Healthy-Fat Foods That Are Good For Our Bodies

Avocado

Eat it on your sandwich, or serve it up in guacamole. Tasty avocado is good for your heart and may help with osteoarthritis symptoms, thanks to healthy fats.

An extra benefit? When you eat avocado with other foods, it helps your body better absorb their nutrients. Half a medium avocado is one serving and about 115-160 calories.

Seeds

Little pumpkin seeds, sunflower seeds, and sesame seeds pack a big punch. They have “good” fats that can lower cholesterol. In general, fats that come from plants are healthier than those from animal products. “Bad” fats are in foods like fatty cuts of meat, full-fat dairy products, and some packaged foods. Check food labels to see how much fat, and what type, you’re getting. Limit saturated fats and avoid trans fats.

Nuts

From hazelnuts to pecans, all nuts are good for your heart. Walnuts, especially, deliver heart-healthy fats. But don’t overdo it. Just because the fats are healthy doesn’t mean you can eat as much as you want. A serving is 1 ounce. That’s about 14 walnut halves, 24 almonds, 35 peanuts, 18 cashews, or 15 pecan halves.

Olive Oil

Whether you’re cooking or dressing your salad, try olive oil. It’s high in good fat. Remember, though: It’s always smart to watch how much fat — even good fat — you eat. So cook with less oil than a recipe calls for. Or use an olive oil spray. In baking, you can use applesauce for half the oil to cut back on some fat and shave calories.

Vegetables

Dark green veggies like spinach, kale, and Brussels sprouts offer some omega 3s. Because our bodies can’t make these good fats, you have to get them from food. Aim for 2-3 cups of vegetables every day. Include fish in your diet, too, since fish have a different kind of omega-3 fat that you need. Plants only offer a fraction of the omega-3s that fish do.

Eggs

Eggs are a great source of inexpensive protein, and a large egg has less than 5 grams of fat, most from healthy fats. Some eggs are also enriched with extra omega-3s. It will say so on the carton.

Ground Flaxseed

As part of a healthy diet, good-for-you fats can help make your skin look great — plumper and younger. Plus, they add fiber and can help ease inflammation. Get good fats by sprinkling a teaspoon of ground flaxseed on your salad or your cereal, or use it when you’re baking.

Beans

Whether they’re kidney, Great Northern, navy, or soybeans, adding beans to your diet can be good for you mentally and physically. Beans have omega 3s, which may help with mood.

Fish

Naturally fatty fish like salmon, mackerel, herring, lake trout, sardines, and albacore tuna are good sources of omega-3 fatty acids. These are “good” fats that help keep your heart healthy. They may also help keep your brain sharp, especially as you get older. The American Heart Association suggests eating two servings of fatty fish a week. A serving is 3 ounces — about the size of a deck of cards. Try it baked, grilled, or poached.

Omega-3-Fortified Foods

There are also many foods that have added omega-3s to make them healthier. You can find enriched milk and eggs, bread, and breakfast bars, for example. Check product labels to make sure. Plus, you may get more health benefits by getting omega-3s through fortified products than from a supplement.

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Listeria in Your Freezer: How Long the Bacteria Survive

Listeria in Your Freezer: How Long the Bacteria Survive 

The latest Listeria-related food recall includes more than 350 frozen fruit and vegetable products, according to the Centers for Disease Control and Prevention (CDC).

The recall covers frozen foods produced as far back as May 2014, with "use by" dates through as far as April 2018, the CDC reported. Listeria bacteria represent one of the top causes of food-borne illness in the U.S., according to the CDC.

The seemingly long shelf life for the Listeria in these products results, in part, from how the foods are stored: in the freezer. 

Listeria can live for a really long time in the freezer, said Benjamin Chapman, a food-safety specialist and an associate professor at North Carolina State University.

In fact, freezing is how scientists preserve bacteria when they want to study the organisms in the lab, Chapman told Live Science.

Although freezing temperatures will prevent Listeria bacteria from growing, they don't kill the bacteria, Chapman said. The microbes survive in the freezer, he said.

In addition, Listeria are among the few bacteria that can actually multiply at refrigerator temperatures, according to the CDC. For most other bacteria, these temperatures halt the bacteria's growth, sending them into a state of suspended animation.

Who's at risk?

Healthy people are unlikely to get sick from eating foods contaminated with Listeria. Rather, adults older than 65, people with weakened immune systems and pregnant women are at higher risk for illness, according to the CDC.

People who have been getting sick in this outbreak have ranged in age from 56 to 86, the CDC reported.

While Listeria is not ubiquitous, it is very common in raw foods, Chapman said. Most people ingest some Listeria daily, but not in high amounts, and those individuals are fine, he said. It takes, on average, thousands of Listeria cells to make a person sick, he said.

But when Listeria does make someone sick, "it's one of the most fatal pathogens we have," Chapman said.

Several CDC reports of Listeria outbreaks found that the infection's mortality rate was between 15 and 20 percent among people who became sick enough that they had to be hospitalized.

Staying safe

To protect yourself against Listeria, frozen vegetables should be cooked before they are eaten, Chapman said. Heating the foods kills Listeria, he said. 

In fact, frozen vegetables are not considered "ready to eat" products, meaning that the foods should not be eaten raw, Chapman said. Though eating raw, frozen vegetables may sound unusual, frozen kale, for example, is increasingly being used in smoothies, he said. And it's not uncommon for pediatricians to recommend letting young children chew and suck on frozen veggies while teething, he added.

Chapman noted that microwaving these foods is not the best way to prepare them. That's because microwaves provide very uneven heat distribution, Chapman said. The food will get very hot in some places and not hot in other places, he said. In other words, the bacteria might not be killed throughout the food. 

He also recommended avoiding thawing frozen vegetables in the refrigerator. This can be risky, especially if a person leaves the food in the refrigerator for multiple days, he said. 

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When healthy eating takes over your life

Macros; points; percentages; 80/20; 90/10; the list goes on. In recent times, we have assigned food a value other than sustenance. The "clean eating" movement has taken over the way we view food and eating. The diet industry has flooded the market with hundreds of ways to eliminate food groups and with tips on how to adopt a lifestyle of restrictive eating that has nothing to do with calories and losing weight.

No sugar, no gluten, no bread, no processed foods, no meat other than organic; there are entire books being written around the word "no" as it relates to food. We are proud of our dietary sacrifices and critical of those whose plates represent something other than pure health. Entire conversations are taking place about what we put into our body and value is being attached to people who choose to live a life other than "clean."

There's now a name for people dangerously addicted to all things healthy -- a sufferer of orthorexia nervosa; a term coined in 1997 by Dr Steven Bratman that describes a fixation with healthy eating, to the point where it becomes a crippling compulsion, described as "a disease disguised as a virtue".

Orthorexia differs from other eating disorders in that it is not necessarily about the individual controlling the food; rather, the food controls the individual. It is considered an "unhealthy obsession" with otherwise healthy eating. A person struggling with orthorexia obsesses about purity, not weight.

All you have to do it spend ten minutes on social media, and you are bombarded with clean eating and countless articles and posts on this latest movement. While a diet focused on natural foods can be a great thing, it is when this becomes so obsessive that it can be damaging to your health and well being that it becomes a problem.

It is almost like a badge of honour to be part of the #cleaneating brigade; to live your life by the book of health and clean eating and sacrifice happiness for the sake of a pure diet. The line between being careful about what you eat and being obsessive is difficult to distinguish. One of the problems with orthorexia is that in some ways it is more socially acceptable than other disorders.

Orthorexia takes over a person's life; in many cases, they have lost the pleasure of eating and instead it has been replaced with rigidity and the idea that only "clean" and "healthy" foods should pass their lips. People with this mindset are preoccupied with the make-up of these pure foods and will avoid at all costs those foods that they have identified as unhealthy.

While a healthy lifestyle consisting of fresh fruits and vegetables, lean protein and complex carbohydrates is ideal, those struggling with orthorexia will cross over into the category of obsession and may find that their life begins revolving around the nutritional make-up and constant scrutiny of each of these food groups.

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Essential vitamins and minerals for your child

Essential vitamins and minerals for your child

The body needs essential vitamins and minerals to work properly. Most children and adults will get all the nutrients their body needs by following a healthy and balanced diet.

However, it's not always that easy, particularly when your children start school and you have less control over what they're eating during the day. If you are worried your child isn't getting all the essential vitamins and minerals they require, supplementing their diet may be a good idea.

If you are worried about your child's health or nutrition then ask your GP for advice and a referral to an appropriately trained dietitian.

Below we outline why vitamins and minerals are important, as well as how much your child should be consuming daily for optimum health.

Vitamin D

Vitamin D is essential because it aids the absorption of minerals like calcium. It also works to build strong teeth and bones in children. Vitamin D functions as a hormone and is vital for immune health, insulin production and cell growth.

The Department of Health recommends that young children aged between six months and 5 years old take a daily supplement of vitamin D. If you live in the UK then it's unlikely that your child will be getting enough sunlight for their vitamin D requirements. It's therefore worth considering giving children over the age of one a 10 microgram (mcg) supplement per day.

Vitamin A

Vitamin A is crucial for vision and bone growth in children. It also promotes the health and growth of cells and tissues within the body, as well as playing an important role in protecting the body from infections. This is especially important when you child first starts going to school.

From the age of four, children should aim to be getting 400 mcg of vitamin A per day.

Vitamin C

This vitamin works to keep your child's gums healthy, as well as to form and repair red blood cells, bone and tissue. Importantly, vitamin C also supports the immune system, helping to keep your child cold and infection-free.

Children aged four to eight years should aim to consume an average of 25mg of vitamin C per day.

Calcium

Calcium works to build strong bones and teeth, aids blood clotting and promotes nerve and muscle function. Children whose parents are lactose intolerant, or who believe their child to be, often don't consume the milk and dairy products that provide the calcium that is vital for growing children. This makes it especially important for these children to increase their calcium consumption, or take a daily supplement.

Children aged five and over should aim to consume an average of 700mg of calcium per day.

Iron

Children who follow a vegan or vegetarian diet are often iron deficient. Iron is important in helping the body make hemoglobin. A lack of it can lead to anaemia, potentially resulting in tiredness and irritability in your child.

However, it's important to note that high doses of iron can be fatal when taken by children. So if you do decide to supplement your child's diet, keep the supplements out of their reach and limit the dosage to 10mg per day.

Zinc

Zinc is a very important mineral for the body as it is essential for growth and aids digestion and metabolism.

Children aged four to eight should aim to be consuming around 5 mg per day of zinc.

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12 Signs of Uncontrolled Diabetes

12 Signs of Uncontrolled Diabetes

Blood tests tell you and your doctor when your glucose levels are too high. But signs of uncontrolled diabetes can appear all over your body. High blood glucose can damage nerves, blood vessels, and organs, resulting in a wide array of symptoms. Talk with your doctor if you spot any of them, so you can stay in control of your diabetes and improve your quality of life. 

 1. Your bowels and bladder don’t work properly.

Nerve damage can make it hard to tell when you need to use the bathroom, even when your bladder is full.As a result, you may develop frequent bladder infections. Constipation and diarrhea occur if nerves to the small intestine sustain damage. And your stomach may lose the ability to move food through your digestive system, causing vomiting and bloating.

2. You lose your hearing.

Sound travels a complex path from the outside world to your brain. Many small blood vessels and nerves in your ear play a role in transmission. High blood glucose can damage these vessels and nerves, making hearing loss twice as common in people with diabetes.

3. Your gums bleed.

Besides bleeding, you may notice your gums pull back and form pockets around your teeth. This is a sign of periodontitis, a severe form of gum disease. Without treatment, you may begin to lose teeth. And in a vicious cycle, gum infections can make blood glucose harder to control.

 

4. Your mouth is dry or sore.

High blood glucose robs your mouth of moisture. You may develop pain, sores, infections, and cavities as a result. Prevent oral problems linked to diabetes by brushing properly and visiting your dentist every six months. Also, quit smoking and clean dentures regularly, if you have them.

5. Your vision changes.

You may notice you have trouble reading, or you see rings around lights at nighttime. Fluctuations occur in how clearly you can see at near and distance. Your vision may blur, and dark spots or flashing lights may appear in your field of view. Also, it may take longer for your eyes to adjust when you move from dark places into bright light.

6. Your skin cracks, itches, or changes.

Your body retains less moisture when you have high blood glucose, leaving your skin dry and itchy. Cracks allow bacteria to penetrate the skin and cause infections that heal slowly. Other signs may erupt on your skin, including dark velvety patches, blisters, rashes, scales, or hard pea-sized lumps. Some areas may turn stiff, waxy, cool, or hairless.

7. Your hands and feet tingle or feel numb.

Nerve damage disrupts signals between your extremities and your brain. You may feel a pins-and-needles sensation, but not heat, cold, pain, or even pressure on your feet when walking. The muscles in your legs and feet may weaken, leaving you unsteady.

8. Or, your hands and feet frequently hurt.

In other cases, frayed nerves send scrambled messages, triggering sensations out of sync with external stimuli. Even a light blanket on your feet may cause you to ache, especially at night. Also, you may experience extreme hot or cold sensations, or feel like you’re wearing gloves and socks when you’re not.

9. Your legs cramp or ache.

Circulation problems can cause your calves, thighs, or buttocks to hurt when you’re walking or doing other physical activities. This pain may decrease with rest. Still, report it to your doctor. You may need to take extra steps to protect your blood vessels.

10. Sex becomes difficult.

Intimate parts of your body aren’t immune from nerve damage. Men may have trouble getting or maintaining an erection. Women may experience vaginal dryness or notice they don’t feel aroused or have orgasms as easily. However, these changes don’t diminish sexual desire.

11. You sweat differently.

Some diabetics sweat more frequently, especially at night or while they’re eating. Others stop sweating entirely, even in extreme heat. Check your feet—if the skin there is very dry, your sweat glands probably aren’t functioning properly.

12. You feel dizzy and lightheaded.

You may faint when you stand up too quickly. Your heart may beat too fast. If these symptoms develop suddenly or come with shortness of breath, chest pain, slurred speech, or vision loss, get help immediately. Blood flow to your heart or brain may have slowed or stopped.

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10 ways to trim your waist

So you've over-indulged a bit, and the waistline has expanded again. But here's a novel way to start your year - forget about dieting! It's just a short-term activity that might get you quick results. Success in the long term will only happen if you make positive, sustainable changes to how you eat and how active you are.

1. Take your waist seriously . There is a wealth of evidence that suggests that if you have excess abdominal fat, where your waist is bigger than your hips, you could be more at risk of conditions like metabolic syndrome, type 2 diabetes and heart disease. So don't feel helpless when you look down at that tight waistband; give it some serious thought and take action. Decide today to take one small step - it could be one of these tips, or something you've been meaning to do for ages. Even losing 5% of your body weight could make a significant difference.

2. Choose just one goal. Often we set ourselves targets that are unachievable in the long term, so we end up feeling deflated, disappointed and perhaps guilty. This year, simply choose one change that you believe is realistic for you. Keep it up for a month, and pat yourself on the back for maintaining it.

3. Become a neater eater. When you look at your plate and dive in for another forkful, consider whether you could be a bit tidier with your dining. But, why on earth would that make a difference to your waistline? Well, it's all about consciouseating. By concentrating on how neat your food looks, you have actively engaged your brain. Being aware of what and how you're eating is a great way to help train your brain to think twice before you overindulge.

4. Eat little and often. Regular meals help to keep your blood glucose steady, which is particularly important if you have diabetes. Eating regularly also means you won't be waiting too long until the next meal or (healthy!) snack, which can reduce the temptation for a cake as you pass the bakery. Eat smaller meals at regular intervals and avoid large, rich meals, especially late in the evening.

5. Move more . You don't need to join a gym or do a fitness class, unless of course you want to. Get into the habit of adding simple and easy activities into your daily routine. It could mean you lose the TV remote control, or use the stairs instead of the escalator. Even walking up the escalator is better than standing still. Consider using a shopping basket rather than a trolley in the supermarket - it might help you avoid unnecessary spending too!

6. Tuck it in . Your posture has a lot to do with your waistline. Try this now: sit up tall, push back your shoulders, hold your tummy in (but make sure you're still breathing). Imagine you have a belt on that has 10 holes. Fasten your imaginary belt to the 10th hole, so it's really tight. Now release it so you're on about hole 4. Get into the habit of staying at hole 4 as you do your daily tasks. Your tummy muscles will get a mild workout and your upright posture could help you feel more confident. Clothes also tend to look better when you carry yourself well.

7. Downsize your plate . Something as simple as choosing a smaller plate can help you to eat less. Filling up a smaller plate tricks your brain into thinking you're still getting a lot of food. You could find that you are actually satisfied with less food and it might help to prevent you overeating. Smaller cutlery also helps to slow down your eating.

8. Go dense. You may have heard of "energy density". In simple terms, low-energy-dense foods, weight for weight, are lower in energy/calories than other foods. They tend to be bulky and filling, so you can feel fuller, but at a lower calorie cost. So eating foods that have a low-energy density can help to fill you up and yet have fewer calories. Fruit and veg have a low-energy density, then foods like beans and bananas are next in line and, hardly surprisingly, foods like butter and burgers are higher and give you the most calories per 100 g. Check out the British Nutrition Foundation's Feed yourself Fuller chart.

9. Slowly does it. Eat consciously rather than hurriedly, or on the go. Rushing your food whilst you're punching a keyboard or scurrying from one place to another isn't going to do your digestion any favours. Try sitting down whenever you eat, and use a plate where practical. Put your fork and knife down after every mouthful; perhaps have a sip of water in between.

10. Make a note. Write down what you're eating, making a note of what you ate, how much, what you were doing at the time, and what your mood was like. Do this for a few days and look to see if there are any patterns. Do you overdo it when you're bored, or upset, or at night in front of the TV? People who keep a food diary tend to be better able to manage their weight.

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Life, death and the beauty of unknowing

Caffeine is a bitter substance derived from the leaves, fruit and seeds of various plants and acts as a natural pesticide against threatening insects.

Caffeine is of course found in high amounts in the seeds of the coffee plant and the leaves of the tea bush but it's also commonly found in:

• Kola nuts - used to flavour cola drinks

• Cacao pods - used to make chocolate products, and guarana berries - which contain about twice the amount of caffeine as coffee beans.

The effects of caffeine on the body

Caffeine is a central nervous system stimulant which can increase your alertness and give you an energy boost. In the short term it can reduce physical tiredness, make you think faster and more clearly, increase your focus and improve your physical coordination.

However, this same stimulant effect can cause sleep problems, especially if you take caffeine too close to bedtime. If you are having problems sleeping, try cutting out caffeine (decaff alternatives are fine) after about 5 pm. If the problem persists, try cutting it out altogether for a couple of weeks to see if it helps.

At moderate levels (up to 400 mg a day - that's 4-5 cups of coffee or 8 cups of tea a day) it does not increase your risk of high blood pressure, abnormal heart rhythms, type 2 diabetes or cancer.

However, if you're pregnant, you should limit your caffeine intake from all sources to 200 mg a day. If you suffer from irritable bowel syndrome, irritable bladder, menopausal hot flushes or migraines, caffeine may make your symptoms worse.

Give yourself a trial of two weeks caffeine-free to see if your symptoms improve. Not everyone with these conditions is caffeine-sensitive, and there's no need to deprive yourself if it doesn't make a difference.

The main sources of dietary caffeine

Here is a rough indication of how much caffeine there is in common sources:

• Coffee - depending on type, generally between 60-150 mg

• Tea - standard black tea contains between 40-80 mg

• Cola drinks - 330 ml contains around 30-40 mg

• Energy drinks - a 250 ml can contains around 70-100 mg

• Chocolate - a 50 g bar of chocolate contains around 30-50 mg

Other sources of caffeine

Caffeine is also found in a number of different types of prescription and over-the-counter medicines, including some weight control products, cold and flu treatments and painkillers.

Some tips for reducing your caffeine intake

Although caffeine can be addictive to some degree, cutting back to within healthy limits doesn't need to be difficult, especially if you do it gradually over a week or two - here are some effective tips:

• Switch to decaffeinated coffee or tea

• Try alternative hot drinks such as fruit and herbal teas, green tea, chai and roasted grain drinks

• Replace energy drinks with caffeine-free soft drinks, fruit and vegetable juices, fruit smoothies and squashes (diet versions preferably).

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Alternative approaches to  reducing your blood pressure

There are numerous complementary and alternative approaches to managing your blood pressure. Some have a strong body of evidence behind them and are well accepted by the medical community, whilst others are little more than old wives tales.

Complementary therapies are defined as those that are used alongside with conventional medical treatments, whilst alternative therapies are used instead of mainstream interventions.

There is little doubt that evidence-based complementary therapies can have a very positive effect in supporting mainstream interventions, as long as they are discussed with - and approved by - your doctor or specialist first.

Alternative therapies, as the sole treatment, carry with them a greater risk of not achieving good management of your blood pressure - or worse, allowing your blood pressure control to deteriorate further, so it's absolutely imperative that you discuss alternative therapies with your doctor or specialist first before you decide on this approach.

Complementary and alternative approaches to blood pressure management

Lifestyle

Regular, moderate-intensity exercise and a low-fat diet with plenty of fruit and vegetables will help you to maintain a healthy weight, which, in turn, will help to reduce your blood pressure.

Controlling your sodium intake is a key part of managing your blood pressure. Minimise your intake of high-sodium foods such as packeted and tinned soups, savoury snacks and crisps, cured meats, cheeses and breads - and certainly avoid as far as possible adding salt to your food, either during preparation or at the table. Seasoning with herbs and spices is a great alternative.

Minimising how much alcohol you drink will help to improve your blood pressure control and by avoiding all forms of tobacco you will significantly reduce damage to the walls of your arteries, which can lead to hardening and increased blood pressure.

Finally, keep calm and… manage the stresses in your life - this will reduce the frequency of transient increases in your blood pressure.

Herbal supplements

Herbs such as Stephania tetrandra (tetrandrine), Crataegus species (hawthorn), Panax notoginseng (ginseng) and Rauwolfia serpentina (snakeroot) are all purported to help reduce elevated blood pressure. However, the evidence base behind these herbal therapies is still relatively limited so a discussion with your GP or specialist is important, especially as they may interact with mainstream blood pressure medication.

Remember that certain herbs can actually increase blood pressure such as licorice, yohimbine and ephedra (Ma Huang), so if you're already taking these, you should consider stopping and you certainly shouldn't start taking them.

Nutritional supplements

A number of nutritional supplements have been shown to reduce blood pressure, although once again, the evidence is variable. One of the most substantiated supplements is coenzyme Q10 (CoQ10), for which there is good evidence of significant blood pressure reductions as well as negligible side effects.

Magnesium and potassium supplementation has also been shown to help control blood pressure levels. Like CoQ10, evidence is strong for these nutrients and they are well worth considering. Other supplements include omega-3 fatty acids and the amino acids L-arginine and L-taurine - all of which have been shown to have moderate effects on blood pressure although the evidence is less consistent.

Acupuncture

Although a great deal of research has been carried out on the ability of acupuncture to reduce blood pressure, many of the studies have found to have significant weaknesses. However, the risks are minimal so whilst more good quality research is needed, it may well be worth giving acupuncture a try.

Remember - consultation with your doctor or specialist is imperative. They will not only be able to advise you on how safe and effective the therapies you're considering are, but also ensure that they are right for you and integrate effectively with any medical treatment you may be receiving.

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Blood pressure and your kidneys: key facts to know

Our kidneys play a critical role in our health and have many important functions including controlling the volume of blood in our circulatory system - which in turn means that there is a very close relationship between the health of our kidneys and our blood pressure control.

If your blood pressure is raised, it can stop your kidneys functioning at optimum level, and can even shut them down altogether. Indeed, high blood pressure is the second most common cause of kidney failure, after diabetes. If you were to develop kidney disease first, you are also then likely to develop high blood pressure later on. It is fair to say then that there can be something of a vicious circle between the two conditions.

How does high blood pressure damage the kidneys?

The kidneys contain a particularly fine network of tiny blood vessels and over a period of time high blood pressure can cause these to harden, narrow and become weaker. This can eventually affect kidney function including the regulations of salt, fluids and hormones in your body - which can in turn increase your blood pressure further.

Keeping your blood pressure healthy

Although there are medications available to help control blood pressure, it can normally be controlled very effectively by making some positive lifestyle changes.

If you have high blood pressure, you may want to consider some of the following lifestyle strategies to bring it back under control:

Take steps to ensure you keep a healthy body weight

A high BMI and a high waist girth can both significantly increase your blood pressure. Stay trim by keeping physically active and maintaining a healthy diet.

Keep active

Regular exercise develops the efficiency of the heart and circulation which helps to control your blood pressure both at rest and during physical activity. Just 30 minutes of moderate-intensity activity a day is all it should take but if you are not used to exercise make sure you take things steady until you are more comfortable.

If your blood pressure is consistently above 140/90 then you should check in first with your doctor for further advice and if your blood pressure is above 160/100 then you should certainly keep the intensity of any physical activities at a comfortable level until you've seen your doctor for further assessment and advice.

If you smoke - stop

Nicotine is a central nervous stimulant so blood pressure levels climb immediately as soon as you take your first puff. The tobacco chemicals in cigarette smoke also damage your artery walls, making you more prone to cardiovascular disease and high blood pressure in the future.

Limit the amount of salt you eat

Sodium (contained in salt) can encourage your blood circulation to retain fluid, which can in turn increase your blood pressure. There is plenty of sodium in much of the food we buy so try to resist the temptation to add extra salt at the dinner table - your 'salt taste' will soon adapt.

Increase the amount of potassium in your diet

This can help to offset the negative effects of excess sodium. A banana a day will provide a great potassium boost as well as a steady delivery of energy, fibre, vitamins and other minerals.

Keep alcohol in check

Excessive drinking can really push your blood pressure up so make sure you stay within healthy limits and avoid binge-drinking.

Positively manage your stresses

Blood pressure can race up when you're feeling under pressure so make sure you do what you can to manage your stresses by keeping physically active, getting sufficient sleep and relaxation, enjoying supportive relationships and managing your commitments to suit you, your availability and your capabilities.

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Why sleep is so vital to our health (and how to get better at it)

o you get enough sleep? There's a fair chance the answer to this question is 'no'. If that is the case, that puts you in a group of around 28 million people in Britain who are getting too little sleep.1 Most adults require at least 7 or 8 hours a night, but it isn't uncommon for people to sleep for under five hours.

While not sleeping well occasionally shouldn't cause any more problems than just being a little tired or grumpy when you wake up, if it happens consistently and over a long period of time it can put you at risk of developing some serious health conditions. These include obesity,heart disease and type 2 diabetes, while it can also lower your life expectancy.

The link between stress and sleep

One of the key reasons many people are unable to get truly restful sleep is down tostress. In modern life, many of us are "switched on" all the time, constantly available to pick up work emails or phone calls, and electronic devices have been linked to poor sleep for a while. But why is stress such a problem?

Our body naturally releases adrenaline, cortisol and other chemicals during times of stress. These chemicals are part of our natural stress response (the so-called "fight or flight" responses) that help us deal with stressful situations. However, if we stay at this heightened level for too long we can find ourselves in a position of chronic stress, often without even being aware of it. This means that getting to sleep can be difficult, and when we eventually do drop off, truly restful sleep is unlikely.

Most of us have probably "lost sleep" over a stressful event or situation a few times in our working or home life, and when we play that moment back in our minds it is known as rumination. This can be problematic at any time, but it is especially unhelpful to be playing an event over in your mind while you are tossing and turning in bed. It is also unhelpful if you find yourself waking up in the middle of the night, and instead of dropping back to sleep, you find yourself ruminating again.

It's particularly important then that we manage our stress levels to help get restful sleep. Sometimes it is even worth seeking medical advice over too.

The benefits of a good night's sleep

We've already mentioned that a lack of sleep over a long period of time can lead to a plethora of health conditions, but there are other benefits to be had as well as avoiding these potential problems. One of the most noticeable ones is a better mood, for understandable reasons. It is easy to be a bit short with people if we haven't slept very well, after all. On the same note, a good night's sleep makes it easier to think clearly, making better decisions and fewer mistakes, while our memory also functions better if we are well rested.

One more surprising benefit though is a better control of our body weight. One of the reasons for this is the hormone leptin, which helps us to feel full. If we aren't sleeping very well, leptin levels drop and so we are more inclined to eat more. Our immune system also functions better when we sleep well, and studies have shown those who sleep for seven hours or less are three times more likely to develop colds than a person who sleeps for eight hours or more a night.2

If you struggle with body pain, you may also find getting more sleep can help supplement your pain medication too.

How to ensure you get a good night's sleep

• Ensure your mattress and pillows are comfortable and offer the appropriate support. Mattresses have a life expectancy, so if yours is older than eight years it may be affecting the quality of your sleep

• Try to relax before bedtime. Stay away from electronic devices for at least half an hour before going to bed, and try to avoid anything which can lead to stress. Maybe replace watching the TV with reading, or perhaps go for a soak in the bath instead

• If you often have trouble sleeping, try to avoid naps in the daytime. They may help short-term, but aren't a long-term solution

• Try to ensure your bedroom is a restful environment. It shouldn't be too hot or too cold, and try to keep it both quiet and dark

• Cut down on stimulants such as caffeine and alcohol, which both affect your sleep pattern, and if you smoke, take steps to try to stop

• Exercise is a great way to deal with stress, and can also help improve the quality of your sleep.

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Don't give up to your DESK JOB, learn to stay fit

Don’t let your desk job make you unhealthy and fat. Here are a few exercises and diet tips to stay fit in spite of a sit-down job. Many people complain about this. Increasing stress and inactivity at work leads to weight gain. Here’s what to do…

Exercise at your desk

1. For a toned stomach: Sit tall and straighten the spine. Clench the abdominal muscles tightly pulling the naval into the spine. Hold for one to five seconds and repeat 20 times. Try doing this at least three times in a day.
2. For great thighs: Be seated with knees together. Keep them together in a way that no one can pull them apart even if they try their best. Squeeze your inner thigh muscles in one-second pulses. Do this at least three times daily.
3. For a shapely butt: Start to stand up and tighten your butt and thigh muscles; then pause for a beat. Sit back down and stand up as you normally would. Do this every time you get out of your chair.

Nutrition chart

1. Eat more of nuts and seeds: The vital nutrients that your body requires – protein, magnesium, vitamin B and healthy monounsaturated fats are found in favorites like almonds, cashews, pumpkin seeds and sunflower seeds. They help keep blood sugar under control. Have them in the earliest part of the day – they will pack you with lot of energy.
2. Raw vegetables and cold cuts: Consume foods that are high in fibre. Vegetables like broccoli and celery are rich in plant compounds that regulate blood sugar. Also, go for cold cuts like turkey and cheese slices that are high in protein.
3. Have eggs daily: Egg is the highest quality protein you can have. They increase nitrogen stores in muscles and make them firmer so they burn more calories even when your body is at rest. Moreover they are loaded with vitamin D and prevent fat from trapping.
4. Sip oolong tea: Oolong tea balances blood sugar and cortisol levels – this reverses the fat-storing mechanisms caused by office inactivity. Consume one to three cups while you’re at work.

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