Health Current Events

There are few things more annoying than a stuffy nose. On top of the physical discomfort, being stuffed up changes one’s voice and is a crutch in social situations. Furthermore, by causing stress and reducing one’s ability to sleep, nasal congestion can further complicate the health issues that caused it in the first place. This makes taking steps to reduce it so important

Sinus congestion is usually brought on by allergies or a cold and can be relieved and maybe even prevented by the methods listed below. For more serious and long term problems, one should consult a physician.

Prevention
Fighting sinus congestion should start with prevention. While excessive wheat and dairy consumption will make sinus problems worse, consuming more zinc, vitamin C and other nutrients will help prevent congestion and relieve its symptoms when it does occur.

When faced with sinus problems, the following can be tried to relieve sinus congestion:

Water and steam
Keeping hydrated, especially with hot liquids, is a good way to relieve congestion. Hot liquids such as chicken soup, tea, apple cider and vegetable stock can relieve stuffiness and the symptoms of having a cold.

On the other hand, since alcohol dehydrates the body, and substances in fermented alcoholic beverages can further complicate congestion, alcohol should be avoided whenever one is congested.

Breathing in steam and moist air is also good for reducing mucus blockage and preventing a sore throat from being brought on by a stuffy nose. This makes a good hot shower or steam room a great help in relieving congestion. Running a humidifier will help too, but precautions, such as cleaning the humidifier and using distilled water, should be taken so that impurities in the water do not complicate things by spreading spores and germs.

Irritants
This is a time when irritants can be used to a good effect. Sniffing irritants to include onions and menthol can help make the nose runny, remove irritants from the nose and relieve congestion. The same can be done with spicy meals and foods like hot chili peppers.

Sprays
While decongestant sprays are useful, they should be used sparingly. When overused, they can damage the inner nose and make congestion worse. Furthermore, they often make a person dependent upon them.

A saline spray is much better since it does not have these side effects and can be used indefinitely. However, please note that it only relieves the symptoms and not the cause of the congestion itself.

Oral decongestants
Oral decongestants will help relieve congestion but should also be used carefully. To lesson the swelling on the linings of the nose, choose a decongestant that contains pseudoephedrine.

Exercise
As exercise helps in maintaining health in so many other ways, it also helps relieve congestion by promoting better blood circulation and breathing. Getting some fresh air in a good walk certainly does not hurt anything either.

Sleep
While a stuffy nose is an enemy of good sleep, one should try to get as much sleep as possible to give the body a chance to recover. The head should be kept elevated when in bed.

Heart disease is the leading cause of death in the US today. While high blood pressure is not the only factor in this, it certainly is important and needs to be addressed. Everyone should understand the causes, and what it does if they are to learn how to reduce blood pressure. Doing so will bring a healthier lifestyle and better overall health.

A look at blood pressure
The heart can be thought of as the pump and the arteries as the pipes that distribute life-giving blood throughout the entire body. When these pipes do not provide the flow needed, the pressure on them and the heart increases leading to greater stress. When the pressure is chronically elevated, the person has high blood pressure (often called hypertension).

Understanding the numbers
Many people who have their blood pressure taken have no idea what the numbers really mean. Basically, it is two separate measurements. The first number to the left of the slash, such at the 120 in 120/80 mmHG (millimeters of mercury), is the systolic blood pressure. This is the pressure when the heart is contracted to pump the blood through the body.

The lower (diastolic) number to the left of the slash represents the pressure when the heart is relaxing between beats. Anyone at 120/80 or above has the beginnings of high blood pressure.

Symptoms of high blood pressure
While some may experience dizziness, there are few physical signs of high blood pressure. For this reason, those 18 or above should have their pressure checked at least every couple of years.

Effects of high blood pressure
Over time, high blood pressure will have negative effects throughout the body. These include damage to the arteries, heart, brain, kidney and even the eyes. Some diseases it can cause include coronary artery disease, heart failure, stroke, dementia, kidney failure and eye blood vessel damage.

How to reduce blood pressure
Anyone at risk needs to consider how to reduce blood pressure. These are some methods to consider:

Lose weight
This is tough for most people, but it certainly beats the alternative. Anyone who is overweight with high blood pressure needs to start by shaving off those extra pounds.

Exercise
Respected medical organizations recommend 30 to 60 minutes of moderately intensive exercise most days of the week. Note that the exercise needs to be spread out during the week and should not be crammed into one or two days. A good exercise program will help one lose weight as well as bring other positive physical and mental effects.

Lifestyle changes
Tobacco products temporary cause the blood vessels to restrict and the heart to beat faster. This brings about higher blood pressure in the short term and other negative effects over the longer term. Quitting these products will help lower blood pressure.

Alcohol
For those who can handle alcohol, moderate alcohol consumption (a drink a day for women and up to two for most men) can sometimes have modest positive effects. However, those seeking to control their blood pressure generally need to reduce alcohol consumption. Drinking larger amounts of alcohol, particularly at one time, is certainly bad for blood pressure. Alcohol also has a lot of calories, which can lead to weight gain, and reduce the effect s of some blood pressure medication.

Reduce stress
Reducing stress is certainly easier said than done, but it needs to be done by anyone with high blood pressure. Sometimes, simple exercises like yoga will do the trick while others need more complicated procedures like biofeedback. Try different methods and find out what works.

Diet
The right diet can both prevent high blood pressure and reduce it in those who already have it. Everyone should track what they eat and reduce sodium intake. This can be done in part by avoiding processed foods, which tend to be high in salt. One should also eat reduced levels of red meats, fats, sugared beverages and sweets.

On the positive side, fruits are a good source of potassium, magnesium and fiber and should be consumed in greater quantities as long as the calorie intake from them is not too high.

Veggies are always healthy and those like broccoli are good sources of magnesium and potassium too.

Other good foods include whole grains, fish, poultry and nuts.

Supplements
One should try to get the nutrients they need from the foods they eat. If diet is not sufficient, supplements for calcium, vitamin C, omega-fatty acid, Coenzyme Q-10 and potassium should be taken.

Medication
For many, medication to reduce blood pressure is necessary. However, it must be taken continuously to keep blood pressure from rising again in most cases.

While everyone needs to know how to reduce blood pressure, it always is critical to consult with a physician before taking any course of action. Get regular checks and take whatever steps necessary to avoid the deadly effects of high blood pressure.