What we are reading now? The Stress-Proof Brain

Master Your Emotional Response to Stress Using Mindfulness and Neuroplasticity

“For people suffering from stress, this book is a godsend.”
—Kristin Neff, Ph.D., author of Self-Compassion

“Highly recommended for mental health professionals and consumer health readers looking to manage stress.”

Modern times are stressful—and it’s killing us. Unfortunately, we can’t avoid the things that stress us out, but we can change how we respond to them. In this breakthrough book, a clinical psychologist and neuroscience expert offers an original approach to help readers harness the power of positive emotions and overcome stress for good.

Stress is, unfortunately, a natural part of life—especially in our busy and hectic modern times. But you don’t have to let it get in the way of your health and happiness. Studies show that the key to coping with stress is simpler than you think—it’s all about how you respond to the situations and things that stress you out or threaten to overwhelm you.

The Stress-Proof Brain offers powerful, comprehensive tools based on mindfulness, neuroscience, and positive psychology to help you put a stop to unhealthy responses to stress—such as avoidance, tunnel vision, negative thinking, self-criticism, fixed mindset, and fear. Instead, you’ll discover unique exercises that provide a recipe for resilience, empowering you to master your emotional responses, overcome negative thinking, and create a more tolerant, stress-proof brain.

This book will help you develop an original and effective program for mastering your emotional brain’s response to stress by harnessing the power of neuroplasticity. By creating a more stress tolerant, resilient brain, you’ll learn to shrug off the small stuff, deal with the big stuff, and live a happier, healthier life. Read more about the Amygdala, the prefrontal cortex (PFC), the adrenaline, and many more.

Melanie Greenberg, Ph.D., is a practicing psychologist and executive coach in Marin County, CA, and an expert on managing stress, health, and relationships using proven techniques from neuroscience, mindfulness, and cognitive-behavioral therapy (CBT). With more than twenty years of experience as a professor, writer, researcher, clinician, and coach, Dr. Greenberg has given workshops and talks to national and international audiences… She writes the Mindful Self-Express blog for Psychology Today and is a popular media expert who has been quoted on CNN.com, Forbes.com, BBC Radio, ABC News, Yahoo! Shine, and Lifehacker, as well as in Self, Redbook, Men’s Health, Women’s Health, Fitness Magazine, Women’s Day, Cosmopolitan, Shape, and The Huffington Post. Dr. Greenberg was named one of the 30 Most Prominent Psychologists to Follow on Twitter. Stress-Proof Brain.

Source: google.com,wikipedia.org, flickr.com, https://www.amazon.com/dp/1626252661/ref=rdr_ext_tmb

Wishing everyone Happy Holidays INTRA HERBAL JUICE CHRISTMAS TREE

LGN’s very own INTRA CHRISTMAS TREE!! 😍🎄🎅🎁🎉
Wishing everyone HappyHolidays!! WE ❤️ INTRA!! 😁

This Holiday Season, Give the Gift of Health. INTRA HERBAL JUICE CHRISTMAS TREE

Can you guess who’s helping Santa deliver Intra to everyone this year?
Spreading Festive Cheer wherever he goes… LGN’s very own Manager of Int’l Customer Service Tim Kervin!!Thank You 😁

Wishing All My Family & Friends A Beautiful & Blessed Christmas!!💖

Good morning!!! Have you had your INTRA, NUTRIAplus & FIBREE LIFE today? Pls. avail now our products for you and your loved ones enjoy the benefits of these amazing products…Taking these products together as your supplement daily will definitely increase your Oxygen Radical Absorbance Capacity (ORAC). Making you healthier and with lesser chances of developing certain types of diseases including cancer.Cheers to Good health!!

” HEALTH IS WEALTH!!! ”

Prevention is Better than Cure.
You only have one body and must Take care of it more than anything.
Our body is our best generating asset.

Disclaimer!
NO approved therapeutic claims.
Product results may vary.

Lifestyles Intra® USA and CANADA – December 2019 Promotions

Join for 1.00$ and Save 20% -40% with a minimum order of 100+ points.

Lifestyles Promotions December 2019

Lifestyles Intra® USA and CANADA

BECOME a Distributor or a Preferred CLIENT

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Join us on Facebook, too. You don´t ever miss a thing.

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

 

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NEW.

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.

Join_Now_ENG_Btn

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.

lifestyles mlm

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

AAAAINTRACZ

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!

The Guide How to Order Intra Herbal Juice Online

HOW TO ORDER INTRA Lifestyles Juice Online?

Did you just joined as the preferred customer or the Distributor and wanted to buy the juice online? You can order a product online through the PBC by clicking here ( new window). Use your ID and password. CLICK HERE ( Open a Link in a New Window)

 

The Guide HOW TO ORDER INTRA Lifestyles in 4 minutes? 

1…CHOOSE COUNTRY AND SELECT THE LANGUAGE

2

2… SHOP

Want to Save? You can order a product with a discount. Sign as a member using your ID or CLICK HERE .

2B

 3… ADD TO CART AND VERIFY ORDER and FILL IN YOUR SHIPPING INFORMATION, CLICK „Continue“.2C

4… PROVIDE PAYMENT INFORMATION AND CLICK „CHECKOUT“.

8

CONGRATULATIONS! WELL DONE!
WE ARE SENDING YOUR INTRA ORDER…

 

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

The Guide how to order Intra Juice Online

1/CHOOSE COUNTRY AND SELECT THE LANGUAGE 

2/ SHOP

 3/ ADD TO CART AND VERIFY ORDER and FILL IN YOUR SHIPPING INFORMATION AND CLICK „Continue“.

4/ PROVIDE PAYMENT INFORMATION AND CLICK „CHECKOUT“.

It takes 4 minutes only…

CONGRATULATIONS
WELL DONE
WE ARE SENDING YOUR INTRA ORDER

Lifestyles Intra Prices: Lifestyles Intra is only available through Independent Distributors and is NOT sold in stores. 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.

 Visit the Lifestyles Intra Shop to purchase Intra and other Lifestyles products online.

Did you just joined as the Distributor and wanted to share the product worldwide and receive a bigger discount, let your friend buy the juice online form your myintrasite web?

Step By Step Guide to Signing Up For Your Own Personal Website myintrasite.com

1) Go to pbc.lifestyles.net and sign in, or click “No Password” to activate an account. Log in using your Distributor ID and password. Forgot your ID? Contact us. Forgot your Password? Click here. To begin creating your own personal website, click “My Personal Website” on the left-hand menu. If you have not met the points requirement outlined on the screen, you will need to place a minimum order. You can order a product online through the PBC by clicking “Place An Order” on the left-hand menu.

2) To begin creating your own personal website, click “My Personal Website” on the left-hand menu. If you have not met the points requirement outlined on the screen, you will need to place an order. You can order a product online through the PBC by clicking “Place An Order” on the left-hand menu.

3)  Once you have purchased the required number of points worth of products(IntraNutriaPlus, FiberLife), log into your PBC and click “My Personal Website” on the left-hand menu. If you are eligible for a website, you will be prompted to click the setup link provided.

4)  The Distributor login page will appear and ask for your Distributor ID and site name. You can choose your own site name. Some examples may be your name, your pet’s name, or your family name. When you have chosen a name, your personalized site name will appear like this: www.myintrasite.com/yourname Click “Sign Up”.

5) If your site name and Distributor ID are approved, you will be given a message that says your personal website is now active. To begin editing your website, go back into your PBC Account, and click on “My Personal Website”. A new page will open. Click “Edit My Personal Website.”

You will need to enter your Distributor ID and password, which is the same password you use to log into your PBC.

6) Once signed in, you will automatically be taken to your personal contact information page. Here, you can fill in: your address, name, phone number and other personal information you would like your customers and other Distributors to see. You can upload a photograph of yourself that visitors to your website will be able to view. You can also change your website’s default language.

7) To update your story, click “Edit My Story” and click “Use My Own Story Below”. Once you have entered your story, click “Save”. You can also upload photos to your website by clicking “Manage my Photo Gallery” on the left-hand menu.

8) Remember: Each time you save any changes to your website, the information is immediately viewed “live”. Please review your changes before saving to ensure you are providing the most up-to-date and accurate information.

9) Please remember to log out from your website and PBC when you have finished your session. Click here and read more.

Next: A Guide to Lifestyles Network Marketing – Step 1 Customer Base

Step By Step Guide to Signing Up For Your Own Personal Website

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

Read more… Intra Lifestyles Promo

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NEW.

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.

Join_Now_ENG_Btn

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.

lifestyles mlm

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

AAAAINTRACZ

Join The Global Intra Team Right Now!

Join_Now_ENG_Btn

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!

 likeusonfacebook

Join us on Facebook, too. You don´t ever miss a thing.

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.

lifestyles mlm

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.

smith

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.

lifestyles gn

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

intra_herbal_juice_china_hongkong

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

nutria_

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

btc

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

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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