Lifestyles Intra® USA and CANADA – October and November 2019 Promotions

Getting Started with Lifestyles GN

Welcome to your Lifestyles journey to better health and wealth!

If you’re excited to get your business off the ground, Lifestyles offers a number of Success Programs to help you start earning money right away. Throughout your Lifestyles journey, you will never be alone. With our comprehensive training, easy-to-understand the business model and helpful support system, you’ll learn everything you need to know to build your network and maximize your income.

We are seeking distributors worldwide to implement our sales network. Lifestyles GN already operates in 31 countries worldwide and You can have a share in the international trade.

 

Lifestyles Success Programs

Instant Direct Program
Sign-up with 2,800 points in Personal Group Volume* and be promoted to Direct Distributor plus receive one (1) FREE case of Intra
Express Direct Program
Sign-up with 1,470 points in Personal Volume** and be promoted to Direct Distributor, plus receive three (3) FREE bottles of Intra
LIFEbuilder: The Power of 3
Sign-up as Express Direct and sponsor 2 NEW frontline Express Direct Distributors within thirty (30) days

For more information about Lifestyles Success Programs, click here.

BECOME A DISTRIBUTOR OR Preferred CLIENT

 

Lifestyles Intra® USA and CANADA – October and November 2019 Promotions

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Lifestyles Intra® USA and CANADA – 2019 Promotions 🇨🇦 🇺🇸

With Lifestyles, you are in business for yourself but you are never by yourself. From the very beginning, you’ll receive step-by-step training and support tools to help you establish a solid business and reach your income goals through Lifestyles Distributor Success Programs and Promotions.

INTRA LIFESTYLES BUSINESS OPPORTUNITY

BE A PREFERED CUSTOMER OF OUR TEAM LIFESTYLES & AVAIL 10% TO 20% DISCOUNTS ON PRODUCTS PURCHASED AND HAVE A GOOD INTERNATIONAL HOME BUSINESS AND PASSIVE INCOME.

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BE A MEMBER/DISTRIBUTOR OF OUR TEAM LIFESTYLES & AVAIL 20% TO 40% DISCOUNTS ON PRODUCTS PURCHASED AND HAVE A GOOD INTERNATIONAL HOME BUSINESS AND PASSIVE INCOME.

TAKE ACTION TODAY!

We are seeking distributors worldwide to implement our sales network. Lifestyles GN already operates in 31 countries worldwide and You can have a share in the international trade.

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PLEASE TAKE A FEW MOMENTS TO ANSWER THESE FEW SIMPLE QUESTIONS, THEY HELP US TO HELP YOU!

Intra Herbal Juice 23 Botanical Extracts

Pleasant Tasting Herbal Drink Consume by Millions

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Join The Global Intra Team Right Now!

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Be Your own Boss

 You may be…

* An Employee

* Fresh graduate or student looking for a part-time business for extra cash

* Unemployed and looking for ways to earn a living

* A retiree

* Someone who dreams of having an own business someday

* Having that 2-4 jobs

* Someone who values his family’s health and wants to make a lifestyle change…

  Then…

* Download our BOP OPPORTUNITY Presentation (click here).

or watch our Business and Health Presentation ( click here).

and see what we can offer to you!

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15 Tips for instant migraine relief

Migraine is one of the most common conditions in the world, according to the Migraine Research Foundation. Migraines can run in families with children and adults known to have them.

In America, the Migraine Research Foundation estimates that almost 12 percent of people suffer from migraine headaches.

We recommend the attending physician.

Migraine headaches are not simply a severe headache. Migraines are part of a neurological condition and often have other symptoms, including:

  • nausea
  • vomiting
  • tingling or numbness in the hands or feet
  • visual changes
  • sensitivity to sound, light, or smell

Migraines can be debilitating and a chronic condition that can impact daily life for some people.

There are many different medications used to treat and prevent migraines. But some people prefer to use natural treatments as alternatives or to supplement medical treatment.

Natural remedies for migraines

Here are 15 natural remedies for migraines that people may want to try:

1. Acupressure

Acupressure therapy being applied to persons hand and wrist.

Acupressure therapy may help relieve some migraine symptoms.

Acupressure involves the application of pressure to specific parts of the body. Stimulating specific points of the body in this way is believed to release muscle tension and alleviate pain.

One popular pressure point is the LI-4 point in the space between the base of the left thumb and pointer finger.

Applying firm but not painful circular pressure to the LI-4 point, using the opposite hand for 5 minutes, may relieve headache pain.

2012 study looked at 40 people who had migraines without aura. It found that pressure on the PC6 acupoint, which is located three fingers up from the base of the wrist on the inside of the arm, was effective in relieving migraine-associated nausea or vomiting associated with a migraine headache.

2. Diet changes

Many people who get migraines notice certain foods can trigger them.

Common food triggers for migraines include:

  • processed foods
  • red wine
  • alcohol
  • chocolate
  • caffeinated beverages

Being aware of what might be triggering a migraine is critical. Some people use a food diary or migraine journal to keep track of potential triggers.

Changing diet or eating patterns to avoid triggers may help to prevent migraines in the future.

3. Essential oils

Essential oils are often used as natural remedies or as an antimicrobial in homemade cleaning products.

Lavender is an essential oil often recommended as a remedy for stressanxiety, and headaches. Another small study published in European Neurology found that lavender oil inhalation helped reduce the severity of migraine headaches in some people.

The results are encouraging, but further research using larger sample sizes is needed.

4. Ginger

2014 study using 100 participants compared the effectiveness of ginger powder with sumatriptan, a common migraine drug.

The researchers found the effectiveness of ginger was statistically comparable to sumatriptan, and users were as willing to continue with either treatment.

One definite benefit for people who get migraines is that using ginger cannot hurt and, aside from an existing allergy, there are no side effects to using it.

5. Stress management

Person making notes in a journal

Journaling may help relieve stress.

Stress is a common trigger for migraines. Stress can also create a cycle where migraine pain worsens the stress, which then triggers another migraine.

Finding outlets for stress, such as journaling, exercise, or meditation, may help to prevent future migraines.

People can also try taking a stress management class. They may choose to take a warm bath or listen to music, as well, to try to relieve the stress they feel.

By doing these positive actions, a person is choosing to take control of their body’s reaction to the stress in their life.

6. Yoga or stretching

Yoga is thought to help improve blood flow and reduce muscle tension, which can help relieve symptoms for people who get migraines.

comprehensive 2014 study compared conventional migraine treatment with and without the addition of regular yoga practice.

The researchers found that the group who participated in a yoga program had greater relief than the group who joined in conventional treatment alone.

7. Biofeedback therapy

Biofeedback is a therapy that people use to trigger the release and relaxation of tight muscles.

Biofeedback takes practice and training. Sensors placed on the muscles feed into a small machine that gives real-time feedback about muscle tension, allowing users to release the tight areas better.

Placement of sensors along the forehead, jawline, or trapezius muscles in the shoulders can help to target muscles that might be triggering migraine pain.

8. Acupuncture

An extensive 2012 systematic review looked at studies that evaluated the effectiveness of acupuncture for treating migraines and other conditions.

The study authors found that acupuncture is an effective treatment choice for people with migraine headaches, although they pointed out that other factors might be playing a part also.

People who are interested in using acupuncture for migraines should make sure to find a licensed practitioner for treatment.

9. Massage

Massaging the muscles in the neck and shoulders can help to relieve tension and alleviate migraine pain. Massage may also reduce stress.

People can choose to use a professional masseuse for a massage. Alternatively, taking a tennis ball and using it to do a self-massage along the shoulders and back is another, more cost-effective, option.

10. Herbal supplements

Herbal supplements

Herbal supplements, such as butterbur, may help reduce migraine frequency.

Butterbur and feverfew are two herbal supplements that may be helpful in reducing migraine pain and frequency. A daily dose of 150 milligrams (mg) of butterbur was effective in lowering migraine frequency when taken for about 3 months, according to the American Migraine Foundation. The foundation suggests feverfew is less effective than butterbur. Feverfew may, however, be helpful for some people. There are some risks in using these herbs, severe in rare cases, and anyone wanting to try them should speak with their doctor first. Instant migraine relief.

11. Magnesium

Deficiency of magnesium, which is an essential mineral, may trigger migraine aura or a menstrual-migraine headache. A migraine aura is a visual disturbance that occurs at the onset of a migraine. Not everyone who gets migraines will experience a migraine aura. Research has found that supplementation of magnesium can be useful in reducing the frequency of migraines in some individuals. People should speak with their doctor before starting to take magnesium, particularly if they have other health conditions.

What we are reading now? Peak Performance.

Elevate Your Game, Avoid Burnout, and Thrive with the New Science of Success…

Peak Performance combines the inspiring stories of top performers across a range of capabilities from athletic to intellectual to artistic with the latest scientific insights into the cognitive and neurochemical factors that drive performance in all domains.

This book discusses the science and application of each principle of success and concludes with prescriptive techniques. Unlike other performance books that are field-specific, Peak Performance cuts across domains and will attract readers and entrepreneurs involved in diverse pursuits.

Peak Performance presents the newly-discovered links that hold promise as performance boosters, but that have been traditionally overlooked. In a concise and relatable manner, Peak Performance explains the strong connection between mind and body and how everyone can apply certain techniques to enhance their own achievements. This book is an entertaining and actionable guide to optimizing personal performance that shows readers how to get the most from themselves.

Brad Stulberg and Steve Magness highlight great performers across various disciplines including Olympic marathoner Meb Keflezighi, three-time Grammy Award winner Don Was, and renowned mathematician David Goss. This book discusses the science and application of each principle of success and concludes with prescriptive techniques.
Unlike other performance books that are field-specific, Peak Performance cuts across domains and will attract readers and entrepreneurs involved in diverse pursuits, from athletes to artists, from hobbyists to scientists, from students to business professionals. If you want to take your game to the next level, whatever ‚your game‘ maybe, Peak Performance will teach you how.

Source: https://www.bookdepository.com

….

Peak Performance
Absolute Spitzenleistung mit den neuesten wissenschaftlichen Erkenntnissen erreichen, Brad Stulberg, Steve Magness.

Absolute Spitzenleistung – Peak Performance zu jeder Zeit – die Ansprüche, die der Alltag an jeden Einzelnen von uns stellt, sind enorm.Der Druck nimmt zu und bei dem immer schnelleren Tempo mitzuhalten, ohne die eigene Gesundheit auf der Strecke zu lassen, das schaffen nur wenige.

Express Direct Program Intra Lifestyles

We are seeking distributors worldwide to implement our sales network. Lifestyles GN already operates in 31 countries worldwide and You can have a share in the international trade.

 

Express Direct

Click here and order the Express Direct Program Intra Lifestyles.

Lifestyles Programs

JOIN

BE A MEMBER OF OUR TEAM LIFESTYLES & AVAIL 20% TO 40% DISCOUNTS ON PRODUCTS PURCHASED AND HAVE A GOOD INTERNATIONAL HOME BUSINESS AND PASSIVE INCOME.

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It’s easy to become part of the Lifestyles Family! Begin by selecting your country, and fill out the form! 

Many people have spent a decade or farther away from their friends and families in order to earn enough money for their loved ones. Because of this, some of them have saved enough money to be considered as a potential capital for a local business or investment back in the HOME.

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Investing in a small business 

Investing in a small business is definitely a good idea, especially if you wish to retire and still have a steady source of income.

IF YOU HAVE BIG DREAMS, & YOU WANT TO HAVE FINANCIAL FREEDOM, JOIN OUR TEAM IN LIFESTYLES, & YOUR LIFE WILL BE CHANGED FOR THE BETTER!!!

9

Have you ever thought, there has got to be an easier way of making money?

Do you or does anyone you know, need to make more money?

If the answer is yes, contact us and explore a better way to secure not only your future but also the future of your children.

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Click to download more info

 

pdf  The Lifestyles GN Canada Company Profile

pdf  Lifestyles Compensation Plan

People around the world, just like you, are taking advantage of our proven Lifestyles GN Business Opportunity. Some are building new avenues of wealth and financial independence, while others are looking to supplement their income.

The Lifestyles Opportunity has created several self-made millionaires and has improved the health of millions worldwide. With Lifestyles, you will benefit from a business built on our industry leading products. Not only will you enjoy improved health by using Lifestyles products, you will also experience personal growth and fulfillment as you progress through Lifestyles Distributor Career and Compensation Plan.

Profits Lifestyles

Lifestyles is an established and secure company that you can partner with in complete confidence. Join the Lifestyles family today and be a part of one of the most respected businesses in the industry, recognized as a world leader in building success through health and wealth. Your path to better health and financial freedom starts with your drive to succeed! So what are your dreams for the future? We can help you get there!

INTRA herbal Juice LIFESTYLES Hong Kong

Lifestyles Intra is only available through Independent Distributors and is NOT sold in stores. 23 botanical extracts INTRA herbal Juice Hong Kong

A Complete Approach To Better Health

Lifestyles‘ success is driven by our Customers using our products and by our relationships with our Distributors forming the basis of many success stories for more than 30 years. This success is what drives Lifestyles to develop new and innovative products to help more and more people Live Better Every Day.

Combining the best that science and nature have to offer, Lifestyles helps you improve and maintain your overall health and well-being through our proven line of high quality, nutritional supplements. Lifestyles is dedicated to offering breakthrough wellness products that are effective, safe and competitively priced.

All of Lifestyles products are tested by independent ISO-certified laboratories to ensure safety, purity, and reliability. Lifestyles products are proudly made in Canada under the world’s most stringent quality controls, regulated by Health Canada and measured by GMP and HACCP standards. With our strict control standards, Lifestyles proudly makes the following statement on each product label:

Whether you are looking to optimize your health, lose weight, or conquer the signs of aging, the Lifestyles product line has something for you. With years of manufacturing excellence and millions of satisfied customers worldwide, you can be confident in knowing that you are providing the best for your body.

If you’re ready to take control of your health and wellness, we will help you start today.

Check Out the latest version of Success Update Hong Kong 2018/12 CLICK HERE

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intra lifestyles canada Intra Liquid or Capsules (1 bottle) Retail Price$315.00 HKD

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Nutria Capsules (1 bottle) Retail Price: $225.00 HKD,

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btpackBT Pack (2 Intra Liquid or Capsules+ 1 Nutria Capsules) Retail Price :$855.00 HKD 

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10 tips on how to eat well and live healthy

1.   Take liquids before solids.  Foods that are less difficult to digest and require less time should be eaten first.  After the easier swallow food has been consumed, start with harder to chew foods that need more time for digestion.  The food, which is more solid and has lower water content, should be taken after the food, which has the highest water content.  Soup and vegetables should be taken before the main meal.

2.   Do not eat until you are genuinely hungry.  When you are hungry our stomach will tell us that it needs food.  This means the stomach is empty from the previous meal and is ready to digest a new meal.  If you eat when you are not hungry or continually eat and mix semi digested foods with new ones, it will cause the mixture to stay in the stomach pouch for a longer time.  This causes the purification and fermentation of foods leading to health problems.

3.    It is best to chew each bite of food 20-30 times.  Chewing food is a very important process in proper digestion.  Dieticians recommended chewing solid food to the extent.  This ensures proper breakdown and causes the food to change to the more liquid before making for a more simple digestion process.  Many problems and diseases are caused by not chewing food adequately.

4.   Do not overeat.  The stomach has a limited capacity for food and needs some space for mixing and digestion.  If it is completely full, it cannot function properly.  The stomach is located beneath the heart, and when the stomach is full it expands and applies pressure on the heart.  The process leaves very little space for the heart to beat at its proper place.  Too much pressure can cause the heart to palpitate or to beat at irregular intervals.  Always stop eating before you feel full.  It takes approximately 20 minutes for the stomach to let your brains know you are in fact full and that it is best at that time to stop eating.

5.   Do not drink while you are eating.  Water, juices or carbonated drinks should not be taken with a meal as they dilute the stomach juices and enzymes and interrupt the digestion process.  This causes gas, bloating, pain, constipation and toxicity of the whole body.  Undigested food goes into the intestines and then into the colon where it putrefies and ferments to create more gas and acid, which is then re-absorbed, into the bloodstream.  Water and all kinds of drinks can be taken half an hour before and about two hours after the meal.

6.   Do not mix different food groups together and try to eat a single food group at one time.  There are different groups of food in nature, for instance, fats, proteins, and carbohydrates.  Most of the food we consume is complex, but in order to have better digestion, it is best not mix proteins with carbohydrates or fats with proteins.  For example, the traditional North American dish of steak and potatoes is not a good mixture for healthy digestion and nutrients absorption.  If a potato, which is carbohydrate, gets served with vegetables it makes an ideal food combination.   Carbohydrates and vegetables also make a good combination.  A proper combination of the right foods makes for overall healthy digestion.

7.   Do not eat any processed or manufactured foods.  Any food that has been altered by the process using heat or the adding of chemicals to preserve or add flavor or is vitamin enriched is not healthy to eat.  For example, white bread does not have any food value left in it nor does cold cuts which are full of chemicals and coloring.  All added chemicals are hazardous to your health.

8.   Add lots of fiber to your meals.  The human digestive system is a long tube that should be filled with a large number of fibrous foods.  Fiber absorbs water and cleans the digestive tract.  A lack of fibers in your diet causes many kinds of disorders and diseases; from constipation to cancer.

9.   Drink at least eight glasses of water a day.  Our body is made up of 65% to 70% of water.  Without an adequate amount of water, the body does not function optimally and there is a general lack of energy and concentration.  All nutrients and vitamins must be dissolved in water in order to be absorbed into the bloodstream.  The amount of water to drink is based on the bodyweight of the individual; for each kilogram of weight, one ounce of water is needed.  Note that too much water is also not recommended as it flushes the nutrients out of your body.

10.   Exercise.  Exercising makes the muscles strong and keeps the bones dense.  It stimulates the lymphatic system keeping the fluids moving so it works better at keeping us healthy.  Our lymphatic system is responsible for waste collection and immunity protection.  It does not have a pumping system like our bloodstream has to the heart; therefore, the speed of fluid movement is very low.  Regular exercise keeps the continual appellation of toxins through the lymphatic system removing them from the body.

Source: Khoshbin web, Google.com

 

Cleaning the organism

There are several organs that expulse invading toxins from our remarkable organism – the human body.  The most important role in this process belongs to the liver, which is responsible for all chemical activity in the body. In particular, it is active in the processing of digested food.  The liver makes the most serious “decisions” in food absorption.  The most significant and remarkable organ has the capability to regenerate itself. I f we only had half of our liver, it would still be capable of performing all its functions.

The liver has a very important role in our organism:

  •  Deprives the organism of toxic substances as well as from adverse fat in fried and chemically processed foods

  •  Fulfills 24 regular tasks

  •  The emotions such as anger, irritation or stress have a negative impact on liver activity

The other very important organ is the intestine, which escorts waste (the mass of sediments) from our body.  Our health depends, among other things, on regular elimination.  If sediments stay too long in our intestines, toxins are being created.  After a time they get into our bloodstream which results in the poisoning of the organism.  This can lead to various illnesses such as migraine headaches or even cancer.

The kidneys also play an important role in toxin removal (in liquid form).  In Chinese medicine, the kidney is called the “essence of life” which suggests our vital energy originates from this organ.  We can view the entire state of our organism functioning on the surface of our skin.  Skin blemishes and irregularities indicate that there are problems with digestion and toxicity.  Almost all skin illnesses originate from inside our organism and are signaled by various inflammations and eczemas.

The face is particularly revealing about our state of health.  Skin disorders on the upper lip give information about current stomach conditions and the lower lip points to adversities and intestines.  Blemishes found between the eyes alert to adverse conditions of the liver and stomach; if found on the tip of the nose, it can signal a heart problem.  The eyes are considered to be a reflection of the state of health of the body.

On the basis of iris research, many illnesses can be diagnosed, even in their initial stage before any symptoms are known.  The clarity of the eyes reveals the condition of the liver; if they are congested it means the liver is stressed with toxins.  If there are corners of the eye filled with veins it points to the heart being in less than optimum health.  If crusts appear in the corner of the eyes, it indicates that the liver is attempting to get rid of excessive amounts of fat.

It is necessary to observe the organism attentively because it informs us about all illnesses and balances disturbances so treatment can be administrated early before any serious damage occurs. Traditional treatment of illnesses often depends on the successful elimination of symptoms.  This is only the suppression of the illness from an outside observance and only good for a short time period.  As the cause of illness is not clearly understood, it is difficult to be cured.  Ailments will continue and often in an intensive form.  It is necessary to look for a treat the cause and not only eliminate the effects.

As we know, the majority of civilization illnesses are the result of an improper way of life and excessive quantities of toxins in the organism; and to treat only the symptoms will never provide good results.  Intra is an ideal herbal product that helps prevent inflammation of the gastrointestinal tract. Intra Herbs will clean and nourish our organism, creating a balance.

The causes of imbalances in the organism:

  •  Hypoxia of particular organs

  •  Environmental pollution

  •  Consumption of processed food containing chemical substances

  •  Toxic compounds in our organism

  •  Overeating

  •  Insufficient physical activity

  •  Shortage of vitamins and minerals

  •  Stress, intensity, and concern

  •  Inability to relax

Herbs prevent illness and keep the organism healthy because:

  •  It is natural

  •  Acts positively for the gastrointestinal tract (Siberian Ginseng, Alfalfa)

  •  Supports digestion processes and the absorption of nutrients (Cardamom, Passionflower,)

Source:  Khoshbin S., Google.com

30 YEARS OF SUCCESS Lifestyles Intra® USA and CANADA

Lifestyles Intra® Juice USA and Canada News

Thank you for being our valued customer or distributor. It has been a pleasure to serve you for 30 years. We wish you a very happy and a prosperous new year. May this year bring you luck, wealth, health and
laughter. 2019 will be a SPECIAL year! Lifestyles will be CELEBRATING 30 YEARS OF SUCCESS and our Global Team 20 YEARS OF SUCCESS!!

30 YEARS OF SUCCESS!!! Since 1989, Lifestyles has helped millions of people worldwide. And we would like to also wish the entire Lifestyles family all around the world a HAPPY & PROSPEROUS NEW YEAR 2019!! 🎉 Lifestyles Independent Distributors😄 Join Now! 

Join The Global Intra Team Right Now!

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LIFESTYLES INTRA GLOBAL TEAM NEWS  

Click here and download INTRA News  NEWS  News

Read More…Canada & USA Promotions PDF

Lifestyles intra herbal juice is backed by a comprehensive, no nonsense guarantee.
The customer simply returns the unused portion in the original carton to the Distributor who sold him or her the product within 30 days of the date of purchase.
Lifestyles intra herbal juice is backed by a comprehensive, no nonsense guarantee. The customer simply returns the unused portion in the original carton to the Distributor who sold him or her the product within 30 days of the date of purchase.The Distributor will either make a product exchange or give the customer a refund on the unused portion, whichever the customer prefers. The Distributor is responsible for any cash refunds to the customer. When refunding intra, a 'Refund Form' must be completed by both the customer and the Distributor. The Customer must submit the portion of the intra bottle displaying the lot number along with a copy of the original sales receipt and the completed and signed Refund Form stating the reasons for your return. It is the customers responsibility to ensure that all unused products are returned to us by a reputable parcel carrier and in a condition that will enable the unused products to be offered for resale. Please remember to include a copy of the sales receipt sent with your order and ask for a proof of postage certificate, just in case the parcel fails to reach us. The customer is further guaranteed that the Lifestyles products are made only of superior quality ingredients and to the highest standards. Join the thousands of people around the world who have already benefited from using lifestyles intra juice and enjoy better health naturally.orderlifestylesproducttoday

New!! Lifestyles Intra Herbal Juice USA CANADA Promotions

Lifestyles Intra® USA – October 2018 Promotions 

Read More…The USA about Promotions PDF

Lifestyles Intra Canada – October 2018 Promotion

Read More… The Canada October Promotions PDF

With Lifestyles, you are in business for yourself but you are never by yourself. From the very beginning, you’ll receive step-by-step training and support tools to help you establish a solid business and reach your income goals through Lifestyles Distributor Success Programs and Promotions. USA and Canada – October 2018 Promotions

How to lower High Blood Pressure by making 10 Lifestyle Changes

By making these 10 lifestyle changes, you can lower your blood pressure and reduce your risk of heart disease. If you’ve been diagnosed with high blood pressure, you might be worried about taking medication to bring your numbers down. High Blood Pressure and Food and LIfestyles Alternatives.

Lifestyle plays an important role in treating your high blood pressure. If you successfully control your blood pressure with a healthy lifestyle, you might avoid, delay or reduce the need for medication.

Here are 10 lifestyle changes you can make to lower your blood pressure and keep it down.

1. Lose extra pounds and watch your waistline

Blood pressure often increases as weight increases. Being overweight also can cause disrupted breathing while you sleep (sleep apnea), which further raises your blood pressure. Weight loss is one of the most effective lifestyle changes in controlling blood pressure. Losing even a small amount of weight if you’re overweight or obese can help reduce your blood pressure. In general, you may reduce your blood pressure by about 1 millimeter of mercury (mm Hg) with each kilogram (about 2.2 pounds) of weight you lose. Besides shedding pounds, you generally should also keep an eye on your waistline. Carrying too much weight around your waist can put you at greater risk of high blood pressure.

In general:

  • Men are at risk if their waist measurement is greater than 40 inches (102 centimeters).
  • Women are at risk if their waist measurement is greater than 35 inches (89 centimeters).

These numbers vary among ethnic groups. Ask your doctor about a healthy waist measurement for you.

2. Exercise regularly

Regular physical activity — such as 150 minutes a week, or about 30 minutes most days of the week — can lower your blood pressure by about 5 to 8 mm Hg if you have high blood pressure. It’s important to be consistent because if you stop exercising, your blood pressure can rise again. If you have elevated blood pressure, exercise can help you avoid developing hypertension. If you already have hypertension, a regular physical activity can bring your blood pressure down to safer levels.

Some examples of aerobic exercise you may try to lower blood pressure include walking, jogging, cycling, swimming or dancing. You can also try high-intensity interval training, which involves alternating short bursts of intense activity with subsequent recovery periods of lighter activity. Strength training also can help reduce blood pressure. Aim to include strength training exercises at least two days a week. Talk to your doctor about developing an exercise program.

3. Eat a healthy diet

Eating a diet that is rich in whole grains, fruits, vegetables, and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 11 mm Hg if you have high blood pressure. This eating plan is known as the Dietary Approaches to Stop Hypertension (DASH) diet. It isn’t easy to change your eating habits, but with these tips, you can adopt a healthy diet:

  • Keep a food diary. Writing down what you eat, even for just a week, can shed surprising light on your true eating habits. Monitor what you eat, how much, when and why.
  • Consider boosting potassium. Potassium can lessen the effects of sodium on blood pressure. The best source of potassium is food, such as fruits and vegetables, rather than supplements. Talk to your doctor about the potassium level that’s best for you.
  • Be a smart shopper. Read food labels when you shop and stick to your healthy-eating plan when you’re dining out, too. Try a highly concentrated antioxidant supplementation and herbal products.

4. Reduce sodium in your diet

Even a small reduction in the sodium in your diet can improve your heart health and reduce blood pressure by about 5 to 6 mm Hg if you have high blood pressure. The effect of sodium intake on blood pressure varies among groups of people. In general, limit sodium to 2,300 milligrams (mg) a day or less. However, a lower sodium intake — 1,500 mg a day or less — is ideal for most adults.

To decrease sodium in your diet, consider these tips:

  • Read food labels. If possible, choose low-sodium alternatives of the foods and beverages you normally buy.
  • Eat fewer processed foods. Only a small amount of sodium occurs naturally in foods. Most sodium is added during processing.
  • Don’t add salt. Just 1 level teaspoon of salt has 2,300 mg of sodium. Use herbs or spices to add flavor to your food.
  • Ease into it. If you don’t feel you can drastically reduce the sodium in your diet suddenly, cut back gradually. Your palate will adjust over time.

5. Limit the amount of alcohol you drink

Alcohol can be both good and bad for your health. By drinking alcohol only in moderation — generally one drink a day for women, or two a day for men — you can potentially lower your blood pressure by about 4 mm Hg. One drink equals 12 ounces of beer, five ounces of wine or 1.5 ounces of 80-proof liquor. But that protective effect is lost if you drink too much alcohol. Drinking more than moderate amounts of alcohol can actually raise blood pressure by several points. It can also reduce the effectiveness of blood pressure medications.

 

6. Quit smoking

Each cigarette you smoke increases your blood pressure for many minutes after you finish. Stopping smoking helps your blood pressure return to normal. Quitting smoking can reduce your risk of heart disease and improve your overall health. People who quit smoking may live longer than people who never quit smoking.

7. Cut back on caffeine

The role caffeine plays in blood pressure is still debated. Caffeine can raise blood pressure up to 10 mm Hg in people who rarely consume it. But people who drink coffee regularly may experience little or no effect on their blood pressure. Although the long-term effects of caffeine on blood pressure aren’t clear, it’s possible blood pressure may slightly increase.

To see if caffeine raises your blood pressure, check your pressure within 30 minutes of drinking a caffeinated beverage. If your blood pressure increases by 5 to 10 mm Hg, you may be sensitive to the blood pressure raising effects of caffeine. Talk to your doctor about the effects of caffeine on your blood pressure.

8. Reduce your stress

Chronic stress may contribute to high blood pressure. More research is needed to determine the effects of chronic stress on blood pressure. Occasional stress also can contribute to high blood pressure if you react to stress by eating unhealthy food, drinking alcohol or smoking.

Take some time to think about what causes you to feel stressed, such as work, family, finances or illness. Once you know what’s causing your stress, consider how you can eliminate or reduce stress.

If you can’t eliminate all of your stressors, you can at least cope with them in a healthier way. Try to:

  • Change your expectations. For example, plan your day and focus on your priorities. Avoid trying to do too much and learn to say no. Understand there are some things you can’t change or control, but you can focus on how you react to them.
  • Focus on issues you can control and make plans to solve them. If you are having an issue at work, try talking to your manager. If you are having a conflict with your kids or spouse, take steps to resolve it.
  • Avoid stress triggers. Try to avoid triggers when you can. For example, if rush-hour traffic on the way to work causes stress, try leaving earlier in the morning, or take public transportation. Avoid people who cause you stress if possible.
  • Make time to relax and to do activities you enjoy. Take time each day to sit quietly and breathe deeply. Make time for enjoyable activities or hobbies in your schedule, such as taking a walk, cooking or volunteering.
  • Practice gratitude. Expressing gratitude to others can help reduce your stress.

9. Monitor your blood pressure at home and see your doctor regularly

Home monitoring can help you keep tabs on your blood pressure, make certain your lifestyle changes are working, and alert you and your doctor to potential health complications. Blood pressure monitors are available widely and without a prescription. Talk to your doctor about home monitoring before you get started. Regular visits with your doctor are also key to controlling your blood pressure. If your blood pressure is well-controlled, check with your doctor about how often you need to check it. Your doctor may suggest checking it daily or less often. If you’re making any changes in your medications or other treatments, your doctor may recommend you check your blood pressure starting two weeks after treatment changes and a week before your next appointment.

 

10. Get support

Supportive family and friends can help improve your health. They may encourage you to take care of yourself, drive you to the doctor’s office or embark on an exercise program with you to keep your blood pressure low. If you find you need support beyond your family and friends, consider joining a support group. This may put you in touch with people who can give you an emotional or morale boost and who can offer practical tips to cope with your condition.

Source: www.mayoclinic.org, google.com,pexels.com, pixabay.com, wikipedia.com