Doctor’s Advice on Maintaining Heart Health

Doctor holding a red stethoscope

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As you already know, the purpose of the heart is to ensure that it pumps blood to every part of the body, especially your vital organs. The only way your heart is able to accomplish this is if it is kept healthy. This is why you need to invest in making sure that you maintain heart health and keep heart disease at bay.

There are a few factors that contribute to heart disease like the lack of proper blood pressure monitoring using a professional blood pressure machine. However, these factors can be effectively addressed provided you focus on preventative measures. These measures will help you focus on maintaining heart health.

Table of Contents

Develop a Fitness Routine

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One of the main causes associated with congestive heart failure includes leading a sedentary lifestyle. A lifestyle where there’s no significant movement to keep your heart pumping and reduce the accumulation of fat around it.

To avoid this, you need to create a fitness routine tailored to your specific requirements. This will help you ensure that you stick to working out when you need to. Regular exercise will help you reduce the risk of heart illness.

Manage Your Cholesterol

Cholesterol alert meter
Source: healthtimes.co.zw

Cholesterol is a substance found in the blood that is used to build healthy cells in the body. This makes it an essential part of your body’s normal function. However, the problem comes in when you have high levels of cholesterol which can be detrimental to your health.

This is why you need to take the necessary measures to ensure that you manage it. The best way to keep your cholesterol levels in check is by eating a healthy diet.

However, if your doctor suggests medication, then follow that up with a change in what you eat. This will help you stay on the right track.

Maintain Healthy Blood Pressure Levels

Automatic BP Machine By Raycome

Maintaining your blood pressure levels will require you to consistently get your blood pressure measured by your doctor. Your doctors will use professional automatic blood pressure machines to ensure that the readings you get are accurate.

You could also consider consulting a blood pressure monitor supplier that will provide you with one. This will reduce the doctor visits provided you learn the right way to use it at home.

Once you have your levels checked, consider making some lifestyle changes like reducing your salt intake. Also, follow up on these changes with the medication prescribed by your doctor. Maintaining healthy BP levels will help keep your heart healthy and working as it should.

Reduce Stress

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With the daily struggles that you have to deal with, getting stressed becomes inevitable. However, with high-stress levels, you risk the occurrence of heart disease. This means that you have to find a way to deal with whatever is making you so stressed out.

Given that these stress-causing situations will vary, you need to consult with your primary health care provider. You’ll get to talk over what your problem is and find ways to solve it to avoid it affecting your heart health.

Get Enough Sleep

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Sleep is an important factor when it comes to keeping your heart healthy. Taking the time to rest and relax after a long day’s work is essential.

To ensure that your sleep practices are right, consider getting 7-8 hours of sleep every day. You also need to develop a consistent sleep schedule where you sleep and wake up at almost the same time each day.

Maintain Good Dental Hygiene

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Poor dental health may lead to the introduction of bacteria into the bloodstream which could in turn affect your heart valves. This is why you need to observe your dental hygiene and ensure that you maintain it as required.

Take your time to brush and floss daily and also schedule dental checkups for cleaning and screening.

Avoid Smoking

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The nicotine found in cigarettes has adverse effects on your heart. Smoking may cause blood clots in the heart that could lead to a heart attack or even a stroke. This is why you need to make the conscious decision to quit smoking.

It may take you a while to get over the withdrawals but keeping in mind your heart health you’ll push through.

Reduce Your Alcohol Intake

Alcohol in glasses on a grey surface
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Excessive alcohol intake is harmful to your body especially your heart because it could result in a heart attack.

With this in mind, you should consult with your doctor to determine whether there’s an acceptable alcohol amount that you can take. This will help you as you work toward quitting altogether.

Conclusion

Maintaining a healthy heart will require you to take the necessary steps to ensure that you keep up with it. From exercising regularly, getting enough sleep to reducing your alcohol intake. All these points to a lifestyle change that you should be willing to embrace.

You should also remember to get your BP readings taken using a professional automatic blood pressure monitor to help you keep track. Invest in yourself to ensure that your heart stays healthy.

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How to Lower Your Heart Disease Risk

Lady smiling

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Whether you have a history of heart disease in your family or not, we are all prone to the risk of getting it. This could be caused by a variety of factors that can easily be managed to ensure you lower this risk.

However, most times people with preexisting conditions like high blood pressure are the most prone to this. Thankfully, with the use of professional blood pressure monitors, you can easily keep tabs on this.

Making sure that your heart health is on point is also important because it will help you weather any exposure to other diseases. For instance, the Covid-19 pandemic has shown that people with heart disease are more prone to succumbing to this disease. Making the steps toward lowering your heart disease risk essential.

There are a few things you can proactively do to lower your heart disease risk and ensure that you lead a healthy life. These things include:

Table of Contents

Eat Healthily

Handful of strawberries
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Most people are used to taking junk foods that have no nutritional value on their bodies. These foods consist of saturated fats that can be detrimental to your heart health. This means that you need to embrace a healthier eating habit.

Taking a well-balanced diet with each meal and making sure that you are eating the right portions. Given that changing your eating habit may prove to be a great challenge, take your time to find out what you can do to make it easier.

A healthy balanced meal that features high-fiber, high plant food, and low saturated fats will greatly reduce the risk of getting heart disease. 

Get Regular Exercises

Woman running
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According to the National Institute of Health, you should aim to have daily exercises that go for at least 30 minutes. These exercises don’t have to be complicated and draining. Taking a 30-minute walk around your compound is also a good exercise.

One of the main causes of heart disease is leading a sedentary lifestyle with no movement. This is something you need to change completely and avoid. Exercising will keep your heart healthy and reduce any illness risks.

Maintain a Healthy Weight

Person standing on a white digital weighing scale
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Obesity is one of the contributing factors to heart disease. This goes to show that you need to put in the effort to ensure that you keep your weight in check.

The best way to do this is by observing what you eat and keeping an active lifestyle. This will help you keep the excess weight off and reduce any chance of jeopardizing your heart health.

Engage in Stress Management

Lady meditating with eyes closed and hands together
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Stress is linked with heart disease and heart attacks in that it can easily raise your blood pressure. In addition, most people have developed unhealthy habits in a bid to deal with stressful situations.

These habits include excessive alcohol intake, binge eating unhealthy foods, and smoking. This way of coping with your issues will significantly increase your chances of getting heart disease.

Find a healthier way of dealing with your stresses like listening to relaxing music or meditation. This will help you manage the stress and lower your heart disease risk.

Get Regular Check-ups

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Going for regular checkups with your primary health care provider is a great step. These checkups are meant to catch any problems that could cause heart disease early.

The checkups will also help inform you of whether the lifestyle changes you’re making are bearing fruit. Take the initiative to set at least 3 appointments a year just to get your blood work done and check on your heart health.

Maintain Healthy Blood Pressure Levels

A cutting-edge blood pressure minitor by Raycome

If you suffer from high blood pressure, then this is something you need to pay close attention to. You need to ensure that you maintain healthy levels to help you lower the risk of heart disease.

You can do this by eating healthier, becoming more active, and following up on your medication. Making a healthy lifestyle change is not an excuse to throw your medication away. That will only happen in consultation with your physician.

Be sure to regularly check your BP levels to ensure that you are on the right track. Blood pressure monitor manufacturers offer great deals on home monitoring equipment that you should consider investing in.

Get Quality Sleep

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There are so many problems that people experience which makes it hard to get some quality sleep. One of them being sleep apnea where you stop breathing for a while sleeping.

This could easily raise the risk of getting heart disease which is why you need to address it. One of the best ways to do this is to share with your physician who will then help you find a way to deal with any sleep problem you have. Once that is done, you can sleep with ease.

Conclusion

It takes a lot for you to actually maintain a healthy lifestyle. However, it is absolutely worth it. You’ll get to lower the risk of getting heart disease and live a healthy life.

Invest in yourself by going for regular checkups, getting a professional automatic blood pressure machine, and also eating healthier. Such changes will have a great positive effect on your heart health.

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Heart Health and Covid-19

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The covid-19 pandemic has completely shaken our health systems the world over. Most people are so focused on not contracting the disease that they have completely neglected their general well being.

Doctor consultations for people with different conditions have greatly decreased which is a bad trend. This means that other conditions are currently going unaddressed. For instance, people suffering from high blood pressure who need constant level checks may avoid these appointments. This makes it hard for them to access professional blood pressure machines that help them keep track of their BP.

With such a global pandemic, people need to avoid panicking and instead embrace learning more. Get to know what you can do to keep healthy without compromising on the necessary things you need to do.

Table of Contents

Risk Factors

Woman using an inhaler
Source: healthline.com

People with pre-existing conditions like asthma, diabetes, and high blood pressure are more prone to contract and succumb to this disease.

The American Heart Association reports that 40% of people hospitalized because of Covid 19 either have cerebrovascular or cardiovascular disease.

These diseases are directly linked to your heart health. This is a worrying statistic that requires you to keep vigilant of your lifestyle.

Symptoms

hand holding a white and blue thermometer
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The symptoms associated with covid 19 include; high fever, dry cough, and tiredness. If you experience any of these symptoms then you’ll need to get checked to ensure that you get treated on time.

Other symptoms like high blood pressure are not necessarily linked to covid 19. They, however, could result in heart disease or even make your covid-19 condition worse. This is why you need to invest in making sure that you keep your BP levels in check.

Measures to Keep You Safe

According to the World Health Organization, Covid-19 can be transmitted when you get into contact with infected surfaces or people.

Given that it doesn’t have a cure yet, there are a few measures you can take to ensure that you contribute toward flattening the curve. These measures include:

Wearing Your Masks

Wearing Your Masks
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Wearing your mask should become a normal part of your daily routine especially if you plan to go out and interact with people.

You have the option of using fabric or surgical masks. Be sure to wash your hands before wearing the mask, before removing it, and after removing it.

Washing Your Hands/ Sanitizing

Lady sanitizing her hands
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Hygiene has become a huge part of our daily lives. You need to regularly wash your hands using soap and water and be through about it.

If you don’t have instant access to soap and water then you have the option of using an alcohol-based sanitizer.

Observing Social Distance

Social distancing sign
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Keep a distance of at least 6 feet when in a public area. Avoid close contact with people to help curb the spread of the virus.

Going Out Only When Necessary

Woman working from home
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Try your best to avoid going out when you don’t need to. This will help you limit your exposure and ensure that you stay safe in your home.

A lot of companies have embraced work from home models making it easier to stay home and not have to interact with people.

Keeping Your Heart Health in Check

Heart health is very important especially during such a pandemic. You need to take the necessary steps to ensure that you are in good shape.

This will help you fight this virus in case it gets to you. Some of the best ways to keep your heart health in check include:

Exercising

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Maintaining a good level of daily activity is great for your heart. It will help improve your heart health and keep you away from any heart illnesses. Commit to at least 30 minutes of moderate activity every single day.

Eating Healthier

Plate of healthy salad
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A healthy balanced diet that contains all the right foods and nutrients required to boost your heart health should be your goal. Eat the right portions and keep off junk food completely. This will help you avoid saturated fats that are bad for your heart and help you stick to fiber-rich foods.

Sleeping Better

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Getting a good night’s sleep with no interruptions is great for your health. It will help keep your heart healthy. Aim to keep a consistent schedule where you sleep and wake up at the same time every day.

Maintaining Normal BP Levels

Home use blood pressure monitor

Consistently measure your blood pressure levels using a professional automatic blood pressure machine to help you track your progress. You could do this from home by consulting a blood pressure monitor supplier to get one that you can easily use.

Managing Stress

Woman writing in her journal
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It is important to find ways to keep your stress levels down and manage them accordingly. With all the negativity on the news as they report the different numbers of covid-19 cases every day, you need to find a way to keep sane. Consider taking time away from the media and engage in stress-relieving activities.

Conclusion

Maintaining your heart health is important seeing as it is linked to the many Covid-19 cases. Take the necessary precautions to avoid contracting and spreading the virus. Keep a lookout for the symptoms mentioned to ensure you get medical attention on time.

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Which Blood Pressure Monitors do Hospitals Use?

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As a hospital, it is important to keep up with the necessary resources required for the betterment of your patients. One of the most important ones being a blood pressure monitor.

These monitors are used to measure patients’ blood pressure levels. This helps give you a better understanding of how the patient is fairing and the next cause of action.

If the levels are too high or too low then you get to suggest a cause of different remedies including medication or a lifestyle change.

It is important to note that accurately monitoring your patients’ blood pressure helps lower their heart disease risk. Investing in a good professional blood pressure machine is essential. Here are a few choices used in hospitals for you to consider.

Table of Contents

BP-200 Plus

BP-200 Plus Blood Pressure Monitor
Source: schiller.ch

This is a non-invasive blood pressure monitor that automatically measures and displays your patients’ results. It measures both the systolic and diastolic blood pressure levels.

It uses two distinct measuring methods which include the SCHILLER-K sound analysis or oscillometric measurements. It features a real-time display with measurements in a tabular or graphic trend data.

You have the option of initiating the measurements either automatically or manually. It promises both accuracy and performance when used to take blood pressure readings.

Raycome

A cutting-edge blood pressure minitor by Raycome

Raycome is a blood pressure monitor manufacturer that features a great deal of BP machines that are used in hospitals. One of them is the Desktop automatic blood pressure monitor that uses pulse wave technology.

It features dual balloons/ sensor technology with continuous measurements of multipoint pressure between pulses. This helps accurately measure blood pressure levels.  It also comes with a unique cuff that is antibacterial and comfortable.

It is quite convenient because both arms can be measured independently. Having such a professional automatic blood pressure monitor in the hospital makes it easier for both patients and doctors.

FORA D40d

Fora D40d blood monitor
Source: foracare.com

This is the blood pressure and blood glucose monitoring system that features a Bluetooth data output and promises accuracy. It uses smart average technology to accurately measure a patient’s blood pressure.

It also features the use of irregular rapid beat technology to make it easier when the patient’s blood flow is not easily measured by other monitors. This makes it a unique blood pressure monitor that you should consider investing in.

Professional Intellisense By Omron

Omron blood pressure monitor
Source: omronhealthcare.com

This is a clinically validated blood pressure monitor that promises accurate results on BP levels. It features automatic inflation and deflation which makes it easier because you don’t have to predetermine the level settings.

It also comes with cuffs that range in size making them inclusive. The cuff sizes range from small, medium, large to extra large. It comes with a warranty of five years for the monitor and a one-year warranty for the cuff.

The measurements that are taken on this monitor go up to 3 readings and then averaged to get a more accurate reading.

Greater Goods BP Monitor

Greater goods blood pressure monitor
Source: greatergoods.com

The Greater Good Blood pressure monitors are designed to be easy to use and produce accurate readings. It features a large backlit display that makes it easier to read the measurements as compared to other screens.

It features a comfortable cuff that fits on most arms making it a good purchase. Seeing as you’ll be attending to different patients in your hospital, cuff size is a good thing to consider.

Beurer BM26

Beurer blood pressure monitor
Source: beurer.com

The BM26 features a range of attributes that makes it a great choice when looking for blood pressure monitors. It comes with the ability to track the readings of up to four users without any reading interferences.

This also makes it a great choice for your home if you need one. It has an averaging feature that uses the results from that last 24 hours to get a more accurate reading.

LifeSource Monitors

Lifesource blood pressure monitor
Source: lifesourcecanada.com

Lifesource monitors come with a range of cuffs that cater to every arm size. This makes them the perfect BP monitor since to get an accurate reading, the cuffs need to fit a patient’s arm well.

This ensures that all people are catered for including those with muscular arms. It is one of the most accurate BP monitors that ensure you get the right readings each time. It also features an alert that goes off when it detects irregular heartbeat patterns.

This helps your doctor determine what the problem could be and address it on time. Lifesource is a great blood pressure monitor seeing as it is also clinically validated and can be used from home too.

Conclusion

There are a lot of blood pressure monitor brands in the market that offer a variety of features and functions. This makes it quite hard when looking for the perfect BP to invest in. However, all you need to do is ensure that you have your requirements in mind as you search for the best fit.

Be sure to check out professional automatic blood pressure machines to help make measuring your patient’s levels easier.

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Tips on Measuring Blood Pressure At Home

A woman measuring her blood pressure at home

Source : healthywomen.org

Blood pressure monitoring is crucial when you have been diagnosed with hypertension. It is equally recommended for anyone that presents risk factors such as age, obesity, or a family history of the disease. The goal behind taking regular readings is to keep track of the condition and avoid further life-threatening complications.

A home blood pressure monitor allows you to conveniently take your measurements without having to visit the hospital. However, while they are just as effective as a professional automatic blood pressure machine, incorrect usage will yield inaccurate readings.

So, how can you ensure your home readings are accurate? Read on for some tips.

Table of Contents

Choose the Right BP Monitor

Home use blood pressure monitor

There are hundreds of blood pressure machine manufacturers offering different home use models in the market. Nevertheless, the variety notwithstanding, it is advisable that you find a reliable device that you are comfortable with. The ideal home BP monitor should be:

Easy to use – aim for a device that does not require complicated interpretation of results to avoid erroneous readings.

Accurate – high accuracy of at least +/- 2 mmHg is recommendable.

Come With an Adjustable Arm cuff – the arm cuff should be adjustable to comfortably fit your arm circumference.

Portable – consider compact and portable devices that you can travel with when necessary.

Take some time to research different brands and evaluate the durability and quality of their products. It is also a plus if they offer a warranty.

When to Take Readings

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The rule of thumb is to schedule your readings at the same time every day. This is because your blood pressure naturally fluctuates during different times of the day. Taking readings at random times would not give you a true picture of your BP health. The exception to this rule is in circumstances where you feel unwell and are exhibiting symptoms of a blood pressure spike.

Further, experts recommend that you take readings in a calm state. If you had been engaging in strenuous activity, such as exercise, allow your heart rate to return to normal before measuring. 

Researchers have also found that emptying your bladder before measurements improves the accuracy of readings. This was evidenced by a study in which some patients’ BP was taken on a full bladder versus a control group with emptied bladders. Those that relieved themselves before readings had lower BP results than those who did not.

How to Use a Home Blood Pressure Machine

A woman placing her arm in a blood pressure arm cuff
Source: healthywomen.org

While every model is unique in its own way, the measurement principle is largely the same. The following steps could guide on taking your BP measurements:

Ensure that your home BP monitor is charged

Roll up your sleeve to expose your arm if you are wearing a sleeved shirt

Sit upright with your feet planted on the floor

Place your arm in the cuff and secure it appropriately

Press the start button

Do not engage in any other activities during the measurement

The positioning of the arm cuff will depend on your home blood pressure monitor. Most devices are upper arm monitors as it is the recommended way to measure BP but there are wrist monitors too. Be sure to confirm the stipulated positioning of your device.

Interpreting the Readings

A BP monitor displaying measurements next to a medical chart and pencil
Source: Pixabay

The average BP monitor displays systolic and diastolic blood pressure readings. The systolic reading displays on the top and the diastolic appears below it. Currently, the recommended interpretations for BP ranges stand as follows:

Normal reading

Systolic pressure at or below 120 mmHg 

Diastolic pressure less than 80mmHg

Elevated BP

Systolic at 120-129 mmHg

Diastolic at below 80 mmHg

Hypertension

Systolic above 140 mmHg

Diastolic above 90 mmHg

Hypertensive Crisis

Systolic above 180 mmHg

Diastolic above 120 mmHg

It is best to keep a record of your blood pressure readings or use a monitor that stores your measurement data. If your reading indicates that you are in a hypertensive crisis, seek immediate medical care.

Helpful Apps

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A BP monitoring application can be installed on your mobile phone or other smart devices. You would then sync it to your BP monitor if it supports such applications. When this setup is done, your smart BP monitor will henceforth be able to share your BP data with the application.

Most applications keep a record of measurements and give you summaries of your readings. You would easily be able to see weeks when you had elevated rates, improved readings, or get alerts when measurements are precarious. It is also possible to set a reminder to prompt you in case you forget to take your regular reading. Perhaps the most important feature is the ability to share your data with your physician as it allows for remote care and professional monitoring.

Conclusion

Home blood pressure monitoring enables you to take charge of your BP health. You no longer have to wait for doctor’s visits to get access to a professional blood pressure machine. So, given this freedom, do not wait any longer to start the journey towards getting your BP in check.

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Improve Your Blood Pressure Condition By Relaxing at Home

A happy family sitting on a couch

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Managing a blood pressure condition is a long-term commitment. It requires you to make healthy lifestyle choices every day and monitor yourself through regular BP readings. Fortunately, there are now home-use blood pressure monitor manufacturers s that supply digital BP monitors are just as accurate as a professional automatic blood pressure machine.

A major part of maintaining a healthy lifestyle is being diligent about your wellness. High blood pressure may be your body’s way of telling you that it is time to slow down. Skeptical? Fair enough. Read on, and let’s explore more on the subject.

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How Stress Affects Blood Pressure

A doctor speaking to a patient
Source: Pinterest

In the absence of adequate rest, you are bound to become stressed. While stress is primarily psychological it can also manifest physiologically. It is, in fact, the physical manifestations that instigate blood pressure spikes.

Take, for example, the white coat syndrome. If you tend to get anxious when you walk into your doctor’s office, your body registers such anxiety as stress. The brain thus triggers the release of adrenalin into your bloodstream to help you cope. The adrenalin hormone causes your heart rate to rise while blood vessels constrict and subsequently, your blood pressure rises.

The white coat syndrome is an example of a short-span stressor. However, if you live a generally stressful life, your body remains in that high-strung fight or flight scenario. It is, therefore, no surprise that your blood pressure would be constantly elevated.

Understanding Stress Triggers

A woman holding her head while lying in bed
Source: Pexels

Understanding the things that trigger stress for you could go a long way in helping you manage your stress levels. How do you identify triggers? It is simple, listen to your body. Pay attention to the environments in which you feel tense and on edge. Watch out for other symptoms as well like feeling unusually tired after certain interactions or tasks.

Other common stressors include:

Sleep Deprivation

It could be that you are barely sleeping or that your quality of sleep is poor. Whichever the case, your body, and mind will be reeling from exhaustion. Sleep deprivation causes irritability, poor appetite, and a generally stressed aura.

Life Events

The death of a loved one, job loss, divorce, or even a pandemic are significant life events that are major stressors. When they are not handled well, they could lead to more complex mental health conditions. It is, nonetheless, normal to feel stressed over them. It is advisable to lean on your support system and be diligent about self-care as you navigate them.

Over-working

The mind needs breaks from serious tasks to rejuvenate. Working straight through the week and even on weekends when you should be resting wreaks havoc on your well-being.

Home Relaxation Tips

Lit scented candles
Source: Pexel

In light of the effects of stress on your blood pressure, taking time to rest at home and care for yourself is essential. The first step to achieving that is creating a serene environment in your home that you can retreat to every day. Consider:

Sprucing up your decor with colors that calm you

Decluttering; orderliness relaxes the mind

Getting more natural light in your home

Setting up a cozy relaxation nook for quiet time

Once you have created a more zen environment, it would also be helpful to explore some relaxing activities. They could hobbies that rejuvenate you or activities such as:

Yoga and Meditation

Medical experts have proven that yoga and meditation are effective in alleviating stress and improving blood pressure and circulation. Setting aside a few minutes each day to practice some poses may be of great benefit to your wellness.

Listening to Music

A study on the effect of music therapy on blood pressure patients established that it was indeed helpful. The best part is that you are not restricted to any genre. Your favorite calming playlist will do just fine.

Commune With Nature

Fresh air, chirping birds, and some greenery might just be what you need to lighten the soul. You could take on gardening or simply while away the afternoon in your backyard. There isn’t one way to go about it, choose what tickles your fancy.

Monitor Your Progress

An upper-arm blood pressure monitor

The benefits of improved self-care and relaxation can be tangible and intangible. For instance, you may notice that your mood is more upbeat and your concentration during tasks is much better. Tangible progress could present as lower and more consistent blood pressure readings.

A home blood pressure machine would be of great help in tracking your progress. However, to get a true picture of your health, you need an accurate BP monitor. Be discerning as you make your purchase and aim for a device from a reputable blood pressure monitor manufacturer.

Conclusion

The rewards of caring for yourself better than before may surprise you. Your health may improve so much that the sight of your doctor’s professional blood pressure machine no longer causes you anxiety. Some patients even get so lucky as to have their prescriptions cut down. Now that you have learned all the tips on how to improve your BP health, go on, and take the first step.

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Best Blood Pressure Monitor For Home Use (2020)

A lady measuring her blood pressure

Source : Pexels

Hypertension is often referred to as a ‘silent killer’. It exhibits covert symptoms that could go be misconstrued and go unattended until you are in critical condition. This is why, if you suffer from hypertension or BP-related ailments like heart disease, vigilant monitoring of your BP is vital.

In the past, you would have to visit a hospital to have your BP taken on a professional blood pressure machine. Thankfully, with the invention of BP monitors for home use that is no longer the case. This has, however, presented a new dilemma; with so many blood pressure monitor manufacturers in the market, how do you choose the right home-use apparatus for your needs?

To help you make an informed choice, here are the best blood pressure monitors for home use in 2020.

Table of Contents

Raycome RBP-9805

Home Use RBP 9805

The Raycome RBP-9805 is a digital upper-arm blood pressure monitor designed for home use. It has a sizable display screen and an arm chef that can be adjusted between 23-32cm. The device supports 2 user-profiles and can store 50 sets of BP readings for each of them. The data can be transferred wirelessly to other smart devices via Bluetooth or cloud service.

The verified accuracy of the RBP-9805 is +/-2mmHg. During readings, a human voice reminder will guide you throughout the process to ensure you get the right BP measurement. Further, the device uses patented Pulsewave dual-balloon/sensor technology that is more accurate than single balloon/sensor technology.

Recommended for: Regular, user-friendly home BP monitoring.

A&D Medical Upper Arm Blood Pressure Monitor

Source: Amazon

The A&D upper arm home-use BP monitor comes in a portable case and comprises a digital unit with a screen and an arm cuff. The circumference of the arm cuff is quite generous as it accommodates arm circumferences of 23-37 cm. It is also both latex-free and metal-free just in case you are allergic to any of the two materials.

Each A&D upper arm blood pressure monitor can support 4 user profiles assigned storage space for 30 BP readings. It also has an irregular heartbeat indicator that will notify you of any unusual pulses during readings. Readings are taken using the oscillometric method.

Recommended for: Home use where multiple people share one device.

Lakmus Pro Blood Pressure Monitor Wrist Cuff

Source: Amazon

Unlike other monitors on this list, the Lakmus Pro is a wrist cuff blood pressure monitor. It is a compact portable design with a large LCD screen on the front and a wrist cuff behind it. It comes with a carrying case for safe storage.

The Lakmus Pro can store 90 sets of readings with dates and times for 1 user profile. It also has an irregular heartbeat indicator that picks up on unusual cardiac activity. The monitor should always be placed on the skin and there should be no other ornaments on the wrist during BP measurement. When not in use, the auto power-off feature will be activated to save battery power.

Recommended for: Anyone with unique reasons that make using an upper arm monitor challenge.

Important to note:

Wrist blood pressure monitors tend to give less accurate readings than upper arm BP monitors. The arteries in your wrist are thinner and nearer to the skin which makes readings from the area unsteady. Consider having your doctor check your wrist BP monitor and possibly calibrate it using a professional automatic blood pressure machine.

Raycome RBP-88A

Wearable-Series-BP-88A

The Raycome RBP-88A is a portable and stylish upper arm blood pressure monitor for home use. It consists of a compact digital panel with a wearable arm cuff attached to it. The arm cuff circumference can stretch between 23-32cm.

This model is designed with travelers in mind and hence it has a USB port and quick-charging technology. Moreover, a single 2.5-hour charging session could last for up to 120 readings. If you are concerned about data storage, worry not. The device can store 90 sets of data for 1 user and is compatible with smart devices via Bluetooth.

BP measurements on this device are taken using exclusive Pulsewave technology that is lauded for its accuracy. You could also share your blood pressure data with your physician using the BP secretary app.

Recommended for: People who need a portable and accurate BP device that can be linked to their smart device.

Conclusion

When choosing a home BP monitor, user-experience is perhaps the most fundamental factor. Aim for a device that is accurate and requires no special calculations to interpret readings. Such complexities create room for error and are why even your physician may prefer a professional automatic blood pressure machine.

As evidenced by this list, there is a home blood pressure apparatus for just about every need. Now that you know the best picks, picking one should be much easier.

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Avoid Holiday Weight Gain At Home

People clinking glasses while sharing a meal

Source : Pexels

It is almost that time of the year again when festivities roll into one another. One moment it’s Thanksgiving and before you know it, you are scrambling to get your Christmas shopping done. Still, after all the tumultuous events of the year, this season of cheer is a welcome reprieve.

As with every merry-making feast, elaborate family recipes are going to get dusted off and put to use. So, if you hope to avoid the extra post-holiday weight you may want to navigate this season differently. More so if you are hypertensive because dietary choices are directly linked to worsening blood pressure health.

So, short of chaining yourself to a professional blood pressure machine, how can you keep your BP health and weight in check? Read on for some pointers.

Table of Contents

The Gift of Moderation

An illustration of a healthy nutritionally balanced plate
Source: Pinterest

The sumptuous spreads that grace festive gatherings are almost too tempting to pass up. Here is the good news, you do not have to. Contrary to many dietary beliefs, healthy eating is not about deprivation. Your body requires nutrition and food, after all, should be enjoyed. The more important thing to focus on is moderation.

One of the ways you can stick to moderation is by watching your portions. Nutrition experts suggest that the largest portion on your plate should contain vegetables followed by lean protein and carbs. You could implement this by measuring your servings by the spoonful. Say, for example, two servings of carbs for three servings of veggies.  

Keep tabs on you what you drink as well. It is not often flagged as a weight concern but alcohol does contribute to your calories. Each gram of your favorite pint could carry as much as 7 calories per gram. Add to that the rich hot cocoa served during winter and other sugary drinks and pounds just keep piling on. Remember, therefore, to pace yourself and choose water and low-calorie drinks over the rest whenever possible.

Meal Alternatives

Source: Pexels

Some of your favorite recipes may be gems that have been handed down through generations. This festive season, try and substitute some of the items with healthier alternatives that can taste just as good. Consider starting with something as simple as cooking oil. Yes, what you have heard about virgin olive oil is true. It is highly beneficial to your heart and overall health, try it.

Other healthy options you could explore include:

Low-fat milk and butter for recipes

Whole grains such as whole-wheat pasta or brown rice

Healthy protein like fish, poultry, and nuts

Unhydrogenated plant oils without trans fats including canola oil or sunflower oil

How you prepare your meals is just as important as the content of your meals. For example, as opposed to deep frying you could opt for air frying or grilling. You would still get to enjoy your meal but without the grease which ends up in your blood vessels as bad cholesterol.

An Exercise Routine

Mother and daughter exercising together
Source: Pexels

Skipping rope, yoga, and weight-lifting are great workouts you could try out in the comfort of your home. An hour each day could go a long way in keeping your weight low. If you prefer more sweat-inducing activities, Zumba classes might be the perfect fit for you. There are online sessions that you could subscribe to and get to shedding off those calories with some great music.

Admittedly, when you are away visiting family, sticking to a routine may be tricky. That said, how about you get your family to join you? Health and fitness are essential for everyone; they need to keep their weight and blood pressure low just as much as you do. Recruiting them to your routine could save their lives. Moreover, having fitness partners will keep your morale high even on the days you feel like slacking.

Track your Progress

A person wearing a Raycome blood pressure monitor

As you keep making healthy choices, you will begin to notice physical improvements. Your waistline may not necessarily shrink 5 sizes immediately but you may begin to:

Sleep better

Labor less for breath even when active

Feel more energetic

Suffer fewer breakouts

Monitoring your blood pressure regularly using a home BP apparatus is also highly recommended. If you intend to travel, there are sleek portable models available in the market that are highly effective. They will give you readings just as accurate as a professional automatic blood pressure monitor. Better yet, you can sync them to your smartwatch through a BP app to have all your health data right in the palm of your hand.

Conclusion

In the past, you may have held your breath every time you were hooked onto a professional automatic blood pressure machine after the holidays. The weighing scale could have been even worse of a nightmare. Not anymore. Now that you know all the unhealthy pitfalls and how to avoid them, you can certainly do better. So, here’s to happy, healthy holidays.

Also Read:

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All You Need to Know About Pulse Wave Techniques in Blood Pressure Monitors

Wearable-Series-BP-88A

Monitoring blood pressure has been around for ages and as technologies advance through the years, newer techniques of keeping blood pressure in check are coming up. Among the many that are creating waves, Pulse Wave monitors and the associated techniques are standing out.

This is a deep look into Pulse Wave techniques that are ways through which blood pressure monitors are able to take advantage of pulse waves that are produced in the circulatory system to be able to detect any irregularity or any slight change in blood flow, velocity, or pressure. These techniques are a much faster way of catching circulatory complications in their infancy.

Table of Contents

What Is a Pulse Wave?

A Blood Pressure Monitor

Medically speaking, a Pulse Wave can be described as the wave of increased pressure that is triggered by the ventricular systole that radiates from the semilunar valve of the heart over the arterial system at a rate that varies between 20 and 30 feet per second in different arteries. The Pulse Wave is what is used to check for blood pressure in humans through the use of various equipment that is able to detect the slightest changes in pressure. 

When plotted onto a graph, the pulse wave can be classified into four categories:

The Pulse Wave Graph

Class I: This has a distinct incisura which is inscribed on the downward slope of the pulse wave.

Class II: It has no incisura developing anywhere but the line of descent becomes horizontal.

Class III: It has no notch present but a well-defined change in the angle of descent can be observed.

Class IV: There is no evidence of a notch.

History of Pulse Waves Techniques

Pulse Wave Illustration
Source: Pixabay

The first attempt at humans getting a reading of the pulse wave in the blood dates back to 500BC in China. Physicians back then used the palpitations of the wrist as a diagnostic tool during their medical examinations. 

This further developed into what was called Maijing in 300AD which was a system that categorized the pulse into 24 types. The Maijing was the first medical literature in the world and it formed the basis of further developments that are now being used in the modern world.

The culmination of human inquiry into the pulse wave finally paid off in a huge way in 1860 when Etienne Jules Mary invented a sphygmograph that could measure the pulse rate. It was the first-ever device that had the ability to record a pulse wave, although not much had been uncovered in regards to how exactly the pulse wave worked. 

Further improvements of Etienne’s sphygmograph followed with notable names like Mahomed and Fredrick turning the instrument into what the modern world is more familiar with.

Pulse Wave Techniques

A Digital Blood Pressure Monitor
Source: Pixabay

There are two main Pulse Wave techniques that have been in use since the 19th century; Pulse Wave Analysis and Pulse Wave Velocity. Each serves a different function and works in their own way to help the medical world get accurate readings of the blood pressure.

Pulse Wave Analysis

Pulse Wave Analysis was developed in the 19th century by a man known as Mohammed. Using his sphygmograph, he was able to differentiate several cardiovascular diseases, correctly diagnosing them. The heart condition he was able to detect was rheumatic carditis which had proved elusive to medical experts in previous years.

On top of all that, he was able to document his observations of the deleterious effect of some of the common infectious diseases at the time on the whole cardiovascular system, with a special focus on Bright’s disease.

Pulse Wave Velocity

Pulse wave velocity blood pressure refers to the velocity that blood pressure pulses propagate through the whole circulatory system. Clinically, PWV can be used to ascertain the arterial stiffness which makes it a non-invasive method of checking for the various blood pressure-related complications. PWV blood pressure techniques are much more accurate and they have been given a mark of approval by various medical experts around the world.

Interchangeability

PWA and PWV serve almost similar functions with different methodological routes since both are derived from the same pulse wave properties of the blood pressure. However, interchangeability is not possible owing to the fact that they work in wildly different ways. 

On one hand, PWV is the official gold standard for arterial stiffness and has been greatly associated with the mortality of the cardiovascular system. PWA on the other hand mainly determines the central pressure wave traits with systolic and diastolic pressures being the main variables.

Medical Applications of Pulse Wave

There are various ways that Pulse Waves can be used in the medical field and more new ways are being discovered every day. So far, the main applications of this technique include the following.

Blood Pressure Monitors

A BP Monitor in Use
Source: Pixabay

The pulse wave correctly reflects the pulse rhythm of the heart, the heartbeat itself, and the dynamic state of the angiography. All these are vital sources of information that can tell you exactly what is going on with your blood. Blood pressure monitors rely on pulse waves to be able to register a reading through monitoring the systolic and diastolic pressures detected by the pulse waves.

Catheters

A Catheter
Source: Pixabay

This is a soft hollow tube that is passed into the bladder to drain out the urine in people who have complications that stop them from properly emptying their bladders the natural way. Clinical catheters employ the principles of pulse waves and come in various capacities that range between 300-500ml. They are designed to empty the bladder about 6-10 times in a 24hr window.

Factors that Affect the Pulse Wave

A Pulse Wave Graphic
Source: Pixabay

The pulse wave, like any other physiological process in the body, is subject to being affected by various internal and external factors. The factors can be split into two categories: Physiological and Disease factors. 

Physiological Factors

These are bodily factors that we have no control over, they simply happen because they are part of life’s processes. They include the following.

Age

An old lady with wrinkles on her face
Source: Pixabay

Age affects many things in the body, from the intensity of the heartbeat to the blood pressure and pulse in the veins and arteries, these changes become more pronounced as you advance in age. The effect of age was first described by Mahomed who noted that aging has obvious effects on the arterial pulses in different locations in the circulatory system.

It has been noted that the Aortic velocity of the blood doubles up between the ages of 20-100, this perfectly explains why the pulse pressure increases as someone advances in age. This is why older people are prone to hypertension compared to younger people.

Physical Fitness

Physical Exercise
Source: Pixabay

Physical fitness has a huge impact on the health of the arterial pulse wave. When you are engaged in exercises you will have a better arterial pulse, a phenomenon associated with a lower systolic augmentation in the arteries. With more exercise, your blood vessels dilate which in turn reduces the high pulse high blood pressure in the body. 

This decreases the wave reflection and the pulse wave velocity in the blood. Lack of exercise has the opposite effect and the more obese an individual gets the strain is increased. This is a major reason why hypertension is higher in people with bodyweight problems.

Diet

A Well Balanced Diet
Source: Pixabay

What you eat is tied to a lot of things in the human body. Ingesting a small amount of glucose for example will have an instant effect on the pulse wave, it reduces the wave reflection and laters the country of the arterial pulse wave due to an increase in insulin in the body. 

When you eat healthy foods that are good for your veins and arteries, the pulse wave in your blood is stabilized which in turn reduces the risks of having blood pressure-related complications. The opposite will be the case if your diet contains a lot of sugar and fats.

The Heart Rate

Heart Rate
Source: Pinterest

Various things are altered by any slight change of the heart rate, the ventricular ejection, in particular, is highly susceptible to any changes in the heart rate patterns. Every time the heart rate changes, the contour of the arterial pulse wave also changes. Augmentation increases exponentially when the heart rate reduces and reduces when the heart rate shoots up again.

An increase in the heart rate has also been found to increase the amplification of the pulse wave between the peripheral arteries and the aorta. Things that can increase or reduce the heart rate include anxiety, dehydration, environmental factors like wind and high temperatures, insufficient nutrition, among many others.

Height and Size

Tall and Short People
Source: Pinterest

The bigger and taller a person is, the higher the needs of the body. It takes much longer and much more energy to get the blood circulating all over the body efficiently. The differences in body heights explain the differences in augmentation between short and tall people. Due to this, it has been found that shorter people are more prone to cardiovascular diseases compared to their taller counterparts.

Gender

Gender
Source: Pinterest

Where gender is involved, hormones come into play and as it is already well known, hormones do affect physiological processes. Estrogen for example has very acute effects on arterial stiffness and this is the reason why there is a huge difference between the pulse wave contours in males and females. There are also huge differences between the pulse waves in women who are going through menopause and those that are yet to reach that stage.

Disease Factors

The effect of diseases on the human body cannot be overlooked. Some are so severe that the changes they bring to the body are irreversible. The pulse wave, being a physiological process, is also affected indirectly by diseases. The following are some of the diseases that can impact it.

Arteriosclerosis

Arteriosclerosis
Source: Pinterest

Arteriosclerosis is an aging disease that occurs when blood vessels become thick and stiff, restricting the efficient flow of the blood to other organs and tissues. Normally, arteries are flexible and elastic, features that make it possible for them to regulate the pulse wave as they see fit. The condition impacts the contours of the pulse wave negatively and it increases pulse and systolic pressures which lead to a condition called isolated systolic hypertension.

Hypertension

Checking for Hypertension
Source: Pinterest

Hypertension is a common cardiovascular condition that affects many people around the world. There are many causes of hypertension but a majority of them are a consequence of aortic regeneration. High blood pressure increases pulse wave velocity which consequently increases the amplitude of the secondary systolic pressure wave in the arteries of the radial region.

Diabetes Mellitus

Blood-Testing-for-Diabetes
Source: Pixabay

An increase in blood sugar in the body alters the blood pressure and at the same time, it negatively impacts the effective flow of the blood. The disease also increases aortic stiffness which affects the pulse wave contour. Not much has been found on how exactly the effect the disease has on the pulse wave, so far the research has only scratched the surface. A conclusive answer is not that far off.

Heart Failure

Heart Failure
Source: Heart Attack

The heart is the engine of the whole circulatory system. It dictates everything, from the speed to the pressure needed to ensure that blood reaches every corner of the body. When the heart is performing at optimum levels then the pulse wave is maintained uniformly throughout the body without any complication. Once the heart is compromised then the pressure falls down sharply and this affects the pulse wave contour alongside other vital parts and processes within the circulatory system.

Effects of Drugs

An Assortment of Drugs
Source: Unsplash

Drugs, medicinal, or narcotics, do affect the blood greatly. Vasodilators for instance have been found to have favorable effects in the body, thanks to a test conducted by the pulse wave analysis. Hard drugs like cocaine and heroin are known to reduce the heart rate after a while and this could also affect the pulse wave contour.

How the Pulse Wave Works in Measuring Blood Pressure

A Working Digital Blood Pressure Monitor on a person's upper arm
Source: Pixabay

The working behind the pulse wave when it comes to measuring the blood pressure is very simple. The pulse itself has limitations that make it hard for anyone to determine the true nature of the pressure present in the blood at any given time by touching. This is where the pulse wave comes in. It is formed by the combination of the incident wave, which is the pressure wave that is created by the left ventricle in systole, and the reflected waves which emanate from the periphery vessels. 

Through the use of the applanation tonometry, the pulse wave pressure is detected by compressing the artery between an underlying structure and the probe which has a micro manometer tip. By collecting all the minute changes in the blood ranging from the velocity and the pressure, the blood pressure monitor, through the use of the pulse wave technique, is able to determine the blood pressure with the utmost precision.

As technology advances, we are seeing more and blood pressure monitors coming up that are an improvement to the traditional means of measuring blood pressure.  When comparing the modern types of BP monitors to the ones that have been used in the past you will come up with various differences that may include the following.

Modern pulse wave monitors are easier to use and can be operated by anyone from the comfort of their homes. Traditional ones, on the other hand, will need the supervision of a physician as they are the only ones trained to properly use them.

PW blood pressure monitors are also cheaper and much easier to acquire. They are widely sold in most stores in residential areas. Traditional sphygmomanometers on the other hand are costlier and are only sold in specific places near hospitals.

There is more accuracy and urgency with PW devices. They take less than 30 seconds to give you the most accurate reading you can ever get from a blood pressure monitor. Traditional devices, although highly accurate in their own right, are not that instantaneous with the results. The doctor will have to conduct at least three tests and do the average to get a concise picture.

Why Do Pulse Wave Blood Pressure Devices Outperform Others?

Kids-Use-RBP-1200

Humans tend to move towards efficiency when equipment and tools are involved. They try as much as they can to improve what they have in order to make their life more convenient. The following are reasons why pulse wave based blood pressure devices outperform their peers in the market.

Accuracy

Most digital blood pressure monitors employ the pulse wave mechanism and this increases their accuracy to dizzying levels. The ability to detect even the slightest changes in the blood flow velocity or pressure is an underrated feature that has revolutionized the treatment of hypertension. In the past, several measurements had to be taken to get an accurate reading. With PW monitors, you only conduct the test once and you are good to go.

Efficiency

PW blood pressure monitors are very efficient. You can get your results within 30 seconds for the fastest ones in the market. This makes it much easier for doctors to deal with any emergency situation much faster as they are able to quickly diagnose a patient by using the data they can quickly get by using these devices.

Safety

Blood pressure monitors that use pulse wave technology have been certified safe. They are non-invasive and are simple enough to even be operated by a child. Most come with a simple interface that is operated by a single button. On top of all that, they only stay on your hand for less than a minute.

Environmentally Friendly

Pulse wave blood pressure monitors have been designed with the environment in mind. Most are created using recyclable materials in line with the sustainability goals that have been widely instituted around the globe.

Why choose Raycome?

As the medical advancements accelerate around the world, there are companies that have been in the frontlines, making moves and breaking barriers. Raycome is among the ones that are gradually standing out and leaving a mark. When it comes to the latest blood pressure technologies, Raycome should be your first choice and the following are the reason why.

Advanced Technology: One look at Raycome devices and you will automatically see how advanced they are as far as functionalities are concerned. Raycome devices are not only highly accurate but they are designed with the latest tech that is as efficient as they come.

Authoritative Endorsement: In the medical world, getting the acknowledgment of professionals from various regions of the world is the equivalent of the Nobel prize. Raycome devices and services have been given the mark of approval from governments, medical organizations as well as highly acclaimed physicians from various parts of the world. This is a true testament to how efficient Raycome is.

Invention Hub: Raycome goes a step further than simply improving what already exists. The company has come up with novel devices that are going to change the medical landscape in the near future. So far, Raycome has nailed down invention patents in 8 countries with 40 others still pending.

Authoritative Certification: It is not by accident that all the Raycome devices in use today are working without any hitches that one would expect from novel devices. Every Raycome device that comes out of the assembly line is certified by the FSC, CE, ISO, AAMI, ESH, and a host of other licensing bodies around the world.

Innovation: Raycome devices are integrated with a mobile blood pressure app to make it easier for people to operate the devices without any need of a doctor being present. Their BP Secretary app for instance allows you to operate the blood pressure monitor remotely once you have linked the monitor to the app.

After-Sales Services: Once you do business with Raycome, they ensure the relationship goes beyond the transaction. After-sales services like returns, refunds, and others are available to anyone who runs into a mishap with their devices. This ensures that a good rapport is established between the company and its clients all through ensuring that they come back for more in the future.

Conclusion

Pulse Wave technology is here to stay and when you look at what has been accomplished in the blood pressure department because of it, the future looks promising. Thanks to technologies like this, you no longer need to have to rush to the hospital every time you run into complications. All you now need is a reliable pulse wave blood monitor by your side to keep track of your blood pressure anytime you want.

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5 Ways to Stay Happy and Healthy This Autumn

Man playing with a baby in a bed of leaves

Source : Pexels

Autumn is a season of transition in many ways. The temperatures dip just when you were getting accustomed to the warmth of summer and schools get back in session too. At the same time, the holiday season and the end of the year both come into view.

Amidst all these events, it can be easy to feel a bit out of sorts. Even more so if the year has been challenging and has taken its toll on you. Nevertheless, it is still possible to turn things around and enjoy the season and all it brings.

Would you like some tips on how you can stay happy and healthy this autumn? Read on.

Table of Contents

Self-assessment

A lady writing on a notebook
Source: Pexels

Working towards improving your health and happiness without taking stock of your current state is like going grocery shopping without a list. Granted, you may still make decent progress but it is also likely that there are things you may leave out.

Think of self-assessment as a mental and emotional pulse check. Doing it in autumn gives you a window to turn things around before the year ends. 

Some areas you can focus on include:

Your Goals

Take time to evaluate what your goals were for the year and how much you have achieved. The aim here is not to reprimand yourself for what you were not able to do but to plan on how you can do better. You may find that you feel less anxious about the year ending if you have a plan on how to achieve your goals. It is also perfectly fine if your objectives have changed and you decide to go back to the drawing board.

Mental and Emotional Health

African American man seated in deep thought with traffic in the background
Source: Unsplash

Your emotional and mental state spills into other facets of your life such as work or school and even relationships. It saps your productivity and your happiness which often leads most people to overindulge during the holiday season. Sometimes you do not really need that third serving of pie at Thanksgiving, you are subconsciously just trying to make yourself feel better.

Identifying your stressors and finding healthy ways to deal with them may save you from stress-eating and sulking throughout the holidays. Consider therapy, confiding in a loved one, or meditation which has been found to have significant calming effects. On a more practical approach, extricate yourself from the stressors where possible.

Making the Right Dietary Choices

A Halloween without candy or a Thanksgiving without turkey would simply not be the same. Costumes, good food, fun, and laughter are the cornerstones on which these holidays are built. However, if you go all out with no dietary limits, all those healthy smoothies or gym sessions will have been for naught.

Is it really possible to eat right during merry-making? You certainly can and here is how:

Moderation

A person slicing pie
Source: Unsplash

It would be unrealistic to expect you not to indulge in any of the treats you come across. So, here is a compromise, indulge in moderation. Save for allergies, it is actually overindulgence that causes harm to your body and health. The principle isn’t that you can never eat a sumptuous cheeseburger but more that it is not something you should eat every other day.

One way to pace yourself is through portions. You probably already know that it is preferable to eat small amounts at regular intervals. It keeps your blood sugar levels more stable and helps your metabolism become more efficient. If you hope to keep extra pounds at bay, proper metabolism is essential. Try and commit to watching your portions and avoid tucking into huge meals.

Your servings of different foods are also an important aspect of moderation. Vegetables should take up the largest portion of your plate followed by protein and the carbs get the smallest portion. Heap on those veggies, your waistline will thank you later.

Avoid Flare-ups

Source: Pixabay

Allergies are evil little villains, they deny you the pleasure of eating some of the things you find most delectable. Take lactose intolerance, for instance. If you suffer from it, ice cream, whipped cream on pie, and many other treats go out the window. Wheat and gluten allergies also limit your pastry consumption as not everyone uses gluten-free products to bake.

Nonetheless, no matter how mouth-watering the treats, it is best to avoid them if they result in side-effects. They are not worth having to go into the emergency room for or spending the holidays with your skin breaking out.

To Drink or Not to Drink?

People dressed in white clinking glasses of alcohol
Source: Pixabay

If this question is in regard to water then the answer is definitely yes. In fact, the more the better. After the rigors of summer, your body and skin need all the hydration they can get. You could also consider homemade natural juices especially if you are not too faithful when it comes to eating fruit.

On the other hand, there is the question of indulging in a holiday tipple. The basic principle of pacing yourself applies here too. As you set your preferred drink on the table, ensure to have a bottle of water within reach as well. Alcohol dehydrates your body quite significantly as your liver breaks it down and your kidneys help expel it from your system. In addition:

Have a meal before you drink

Avoid alcohol if you are on medication

Set a limit for yourself

Choose a suitable mixer

A Fitness Plan

A lady and a man yanking battle ropes
Source: Pexels

It is possible that summer derailed you from your workout routine. High temperatures tend to make the body lethargic. The cooler temperatures of autumn may be a good time to get active before heavy snow makes the outdoors unbearable. Plus, it does not hurt to burn off the extra calories from your cheat days.

Make it Interesting

A blue smartwatch displaying time and data
Source: Pinterest

The trick to sticking to your fitness plan is to make it something you look forward to. For, instance, if you enjoy challenges, get yourself a Fitbit or a smartwatch. You will have a goal each day on how many steps to cover which may motivate you to stay active. 

Do What Works For You

A person swimming in a pool
Source: Pixabay

When it comes to exercise there is no one size that fits all; take up a form of it that you enjoy. In the event that running is not your fancy, explore other options like kickboxing or swimming. At the end of the day, the goal is the same: fitness. Nevertheless, it is also important to know your limits and take necessary precautions such as:

Buy the right shoes to avoid slips and falls

Choose gear that is suitable for fitness and comfortable too

Use assistive devices where you may need them such as pain management devices and heart-rate monitors

Financial Prudence

Source: Unsplash

The holiday season and shopping go hand in hand, the bridge between them is your finances. Your bank account will likely come under the siege of holiday sales, gifts, and travel expenses. 

Money or the lack of it can, therefore, be a great source of stress and unhappiness. Thinking about everything you need to pay for may be sending your blood pressure through the roof. However, making wise spending decisions could make a huge difference in your well-being. To help you get around that, here are some holiday money tips:

Have a Budget

Two people working out finances
Source: Pexels

You will likely spend a lot more if you have no budget set aside. Holiday spending is one of the leading sources of impulsive debt. It would be best to take a look at your finances and see what you have to spare after your usual bills. Upcoming end-year bonuses may also be a good source of extra funds. Once you pool all these funds, then you will have a clearer picture of how much you have to spend.

In the future, you could also set up a holiday savings account that you add to every month. It is a nice way to ensure that you do not have to go into debt or overstretch your finances during festive times.

Prioritize Your Needs

When Black Friday comes around, sale signs will be beckoning at you everywhere you look. Soon after, Cyber Monday follows and before you know it, Christmas is here.

Sale season is a great time to shop but you certainly need a plan to make the most of it. Discounts may tempt you into buying stuff you have no use for. It is a waste of money that you may later regret.

To this end, it might be helpful to make a list of specific items you need including holiday gifts for loved ones. Thereafter you can shop around for good deals on them that are within your budget.

Travel Expenses

Passengers boarding a plane
Source: Unsplash

The rule of thumb is to always make your travel arrangements as early as you can. Flights are much cheaper if you make your booking way in advance. Look out for discounts from various booking sites too but be sure to compare several at a time. Prices and reliability tend to differ from one site to another.

Health Consciousness

In the whirlwind of visiting family and carving out pumpkins, it is easy to get carried away. Unfortunately, if you have underlying conditions that need monitoring, slip-ups can be life-threatening. It is crucial that you diligently keep up with recommended home health management and monitoring techniques. Consider:

Portable Health Devices

An upper-arm blood pressure monitor

One way to stay on track with your health is to invest in portable health monitoring devices. If you are hypertensive, for example, you could buy a home blood pressure monitor. There are many brands in the market but aim for one that is accurate and easy to use. A digital blood pressure machine is one of the user-friendly options you could look into. On accuracy, blood pressure apparatus with precision technology such as Pulsewave are arguably the best there is in the market.

Healthy Pain Management Techniques

A Raycome waist care laser device

Chronic conditions also come with pain which can be very limiting. It is a sad affair to watch your family or friends take part in fun activities while you crouch in pain. Consider investing in effective pain relief solutions that also give you the freedom to enjoy various activities.

Laser therapy devices are highly recommendable for pain management. They offer quick relief without all the side-effects and dependency of painkillers. Further, there are wearable designs that can be worn on the go for knee pain or back pain relief, and some inflammations as well.

Conclusion

We often refer to happiness as though it is just one emotion that is fickle and fleeting. On the contrary, there are many intricacies that can affect your happiness, and they change through the seasons. Incidentally, health and happiness are inextricably linked given as one often affects the other. It is thus advisable to work on both to achieve the ideal balance of wellness. Now that you have some tips on how to do that, enjoy autumn.

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