Handling Stress

Anti-stress Tip No.1


Sweat it Out. If you need more reasons to schedule exercise into your calendar, evidence supports the benefits of physical activity for managing stress. In addition to helping your heart, regular exercise can boost your mood, manage your weight, and ensure a healthy night’s sleep. For adults, the Center for Disease Control and Prevention (CDC)recommends 150 minutes (2 ½ hours) of vigorous activity every week and muscle-toning exercises at least two days a week. If this sounds like a lot, break up it up into effective, yet manageable workout sessions.

Anti-stress Tip No.2


Schedule “Me” Time . Bills to pay. Laundry towering in the hamper. Groceries to buy. Sure, these things need to get done, but you won’t have the energy or enthusiasm to check any of these chores off your to-do list without penciling in some private time. Whether it’s five minutes of meditation to close your day, a half-hour bath, or a walk, make time for you—and only you.

Anti-stress Tip No.3


Do One Healthy Thing Each Day .Take the stairs at the train station. Swap the candy bar for a piece of fruit. Trade in your morning cup of highly caffeinated coffee for (antioxidant-rich) green tea. Drive in the slow lane on your commute home from work. Amidst a cluttered calendar, find the time to insert healthy steps towards reducing stress. You might just find that each healthy choice keeps you motivated to make more healthy decisions.

Preventing Heat Stroke

Heat Stroke Tip No.1

Drink plenty of fluids.
Staying hydrated will help your body sweat and maintain a normal body temperature.

Heat Stroke Tip No.2


Take it easy during the hottest parts of the day.If you can’t avoid strenuous activity in hot weather, drink fluids and rest frequently in a cool spot. Try to schedule exercise or physical labor for cooler parts of the day, such as early morning or evening.

Heat Stroke Tip No.3


Wear loosefitting, lightweight clothing.Wearing excess clothing or clothing that fits tightly won’t allow your body to cool properly.

Maintaining Your Blood Pressure

Blood Pressure Tip No.1


Lose excess weight.There’s no getting around the fact that blood pressure goes up as the pounds pile on. Being overweight increases your risk for heart disease and diabetes, too. Losing even 10 pounds can start to make your blood pressure go back down.

Blood Pressure Tip No.2


Eat healthily.Eating the right type of diet can lower your risk for high blood pressure or help you return to normal blood pressure. Clinical studies show that a diet high in fruits, vegetables, low-fat dairy, whole grains, poultry, fish, and nuts really works. You also need to avoid fats, red meat, and excess sugar.

Blood Pressure Tip No.3


Shake the salt habit.Your body only needs about 500 milligrams of salt a day, but if you are like the average American you may be consuming up to 9,000 mg a day. Studies show that high salt leads to high blood pressure. Current recommendations are to limit salt intake to 2,400 mg per day, the equivalent of about one teaspoon.