health tips

Women’s Day 2014: Quick health tips for working women

It is rightly said that behind the success of every man, there is a woman. Gone are the days when a woman was just confined to the home and kitchen. So, if you are working, dear lady, you need to take care of your health too in order to take care of your family. Juggling long working hours and family life, one rarely finds time for themselves. But, complaining is not the solution. It is crucial to maintain a balance between your personal and professional life.

This Women’s Day, we bring to you some quick and easy tips to keep you healthy and rejuvenated.

Try staying active throughout the day like when you are in office, avoid sitting for long hours and instead take a walk in between, or do some desk exercises such as stretching on the chair, twisting etc. in order to relieve stress and exhaustion.

-Enforcing a healthy lifestyle and good eating habits is another major area that you need to take care of. Never try to fill your stomach with junk food when hungry, rather try to snack healthy like having fruits, juices, nuts etc.

-Try drinking a lot of water say at least 7-8 glasses daily as it helps the body to function properly and also prevents dehydration.

-Hangout with friends and try to be happy and leave aside your worries. When you are happy your body releases good hormones called `endorphin` which help in combating stress.

-After weeks of hectic work schedules, you surely deserve a pamper session. So, take time out and go to for a relaxing spa session and manicure, pedicure, facial sittings once a month. Also, do what it takes to give yourself a little `you` time everyday.

So go on ladies make the most of these tips and stay healthy.

Source: Zee news

Fixing spider veins, stretch marks and more: Solutions to skin problems

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1. Spider Veins
If the valves inside your blood vessels become weak (whether from age or genetic predisposition) and are unable to pump blood back to your heart efficiently, “the blood pools and causes the veins to enlarge,” said Dr. Robert J. Min, chair of radiology. That
causes capillaries close to the skin’s surface to show up as little red squiggles, most commonly on the legs. And those, friends, are spider veins.

What Works
Sclerotherapy: Using a tiny needle, a doctor injects the spider veins with a medicated solution that “causes them to collapse and permanently disappear,” said Dr. Fredric Brandt, a dermatologist in Miami and New York. You’ll probably need two to three sessions to eradicate a spider vein fully. Cost: $200 and up per treatment.

Vascular laser: “The blood inside the veins absorbs the wavelength from this laser, creating heat, which contracts the veins,” said Richard G. Glogau, a clinical professor of dermatology at the University of California, San Francisco. Very small spider veins
benefit most; you’ll need several sessions to see a difference. Cost: $200 and up per treatment.

What Doesn’t Work
Keeping your legs uncrossed (crossing them is said to cause spider veins). “Unless they’re crossed 24 hours a day, the effect is minimal,” said Dr. David Goldberg,  a dermatologist with practices in New York, New Jersey, and Florida.

Quick Cover-Up
Neutralize redness with yellow-based body makeup, says Lusine, a makeup artist in Los Angeles. Set with translucent powder to keep it in place

2. Stretch Marks

When skin gets stretched too fast, as it can when you gain weight quickly, such as during pregnancy, or if you went through a growth spurt as a teenager, “the collagen and elastin fibers in the dermis rupture,” said clinical professor Richard G. Glogau.

The result is scars deep within the skin―stretch marks. New ones are red or dark brown, because the skin becomes inflamed when the fibers break. (You might also notice a change in texture, as if your skin has little divots in it.) With time, most stretch marks
lighten in color.

What Works
Pulse dye laser (for newer stretch marks): The light from this laser is absorbed by the pigment in the irritated area, which heats the blood vessels and makes the vessel walls collapse, said dermatologist Dr. David Goldberg. The color is reduced significantly, so
marks are much less obvious. (But divoting will still be apparent.) You’ll need about five treatments, spaced one month apart. Cost: $500 to $800 per treatment, depending on the size of the affected area.

Excimer laser (for older marks): The beam “increases pigment production, so eventually the silver or white lines become the color of the rest of your skin,” Goldberg said. This type of laser requires 10 to 20 treatments, spaced about two weeks apart. Cost: $200 to $700 per treatment.

What Doesn’t Work
Over-the-counter stretch mark creams, which claim to rebuild collagen but don’t.

Quick Cover-Up
A self-tanner “helps minimize the look of both new and older marks,” said makeup artist Lusine. For the most even coverage, exfoliate the area before applying.

3. Cellulite
Those bumps and dimples are all about genetics (thanks, Mom and Dad!). Contrary to what many people think, cellulite is nothing more than regular fat. But if you’re predisposed to cellulite, that fat bulges forward between the bands of tissue that connect your skin to your muscles, said Dr. Alan Gold, a plastic surgeon in Great Neck, New York. Excess weight can cause cellulite to become more prominent, due to the extra fat under the skin, but even thin people can have it.

What Works
Endermologie: A technician runs a vacuum-like suction tube over your skin and follows that with a heavy-duty massaging roller. The bands under the skin are stimulated and stretched temporarily, causing swelling and thickening, which plumps the skin so dimples appear smoother. You’ll need a treatment every eight weeks. Cost: $150 and up per session.

Cellulite creams and gels: In the short term, creams and gels can make cellulite appear less obvious. Ingredients such as caffeine make the skin swell, and polymers form a light film on the skin as they dry, pulling it smooth. You need to apply daily, since you
remove the product―and its effects―when you shower. Cost: From $10 at drugstores to more than $100 at department stores and spas.

What Doesn’t Work
Mesotherapy, in which a doctor injects saline or some other liquid into the skin to disperse fat. Liposuction is a bust, too: It sucks out fat but not the bands of tissue that create the bumpy appearance.

Quick Cover-Up
Try a body bronzer or a tinted self-tanner, even on darker skin, to visually smooth out the look of dimples.

4. Scars
As skin heals from a wound, it can produce too much collagen and a scar forms. The tendency to scar is genetic, so there’s not much you can do to prevent scars, though you can minimize the effects. Hypertrophic scars, the most common kind, are raised but don’t extend past the borders of the original wound. Keloids are raised but grow beyond the wound’s edges; people of African descent most often suffer from them. Depressed scars, like those from acne, are exactly that―indented.

What Works
Silicone products: A sheet of silicone placed over a hypertrophic or keloid scar (after the wound has healed) or a cream, such as Scar Fade, rubbed in daily “can make scars stop overproducing collagen and become permanently flatter,” said Foad Nahai, president of the International Society of Aesthetic Plastic Surgery. Sold over the counter, silicone products, which must be used consistently for several months, work on new and old scars. Cost: About $20 for sheets; about $10 for Scar Fade.

Fraxel laser: Best for depressed scars, this laser targets pinpoint-wide areas of skin, resurfacing the top and boosting collagen production underneath. After several sessions, indented scars should be leveled off. Cost: $500 and up per treatment.

What Doesn’t Work
Rubbing in vitamin-E oil.

Quick Cover-Up
Dab on a creamy, pigment-rich concealer that matches your skin and pat it into the scar to blend the edges. Brush on a bit of translucent powder to set the concealer, said makeup artist Lusine. (A very big keloid, however, will still be visible, even with
concealer.)

Source: Fox news

10 Foods That Detox Your Body and Cleanse Your Liver

Here are 10 foods that detox your body and cleanse your liver. Think of your liver as an air filter. All the toxins we eat, drink and breathe in get clogged up in this hard-working organ. Even though our body has it’s own natural detoxification system, there is a lot we can do to give it a helping hand, largely by eating the right kinds of foods.

Most of the foods in the gallery contain a special protein called glutathione. Glutathione handcuffs toxins and drags them out of our body…quite effectively. Here’s the catch: this handcuffing process works best when foods are eaten raw. In fact, all of the foods listed here go from being a great source of glutathione to not containing any at all when they’re cooked.

If your body needs to get the yuck out, add Brussels sprouts to your diet today. Brussels sprouts are high in sulfur, which helps to remove toxins from the blood. Eating a serving or two of Brussels sprouts daily will help sponge out toxins – whether they’re environmental or dietary.These little sprouts also boost glucosinolate, an antioxidant that forces the liver to release enzymes that block damage.

Garlic:
A fresh bulb of garlic. Don’t have any in your kitchen right now? You should. Here’s why…garlic is loaded with sulfur, a mineral that helps rid the body of toxins. Garlic has also been shown to reduce cholesterol and triglyceride levels. Garlic has been used in the treatment of high blood pressure, atherosclerosis, and bacteria-related illnesses. Keep in mind, heating destroys many of the beneficial properties of garlic. If you can’t stomach raw garlic, you can find it in capsule form in most grocery of health food stores.

Dandelion

Yes, that’s a dandelion. While I don’t recommend pesticide, fertilizer-covered weeds to anyone, store-bought varieties are perfectly safe. If you can’t find dandelion leaves in your grocery store, opt for dandelion root tea instead. Dandelion root tea has been shown to rid the liver of toxins. Since our liver is responsible for breaking down fats, producing amino acids and generally filtering the gunk out – we need to take care of it. Dandelion root tea has a fairly bitter taste. I often brew a few cups of it, let it steep for a while, add lemon juice and sip on it all day.

carrots
Carrots are another food rich in glutathione, a protein that helps detoxify the liver. In addition to the detox properties, carrots contain good amounts of vitamin C, B6 and potassium. They also loaded with vitamin A and K, too! It’s best to eat these raw. Try with a side of guacamole, hummus or even mustard!

Raw tomatoes:
Raw tomatoes do a great job detoxifying the liver, containing 169 milligrams of glutathione per serving. The benefits don’t stop there. Tomatoes are famous for their lycopene content, which has been shown to protect against breast, skin and lung cancer. Eat tomatoes when they’re fresh. Try with a little balsamic vinegar and sea salt.

Grapefruit
Grapefruit contains just over 70 milligrams of liver cleansing glutathione. Grapefruits also contain a special kind of pectin that has been shown to lower cholesterol like no other pectin-containing food. One whole grapefruit is about 80 calories, so enjoy with a cup of cottage cheese or plain yogurt sprinkled with cinnamon and you’ve got a great breakfast.

Spinach
Popeye’s favorite, spinach, contains a whopping 166 milligrams of glutathione per serving when eaten raw. Cook it, and it all goes away. Spinach also contains twice as much energy-boosting iron as other leafy greens. Spinach has also gained a lot of attention as a cancer-fighter, too. Try a spinach salad today with a little olive oil and sea salt drizzled on top.

Walnuts
Walnuts detox the liver and feed the brain! A good source of glutathione and a great source of omega-3 fatty acids, a little bit of walnuts goes a long way. Why not sprinkle a few on your next spinach salad?

Avocados
Avocados are another fruit rich in glutathione. This green goddess is also a good source of monounsaturated fats and has been shown to lower cholesterol levels when eaten regularly.

Asparagus
In addition to being great for the liver, asparagus is a great vegetable to eat raw when you’re feeling bloated. Asparagus is a natural diuretic.

Source: chicagonow

Is a normal delivery possible after a C-section?

I got married on November 2011 and conceived on December 2011. My first pregnancy took a toll on me. Though I consider myself a strong person but went weak on my knees when I had to counter labour pains. Though my doctor assured a normal delivery, but I requested for a C-section amidst labour. Today my baby is 18 months old. I have a gut feeling that I might be pregnant again. Though I am not planning for any kids at the moment and ain’t sure if my concerns are true. But just in case I get pregnant again can I opt for a normal delivery now. Is it possible?

If you even have the slightest doubt that you could be pregnant get a home pregnancy test done and be sure. A normal delivery after a C-section is called a VBAC or vaginal birth after C-section. In most cases a normal delivery after a C-section is possible though it comes with some risks attached to it.

In a normal delivery after a C-section, the scar may tear open leading to uncontrolled bleeding at the site of previous C-section, during labour. Though it might not be the case always. If you opt for VBAC talk to your doctor about it. If you are planning for a VBAC, be sure that you take good care of yourself well in advance. Apart from regular exercises take care that you are doing enough to strengthen your core and back. With a history of C-section, putting too much pressure on your core is not advisable. Try alternative methods like side obliques or stretches. Hire a trainer if you can.

Remember during VBAC you would need a lot of monitoring during your labour to ensure that both you and your baby are safe. If your abdominal muscles are not strong enough to go through the strains of labour it can tear open at the site of operation. But if you are monitored constantly such an incidence can be avoided if at all it happens. If your doctor senses any trouble during the labour you might be taken for an emergency C-section too. But many doctors also support VBAC and would help you during your pregnancy to prepare for the same. So talk to your doctor and find out one who supports your decision. But before all that get checked if you are pregnant.

Source: the health site

Black pepper – more health benefits than you know!

We use it to spice up our omelette, or add that extra zing to Indian dishes, but did you know that humble black pepper can add a lot more to your food than just flavour. Here is a list of its top 10 benefits.

Helps prevent cancer: According to a study carried out by the University of Michigan Cancer Center, black pepper was found to prevent the development of breast cancer tumors.

They found that the piperine content of black pepper plays a key role in preventing cancers. It further stated that when combined with turmeric its anticancer properties are heightened. Apart from the piperine, black pepper also contains Vitamin C, Vitamin A,
flavonoids, carotenes and other anti-oxidants that help remove harmful free radicals and protect the body from cancers and diseases. Other studies have suggested its efficacy in stalling the progression of skin cancers and bowel and colon cancer as well. Add a teaspoon of pepper powder to your food once a day. It is better that you eat freshly ground pepper rather than adding it to a dish while cooking.

Helps in digestion: The piperine content of black pepper makes it a great digestive. It stimulates the taste buds to signal the stomach to produce more hydrochloric acid. This acid is essential to digest proteins and other foods in the stomach, which when left undigested cause flatulence, indigestion, diarrhoea, constipation and acidity. The excess hydrochloric acid secreted helps in preventing these conditions. To aid in digestion, add a tablespoon (depending on the number of servings being prepared) of freshly ground pepper powder to your meal, while cooking. It will add to the flavour of the dish and keep your stomach healthy.

Helps you lose weight: Black pepper is great in aiding the proper assimilation (extraction of all the nutrients) of food. Moreover, its outer layer which contains potent phytonutrients stimulates the breakdown of fat cells. It also promotes sweating and urination and is a great way to get rid of excess water and toxins from the body.  All these activities collectively help in weight loss. For effective weightloss, just sprinkle pepper over your food. Do not eat too much of the spice, it can cause severe side effects.

Relieves gas: Known for its carminative properties (a substance that prevents the formation of gas) black pepper is great to relieve discomfort caused due to flatulence and colicky pain. Adding pepper to your meals instead of chili powder will help relieve
flatulence.

Can give you clear skin: Apart from a great way to help you sweat and release all the toxins from your skin, it acts a great exfoliant. Pepper when crushed and added to a face scrub, helps slough off dead skin, stimulates circulation and helps deliver more oxygen and nutrients to the skin. The antibacterial and anti inflammatory properties help keep the skin safe from infections like acne.

Beats dandruff: Ditch those anti dandruff shampoos, try using pepper instead. Because of its antibacterial and anti inflammatory properties, pepper is great to get rid of dandruff. Mix a teaspoonful of crushed black pepper in a cup of curd. Mix well and apply
on the scalp. Leave in for about half an hour. Rinse out your hair well. Do not use shampoo at this stage. Wash your hair with shampoo the next day. Make sure you do not use too much pepper, it may cause your scalp to burn.

Clears up a stuffy nose and relieves cough: Due to its antibacterial properties, black pepper is a very effective natural remedy to cure colds and coughs. Its warm, spicy flavour also helps loosen phlegm and relieve a stuffy nose. Try sprinkling freshly ground pepper on hot soup or rasam. It will immediately loosen up the phlegm and help you breathe easier. (Also read: Healthy recipe for black pepper and garlic rasam)

Helps people with anorexia: Black pepper is known to improve digestion and stimulate the taste buds. Because of this property, it is a great natural remedy for people with anorexia (a condition where the person does not eat) by helping them regain their appetite. Adding a little pepper to their food, will go a long way in resolving anorexia.

Helps the body use nutrients more efficiently: Black pepper is known to have properties that help enhance bioavailability. This means that it helps in the proper transport and absorption of nutrients from food. This property also helps drugs work more efficiently.

Is a natural anti-depressant: The Journal of Food and Chemical Toxicology reported that the compound piperine in black pepper increases the cognitive function of the brain and helps beat depression. It was also found that pepper eaten on a regular basis helps the brain function properly. Add it to your daily meal, or eat it as seasoning on a salad.  Pepper in any form can help make you smarter and less depressed.

So, the next time you want to spice up your meal, use pepper. It will not only add to the flavour, it has the potential to make you happier.

Source: Health India

7 ways to bathe your baby right

Babies smell good and look fresh all the time. But that’s no reason why they should miss out on a good bath. It’s not their fault; often new mums are scared and anxious when it comes to offer a newborn a bath. Sure your newborn doesn’t need all that scrubbing or cleaning like you every day. But they do need a bath to feel fresh and clean. Bathing also has a lot to do with your baby’s wellbeing and the hidden reward is it enhances the mother-baby bonding. Here’s how to do it right

Invest in a good baby bath tub. If you want to invest in a tub that can be used for both babies and toddlers make sure you also buy a bath seat or a bath cradle that supports your baby’s back during the initial months and keeps your hands free for cleaning and sponging your baby. Buy baby towels preferably two, one to wrap your baby and the other to clean your baby. A baby mug, especially designed to restrict too much off water flow at a time. If you plan to give your baby a bath in the family tub get a baby mat.

Make sure you have the tub ready, the towels in place, the baby soap at your reach, the bathroom stool (for you to sit on) next to the baby bath before you start. Set the things right before you enter the bathroom with your baby. Remember you should never leave your baby alone in the tub ever. Your baby can trip and drown even in water as shallow as 3cms. Also in your bedroom keep a diaper and the clothes ready to be worn after the bath.

This is tricky; you need to be very sure about the temperature of water used to bathe your baby. Ideally the water temperature should be 37C. You can use a thermometer to check the temperature. Don’t use your palm or fingers to check if the water is warm, instead dip your elbow. If you feel it’s too hot add water to bring the temperature down.

When you put your baby in the tub, make sure you are still holding your baby with one hand despite the bath seat or the bath cradle. Do not pour water directly into your baby’s sensitive skin. Instead keep your palm between your baby’s skin and the mug. Let the water from the mug fall into your palm first and then on your baby. This way it would save your baby from being hit hard with the gushing water. If your baby can’t sit upright yet then wet her body with your palms or cup water in your palms and bathe your baby.

If you use soap, though it is not recommended for newborns, do not rub the block directly onto your baby’s body. Make a soapy solution in a separate mug and dip a clean hand towel. Rub your baby with the soapy towel gently. Next wash her off as mentioned before

This is quite a task even for moms who are blessed with a second baby. Be very careful while giving a head bath. If your baby is too small, wrap her in a towel and take her in your arms. Let her head rest on the crook of your arms. Cupping water in your palms, gently pour it down your baby’s head. Ideally you can do the same with your toddler too. If you are applying a shampoo make a solution of it and again follow the same process.

Once you are done, pat dry your baby with the towel and rub the head gently. Never be harsh with your baby. Wrap your baby with a dry towel and carry her into the room. Dress her up soon, preferably making her wear the top first and not the diaper. Next help your baby with the diaper and pajama. If it’s windy get the jacket or the sweater. Or just wrap your baby with a blanket. If you have a toddler go to the verandah and play in the sun for a while to warm her up.

Source: the health site

The better your mood the healthier you eat!

Previous research has found that emotions affect eating, and that negative moods and positive moods may actually lead to preferences for different kinds of foods. For example, if given the choice between grapes or chocolate candies, someone in a good mood may choose the former while someone in a bad mood may choose the latter. The research reported in this article looks at the “why:” Why, when someone is in a bad mood, will they choose to eat junk food and why, when someone is in a good mood, will they make healthier food choices?

To get at the “why,” we married the theories of affective regulation (how people react to their moods and emotions) and temporal construal (the perspective of time) to explain food choice. Conceptually, when people feel uncomfortable or are in a bad mood, they know something is wrong and focus on what is close in the here and now. We hypothesized and demonstrated that this kind of thinking gets us to focus on the sensory qualities of our foods – not things that are more abstract like how nutritious the food is. Analogously, we hypothesized and demonstrated that when people are in a good mood, things seem okay and they can take a big picture perspective. This kind of thinking allows people to focus on the more abstract aspects of food, including how healthy it is.

We studied these hypotheses in four laboratory experiments. In the first study, we investigated the effect of a positive mood on evaluations of indulgent and health foods by examining 211 individuals from local parent-teacher associations (PTAs). Next we studied whether individuals in a negative mood – who had read a sad story– evaluated indulgent foods more positively and whether those who were in a positive mood indicated a desire to remain healthy into their old age. 315 undergraduate students participated in this study. In the third study, involving 151 undergraduate students, we altered participants’ focus on the present versus the future along with their mood and measured how much healthy and indulgent food they consumed. To get more direct insight into the underlying process, the fourth study, involving 110 university students, focused specifically on the thoughts related to food choice and differentiated concrete taste versus nutrition benefits.

Ultimately, the findings of all the studies combined demonstrated that individuals select healthy or indulgent foods depending on whether they are in a good or a bad mood, respectively. The findings also indicate the integral aspect of the time horizon, showing that individuals in positive moods who make healthier food choices are often thinking more about future health benefits than those in negative moods, who focus more on the immediate taste and sensory experience. Finally we found that individuals in negative moods will still make food choices influenced by temporal construal which suggests that trying to focus on something other than the present can reduce the consumption of indulgent foods.

Source: eureka Alert

7 Reasons Vegetarians Live Longer

There’s nothing wrong with eating meat if you’re doing so in moderation (I for one, will never give up the occasional cheeseburger), but research does show that vegetarians tend to be healthier overall, and even live longer.

Now there’s another health perk vegetarians can boast about. A new study published in the journal JAMA Internal Medicine looked at data from seven clinical studies and 32 other studies published between 1900 and 2013 where participants kept a vegetarian diet and found that vegetarians have lower blood pressure compared to people who eat meat.

Here are some other reasons vegetarians may outlive meat-lovers.

1. Low blood pressure: In the latest study, researchers found that not only do vegetarians have lower blood pressure on average, but that vegetarian diets could be used to lower blood pressure among people who need an intervention.

2. Lower risk of death: A 2013 study of more than 70,000 people found that vegetarians had a 12% lower risk of death compared with non-vegetarians. With none of the saturated fat and cholesterol that clogs arteries, vegetarians may be at a lower risk for chronic diseases overall.

3. Better moods: A 2012 study randomly split participants into a three diets: all-meat allowed, fish-only, and vegetarian no-meat. The researchers found that after two weeks, the people on the vegetarian diet reported more mood improvements than those on the other two diets.

4. Less chance of heart disease: Another 2013 study of 44,000 people reported that vegetarians were 32% less likely to develop ischemic heart disease.

5. Lower risk of cancer: Researchers at Loma Linda University in California studied different versions of the vegetarian diet and cancer risk among people at a low risk for cancer overall and discovered that a vegetarian diet may have protective benefits. Although the study is not the final say on the matter, vegans had the lowest risk for cancers, specifically cancers most common among women, like breast cancer.

6. Lower risk of diabetes: Studies have shown that vegetarians are at a lower risk for developing diabetes. While the diet won’t cure the disease, it can lower an individual’s risk by helping them maintain weight and improve blood sugar control.

7. Less likely to be overweight: Research shows that vegetarians tend to be leaner than their meat-eating counterparts, and that they also tend to have lower cholesterol and body mass index (BMI). Some data suggests that a vegetarian diet can help with weight loss and be better for maintaining a healthy weight over time.

People who don’t eat vegetarian can still be very healthy, and a vegetarian diet comes with its own health risks. For instance, research has also shown that vegetarians are at a higher risk for iron deficiencies, and some experts question whether children who are raised vegetarian get the right amount of nutrients for their growing bodies. Making sure you get the right amount of nutrients is important, and keeping your physician in the loop about your eating habits can make sure you’re meeting all the requirements for good health.

Source: health and Time

Vegetarian diets may lower blood pressure

People who eat a vegetarian diet tend to have lower blood pressure than non-vegetarians, according to a new review of past studies.

Researchers said for some people, eating a vegetarian diet could be a good way to treat high blood pressure without medication.

Vegetarian diets exclude meat, but may include dairy products, eggs and fish in some cases. They emphasize foods of plant origin, particularly vegetables, grains, legumes and fruits.

High blood pressure contributes to a person’s risk of heart disease, stroke, kidney disorders and other health problems. For many people, the only treatment has been medication, but that means costs and possible side effects, lead author Yoko Yokoyama told Reuters Health in an email.

“If a diet change can prevent blood pressure problems or can reduce blood pressure, it would give hope to many people,” Yokoyama said. She is a researcher at the National Cerebral and Cardiovascular Center in Osaka, Japan.

“However, in order to make healthful food choices, people need guidance from scientific studies,” she said. “Our analysis found that vegetarian diets lower blood pressure very effectively, and the evidence for this is now quite conclusive.”

According to the American Heart Association, blood pressure readings under 120 mm Hg systolic and 80 mm Hg diastolic (120/80) are considered normal. High blood pressure starts at 140/90.

The new review, published in JAMA Internal Medicine, combined results from 39 previous studies, including 32 observational studies and seven controlled trials.

“Observational studies show what happens when people have chosen their own diets and stuck with them, often for years,” Yokoyama said. “Controlled trials are different – a diet is given to people who had not tried it before, and that will show the effect of beginning a new way of eating.”

Together the studies included close to 22,000 people.

The researchers found that in the observational studies, people who had been eating a vegetarian diet had an average systolic blood pressure that was about 7 mm Hg lower than among meat-eaters and a diastolic blood pressure that was 5 mm Hg lower.

Participants in the clinical trials who were given vegetarian diets to follow had, on average, a systolic blood pressure that was 5 mm Hg lower and a diastolic blood pressure that was 2 mm Hg lower than participants in control groups who were not on vegetarian diets.

“Unlike drugs, there is no cost to a diet adjustment of this type, and all the ‘side effects’ of a plant-based diet are desirable: weight loss, lower cholesterol, and better blood sugar control, among others,” Yokoyama said.

She said a plant-based diet is typically low in fat and high in fiber, so it helps people lose weight, which, in turn, causes a healthy drop in blood pressure.

“But there is more,” Yokoyama said. “Plant-based foods are often low in sodium and are rich in potassium, and potassium lowers blood pressure.”

The same foods are also very low in saturated fat – the type of fat in meat and cheese – and eating less saturated fat means blood can circulate more easily, she explained.

“I would encourage physicians to prescribe plant-based diets as a matter of routine, and to rely on medications only when diet changes do not do the job,” Yokoyama said. “And I would encourage everyone to try a plant-based diet, and especially to introduce plant-based diets to their children – they could prevent many health problems.”

Alice Lichtenstein, director of the Cardiovascular Nutrition Laboratory at Tufts University in Boston, said the results of the review are encouraging, but added that it didn’t take sodium in the diet and lifestyle factors into account.

“Individuals who adhere to vegetarian diets are likely to use fewer processed foods, the major source of dietary sodium, and adhere to healthy lifestyles behaviors such as maintaining a body weight in the optimal range and engaging in regular physical activity,” Lichtenstein told Reuters Health in an email. She was not involved in the new research.

“Until we understand the contribution of these factors we can’t attribute the effect observed solely to adhering to a vegetarian diet,” Lichtenstein explained.

“We certainly would not encourage substituting a slice of quiche for a grilled chicken breast for dinner, due to the sodium, calories and saturated fat,” she said.

What’s more, the findings do not mean that people taking blood pressure medication should go off their drugs in favor of diet changes without talking to a doctor.

Yokoyama said doctors who would like to prescribe diet changes need tools.

“We have developed a free program, called the 21-Day Kickstart program, which introduces a plant-based diet through daily emails that provide menus, recipes, cooking videos, and a discussion board for questions. It is available at no charge in English, Spanish, Mandarin, and Japanese, along with a special English-language program for India,” Yokoyama said.

The program is affiliated with the Physicians Committee for Responsible Medicine, an organization that promotes plant-based diets.

Source: Reuters

5 Natural Back Pain Remedies That Work

Lower-back problems are the number two reason people visit a doctor, second only to the common cold and flu. If you’re prone to pain, you may already be treating it with OTC medications or trying to prevent it by strengthening your core and back. Consider these pill-free treatments another weapon in your arsenal.

Yoga
People who took a weekly 75-minute class for 12 weeks found that they had diminished lower-back pain symptoms and less need for pain meds than those who didn’t, according to a 2011 study in Archives of Internal Medicine. Can’t stomach downward dog? Researchers found similar results among those who took a 50-minute weekly intensive stretching class instead.

Osteopathic Manual Therapy (OMT)
Six sessions of OMT—during which a doctor of osteopathy stretches and uses gentle pressure on muscles and joints—led to substantial improvement in about half of people with lower-back pain after 12 weeks, according to a University of North Texas Health Sciences Center study published last March. Nearly two-thirds reported moderate improvement.

Comfrey Root
Using an ointment that contains this plant-based extract reduced lower-back pain by 95%, according to a 2009 study conducted by Merck and published in the British Journal of Sports Medicine. Look for comfrey-root ointment in health food stores or online. Just don’t use it for more than 10 days at a time—it can be toxic.

Acupuncture
It may relieve lower-back pain more effectively than meds or physical therapy, according to a 2009 study done at Group Health Cooperative for Health Studies in Seattle and Northern California Kaiser Permanente in Oakland.

Massage
A third of people who got one weekly for 10 weeks reported significant relief from their lower-back pain, compared with 4% who didn’t go for rubdowns, according to a 2011 study in The Annals of Internal Medicine.

Source: health news