and compared them with the same number (about 350 people) of patients with normal pressure from the same family practice. All were sent questionnaires asking them if they had the symptoms described above.

The main finding was that panic attacks were significantly commoner in people with hypertension as opposed to those with a normal blood pressure: the percentages of people with panic attacks were 35% in the primary care practice, 39% in the hospital practice, and 22% in the normotensives. Both groups of hypertensives were more likely to have spontaneous panic attacks (ones that started for no obvious reason), and the attacks were more likely to be severe. The hypertensives were also more likely to report that they were generally anxious than the normotensives. The use of different types of antihypertensive drugs did not appear to influence whether or not the hypertensives had panic attacks. In most patients the panic attacks started after the hypertension. Whether hypertensive or not, women were more likely to report panic attacks than men.

Doctor’s comments

This study shows clearly that there is a connection between panic attacks and hypertension, but it does not tell us which is the chicken and which is the egg. The fact that the hypertension started before the attacks in most patients makes it unlikely that the attacks were the direct cause of the hypertension, however. Other studies have shown that blood pressure goes up during an attack, but it comes down again when the attack is over. What causes these attacks remains a mystery; although they have some relation with a generally anxious personality, this relationship is not very strong.

Is Headache Related to Increases of Blood Pressure?

Headache is generally regarded as being a symptom of high blood pressure, although it is also stated that hypertension is the “silent killer”. Many people who have high blood pressure think that when they get a headache it means that their pressure has gone up. The problem here is that both headache and high blood pressure are very common, which means that it is certainly true that the two occur together, but what exactly is the connection?

A study conducted in Poland has provided some interesting answers. One hundred and fifty patients, most of who were taking blood pressure-lowering medications, and who were referred to a hypertension clinic for evaluation, wore a 24-hour ambulatory blood pressure monitor. These monitors take a blood pressure reading every 20 minutes during the day, and 30 minutes during the night. The patients were asked to record in a diary whenever they had a headache, and in fact during the 24-hour monitoring period 43 of the patients (about one third) reported a headache, which lasted an average duration of 3 hours. In general, there was no connection between the occurrence of headaches and what was happening to the blood pressure, and in most cases the highest readings of blood pressure were not associated with headaches. In addition, there was no particular tendency for the blood pressure to go up or down just before the headache started. Whether or not the patients were taking blood pressure lowering medications also had no effect on the association between headache and blood pressure.

Doctor’s comments

Most of us, whatever our blood pressure levels, get headaches from time to time, and the relationships between blood pressure and headache have always been a bit uncertain. It is true that in a small number of patients with very high blood pressure, headache can occur as a consequence, but this is probably rare. One study actually found that headaches were more likely to occur after people had been diagnosed with high blood pressure, which may have been because of the anxiety associated with the awareness of high blood pressure, rather than because of the blood pressure itself. The clear finding of this study is that most of the headaches in people with high blood pressure, whether treated or not, do not occur because the blood pressure has gone up

There is some evidence from other studies that people with hypertension are more likely to have migraine headaches, and also some reports that some of the blood pressure lowering drugs such as calcium channel blockers and beta-blockers are effective for treating these. Again, this may not necessarily a result of a lower blood pressure. The message here is that if you have hypertension and are getting headaches, it does not mean that your blood pressure out of control, and that the best treatment for the headache may be the traditional pain killers such as aspirin.

High blood pressure and bone weakening

There is a lot of evidence from both human and animal studies to show that high blood pressure leads to loss of calcium from the body, mainly as a result of increased amounts of calcium in the urine. Most of our calcium stores are in our bones, which leads to the question whether high blood pressure might contribute to the development of osteoporosis, a common cause of weak bones and fractures in older people, particularly women.

A survey of 3,676 elderly white women living in four parts of the USA, whose average age was 73, had their blood pressures measured and also a bone density test, which was measured a second time after another three and a half years. Comparison of the bone densities over this period enabled the estimation of the rate of bone loss. The results showed that women with the highest blood pressures had nearly double the rate of bone loss in comparison with women with low blood pressure.

Doctor’s comments

Osteoporosis is a major health problem for older people and accounts for more than a million bone fractures a year in the US. It affects women more than men, and whites more than blacks (which is why this study did not include black women). The reason for the link with high blood pressure which this study shows is presumed to be the increased loss of calcium in the urine, which is a direct consequence of high blood pressure. A high salt diet also leads to more calcium loss. For people who have high blood pressure the good news is that thiazide diuretics (the sort normally used to treat high blood pressure in older people) actually reduce the calcium loss, and there is some evidence that they may help to prevent osteoporosis.

Do oral contraceptives raise blood pressure?

Soon after oral contraceptives were first introduced, more than 30 years ago, there were a number of reports of high blood pressure associated with their use. The pills contain a mixture of estrogens and progestins, but the amount of each ingredient in the preparations used today is only about one fifth of the original dose, although there is considerable variation between different brands. The Nurses’ Health Study has investigated the risk of developing high blood pressure from taking the oral contraceptives now in use. The study followed the health of more than 100,000 American nurses, who were first contacted in 1989. Among other questions, they were asked about their use of oral contraceptives and their blood pressure on three occasions over a four year period. Those who reported having hypertension at the beginning of the study were excluded from this analysis. The principal findings were:

• The chances of developing hypertension were about 80% higher in the women who had used oral contraceptives in comparison with those who had not.
• The risk was slightly higher in women who had used them for more than six years. The risk did not vary significantly according to the amount of estrogens and progestins in the pills.
• Women with a family history of high blood pressure were at increased risk of developing it themselves, but they did not appear to be any more susceptible to the effects of oral contraceptives than those with no family history.
• There was no evidence of any racial difference in susceptibility to the effects of oral contraceptives on blood pressure; if anything, black women were at lower risk than white women.
• The number of women who were estimated to have developed hypertension as a result of taking the pills was small- the equivalent of 41 cases in 10,000 women over a period of one year, or 0.4%.

Doctor’s comments

This study is reassuring for women taking oral contraceptives, because although there is a definite risk of developing high blood pressure, it is quite small. Furthermore, other studies have shown that if the pressure does go up, it will usually go back to its previous level within three months of stopping the pills. One implication is that if you are taking oral contraceptives, it is important to get your blood pressure checked at regular intervals. Women who already have hypertension are generally advised not to take oral contraceptives.

High Blood Pressure Isn't Well Controlled in Older Women

Data from the Women's Health Initiative offers a glimpse of hypertension treatment in older women. Based on information from nearly 99,000 women aged 50 to 79, researchers found:

• 37.8% had high blood pressure (defined as 140/90 mmHg or being on medication for high blood pressure).
  
  
• While 64.3% of those were receiving medication, blood pressure was controlled in only 36.1%.
  
  
• More women on hormone replacement therapy were hypertensive than those not taking hormones.
  
  
• 44.3% of the hypertensive women used diuretics either alone or in combination with other classes of drugs.
  
  
• Women taking diuretics alone had better blood pressure control than those taking any of the other drugs by themselves.

The researchers, writing in the journal Hypertension, concluded that hypertension in older women is not being treated aggressively enough, especially not in those most at risk for stroke and heart disease because of their age.

What are the symptoms of high blood pressure?

Usually, there are no specific symptoms which indicate that someone has high blood pressure. But some population surveys have shown that a wide variety of common symptoms, such as sleep disturbance, emotional upsets, and dry mouth, are slightly commoner in people with higher pressures. The differences are small, however. Going red in the face, or feeling flushed, is not indicative of high blood pressure.

Headache and high blood pressure

If you asked a hundred people what is the commonest symptom of high blood pressure, the chances are that the majority would say headache. In fact, not only do most people with high blood pressure not have headaches any more than the rest of us, but when they do, it's usually not from the blood pressure. Merely having a high level of blood pressure inside your head does not normally produce any symptoms; if you lift a heavy weight, your pressure may go up by 30 or 40 mm Hg, but you don't get a headache.

What can cause headache is muscle tension. Any muscle that is tensed for long enough starts to hurt, and chronic tension in the scalp or neck muscles is a very common cause of headache. A study conducted many years ago shed some very interesting light on the relationship between headache and high blood pressure. Out of 104 people who had high blood pressure but were unaware of it, only three volunteered that they had headaches, although another 14 admitted it when asked. But of 96 people who had been told that they had high blood pressure, 71 said they had headaches. The simplest explanation for this finding is that being told that you have high blood pressure makes you start to worry, and that this in turn causes the headaches.

There is a much smaller number of patients, mostly with very high pressures, in whom headaches are directly related to the height of the blood pressure. In such individuals treating the blood pressure will relieve the symptoms.

What is Blood Pressure?

Blood is carried from the heart to all parts of your body in vessels called arteries. Blood pressure is the force of the blood pushing against the walls of the arteries. Each time the heart beats (about 60-70 times a minute at rest), it pumps out blood into the arteries. Your blood pressure is at its highest when the heart beats, pumping the blood. This is called systolic pressure. When the heart is at rest, between beats, your blood pressure falls. This is the diastolic pressure.

Blood pressure is always given as these two numbers, the systolic and diastolic pressures. Both are important. Usually they are written one above or before the other, such as 120/80 mmHg. The top number is the systolic and the bottom the diastolic. When the two measurements are written down, the systolic pressure is the first or top number, and the diastolic pressure is the second or bottom number (for example, 120/80). If your blood pressure is 120/80, you say that it is "120 over 80."

Blood pressure changes during the day. It is lowest as you sleep and rises when you get up. It also can rise when you are excited, nervous, or active.
Still, for most of your waking hours, your blood pressure stays pretty much the same when you are sitting or standing still. That level should be lower than 120/80. When the level stays high, 140/90 or higher, you have high blood pressure. With high blood pressure, the heart works harder, your arteries take a beating, and your chances of a stroke, heart attack, and kidney problems are greater.

What causes it?
In many people with high blood pressure, a single specific cause is not known. This is called essential or primary high blood pressure. Research is continuing to find causes.
In some people, high blood pressure is the result of another medical problem or medication. When the cause is known, this is called secondary high blood pressure.

What is high blood pressure?
A blood pressure of 140/90 or higher is considered high blood pressure. Both numbers are important. If one or both numbers are usually high, you have high blood pressure. If you are being treated for high blood pressure, you still have high blood pressure even if you have repeated readings in the normal range.

There are two levels of high blood pressure: Stage 1 and Stage 2 (see the chart below).

Categories for Blood Pressure Levels in Adults*
(In mmHg, millimeters of mercury)

Category	Systolic (Top number)	Diastolic (Bottom number)
Normal	Less than 120	Less than 80
Prehypertension	120-139	80-89
High Blood Pressure	Systolic	Diastolic
Stage 1	140-159	90-99
Stage 2	160 or higher	100 or higher

* For adults 18 and older who:

• Are not on medicine for high blood pressure
• Are not having a short-term serious illness
• Do not have other conditions such as diabetes and kidney disease

Note: When systolic and diastolic blood pressures fall into different categories, the higher category should be used to classify blood pressure level. For example, 160/80 would be stage 2 high blood pressure.
There is an exception to the above definition of high blood pressure. A blood pressure of 130/80 or higher is considered high blood pressure in persons with diabetes and chronic kidney disease.

Disability Has Far-reaching Consequences

Almost 75 percent of the elderly (age 65 and over) have at least one chronic illness. About 50 percent have at least two chronic illnesses. Chronic conditions can lead to severe and immediate disabilities, such as hip fractures and stroke, as well as progressive disability that slowly erodes the ability of elderly people to care for themselves.According to AHRQ's 1996 Medical Expenditure Panel Survey (MEPS),about 14.3 percent of people age 65 and over—4.5 million elderly Americans—require assistance with bathing, dressing, preparing meals, or shopping.

The costs associated with treating the elderly with chronic conditions are high and continuing to grow. These costs are borne by everyone—Federal and State governments, families, and the elderly themselves. AHRQ research shows that out-of-pocket health costs are highest for people with chronic health conditions or functional impairment.

Home care expenses contribute to these high costs. For example, home health care expenses for the elderly totaled $27.2 billion in 1996, and Medicare paid for nearly 60 percent of these expenses. The elderly also paid more of these expenses themselves than did younger people. MEPS data from 1996 show that the elderly were more likely than younger people to incur expenses for home health care and their costs per person were higher (Table 1). AHRQ research indicates that the primary risk factor for requiring formal home health care is difficulty in bathing, dressing, eating, or using the toilet.Many elderly people can maintain or improve their functional ability by attending the CDSMP and practicing its principles.

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^a The Medical Expenditure Panel Survey is conducted to provide nationally representative estimates of health care use, expenditures, sources of payment, and insurance coverage for the U.S. civilian noninstitutionalized population. MEPS is cosponsored by the Agency for Healthcare Research and Quality and the National Center for Health Statistics (NCHS).

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Table 1. Home health services use and expenses, 1996

Statistic: Percent with expense
Under age 65: 1%
Age 65 and over: 13%

Statistic: Average annual expense per person
Under age 65: $3,342
Age 65 and over: $6,041

Statistic: Percent paid out of pocket
Under age 65: 2.7%
Age 65 and over: 14.5%

Statistic: Amount paid out of pocket
Under age 65: $186 million
Age 65 and over: $3.9 billion

Statistic: Percent paid by Medicare
Under age 65: 27.6%
Age 65 and over: 58.9%

Statistic: Amount paid by Medicare
Under age 65: $1.9 billion
Age 65 and over: $16 billion

Elderly Report Rising Rates of Disability After 20-Year Decline

The disability rate among U.S. senior citizens is on the rise, a surprise considering the rate had been falling since the 1980s, new research has found.

"People are living longer, but many are also living sicker," study co-author Amani Nuru-Jeter, an assistant professor of community health and human development at the University of California Berkeley School of Public Health, said in a university news release. "This study is providing an early warning sign that the decline in disability rates we've been hearing about might be ending."

After analyzing the period from 2000-2005, the researchers found a 9 percent increase in the number of non-institutionalized people aged 65 and older who said they have difficulty handling day-to-day activities, including dressing and bathing, because of a problem lasting six months or more.

"The combination of increasing disability rates, plus a growing population of older adults emphasizes the importance of prevention of the many chronic conditions giving rise to disability in the first place," the study's lead author, Esme Fuller-Thomson, a professor of social work at the University of Toronto, explained in the release. "There is evidence, for example, that the doubling of obesity rates over the last three decades may be linked to rising disability in older people, yet the obesity problem is largely preventable."

Caution Can Help Keep Elderly Safe During Winter

Winter's icy sidewalks and frigid temperatures can be challenging for anyone, but they pose extra hazards for elderly people, experts sayFalls are the leading cause of injury-related deaths for adults over age 65 in the United States. Some 1.8 million people aged 65 and older were treated in emergency departments for falls in 2005, and 15,800 died from their injuries, according to the U.S. Centers for Disease Control and Prevention.

"Something as simple as a fall can be devastating for older men and women," said Dr. Evelyn Granieri, director of the division of geriatrics at New York-Presbyterian Hospital/The Allen Hospital. She pointed out that it is important to prepare for the season and take steps to reduce the risks of falling.

Age-related changes in vision, reflexes and response times make toppling over more likely. Medications -- including cough and cold remedies, sleep aids and anti-anxiety drugs -- can also impact equilibrium. Seniors are both more likely to be taking multiple drugs and to be affected by side effects, experts say.

To prevent falls, it's best to avoid icy, slippery walkways. If it is necessary to go out, wear comfortable shoes with anti-slip soles. Those who use a cane should make sure the rubber tip is in good condition. If it's worn smooth, it can be slippery on wet surfaces, Granieri said.

Many falls, however, occur inside the home. To protect against tripping hazards, remove clutter, low coffee tables, electrical cords and throw rugs. Older people often have difficulty adjusting to changes in light, so make sure all rooms are well lit. At night, use night lights in the hallway and bathroom.

Seniors are also less able to a regulate their body temperature, putting them at increased risk of hypothermia. Each year, about 600 Americans die from hypothermia, according to the CDC. About half are 65 or older. Keeping the thermostat set to 65 degrees Fahrenheit, even when no one is at home, can prevent this.

Never use a gas stove or oven to heat the home. Make sure there are working smoke alarms in each area of the home. And for those who live in a house rather than an apartment, carbon monoxide alarms should also be installed.

Winter is also the peak of flu season, a serious illness that kills some 36,000 people in the United States each year. Though this year's H1N1 flu strain is hitting younger people unusually hard, typically, the flu is most dangerous to older adults who may have other chronic medical conditions.

It's still not too late to get vaccinated. The flu season begins in mid-October and runs through March.

Avoid strenuous activities, if possible. But if it is necessary to shovel snow, limber up by stretching and take frequent breaks. Also be sure to drink plenty of water to avoid dehydration. Though people may feel less thirsty in winter than in summer, those over 60 can get dehydrated more quickly than younger adults.

People who live alone may want to have a personal emergency response system, a device worn around the neck or on a bracelet, that can summon help with the push of a button.