How to Lower Systolic Blood Pressure Naturally

A blood pressure measurement contains two numbers. The top number is called the systolic blood pressure, which measures the pressure when the heart beats and pumps blood. The bottom number, or diastolic blood pressure, measures the pressure when the heart is at rest between beats. A systolic pressure over 140 mmHg is considered high. A person can have a high systolic reading and a normal diastolic reading. This is called isolated systolic hypertension. Medications may be needed to lower a person's systolic pressure, but in some cases, lifestyles changes can lower blood pressure and prevent complications such as stroke, heart disease and kidney disease.

A man is exercising on a treadmill. Photo Credit OlegPhotoR/iStock/Getty Images.

Lifestyle Changes

Step 1

Exercise 30 minutes a day.

Step 2

Maintain a healthy weight. MayoClinic.com states that decreasing weight by 5 lbs. can reduce systolic pressure.

Step 3

Quit smoking. Smoking damages blood vessels and causes the arteries to harden.

Step 4

Buy a home blood pressure monitoring machine at a local drugstore and take a blood pressure reading daily. Knowing whether or not lifestyle changes are decreasing systolic blood pressure can help a person and his doctor form an appropriate treatment plan.

Step 5

Stop adding salt to your food and limit your sodium intake. Healthy adults should limit sodium to 2,400 mg a day. People with isolated systolic hypertension who reduce sodium to 1,500 mg a day can significantly reduce systolic pressure.

Step 6

Follow the DASH diet.

DASH Diet

Step 1

Eat two to four servings of vegetables a day.

Step 2

Eat fruit. Add a serving of fruit to you lunch and dinner or have a serving of fruit as a snack. Use fruits canned in their own juices. Carry dry fruits for a quick snack.

Step 3

Eat no more than 6 oz. of meat a day. Limit meat consumption to two servings of 3 oz. of meat, which is about the size of a deck of cards.

Step 4

Eat dairy products. Increase dairy products to three servings a day. Replace soda, alcohol or sweet tea with 1 percent or fat-free dairy products.

Step 5

Use butter, margarine and salad dressings sparingly. Try low-fat or fat-free condiments.

Step 6

Snack on popcorn without butter or salt, low-fat yogurt, raw vegetables, graham crackers, unsalted nuts and unsalted pretzels.

Warnings

• People with isolated systolic blood hypertension should be under the care of a physician. A person should always follow his doctor's instruction regarding medications or other treatments.
• A person should always speak to his healthcare provider before starting an exercise program.

Things You'll Need

• Home monitoring blood pressure equipment
• Notebook
• Pen
• Exercise equipment

www.livestrong.com

Factors That Affect Heart Rate & Blood Pressure

Overview

Blood pressure is the force that the blood exerts on the artery walls. The heart rate, also called pulse rate, is the number of times your heart beats per minute. These two measurements provide information about the health of the heart and cardiovascular system. The University of Virginia Health System reports that a normal resting heart rate is between 60 and 100 beats per minute and a healthy blood pressure is a systolic reading (the pressure as the heart contracts) of less than 120 mm Hg and a diastolic reading (the pressure as the heart relaxes) of less than 80 mm Hg. There are a variety of factors that can cause these measurements to fluctuate each day.

A woman is drinking coffee. Photo Credit psphotograph/iStock/Getty Images.

Nutrition

Following a diet low in fat and rich in fruits and vegetables, such as suggested by the National Heart Lung and Blood Institute, can help to lower or prevent high blood pressure. In addition, reducing the amount of salt, or sodium, consumed on a daily basis is important. Most Americans eat more than the recommended 2400 milligrams of salt per day, as outlined by the National Heart Lung and Blood Institute, increasing their risk for high blood pressure.

Caffeine, a naturally occurring drug found in foods such as coffee, tea and chocolate, also affects blood pressure and heart rate. Caffeine causes blood vessels to constrict, or get smaller, which increases blood pressure. It also triggers the heart to beat faster.

Alcohol

Alcohol is a drug and consuming too much can have negative effects on the body. Alcohol causes the blood vessels in the arms and legs, known as the peripheral vascular system, to dilate, or get bigger. Because the blood now has a larger area, the blood pressure drops. The heart therefore must pump faster and harder to keep the blood flowing throughout the body.

Smoking

Smoking is the third leading cause of death in the United States, according to the University of Illinois McKinley Health Center. The American Heart Association reports that the nicotine in cigarettes causes a short-term increase in both blood pressure and heart rate.

In addition, smoking causes the blood vessels in the arms and legs to become narrower. Over time, it contributes to atherosclerosis, a condition that occurs when fatty material known as plaque builds up in the arteries. These conditions are factors that can contribute to chronic high blood pressure.

Exercise

Getting regular exercise, defined by the American Heart Association as 30 minutes or more of moderately intense physical activity on all or most days, is important for heart health. Regular exercise also helps to maintain a healthy body weight. Those who are overweight are more likely to have high blood pressure, high triglycerides (fats) and a low level of HDL (good) cholesterol, according to The American Heart Association. Those who are overweight often also have higher heart rates because the heart must pump harder and faster for the blood to flow through the additional tissue.

Participating in activities that are continuous and use the large muscles of the arms and legs is considered aerobic exercise. Aerobic exercise promotes the circulation of oxygen throughout the body. Because it is the heart muscle that pumps the oxygen-carrying blood through the body, the heart is essentially exercising. This type of exercise helps the heart to build up endurance. The result is that the heart works more effectively -- blood will circulate at a slower heart rate both during exercise and at rest.

Medications

There are a number of medications that can affect blood pressure and heart rate according to the doctors at the Mayo Clinic. Some over-the-counter decongestants that are commonly found in cough and cold medications cause an increase both in the blood pressure and heart rate, sometimes also resulting in feelings of nervousness and anxiety.

Acetaminophen, an over-the-counter pain reliever, is known to increase blood pressure. Non-steroidal anti-inflammatory medications, such as ibuprofen, trigger the body to retain fluids which increases the volume of blood. To pump this increased volume of blood, the blood pressure increases as does the heart rate.

Some prescription medications can also affect blood pressure. These include birth control pills, which contain the hormones estrogen and progesterone, and antidepressants.

www.livestrong.com

Things to Do Before Jogging

A man and woman jogging together Photo Credit Stockbyte/Stockbyte/Getty Images

Following a specific routine before you head out to jog each time keeps you safe and reduces your risk of injury. Jogging when unprepared may make you more susceptible to environmental threats, such as inclement weather or people who present a threat to your safety. Use a specific pre-jog checklist to ensure your workout is comfortable, successful and incident-free.

Eat

An oat bran bagel with peanut butter Photo Credit Rosemary Buffoni/iStock/Getty Images

Food eaten before your workout gives your body the energy to maximize your effort and avoid hunger mid-run. The timing of your meal or snack affects your jogging workout. Eating right before your jog could cause stomach discomfort. Choose a high-carbohydrate snack with low fat content about an hour before you head out for your jog. A whole wheat bagel with peanut butter is a good example of a high-carb snack that also provides protein.

Hydrate

A woman drinking water in the kitchen Photo Credit Adam Gault/Photodisc/Getty Images

You may get thirsty when you jog, but you should start hydrating the body before you step out the door. Drink water before you leave for your run so your body isn't dehydrated to start with. If you plan to jog for longer than 30 minutes, take water with you or stop along the way to rehydrate. Replenish your fluid stores again when you return from the jog.

Stay Safe

A runner dresssed for the cold weather Photo Credit BartekSzewczyk/iStock/Getty Images

Wear clothing that is comfortable and allows you to jog without restriction and consider the weather when choosing what to wear. Too many layers may cause overheating. Apply sunscreen, regardless of the temperature, to avoid a sunburn. Your running shoes should also fit comfortably while providing support to your feet. You should know your route before you head out for your jog; choose an area with which you are familiar, if possible. Pack a form of identification in case you become injured and carry a cell phone, calling card or money for a pay phone in case you need assistance or become lost.

Warmup

A running warming up Photo Credit Błażej Łyjak/iStock/Getty Images

The warmup is key in preventing injuries. Walk briskly for the first few minutes to loosen your muscles and get the blood flowing. Another option is to warm up at home before you head up with jumping jacks or similar moves. Account for the warmup period when planning your jog to allow yourself enough time for the entire workout.

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How Many Calories Does Reading Burn?

You know reading is good for your mind, but you may wonder if there is any benefit for your body. You do burn some calories while reading, so maybe your practice of reading about diets helps you even before you implement the diet.

A woman reading a document. Photo Credit Pawel_Czaja/iStock/Getty Images.

Weight and Calories

The more you weigh, the more calories you burn. It takes additional energy to circulate your blood and tend to basic physiological functions when you have greater mass.

Lying Down

The 140 pound person burns about 50 calories per hour while reading lying down. The 160 pound person burns 67 calories lying down to read.

Sitting

Sit up while you read to burn more calories. The 140 pound person burns 67 calories sitting and reading and the 180 pound person burns 86 calories while sitting.

Further Factors

The calories you burn reading are expended on basic metabolic and maintenance processes more than on the reading per se. Even a riveting page turner doesn’t demand much exertion from you. The more muscle mass you have, the greater your metabolism. Work out between reading sessions and you’ll burn even more by reading. Or, chew calorie-free gum while you read and chew off another 11 calories per hour.

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The potential of poppy (Papaver somniferum Linnaeus) husk for manufacturing wood-based particleboards

Published Date
1 October 2015, Vol.95:224–231, doi:10.1016/j.conbuildmat.2015.07.160

Title 
The potential of poppy (Papaver somniferumLinnaeus) husk for manufacturing wood-based particleboards

Author 

Hakan Keskin ^a

Mustafa Kucuktuvek ^b,,

Metin Guru ^c

• aGazi University, Faculty of Technology, Department of Wood Products Industrial Engineering, Teknikokullar, 06500 Ankara, Turkey
• bGazi University, Faculty of Industrial Arts Education, Department of Industrial Technology, Teknikokullar, 06500 Ankara, Turkey
• cGazi University, Faculty of Engineering, Department of Chemical Engineering, 06570 Ankara, Turkey
• 
  
• Received 3 February 2015. Revised 9 July 2015. Accepted 15 July 2015. Available online 20 July 2015.
• 
  
• Highlights

• •
  It is possible to produce particleboards from poppy husk and pine wood.
• •
  Poppy husk biomass might have a recycling opportunity.
• •
  Formaldehyde emission was reduced with the amount of poppy husk.
• •
  Fire retardant properties were increased in manufactured particleboards.
• •
  By using poppy husk (up to 25%) provide both physical and mechanical requirements.

Abstract

This study aims to analyze the potential of poppy (Papaver somniferum Linnaeus) husk for manufacturing wood-based particleboards. On these basis three layers particleboards were produced and physical, mechanical properties, formaldehyde emission and limitation of oxygen index were analyzed. The results indicate that it is possible to produce particleboards from poppy husk and pine wood by using urea formaldehyde adhesive. Particleboards which are manufactured by using poppy husk up to 25% provide both physical and mechanical requirements in European Norm (EN 312). In addition, poppy husk particles reduced the formaldehyde emission and increased the fire retardant property for the manufactured particleboards.

Keywords

• Particleboard
• Mechanical properties
• Poppy husk
• Formaldehyde emission
• Limit oxygen index
• Flammability
• Agricultural waste.

• 
  

Fig. 1.

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Fig. 9.

For further details log on website :

http://www.sciencedirect.com/science/article/pii/S095006181530180X

How to Teach Learning Disabled Children to Read

Children with learning disabilities, or LD, struggle to accomplish tasks such as reading, writing and calculating math problems. Reading disabilities, according to LD Online, account for about 80 percent of LD, while literacy rates for about 20 percent of students rank at five or more grade levels behind in their reading capacities. Since reading is fundamental to success with other subjects in school, teaching learning disabled children to read is a priority for teachers and parents alike.

Teaching learning disabled children to read is a priority.Photo Credit Mum and the son image by Stepanov from Fotolia.com

Step 1

Focus on what the child knows and build his reading comprehension from that point. For instance, if the child knows his alphabet, begin showing him short, one syllable words as you write them on paper or a whiteboard. Engage the child in guided practice, as LD Online recommends, by pronouncing words and then having the child repeat the word as you emphasize each letter. Demonstrate how the sounds of letters combine to form words.

Step 2

Practice writing and reading several one syllable words together with the child as another guided practice step. Use a whiteboard so you can easily make corrections. Ask the child to point to a word when you say it. Determine if the child can accurately identify each word. Next, give the child an opportunity to read a word while you point at the correct word.

Step 3

Begin forming short sentences for the child as you continue to model correct enunciation. As LD.org emphasizes, you build reading accuracy in the child by modeling words for her and correcting her when necessary if she mispronounces words. Point at each word as you pronounce it. Encourage her to repeat each word after you. Duplicate the process for guided practice in writing, reading and speaking the sentences.

Step 4

Practice the first three steps as often as necessary for the child to feel comfortable as he demonstrates reading comprehension. Conduct writing and reading drills to further increase and reinforce the child’s literacy skills.

Step 5

Play various games that will provide opportunities for enjoyable interaction while your youngster learns. Your child might like board games such as Boggle or Scrabble Jr. Imaginative word games such as "Build a Sentence" or "The Synonym Game" might also make learning fun. With "Build a Sentence," pick an object and ask your child to give you a word that describes it. Once you have one word, work together to build a sentence using the adjective to describe the object. With "The Synonym Game," challenge your youngster to think of as many synonyms for a word -- walk, trot, amble, stroll and hike, for example.

Step 6

Introduce easy reading books to the child. Assure her that reading a book follows the same technique as your practice drills.

Step 7

Employ technology suitable for each individual child when possible, as LD Online suggests. Scan reading materials to create digital text that you may customize for the child’s needs. For instance, increase the font size or change the background color. Similarly, text-to-speech software especially aids dyslexic students as it uses highlighting to indicate words read and increases vocabulary comprehension.

Warnings

• Maintain reasonable expectations so you don’t discourage the child.

Tips

• Focus on literacy instruction suitable for the child’s age and grade level.
• No one method provides the exclusive answer to teaching reading, as LD Online cautions. Phonics emphasizes how letters and words sound, while whole language focuses on understanding meanings of words. A balance between the two methods provides a better blend of instruction.
• Reinforce and praise each accomplishment to encourage the child.

Things You'll Need

• Whiteboard
• Markers
• Easy reading books
• Computer equipped with scanner and/or text-to-speech software (optional)

www.livestrong.com

Cellulose nanocrystals isolated from oil palm trunk.

Published Date
Carbohydr Polym. 2015;127:202-8. doi: 10.1016/j.carbpol.2015.03.043. Epub 2015 Mar 30.

Title 
Cellulose nanocrystals isolated from oil palm trunk.

Author
Lamaming J1, Hashim R2, Sulaiman O1, Leh CP1, Sugimoto T3, Nordin NA1.


Abstract

In this study cellulose nanocrystals were isolated from oil palm trunk (Elaeis guineensis) using acid hydrolysis method. The morphology and size of the nanocrystals were characterized using scanning electron microscopy and transmission electron microscopy. The results showed that the nanocrystals isolated from raw oil palm trunk (OPT) fibers and hot water treated OPT fibers had an average diameter of 7.67 nm and 7.97 nm and length of 397.03 nm and 361.70 nm, respectively. Fourier Transform Infrared spectroscopy indicated that lignin and hemicellulose contents decreased. It seems that lignin was completely removed from the samples during chemical treatment. Thermogravimetric analysis demonstrated that cellulose nanocrystals after acid hydrolysis had higher thermal stability compared to the raw and hot water treated OPT fibers. The X-ray diffraction analysis increased crystallinity of the samples due to chemical treatment. The crystalline nature of the isolated nanocrystals from raw and hot water treated OPT ranged from 68 to 70%.

Copyright © 2015 Elsevier Ltd. All rights reserved.

For further details log on website :

http://www.ncbi.nlm.nih.gov/pubmed/25965475

Physical and Antimicrobial Properties of Starch-PVA Blend Films as Affected by the Incorporation of Natural Antimicrobial Agents

Title 

Article

Physical and Antimicrobial Properties of Starch-PVA Blend Films as Affected by the Incorporation of Natural Antimicrobial Agents

Author 

Amalia Cano * ,  Maite Cháfer

,  Amparo Chiralt

 and   Chelo González-Martínez

Institute of Food Engineering for the Development, Polytechnic University of Valencia, Camino de Vera s/n, 48022 Valencia, Spain

* Author to whom correspondence should be addressed. 

Academic Editor: Sheryl Barringer

Received: 9 August 2015 / Revised: 27 November 2015 / Accepted: 21 December 2015 / Published: 26 December 2015

Abstract

In this work, active films based on starch and PVA (S:PVA ratio of 2:1) were developed by incorporating neem (NO) and oregano essential oils (OEO). First, a screening of the antifungal effectiveness of different natural extracts (echinacea, horsetail extract, liquid smoke and neem seed oil) against two fungus (P. expansum and A. niger) was carried out. The effect of NO and OEO incorporation on the films’ physical and antimicrobial properties was analyzed. Only composite films containing OEO exhibited antibacterial and antifungal activity. Antibacterial activity occurred at low OEO concentration (6.7%), while antifungal effect required higher doses of OEO in the films. Incorporation of oils did not notably affect the water sorption capacity and water vapor barrier properties of S-PVA films, but reduced their transparency and gloss, especially at the highest concentrations. The mechanical response of the S-PVA films was also negatively affected by oil incorporation but this was only relevant at the highest oil ratio (22%). S-PVA films with 6.7% of OEO exhibited the best physical properties, without significant differences with respect to the S-PVA matrix, while exhibiting antibacterial activity. Thus, the use of OEO as a natural antimicrobial incorporated into starch-PVA films represents a good and novel alternative in food packaging applications.

For further details log on website :

http://www.mdpi.com/2304-8158/5/1/3