9 Winter Health Myths Busted

Winter does have its downsides. It’s cold, dark and the days just seem to disappear – where did the summer go? That being said, this super-cold season isn’t as bad as people believe.

If we catch a cold or put on a few pounds, we’re quick to blame winter. But in many instances, the season is wrongly accused. From oldwives tales to common misconceptions, we’re separating winter fact from fiction. 

   

Myth 1: You can’t exercise in winter

This would be a great excuse to kick off the running shoes and sit in front of the TV, but the truth is, exercising in winter is perfectly fine.  Research published in Medicine & Science in Sports and Exercise claims that it’s actually better for you than running in warmer climates. The cold forces us to pick up the pace, encouraging a faster, harder workout. It burns calories and increases endorphin levels, resulting in a healthier, happier you.

Myth 2: The cold air makes you sick

A classic line from mum – ‘wrap up warm or you’ll catch a cold.’ And whilst the drop in temperature can exacerbate feelings of sickness, there’s no definitive proof that it causes a cold directly.  Only by coming into contact with the germs themselves can you become sick. Flu expert Doctor Thomas Tallman of Cleveland Clinic says we’re “more likely to catch a cold indoors, where it's warm and crowded than outdoors in the chilly air. 

Myth 3: Less sunlight causes depression

The combination of bad weather and shorter days can make us feel down in the dumps. However, there’s nothing to suggest that the lack of sunshine during winter causes widespread depression. Some do suffer from Seasonal Affective Disorder (SAD) during this time – a condition that triggers depression-like symptoms such as lethargy, tiredness and withdrawal from family and friends. But this only tends to affect a small percentage, 3-6% of people in the UK. Family and financial stresses are more likely to cause winter blues than a shortage of sunlight.

Myth 4: You can drink less in winter

Whilst you might not feel the need to drink as much water during winter, it’s important to always stay hydrated, whatever the season. During the summer months, the hot and humid climates make us sweat, and naturally we reach for an ice-cold drink. But as you’ll agree, this is less tempting when the temperatures hit freezing outside. Hydration effects everything from energy to concentration, so be sure to top-up the hot teas and water during winter.

Myth 5: Sun cream in winter? Don’t be silly

Despite the lack of sunshine, you still need to apply some level of protection to your skin during the colder months, especially if you’re jetting off for some winter sun. Even skiing and snowboarding trips come with risks. The UV rays reflect off the snow, and this can cause skin damage.

The sudden exposure to sunlight after being wrapped up indoors can have a huge impact on your skin, so it’s better to be on the safe side.  By using an SPF all year round, you reduce the risk of skin cancer and keep your skin looking smooth and healthy.

Myth 6: Winter = weight gain

As much as we’d like to blame the change in season for weight gain, research proves that we’ve no reason to eat more during winter. Medical Director of the Bariatric Institute in Ottawa, Dr. Yoni Freedhoff says “We do know that in hibernating animals there will be seasonal changes in hunger hormones, but there is nothing to suggest that that’s true in people.” The sudden desire for comfort food and cosy nights in comes from our wish to avoid the winter – the cold, the stress, the dark nights – not because we have a biological need to increase our calorie intake.

Myth 7: Winter makes the allergies disappear

If your winter cold won’t budge, it could be allergies. There’s a common misconception that summer is allergy season. However, winter brings its’ own irritants. Being stuck indoors; in warm, temperate climates can flair up itchy eyes, tickly throats and constant sneezes. The best way to distinguish between the two is the length of your symptoms – common colds only tend to last a few days, a week at the maximum. If your symptoms persist for a long period of time, it’s likely to be allergies.

Myth 8: Winter makes your hair fall out

The stress of winter might cause your hair to fall out, but the season itself isn’t the culprit. Research even suggests that summer could potentially be the worst season for hair loss.  A 6-year study conducted by the University Hospital of Zurich found that the ladies tested lost the least amount of hair during winter. The cold can make hair dry and brittle, and reconditioning treatments can help with this.

Myth 9: Alcohol makes you warm

Winter is a great time for socialising, but remember: alcohol doesn’t increase your body’s temperature. The warm feeling you experience when enjoying a glass of wine or beer is the blood dilating and rushing to your cheeks, making them nice and rosy.  This is only temperamental and can be dangerous, as your body isn’t actually as warm as you think it is. You may misjudge the icy-cold temperatures because of the instant feeling alcohol provides – so be careful.

https://uk.lifestyle.yahoo.com/9-winter-health-myths-busted-090000505.html

How to get started in healthy living — part 2

The benefits of leading a healthy lifestyle

In part 1 of this guide to healthy living, we looked at the overall picture of healthy living, and at some of the factors that contribute to a healthier lifestyle. But how do you go about making changes to your life without causing havoc and disruption? This section will show you how small changes to your lifestyle can equal big results.

Learn to cope with stress

Two-thirds of us feel under stress at work, according to a MORI poll — while outside of work, other factors like money worries, relationship and family problems, health issues and travel chaos send our blood pressure soaring. We can’t prevent stress (and how boring life would be if we did!) but we can learn todeal with stress better — and we should do so, for the sake of our health.

Chronic, uncontrolled stress produces high levels of a hormone called cortisol, which over time can affect our mental functioning and weaken the immune system. Stress has also been linked to the development of stomach ulcers and high blood pressure. A study led by the Johns Hopkins University School of Medicine found that men with the highest level of anger in response to stress were over three times more likely to develop premature heart disease than men who reported lower anger responses. They were also over six times more likely to have a heart attack by the age of 55.

Take action

• Learn what your stress triggers are so that you can avoid them as much as possible. Some classic triggers include leaving things to the last minute, taking on more than you can handle, being put on the spot when you’re not prepared, being late and having to cope with other people’s mistakes or failings.
• Find a healthy coping mechanism. Getting drunk or eating a whole packet of biscuits doesn’t count! Try a chat with a friend, some breathing exercises (see below), thinking of something funny, a 10-minute walk or a soothing hot drink. It’s even worth writing down what coping mechanisms work for you, as you may not always think of them at times of extreme stress.
• Don’t try to be perfect in everything you do. You’ll make life a lot less stressful if you sometimes accept things as ‘good enough,’ rather than striving to achieve 100 per cent.
• Breathe. One of the first things we do when we’re under stress is hold our breath, or breathe in a rapid and shallow manner. This prevents us getting fresh oxygen in, to fuel the brain and muscles. Start by breathing out as far as you can (ideally through your mouth). Exhale every last bit of carbon dioxide! Then allow your inhalation to occur naturally (ideally through the nose). Gradually lengthen the in-breath, but always ensure the out-breath is longer, to dissipate tension.
• Do the ‘sphere of influence’ test. This involves determining whether a particular stressor is within your control to change. If it’s not, then accept that there’s nothing you can do about it and that it isn’t your fault. If it is, then deal with it as best you can now and consider how you could avoid a repeat of the situation in future.
• Ensure you get sufficient levels of vitamin B and C, which chronic stress depletes. Zinc and magnesium levels can also be affected by stress — leaving your immune system vulnerable — so be vigilant with these or consider supplementation.

Get to grips with health checks and screening

Many of us only visit the doctor when something goes wrong — but healthcare is as much about prevention as cure, so it’s important to stay on top of regular checks and screening. When did you last have an eye test? When is your next smear test due? Have you had your blood pressure checked recently? What about that itchy mole on your back? Screening gives the experts a chance to identify problems while they are still minor and easily treatable, and yet, according to a survey by healthcare provider HealthSure, 57 per cent of men and 42 per cent of women have never had a health screen or wellbeing check. Start taking control.

Take action

• Get out your diary and write down when your important health checks are next due — for example a smear test, mammogram or cholesterol check. If you don’t know, then ask your doctor. If they don’t know, then start with a ‘clean slate’ and get checked now.
• Keep note of your test results. While, for example, your blood pressure may still be ‘normal’, you should still be made aware if it has gone up since the last time it was checked.
• Check your breasts each month — and men, check your testicles regularly so that you become aware of what feels ‘normal’ to you.
• If anything — a mole, your eyesight, back pain, your reproductive organs, a stubborn cough — is bothering you pick up the phone NOW and make an appointment to see the relevant professional. Ignored health problems don’t go away.

Get a good night’s sleep

There’s no doubt that sleep deprivation is a major health problem — women who sleep less than eight hours a night over a 10-year period have a slightly higher risk of heart disease, according to a study published in the Archives of Internal Medicine, though other studies say anywhere around seven to nine hours is ideal. The two major factors to tackle are poor quality sleep (insomnia, constant waking or difficulty falling asleep) and simply failing to get enough zzzzzs in altogether.

Take action

• To improve sleep quality, avoid caffeine for four to six hours before bedtime (depending on how ‘caffeine-sensitive’ you are). But a warm drink, such as hot milk, can help prepare you for slumber. Don’t take work to bed with you — which is likely to make you wakeful. According to The Sleep Council, a warm bath, some soporific music or gentle yoga can help get you wind down.  
• Make your bedroom sleep friendly: the ideal bedroom is well ventilated, completely dark and has an ambient temperature of 22ºC (72ºF), according to the London Sleep Centre.
• Avoid alcohol in the evenings if you wake up tired. While it helps you fall asleep faster, alcohol disrupts sleep quality and depth, and leads to more frequent awakenings and earlier-than-usual waking times.
• As far as hours in bed are concerned, you may not be able to stay in bed longer in the mornings due to your daytime commitments, but you can almost certainly go to bed a little earlier. If you constantly suffer from daytime fatigue, go to bed 30 minutes earlier each night for a week. If that doesn’t help, increase it to an hour. Maintain the same sleep patterns at weekends, too. The body likes routine.

Take care of your teeth

Many people balk at the cost of private dentistry — yet wouldn’t think twice about spending that amount of money on a haircut or highlights, or a new pair of glasses. Our teeth are integral not only to our appearance but also to the way we chew food and speak. Yet few of us are as conscientious as we should be of our dental health — leading to tooth decay and gum disease. According to the British Dental Association, most adults suffer from at least a mild form of gum (periodontal) disease, which can lead to tooth loss, and, in more serious cases, heart disease, premature births and chronic inflammation in the body.

Take action

• Floss once a day
• Rinse out your mouth after eating sticky sweet foods if you can’t brush them
• Don’t rinse your mouth out with water after brushing — as the fluoride in toothpaste helps protect your teeth.
• Replace your toothbrush at least every three months
• Clean your teeth for two minutes — not a perfunctory 10 seconds! Ask your dentist to show you how to brush properly if you’re not sure.
• See the dentist and hygienist twice a year for a check-up.
• Chew sugar-free gum after eating. Chewing gum after a meal stimulates the production of saliva, which helps to neutralize plaque acids and reduce the risk of tooth decay.

Stub out your smoking habit

While smoking prevalence is on its way down, too many people are still slaves to the evil weed. The average cigarette contains over 4,000 toxic chemicals — so it’s no surprise that smoking increases your risk of cancer and heart disease, respiratory problems, diabetes, eye disease, erectile dysfunction and hearing loss, not to mention making you age prematurely and putting those around you at risk of smoking-related conditions. Nicotine is such a powerful drug that no safe level has been determined. While cutting down helps, in the long run, there are no half measures with smoking. Unlike alcohol, stress or dietary fat — there is no amount that is acceptable for health.

Take action

• Set a date on which you are going to give up and get prepared for that day.
• Don’t expect giving up to be easy — it’s not. The first few days, when nicotine withdrawal symptoms are strongest, are likely to be tough, so prepare yourself for that.
• Work out how much money you will save between now and Christmas if you give up smoking tomorrow.
• Get help from your doctor, pharmacist or the NHS SMOKING HELPLINE: 0800 169 0 169.

Now you are well on your way to understanding the health jigsaw and how small changes can equal big results, check out How to get started in healthy living — part 3 to find out how to adjust your diet and activity levels for the better…

http://www.realbuzz.com/articles/how-to-get-started-in-healthy-living-part-2/

9 Winter Health Myths Busted

Winter does have its downsides. It’s cold, dark and the days just seem to disappear – where did the summer go? That being said, this super-cold season isn’t as bad as people believe.

If we catch a cold or put on a few pounds, we’re quick to blame winter. But in many instances, the season is wrongly accused. From oldwives tales to common misconceptions, we’re separating winter fact from fiction. 

   

Myth 1: You can’t exercise in winter

This would be a great excuse to kick off the running shoes and sit in front of the TV, but the truth is, exercising in winter is perfectly fine.  Research published in Medicine & Science in Sports and Exercise claims that it’s actually better for you than running in warmer climates. The cold forces us to pick up the pace, encouraging a faster, harder workout. It burns calories and increases endorphin levels, resulting in a healthier, happier you.

Myth 2: The cold air makes you sick

A classic line from mum – ‘wrap up warm or you’ll catch a cold.’ And whilst the drop in temperature can exacerbate feelings of sickness, there’s no definitive proof that it causes a cold directly.  Only by coming into contact with the germs themselves can you become sick. Flu expert Doctor Thomas Tallman of Cleveland Clinic says we’re “more likely to catch a cold indoors, where it's warm and crowded than outdoors in the chilly air. 

Myth 3: Less sunlight causes depression

The combination of bad weather and shorter days can make us feel down in the dumps. However, there’s nothing to suggest that the lack of sunshine during winter causes widespread depression. Some do suffer from Seasonal Affective Disorder (SAD) during this time – a condition that triggers depression-like symptoms such as lethargy, tiredness and withdrawal from family and friends. But this only tends to affect a small percentage, 3-6% of people in the UK. Family and financial stresses are more likely to cause winter blues than a shortage of sunlight.

Myth 4: You can drink less in winter

Whilst you might not feel the need to drink as much water during winter, it’s important to always stay hydrated, whatever the season. During the summer months, the hot and humid climates make us sweat, and naturally we reach for an ice-cold drink. But as you’ll agree, this is less tempting when the temperatures hit freezing outside. Hydration effects everything from energy to concentration, so be sure to top-up the hot teas and water during winter.

Myth 5: Sun cream in winter? Don’t be silly

Despite the lack of sunshine, you still need to apply some level of protection to your skin during the colder months, especially if you’re jetting off for some winter sun. Even skiing and snowboarding trips come with risks. The UV rays reflect off the snow, and this can cause skin damage.

The sudden exposure to sunlight after being wrapped up indoors can have a huge impact on your skin, so it’s better to be on the safe side.  By using an SPF all year round, you reduce the risk of skin cancer and keep your skin looking smooth and healthy.

Myth 6: Winter = weight gain

As much as we’d like to blame the change in season for weight gain, research proves that we’ve no reason to eat more during winter. Medical Director of the Bariatric Institute in Ottawa, Dr. Yoni Freedhoff says “We do know that in hibernating animals there will be seasonal changes in hunger hormones, but there is nothing to suggest that that’s true in people.” The sudden desire for comfort food and cosy nights in comes from our wish to avoid the winter – the cold, the stress, the dark nights – not because we have a biological need to increase our calorie intake.

Myth 7: Winter makes the allergies disappear

If your winter cold won’t budge, it could be allergies. There’s a common misconception that summer is allergy season. However, winter brings its’ own irritants. Being stuck indoors; in warm, temperate climates can flair up itchy eyes, tickly throats and constant sneezes. The best way to distinguish between the two is the length of your symptoms – common colds only tend to last a few days, a week at the maximum. If your symptoms persist for a long period of time, it’s likely to be allergies.

Myth 8: Winter makes your hair fall out

The stress of winter might cause your hair to fall out, but the season itself isn’t the culprit. Research even suggests that summer could potentially be the worst season for hair loss.  A 6-year study conducted by the University Hospital of Zurich found that the ladies tested lost the least amount of hair during winter. The cold can make hair dry and brittle, and reconditioning treatments can help with this.

Myth 9: Alcohol makes you warm

Winter is a great time for socialising, but remember: alcohol doesn’t increase your body’s temperature. The warm feeling you experience when enjoying a glass of wine or beer is the blood dilating and rushing to your cheeks, making them nice and rosy.  This is only temperamental and can be dangerous, as your body isn’t actually as warm as you think it is. You may misjudge the icy-cold temperatures because of the instant feeling alcohol provides – so be careful.

https://uk.lifestyle.yahoo.com/9-winter-health-myths-busted-090000505.html

An Evening Without A Drink?

For many years I have struggled with the challenge of staying sober at any social event. The very concept of sobriety would scare me so much that I ended up drinking even more than I normally would. How could I stay away from that first drink of the evening? Alcohol is everywhere at a social gathering or party. Usually I simply gave in to my temptation as I felt it was just inevitable that I would be drinking so I would start drinking immediately to offset the battle that raged in my mind. However after many years of doing this I found a simple method that changed how alcohol controlled my behaviour.

• 1. In the early evening I found it useful to eat a proper meal before going to a party. Drinking on an empty stomach changed the way alcohol affected me and I always drank more because of this. I discovered it was very important to eat an adequate meal before departing. After eating I felt that I was more in control of my mental perceptions and I felt better equipped to deal with my internal struggle regarding my impending drinking session.

• 2. If you have a close friend who knows of your difficulty with alcohol then ask them to keep an eye on you. If you know someone is watching how much you drink it can make you drink slower.

• 3. Before leaving the house, look in your bedroom mirror and make sure you are looking as well as you can. Clothes are well laundered and ironed and you are well groomed.

• 4. On arrival at the party remind yourself that you can use a glass of mere water as a social prop. It does not necessarily need to contain alcohol. Try to extend the time it takes to drink this glass.

• 5. You may be used to drinking large quantities of alcohol at a party but try to drink white wine but with the addition of the water already in the glass. Each time you add wine to your glass, dilute it with water. The water will prevent a sudden rush of alcohol to the system and the feeling of being more in control of your situation will give you a great confidence boost.

• 6. Decide between yourself and your friend (who is looking after you) that you will leave the party at a set time. Promise yourself that you will go somewhere the next day, a museum for instance, so that you have a plan that sees further than merely the night in hand. This may help you to diminish the inflated importance that your perception puts on alcohol by giving yourself a reward.

These are simple steps that can be used as a trial. It would also be useful to contact a medical practitioner who can assess your level of alcohol usage with a view to professional counselling. Alcohol can have its merits when used by responsible adults. Addiction can destroy this sense of responsibility as it is merely a drug that temporarily changes our perception. Alcohol never has and never will solve our personal problems. The answers can only come from within ourselves.



http://ezinearticles.com/?An-Evening-Without-A-Drink?&id=7884479

Depression In Women

On contrary belief, depression is very common in our community and many do not seek help until it is too late. According to a recent study, about 15 million people in America suffer from depression each year. Two thirds out of the total number are women. This means one in every four women is likely to experience depression at one point in their lives. Although depression does not discriminate between genders, causes and symptoms for depression in women often differs from men. Knowing how to identify these factors can help you to minimize the risk of falling into depression and seek effective treatment.

Depression in women can be very serious. It affects every aspects of your life; relationships, social life, and career. Sufferers often experience sadness as well as a sense of helplessness, worthlessness, and hopelessness. Besides that, women with depression disorder tend to feel guilt, feel irritable, cry excessively, loss of appetite, fatigue, sleeping trouble, having difficulty in concentrating, headaches and loss of interest in everyday things including sex. Serious symptoms of depression in women may include suicidal thoughts. However, symptoms for depression can vary from one individual to another.

There are a few contributing factors for depression in women. The National Institutes of Health has identified certain biological, interpersonal, psychological, and personality determinants can lead to depression. A woman who has a family history of mood disorders is more likely to catch this disorder. Apart from that, losing the support from family and friends especially parents before the age of 10 is another cause for depression in women.

Stressful environments that affect women psychologically and socially such as relationship problems, divorce, and the loss of a job can also lead to depression. Other contributing factors of this disorder include physical and sexual abuse during childhood as well as the usage of certain medications.

As mentioned in this article earlier, depression can be different between men and women. Based on scientific research, depression in women usually happens earlier. It can also be due to stressful environments, tend to last longer, and reoccur again even after treatment. Besides that, depression among women is more likely to take place during winter months because they are sensitive towards seasonal changes.

Furthermore, depressed women tend to have suicidal thoughts but attempt to commit suicide less than men. Apart from that, women who are depressed have a higher probability of abusing substances such as alcohol and drugs.

http://ezinearticles.com/?Depression-In-Women&id=8779223

Eating out over the festive season

Top 10 tips for healthy restaurant eating at Christmas

Eating out is usually on the agenda for most of us over the Christmas period, particularly at work parties and when out socializing with friends and family. However, it can be all too easy to forget your good intentions about healthy living and end up over-indulging on the wrong foods and drinks. Here are 10 festive food tips to help you make healthy choices when eating out.

• Vegetable soups are a great starter option and can also help you get your recommended daily portions of veg – but try to avoid cream-based ones! Along with your soup, choose wholemeal bread rolls over white, as these provide extra fiber – which can help prevent constipation and may help to protect against bowel cancer.
• There’s no reason not to choose turkey for your main course. Not only is turkey the traditional Christmas meat, it is also extremely high in protein. If you would rather leave the turkey until Christmas Day, however, then why not try a seasonal fish such as salmon?
• Look at how a dish is cooked, and go for grilled or baked foods over fried or roasted. A grilled lean steak can be an excellent healthy choice, as it will provide you with a rich source of protein and iron.
• Choose a fruit-based dessert, as this will contribute to your recommended portions of fruit and vegetables a day. Also, ask for single instead of double cream with your dessert. By doing this you could save a whopping 112 calories!
• Christmas is the season to be jolly and most of us enjoy the odd tipple or three at this time of year! But if you are watching your weight, it is worth noting that alcohol contains a substantial seven calories per gram(carbohydrates and protein both contain around four calories per gram), and will also increase your appetite – so make sure you have your drink along with or after your meal to avoid over-indulging.
• If you’re drinking spirits, remember to stick to diet mixers, this could save you hundreds of calories. You could also try having a tomato juice mixer, which will add to your recommended portions of fruit and veg!
• If you’re trying to get slimmer, stick to one or two courses instead of the full three – and watch your portion size. A study in the US found that portion sizes in food outlets had grown by up to 700 per cent in the last 30 years!
• Try not to add salt at the table, as most foods will already have been seasoned in the kitchen. Too much salt can lead to high blood pressure – so aim to keep your salt intake to under 6g a day.
• Always make sure you have a side order of vegetables – and more importantly, make sure you eat them! There are lots of great root vegetables in season at this time of year, so you should be spoilt for choice.
• Finally, if you feel there is something indulgent on the menu that you simply cannot resist despite your best intentions, then don’t be too hard on yourself – it’s Christmas after all. Why not take away some of the guilt by orderingone portion with two spoons? Half the portion means half the fat, sugar and calories – so fancy sharing, anyone?
• http://www.realbuzz.com/articles/eating-out-over-the-festive-season/

Is your blood pressure healthy?

It's thought that around 30% of people in England have high blood pressure, and many don't even know it. Though more than half of them are over 60, a large number are younger. Could you be one of them?

Common questions about blood pressure

High blood pressure is common and often has no symptoms.

Check your blood pressure

The only way to know if you have high blood pressure is to have your blood pressure checked. Health professionals such as nurses, pharmacists and GPs can check your blood pressure with a simple test. 

High blood pressure increases your risk of having a heart attack or stroke, but there are things you can do to lower your blood pressure.

Keeping blood pressure healthy

“There are lots of different ways you can have a significant impact on your blood pressure,” says Dr Mike Mead, a GP in Leicester. "Reducing your blood pressure can make a massive difference to your health. It can prevent you from having a stroke or heart attack. There are so many benefits to making sure your blood pressure stays at a reasonable level."

The following steps towards a healthier lifestyle will help lower your blood pressure and keep it at a healthy level.

Exercise

Do at least 30 minutes of exercise five times a week, such as walking, dancing, cycling, or swimming. If you're not used to exercising, don't start too quickly. Talk to your doctor about how much exercise will suit you, and build up slowly. Find out more about how to start:

• walking 
• cycling 
• swimming 
• running 

You can find out more about health and fitness, including 10-minute home workouts.  

Healthy eating

A healthy, balanced diet will help reduce your blood pressure. A healthy diet includes eating:

• less salt 
• less saturated fat  
• five portions of fruit and vegetables a day 

Aim to eat no more than 6g of salt a day. Don't add salt to food. Read food labels when you're shopping to help you buy healthier foods. Many foods, including breakfast cereals, bread, and soup contain added salt.

Saturated fat is found in butter, ghee, lard, meat pies, fatty meat, sausages, cakes, biscuits, and food containing coconut oil or palm oil.

"Many people know to avoid butter because it's high in saturated fat, but if you have three biscuits with your morning coffee, you're still getting saturated fat," says Dr Mead.

Fruit and vegetables are good for health, whether they're fresh, tinned, frozen, dried or in juice.

Lose weight

Exercising and eating healthily will help you lose weight. Obesityincreases your risk of high blood pressure, so it's important to be a healthy weight.

To find out if you're a healthy weight and to get advice on losing weight, use the BMI healthy weight calculator.

Get more tips on losing weight, and have a look at the 12-week weight loss guide.  

Limit your alcohol intake

The recommended healthy limits for alcohol are:

• no more than three to four units a day for men
• no more than two to three units a day for women

One unit of alcohol is roughly half a pint of regular-strength lager or a 125ml glass of wine.

Regularly drinking more than the recommended daily limits puts you at risk of a number of health problems, including high blood pressure. Find out more about the risks of alcohol and how you can cut down.

You can check how much you're drinking by using the alcohol tracker. You can also use the Drinkaware unit calculator to find out how many units there are in different measures and brands of alcoholic drinks.

Find out about the calories in alcohol.

Smoking

Although smoking doesn't cause high blood pressure, it raises the risk of heart disease. Stopping smoking reduces this risk, and is especially important if you have high blood pressure.

Get information and tips to help you stop smoking.  

Medication

Some people with high blood pressure need to take medication to lower it, as well as making the healthy lifestyle changes above.  http://www.nhs.uk/Livewell/hypertension/Pages/Keepbloodpressurehealthy.aspx