From Bruce
Howthehealthru@gmail.com
October 24 2009
Treat any Health Problem as a chance for you to find a cure!
Lets get started!
The number one thing to do is keep a Health Diary:
This will help you test things, it will help your health care provider and will show you your progress after trying certain medicines or cures.
WHAT TO PUT IN YOUR DIARY
1-Setup your starting info: Date, Age, weight, height, measurements waist, neck and thigh, describe your health problem, describe the symptoms, what treatment you are doing. Any other notes or thoughts you have about your health problem.
2-Blood Pressure...get a wrist monitor to read your Blood Pressure and pulse, take it three times and then determine the average of three each time you take it..record this average.
Experiment:take BP before taking any drugs, during assimilation and after...take it before and after each meal, certain foods that bother or make you feel good..take your blood pressure before, during and after you take any meds, also before, during and after certain exercises.
Your heart will tell you if your body likes what your doing!
For BP you see the systolic, when heart is pumping (95 t0 125) and diastolic when heart is at rest (60 to 80) pulse 60 to 75 beats per minute.
high and low blood pressure will differ from body to body so check with your health care provider to provide what is best for you with your health problem. Then try to work toward that ideal BP and pulse.
3-record colour of whites of your eyes daily or once weekly: appearance, if nice and white, if any veins showing, are they blood shot, have any unusual discolouration...the eyes are the windows to the Soul...they are also windows to good health.
4-rcord the following :
Body Mass Indicator
Metabolic Calculator figure(how many calories u burn doing what you do daily)
Weight Loss Calculator figure(this is only to determine the number of calories you need to eat to maintain your normal weight)
The calculator for BMI, MC and WLC,
can be found here: http://health.msn.com/weight-loss/weight-loss-calculator.aspx?weight=198&wloption=0&wlvalue=178&remember=true&unit=standard&referrer=Diet|Weight%20Loss||Weight%20Loss%20Calculator
You are your best observer and Doctor assistant....
..update this diary often depending on the status of your health problem.
Look at what makes your heart happiest...check your BP.
Saturday, October 24, 2009
Four Steps to Better Health...with minimum exercise
Four steps to better Health:
from Howthehealthru@gmail.com October 24, 2009
Bruce says:
A-What I tell people is walk 100 steps in 1 minute...start doing 10 minutes a day...wave your arms as you walk...work your way up to 30 minutes a day. You need to sweat a little to actually have any long term benefit from walking. I have tested people who walk every day but walk at a pace of 60 or lower steps a minute. They still have health problems because the benefit of their exercise was just to minimal.
B-I tell people to drink 1/2 their weight in ounces of water a day. If you weigh 180 pounds you should drink 90 ounces of water. Fluids with stimulants like caffeine, processed and added sugar or salt...should not be counted as part of the 90 ounces of water.
Pure water is the best fluid for your body...if you have worries about your water...once a month for 5 days, drink distilled water as it will cleanse the blood.
C-BP monitor: Start monitoring your Blood Pressure with a wrist heart monitor which can be bought at a drug store, discount store or on line from $20 to $50. Take your blood pressure when you feel weak, no energy, depressed. Your heart is the best measure of how healthy your body is. Get in the habit of taking your BP at least once a month and record that in diary.
Experiment: If your taking drugs, drinking, smoking, drinking caffeine, sugar or taking in a lot of salt ....check your BP before doing this, during the influence and after...you will be amazed at how your heart responds to these stimulants. You taking BP pills? Closely watch your BP daily and record this info in a diary.
A good BP: a pulse in the 60 or 70's with a Systolic of 95 to 125 and a diastolic of 60 to 80..you are in a healthy range.
WHY?: Your blood is what transports everything through your body. The heart pumps it...keep an eye on this pump.
D-Diet goes with out saying...you know what you should eat and what you should not eat..if you are over weight you have a health problem.
Here is an excellent article from Canada's Physical Activity Guide.
Aerobic exercise
Canada's Physical Activity Guide to Active Living recommends that adults keep active for 30 to 60 minutes daily and suggests challenging your cardio respiratory system four to seven days a week. This can be achieved in 10-minute intervals throughout the day, and you can reduce your time to 30 minutes as the intensity of your exercise increases. For example, 60 minutes of walking at a moderate pace could be replaced by 30 minutes of running.
from Howthehealthru@gmail.com October 24, 2009
Bruce says:
A-What I tell people is walk 100 steps in 1 minute...start doing 10 minutes a day...wave your arms as you walk...work your way up to 30 minutes a day. You need to sweat a little to actually have any long term benefit from walking. I have tested people who walk every day but walk at a pace of 60 or lower steps a minute. They still have health problems because the benefit of their exercise was just to minimal.
B-I tell people to drink 1/2 their weight in ounces of water a day. If you weigh 180 pounds you should drink 90 ounces of water. Fluids with stimulants like caffeine, processed and added sugar or salt...should not be counted as part of the 90 ounces of water.
Pure water is the best fluid for your body...if you have worries about your water...once a month for 5 days, drink distilled water as it will cleanse the blood.
C-BP monitor: Start monitoring your Blood Pressure with a wrist heart monitor which can be bought at a drug store, discount store or on line from $20 to $50. Take your blood pressure when you feel weak, no energy, depressed. Your heart is the best measure of how healthy your body is. Get in the habit of taking your BP at least once a month and record that in diary.
Experiment: If your taking drugs, drinking, smoking, drinking caffeine, sugar or taking in a lot of salt ....check your BP before doing this, during the influence and after...you will be amazed at how your heart responds to these stimulants. You taking BP pills? Closely watch your BP daily and record this info in a diary.
A good BP: a pulse in the 60 or 70's with a Systolic of 95 to 125 and a diastolic of 60 to 80..you are in a healthy range.
WHY?: Your blood is what transports everything through your body. The heart pumps it...keep an eye on this pump.
D-Diet goes with out saying...you know what you should eat and what you should not eat..if you are over weight you have a health problem.
Here is an excellent article from Canada's Physical Activity Guide.
Aerobic exercise
Canada's Physical Activity Guide to Active Living recommends that adults keep active for 30 to 60 minutes daily and suggests challenging your cardio respiratory system four to seven days a week. This can be achieved in 10-minute intervals throughout the day, and you can reduce your time to 30 minutes as the intensity of your exercise increases. For example, 60 minutes of walking at a moderate pace could be replaced by 30 minutes of running.
You do not have to attend an aerobic exercise class to get the activity you need. Walking is one of the easiest, inexpensive ways to improve your health. The trick to counting in your aerobic activity is to make sure that the activity you engage in increases breathing and makes you sweat a little. An easy way to monitor your level of intensity is to use the "talk test." You should be able to talk while performing the activity but not talk constantly. Talking while being active should be challenging but not impossible.
*Click here for Michele Drake's heart-healthy exercises. Click here for some great stretches to perform after your aerobic workout.
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