4 Ways to Lower Your Blood Pressure

Want to lower your blood pressure in four simple steps? It's not as difficult as you think, and the benefits include a decreased risk of heart attack, stroke, kidney disease, eye problems, erectile dysfunction, cognitive difficulties and osteoporosis. Adopt the following:

1.       Ditch the cigarettes. Smoking can temporarily spike blood pressure, damage blood vessel walls, and raise your risk of having a heart attack or stroke. While quitting smoking can be a challenge, natural support such as Dr. Gurgevich's CD "Hypnotic Tonic to Remove Tobacco Addiction" can help - find it in our Marketplace.

2.       Get moving. Research shows that regular aerobic activity, such as brisk walking, swimming and cycling, can reduce blood pressure, possibly by keeping blood vessels flexible. Regular exercise can also help you lose weight and keep it off, which is crucial to the success of any high blood pressure treatment plan. Start slowly and aim for 30 minutes of aerobic activity most days of the week.

3.       Stay calm. Stress can raise blood pressure, while relaxation techniques appear to lower it. Learn and practice a mind-body approach such as breath work, yoga or meditation and take advantage of its benefits regularly.

4.       Eat a healthy diet. Adequate intake of micronutrients, including calcium, magnesium and vitamin C, is essential to maintain blood vessel tone and healthy circulation.

HAVE A BEAUTIFUL LIFE AND EXPERIENCE EXTRAORDINARY HEALTH

Sources:
http://blog.drsinatra.com/blog/heart-health-nutrition/nattokinase-for-healthy-blood-pressure

http://www.ehow.com/how_4907675_easy-steps-lower-blood-pressure.html

http://www.drweil.com/drw/u/TIP04077/4-Ways-to-Lower-Your-Blood-Pressure.html

3 Supplements for Strong Bones

As men and women age, they can experience a loss of bone mass as well as normal wear and tear on the joints. Small preventive measures can help to protect joints and keep bones strong - consider the following supplements:

1.   Calcium. People who don't get enough calcium may lose bone mass faster and fracture bones more easily. Taking half as much magnesium with supplemental calcium will help offset any constipating effects. I recommend women supplement with 500 to 700 mg of calcium citrate in two divided doses taken with meals for a total of 1,000-1,200 mg from all sources (including diet); most men do not need calcium supplements, but should instead get 500-600 mg per day through diet.

2.   Vitamin D. It facilitates the absorption of calcium, helping to support healthy and strong bones. It also promotes bone mineralization. Get regular sun exposure (about 20-30 minutes a day is adequate), and take 2,000 IU of vitamin D per day - look for supplements that provide D3 (cholecalciferol) rather than D2 (ergocalciferol).

3.   Vitamin K. It helps activate certain proteins that are involved in the structuring of bone mass. Low intake of vitamin K has been linked to low bone density. You can get adequate amounts of vitamin K through a diet rich in leafy greens, such as Swiss chard, kale, parsley, spinach, broccoli, cauliflower and Brussels sprouts.

HAVE A BEAUTIFUL LIFE AND EXPERIENCE EXTRAORDINARY HEALTH

Sources:
http://www.coloribus.com/adsarchive/prints/unknownadvertiser-rich-in-calcium-for-strong-bones-2526505/ 

http://www.onegreenplanet.org/lifestyle/building-strong-bones-the-vegan-way/

http://www.drweil.com/drw/u/TIP04066/3-Supplements-for-Strong-Bones.html

3 Nutrition Tips for Arthritis

If your mornings begin with stiffness, pain and swollen joints, you may be experiencing symptoms of osteoarthritis. In addition to getting regular exercise (low-impact is the best) and maintaining a healthy weight, consider the following nutritional strategies to help prevent or lessen symptoms.

1.       Eat foods rich in antioxidants. Fresh fruits and vegetables are good sources, and may help reduce tissue damage from inflammation.

2.       Get enough omega-3s. The omega-3 fatty acids provided in oily fish (such as wild Alaskan salmon), walnuts and freshly ground flaxseed may help reduce the inflammation and pain of arthritis.

3.       Regularly use ginger and turmeric for their natural anti-inflammatory properties.

HAVE A BEAUTIFUL LIFE AND EXPERIENCE EXTRAORDINARY HEALTH

sources:

http://www.organiclifestylemagazine.com/issue-14/natural-arthritis-remedies.phphttp://www.shutterstock.com/pic-74586259/stock-photo-common-types-of-arthritis.htmlhttp://www.drweil.com/drw/u/TIP04045/3-Nutrition-Tips-for-Arthritis.html

4 Reasons to Eat Walnuts

A mainstay of my dietary recommendations, walnuts are an excellent choice when it comes to healthy snacking. Walnuts are good sources of:

• Omega-3 fatty acids, protective fats that promote cardiovascular health, help maintain optimal cognitive function, and tone down inflammation.
• Heart-healthy monounsaturated fats.
• Ellagic acid, an antioxidant compound that helps support a healthy immune system.
• L-arginine, an essential amino acid which promotes healthy blood pressure.

Try adding walnuts to your hot or cold breakfast cereals, eat them as a snack, use walnut oil in salad dressings, and add to pie crusts for a nutritional boost. 

HAVE A BEAUTIFUL LIFE AND EXPERIENCE EXTRAORDINARY HEALTH

source: 

http://www.drweil.com/drw/u/TIP04281/4-Reasons-to-Eat-Walnuts.html 

4 Reasons to Eat Berries

If you are looking for a delicious way to add fiber and antioxidants to your diet, look no further than berries. Raspberries, blueberries, strawberries and blackberries are sweet, easy to pop into your mouth as a snack and a much healthier choice than a candy bar. All are anti-inflammatory, rich in flavonoids and carotenoids, offer immune-boosting antioxidant activity and:

• Are an excellent source of phytonutrients, and a good source of vitamin C and fiber.
• Provide folate, vitamins B2 and B3, magnesium and other essential nutrients.
• Contain ellagitannins, natural health-protective compounds that appear to have potent anti-cancer activity.
• Have a lower glycemic load than tropical fruits.

For a quick and simple nutritional boost, top your cereal with a wide range of colors of berries, add some to a smoothie or salad, use them in sauces and baked goods, or enjoy them on their own. As with other berries, because commercial strains may be heavily sprayed with pesticides, I recommend buying only organic varieties.

source: 

http://www.drweil.com/drw/u/TIP04317/4-Reasons-to-Eat-Berries.html 

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Get rid of Eczema naturally

If you suffer from red, scaly, dry patches of skin that are extremely itchy, you may have eczema. Also known as atopic dermatitis, eczema is an allergy-related skin condition common in young adults, children and infants. Simple measures can often help to minimize symptoms and provide relief. Instead of turning to the topical steroids often prescribed for eczema, which I believe suppress the problem and may worsen it over time, try the six suggestions below and see if they work for you. 

1. Eliminate cows' milk and all cows' milk products from your diet, as well as foods that contain partially hydrogenated vegetable oils and trans fats (often found in snack foods and baked goods, margarine, and vegetable shortening).
2. Take 500 milligrams of black currant oil or evening primrose oil twice a day (half that dose for children younger than 12). These are sources of gamma-linolenic aid (GLA), an essential omega-6 fatty acid that promotes healthy growth of skin, hair and nails. You should begin to notice positive changes in six to eight weeks.
3. Apply aloe vera gel (from a fresh plant or buy lotions or moisturizers containing aloe) or calendula cream to the affected areas of your skin.
4. Experiment with lotions and salves containing chaparral (Larrea divaricata), a desert plant used topically in Mexican folk medicine for skin conditions.
5. Bathe or shower as quickly as possible, and use a non-perfumed moisturizing soap. Apply a thick moisturizing cream immediately after patting yourself dry - don't rub your skin when you towel-dry your body.
6. Practice visualization and hypnotherapy. They can have a significant positive impact on allergy-related skin conditions. And try to relax - stress can make the condition worse. Explore relaxation techniques such as breathing exercises and yoga.

source: 

http://www.drweil.com/drw/u/TIP04217/Six-Ways-to-Treat-Eczema-Naturally.html 

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4 Reasons to Eat Pomegranates

The pomegranate is an extraordinary fruit, steeped in history: the number of seeds (roughly 613) found in a single fruit was said by ancient scholars to correspond to the 613 commands of the Hebrew Torah. Renowned herbalist James Duke, a former ecologist with the USDA, has published (in the April, 2008 issue of Alternative & Complementary Therapies) an exhaustive review of the scientific literature on the pomegranate. His conclusion: it is "one of the most promising of health foods" with "a dozen known anti-inflammatory phytochemicals and some three dozen antioxidants." Duke found studies that suggest pomegranate fruit and/or juice may help prevent or alleviate:
Heart disease and atherosclerosis
High cholesterol
Prostate cancer
Alzheimer's disease
If you have access to inexpensive pomegranates (as many in the southern U.S. do, since the trees grow prolifically with little tending), by all means indulge. And if you can't, remember that deep-colored fruits such as cherries, blueberries, raspberries and deep-colored vegetables all offer similar benefits. Enjoy!

source: 

http://www.drweil.com/drw/u/TIP04274/4-Reasons-to-Eat-Pomegranates.html 

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