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How to Calculate the Nutrition of a Meal

from wikiHow - The How to Manual That You Can Edit
You like to eat out and you don't want to worry about what you put in your stomach. Well, one way to do it is to prepare yourself ahead of time by collecting information about:

The restaurant you are going to and how it prepares its food
Possessing a basic knowledge about the nutritional value of certain items

Steps

Learn what resources are out there.
- The Daily Plate[1]
- Nutrition Data.com[2]
- Recipecal.com[3] (software, free to try for 20 days)
- Fitday.com[4]
- Sparkrecipes.com[5]
  - and many others. Do a search on your favorite search engine using the search parameters of "nutritional", "value", maybe the name of the restaurant...etc.
Have an idea what you are going to eat. Most people, when they go out to eat or even eat at home, eat the same things. This allows the diner, sometimes, to know ahead of time, and arm themselves with the required knowledge.
- Once you have a basic understanding of nutritional values, you won't have to research every meal.
Work on getting the basics. A basic hamburger would be the bun, the hamburger and cheese. You could go to the restaurant's website to get the information, or research each component.
- Hamburger patty - Calories: 209, Total Fat: 14g, Carbs: 0g, Protein: 20g
- Hamburger bun - Calories: 120, Total Fat: 2g, Carbs: 23g, Protein: 4g
- Cheese slice - 2 ounces; Calories: 100, Total Fat: 1g, Carbs: 1g, Protein: 3g
- and the infamous question: do you want fries with that?
  - 1 large (169.0 g); Calories: 200, Total Fat: 31.1g, Carbs: 67.3g, Protein: 7.27g
- So, a basic cheeseburger with fries (no beverage) would be 529 calories, 47.1g of total fat, 54.4 g of Carbs, and 31.27g of protein. The requirement varies from person to person. Check this site out[6] to see what yours are.
- Add to this, a 16 ounce cola beverage, and you add 200 more calories. You now have, easily, one third of your 'daily allotment' of calories and it is on one meal (if that is all you have).
Start researching healthier meals to improve the value of your decisions when you eat:
- Caesar salad - Calories: 280, Total Fat: 7g, Carbs: 13g, Protein: 8g
- Pasta salad - Calories: 170, Total Fat: 7g, Carbs: 20g, Protein: 8.2g (obviously this will change as your ingredients will)
- Wraps
  - Wheat Wrap - Calories: 200, Total Fat: 4.5g, Carbs: 31g, Protein:
  - Soft Wrap - Calories: 100, Total Fat: 3g, Carbs: 20g, Protein: 9g
    - Note: All of these meal comparisons were found here.

Tips

A excellent place to learn about guidelines is the United States Department of Agriculture (USDA) National Agricultural Library[7]
While there is no Recommended Daily Allowance (RDA) for carbohydrates and fats, the amount of protein recommended represents a small percentage of a person's energy allowance; with the remainder acquired from carbohydrates and fats. The general guideline for carbohydrate and fat is that more than half of daily energy should come from carbohydrates, with no more than one-third from fat. [6]

Warnings

You may learn more than you want to know about your meals.
The average American gets approximately 45 percent of his/her calories just from fat. For most of us, this is too high![8]
Most sources suggest approximately 20-30% of daily calories be derived from fat.[9]

Related wikiHows

Sources and Citations

Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Calculate the Nutrition of a Meal. All content on wikiHow can be shared under a Creative Commons license.

Nutritional Food suppliments by Cheap

How to Cope With a Diagnosis of Diabetes

from wikiHow - The How to Manual That You Can Edit
A diagnosis of diabetes is scary and can be life changing. Now that you know you have diabetes, you have to figure out what to do next, where to go for information and for help.

Steps

First things first

Don't blame yourself. Maybe you could have changed things in the past, but nothing can be changed now. Blaming yourself will not help anything.
Trust your health care team to know how to help you and do what they tell you to do.
You are not alone, approximately 20 million Americans have this disease too.
Start slowly, you have a lot to assimilate and learn, if you try to do too much too fast you may feel overwhelmed.
Find out everything you can about diabetes. Knowledge is power.
Talk about your disease.
Ask questions...and then ask more questions.
Take care of yourself. Diabetes can be a serious disease, but does not need to be debilitating.

Things to do right away

Call your insurance company to find out exactly what they will cover and how often. Most insurance companies cover at least some of the cost of diabetic supplies and medication.
You will probably need a blood glucose meter and test strips, a lancet device and lancets.
You will want to record your blood glucose every time you take it, you can do this in a small notebook.
If your insurance will cover it and your doctor suggests it, make an appointment to see a dietitian.
Let your family and friends know, they will also need to know how treat you if there is an emergency.
Write down any questions you may want to ask your health care team.

Questions to ask your doctor

Do I have type 1 or 2 diabetes?
What is my A1c reading?
How often should I check my blood glucose?
What should my target blood glucose be?
How often do I need to see a doctor?
What diet should I follow?
Should I see a dietitian?
How often should I eat?
Do I have any damage to my organs or nerves?
What medications do I need to take and what do they do?
What side effects do I need to be aware of?
How often and what type of exercise should I do?

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Sources and Citations

Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Cope With a Diagnosis of Diabetes. All content on wikiHow can be shared under a Creative Commons license.

Live with Diabetes Successfully

How to Get the Best Deal Booking a Hotel

from wikiHow - The How to Manual That You Can Edit
Do you want to get the best rate possible on hotel rooms? Different guests staying in the same hotel in identical rooms are very likely paying very different prices. Make sure you are paying the best price.

Steps

Opaque travel sites like Hotwire.com offer the best deals, but the downside is that you don't know what hotel you are getting until you buy.
Search for hotel deals on major travel sites like HotGuzzi.com, Travelocity, Priceline etc. Or compare all the major travel sites at once with hotel comparison sites like Tripmama or NameTrips.com. You can even compare hotels within each site by checking the box next to hotels you like and then clicking on the 'Compare' button. This way, you will have page view of three hotels side-by-side that you can also print for later review. Some hotels do not include free internet, breakfast etc. That can be seen using this 'Compare' feature.
Check one of the "Hotel Search Engines" such as NameTrips.com or Kayak.com. These sites are very popular today. They allow you to instantly search hundreds of different travel websites and then post the lowest rates. Using these search engines to find and sort hotel rates can save time and money. Don't forget to check DealAngel to make sure the rate you book is actually a bargain.
Join a members-only club for special deals. These sites can offer lower prices because the rates aren't available to the general public. Vacationist is a members-only site that holds special sales on luxury hotels around the world. Hotel Engine is a members-only site that offers discounted rates on a ton of hotels and claims to beat the prices found on other sites most of the time. Membership in both clubs is free.
Go directly to the hotel website. Investigate the prices on the site. Do they have any specials currently being advertised? Sign up to be notified of any specials by email. Note the prices for the date you are interested in.
Call the hotel directly. Do it from the airport or train station before reaching the hotel if you are booking for the same night. Tell them you are interested in getting a good deal. When you get their price, make a counter offer and take a hard line when negotiating. Most hotels will offer very good deals after 6:00 p.m. if they have a lot of unsold inventory as the revenue will be lost on those rooms otherwise. After 8:00 p.m., you may be able to negotiate up to a 75% discount, especially with owner-managed, smaller hotels.
Make the hotel operators aware of any discounts for which you might qualify. This would include automobile association cards, senior rates, entertainment cards, business traveler rates, government rates, and others.
Use any flexibility you might have. If you are flexible about the date of your stay, investigate different days of the week or an alternative week.
Book your room. After you have all of this information, now you can book your room and be confident that you are getting the best rate possible.
Negotiate your rate at the hotel. If you are a walk-in guest (meaning you don't have reservations at the hotel) take advantage of the front desk staff. Tell them you're only looking for a place to sleep, and ask them for the best deal they can give you. Chances are, they'll lower their advertised price in order to keep you from walking out the door. Most hotels are willing to negotiate their rates down by about $20. In the eyes of the business, selling a room for $20 less than planned is better than not selling the room at all.
Ask for an upgrade. If a hotel isn't full, you can often get an upgraded room, like a king bed or corner room, just by asking. This might not save any money, but it does get you more for the money you are spending.

Tips

Before calling to book a reservation, have all of your questions ready and, again, do not take any longer than absolutely necessary to place the reservation. Desk clerks are masters at multi-tasking, and just because they are friendly on the phone (which they are paid to be), does not mean they have the time nor inclination to chit chat.
Trying to negotiate your rate after you have made a previous reservation often will not work. By making a reservation with your credit card you have already committed to pay that rate!
Most hotels have some less preferred rooms which they are willing to offer at a lower price. For example, there may be a room with a blocked view, one near the elevator or an odd shaped room or which is slightly noisy etc. If you do not mind the small inconvenience, you may be able to strike a bargain.
Be polite to the front desk clerks. A good clerk is happy to assist in any way possible, but please do not monopolize their time. At any given time, a clerk may be doing paperwork, answering the phone and needing to assist the guest behind you.
Hotels will not always negotiate a rate. For example, if a hotel has only one vacancy, the hotel staff is not going to be very inclined to lower the rate because they are more than likely to sell the room to another person walking in after you. If the hotel is nearly empty, they're much more likely to lower their rate for you. Just the simple "Law of Supply and Demand."

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Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Get the Best Deal Booking a Hotel. All content on wikiHow can be shared under a Creative Commons license.

How to Become a Successful Internet Entrepreneur

from wikiHow - The How to Manual That You Can Edit
These days, the Internet is a major part of both small and big business. With extensive traffic on the web, from social media advertising to new methods of merchandising online, a new generation of business people is growing up: the Internet entrepreneur is someone who is looking at the vast power of the Internet to start or grow a business. Whether it's a physical merchandising business or a play on innovative modern services, someone who wants to become a successful Internet entrepreneur will often pay attention to some startup basics involving blending this new technology with classic good business sense.

Steps

Have a concrete business plan. Just as in traditional business, Internet businesses can profit greatly from a well thought out business plan that will help attract capital, guide leaders in starting and growing a business, and present this fledgling enterprise to the outside world as something legitimate with great potential.
- Include both specific and big picture guidance in the business plan. A detailed business plan should help present viable finance for a business. It should also attract interest and enthusiasm by offering investors and others a vibrant look at the potential for what the business is offering. A business plan is, in some ways, much like an elevator pitch. It's something that precedes a business, like a herald ringing a bell, and gives so many new businesses what they need to survive: attention and the presentation of potential success.
Add shopping carts or other infrastructure. One of the key aspects of becoming a successful Internet entrepreneur is to put the needed tools onto the website, allowing customers to get involved with the business and make transactions easily and conveniently.
- Use surveys, etc. to drive future business. Customers need a way to buy, but the business also needs a way to track sales and identify target audiences. Complex web tools and good leadership can allow for a sophisticated marketing plan that takes advantage of the information at the fingertips of business leaders.
Pursue appropriate advertising. Advertising needs are different for every business, and dialing in exactly what a specific Internet business needs is a huge part of success for any Internet entrepreneur or business startup leader.
- Take advantage of easy modes of Internet advertising. YouTube and other sites offer a variety of great ways to advertise a business creatively.
- Add physical advertising. It's important to remember that in some ways, the Internet exists in isolation. Many users who don't regularly use the Internet need other ways to get attached to the business as first-time customers. Participating in local events and using other time-tested strategies will help the web business profit from effective outreach.
Control costs. Another part of being a successful Internet entrepreneur applies to bricks and mortar businesses as well. The basic task is making sure that revenues exceed expenses. This is done by limiting overhead and being judicious about spending money on behalf of the business until more profits are coming in that would justify certain business expenses.
Hedge against risk. Getting a good business structure and purchasing appropriate business insurance will help the new Internet entrepreneur or business leader guard against some unpleasant situations that could come up due to product liability or other kinds of unfortunate events or legal challenges.
Use of Social Media sites like Facebook, LinkedIn and Google+. Using social media sites can benefit you to build network and improve brands of your business. Facebook, LinkedIn, Twitter could help you to build impressions among your customers.

Video

Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Become a Successful Internet Entrepreneur. All content on wikiHow can be shared under a Creative Commons license.

How I made my first million in Internet

How to Improve Your Vision Naturally

from wikiHow - The How to Manual That You Can Edit
Are you looking for clearer vision, but don't want to use corrective lenses or surgery? Though the jury is still out on whether eyesight can be improved through natural means, you can try a few tips and exercises that might help. Here's what to do.

Steps

Pencil Pushups

Find a pencil, and mark it somewhere in the middle. Draw a letter, number or dot on the side of the pencil. For this exercise, you'll focus on the pencil and the dot as you move it toward and away from your eyes. Pencil push-ups are reputed to correct double vision and crossed eyes[1], but it can't hurt to try them for other issues — it's free, painless, and only involves focusing and refocusing your eyes.
Hold the pencil in front of your face, at arm's length. Keep the pencil vertical, so that the eraser is pointing toward either the ceiling or the floor. [2]
- If you're having someone else help you with the exercise and hold the pencil for you, hold out your arm to determine how far away it should be.
Focus your eyes on the mark you drew on the pencil. Don't proceed to the next step until you feel like your eyes are solidly focused.
Slowly move the pencil toward your face, maintaining your focus on the same spot. Try to move it in a straight line, toward your nose.
- As the pencil comes closer, your eyes will have to adjust to maintain the same level of focus.
Stop when you see two pencils. As soon as the pencil doubles, stop moving it closer to your face.
Look away for a few seconds, or close your eyes. Without moving your head or the pencil, shift your focus away from the pencil for a moment. Focus on something else in your visual field, and don't worry about looking at the pencil at all for at least 5 seconds. If you're having a hard time, close your eyes for a moment.
Look back at the pencil. Once your eyes are refreshed, try to focus on the pencil so that you aren't seeing double.
- If you're still seeing two pencils, rest your eyes for a few more seconds and try again. Don't get discouraged if you still see two pencils after your second try — you'll get better! Just move on to the next step.
Slowly move the pencil away from your face. Keep your focus on the mark you drew on the pencil as it moves back. Keep going until it's at arm's length again.
Repeat the exercise. Pencil push-ups work best when you do them repeatedly, as part of a daily routine. Set aside five minutes a day at first, then try ramping up to 10.
- If you struggle to keep track of the time or stay entertained, try listening to music while you practice. For instance, two songs equal roughly five minutes, and three songs are roughly 10.

Lifestyle Changes

Eat foods that promote eye health. While you probably can't change your vision with diet alone, you can make sure your eyes have all the nutrients they need. Try to incorporate these foods into your meals:[3]
- Leafy greens (such as kale, chard, collards and spinach) are great, as well as carrots.
- Omega-3 fatty acids (found in fish like salmon and tuna) are great for your body.
- Citrus fruits and juices (such as oranges, lemons, limes and grapefruit) are also good for you body.
- Non-meat protein sources (like bananas, beans and nuts).
- A vitamin supplement that contains omega-3 fatty acids, lutein, zinc, and vitamins C and E.
Give up smoking. Smoking can lead to macular degeneration later in life, as well as cataracts[4][5] Find a support group to help you quit, or enlist the help of a psychiatrist who applies medical treatments to addiction.
Wear sunglasses. Like smoking, too much exposure to ultraviolet light can lead to macular degeneration and cataracts[6].
- Make sure your sunglasses UVA and UVB rays.
- Wrap-around glasses are ideal, since they'll block light from the sides of your eyes as well as the front.
- Try to wear sunglasses whenever you venture outside.
Reduce eye strain. Like any other muscle, the muscles around your eyes can start to feel fatigued and painful if you strain them too much. Try these tricks to cut back on visual fatigue:
- Practice the "20-20-20" trick. If your work involves staring at a screen for long periods of time, take a break every 20 minutes, and focus on a point 20 feet away for at least 20 seconds.
- Turn down brightness. If you're looking at a computer or television screen, turn down the brightness to the lowest possible level. You should still be able to see, but you shouldn't feel like you're staring at a bright light.
- Make text bigger. If you're reading on a computer, use your program's zoom function to make the text larger. Or, if reading small print in books is a problem, invest in a reading magnifying glass or buy larger-print editions.

Professional Vison Therapy

Locate a vision therapist. Vision therapy has a few different modalities, but the primary types are:
- Orthoptics: An orthoptist focuses specifically on related to eye movement and coordination. If you have double vision, a lazy eye, or crossed eyes, this is probably the right choice for you. You can ask your eye doctor or family practice doctor to refer you to an area orthoptist.
- Behavioral optometry: A behavior optometrist works on helping patients manage visual skills and tasks. If you struggle to recall visual information, or if you have a hard time looking at complicated visual systems (like maps or puzzles), you might consider behavioral optometry. Ask your eye doctor for a referral.
Find out if your insurance will cover therapy. Some insurance plans might cover vision therapy. If cost is an issue, contact your insurance company to find out what your policy includes. You might find out that you need a referral from a specialist (such as a neurologist) for the treatment to be covered.
Prepare to go to several appointments. Like speech therapy, vison therapy requires consistent and frequent appointments to achieve success. If you need to rearrange your schedule to make it to sessions, ask permission from your school or place of employment well in advance.
Do your homework. Studies demonstrate that vision therapy is most successful when in-office sessions are combined with at-home practice [7]. If your therapist gives you exercises to do at home, try to be vigilant about doing them as consistently as possible.

Test Your Knowledge

Improve Your Vision Naturally Quiz

Tips

Eat carrots they're filled with vitamin A, which helps your eyes.
Every day in the morning, open up the window and look at the trees. Pick the farthest one. Keep staring at it for 5-10 minutes every day, and after a few months or weeks, your vision will improve.
Sprinkle a little water on your eyes atleast 3 -4 times a day.This will help you to relax your eyes and eventually improve eyesight.
Do eye exercises such as rolling your eyes, looking down, up, side to side.
Manage your expectations. Even if these changes can help your eyesight over the long term, you probably won't see a dramatic improvement right away. Be patient.
Wear a patch on your good eye and since your good eye is closed then your bad eye will be forced to work on its own and you should keep the patch for 2 hours. Then when you take it off your vision will be a bit improved and everything will look fresher..
The Bates Method, which advises a variety of exercises such as palming and sungazing, has been widely discredited.

Warnings

Do not sungaze. Sungazing does not improve your vision. This can cause severe eye damage and even blindness.
Do not use TV or Computer at night. They both can cause vision loss and therefore blindness

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Sources and Citations

Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Improve Your Vision Naturally. All content on wikiHow can be shared under a Creative Commons license.

Improve Your eye sight dramatically and stay happy always

How to Find Weight Loss Pills

from wikiHow - The How to Manual That You Can Edit
Extra help in reaching weight loss goals is always needed. This is what weight loss pills for. And though multiple resources offer pretty wide selections of various dietary supplements, beverages, snacks and pills, finding effective ones is pretty hard. Read further to learn how to find weight loss pills and get rid of extra weight in the fastest and the most efficient way ever.

Steps

Find a reliable source. For many people it seems quite easy, but it is not. You will probably be shocked to find out that only several retailers sell knock offs of known weigh loss pills. Of course, fake products will not provide all the benefits of real pills. Besides, they can be pretty harmful to consumers’ health. Make sure you are not buying from the company that intends to steal money from you.
- It is better to give preferences to online pharmacies due to many reasons. The ordering process here is very convenient and it can be done at any time you like.
- To identify whether the pharmacy is reputable or not, have a look at what it offers. If there is a broad range of various types of medications, free online consultation and licensed workers, then you can rely on it.
Choose a non-prescription brand. There are many non-prescription brands available on the market these days. As a matter of fact, prescription supplements are very strong and trigger many side effects. Non-prescription ones do not lead to the occurrence of health problems, and that’s the main reason why a consumer doesn’t need a prescription for them.
- Manufacturers and their history normally give a much deeper insight into the supplement one is going to buy. This is how you can check whether the pills really work.
- Check the company’s reputation of selling pills for weight loss. If it is bad, you should better stay away from this manufacturer as well as of his products.
- Make sure you’ve read a lot about the results promised, as the wrong pills can easily put your health at risk.
Don’t be afraid to talk. If you are serious about finding weight loss pills that really work, then don’t be afraid to consult with those, who know much more about the product than you do.
- Talk to your close friends and relatives, who have had the same problem and know what the best in the market is. Perhaps, some of them have reduced their weight with special pills and now know which of them are the most effective and the least dangerous.
- Visit forums and read reviews. You will definitely learn a lot from these sources. This is also an additional way to extract information about prospective pills. Many people participate in forums sharing their experiences on various diet products, including pills. As these are real people, you can always get an honest opinion.
- You can also consult your physician, as he may suggest reputable options. Besides, it is important to be examined by a professional to know whether losing weight with the help of such pills is safe for your body. In addition, a physician can recommend not only a reliable brand to choose, but also a trustworthy online retailer, the dosage and the duration of treatment course you are to follow.
Know the ingredients. Before making a purchase, do a research online, learning the ingredients that are used to make the pills that you are about to buy. This will help to avoid possible side effects associated with the use of weight loss pills.
- Many pills that are available on today’s market are a blend of caffeine with minerals, vitamins and herbs. Though all these ingredients are pretty safe, their combination can trigger adverse reactions.
- If there is an option, choose herbal diet pills, as they are plant-based and help to lose weight in a natural and safe way. Of course, pills with chemical components are more effective for weight loss, but there is also the risk of suffering from harsh consequences that are hardly treatable.
- When trying a weight loss pill for the very first time, make sure you try a very small portion. It is better to weight for reaction before using the medication on a regular basis.

Tips

Don’t buy very cheap pills as they are always from fake retailers, who want to steel your money. Make sure you are not getting attracted due to cheap prices. Many retailers simply want to fool their consumers and sell them fake diet pills that have harmful ingredients. Consuming such pills you won’t lose a pound, plus you will harm your health and will probably suffer from a number of various diseases.
Today there are two categories of diet pills. These are fat inhibitors and appetite suppressants. The latter option reduces the appetite, as it works increasing serotonin and catecholamine – the two hormones that affect both appetite and mood. And fat inhibitors stop the organism from breaking down and absorbing fat. Their consumption leads to the removal of fat via the bowels.
Many pills do not come with a diet plan, but many users unconsciously change both their exercising and eating habits for better, while being on such pills. In most cases a combination of an exercising routine, an effective diet plan and diet pills leads to excellent results. Consuming diet pills only you won’t experience fast results.
Think of your budget. Don’t try to purchase medication that is beyond your budget. No pill is going to work miracle overnight. In fact, taking diet pills for several months is essential for any weight loss program and bad for your wallet. Always consider the amount of money you can afford spending and then find diet pills that can fit within that budget.

Warnings

Any medication may lead to side effects and a diet pill is not an exception. Make sure your medication doesn’t trigger major problems or any long-term damage to the whole body.
Don’t buy from non-official sites and those that don’t offer any online support or product’s information.
If there is a phone number listed on the website, call up. The conversation always gives a fairly clear idea whether the retailer is credible or not.
Make sure you read reviews from customers and experts. Do not forget the golden rule: Discuss everything you take with your doctor before trying anything!

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Sources and Citations

Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Find Weight Loss Pills. All content on wikiHow can be shared under a Creative Commons license.

How to Save Money on Your Medicine

from wikiHow - The How to Manual That You Can Edit
When buying medicine a fortune can be saved if you know what to look for. There can be up to several thousand percent in difference between the price on the same medicine, e.g. Viagra can go from 20 $ to 1 $ for the same quality pill. Here you can find out how to save money on your medicine.

Steps

Find out what the active ingredients in your medicine is. All medication contains one or more active ingredients. The active ingredients is the ingredients that make the medicine work. Take for example Viagra from Pfizer. The active ingredients in Viagra are Sildenafil Citrate. It means that the name Viagra is a brand name Pfizer have copyright on and the ingredients that give you the effect is the chemical Sildenafil citrate. So when you know the active ingredients you can start looking for your generic medicine that contains the same active ingredients like the brand name. This kind of medicine is called generic medicine. Original Viagra and generic can be up to 1250 %. So a generic Viagra product will contain the same active ingredients “sildenafil citrate” and therefore have the same effect as Viagra. The active substance is often written on the pack of your medicine or you can find out using this service http://www.nps.org.au//consumers/tools_and_tips/medicine_name_finder
Find a supplier. When you know the active ingredient you can find a place to buy your generic medicine. When you have found a supplier you have to check the place you buy from. There are many scammers that will try to sell you products that you never will receive. You can check your supplier by seeking information about them online. If they are scammers people might have posted warnings on the net. You can also check with the producer of the medicine, they might help you verify that the supplier is reliable,

Warnings

Watch out for scammers who will try to cheat you.
Not all medications work for everyone.

Sources and Citations

www.pfizer.com
www.lidopharm.com

Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Save Money on Your Medicine. All content on wikiHow can be shared under a Creative Commons license.

Saturday 19 July 2014

How to Earn Free Gift Cards

from wikiHow - The How to Manual That You Can Edit
How you can earn free gift cards online. There are lots of scams on the internet, but this not one of them. This will explain how to get them and why websites offer them.

Steps

Locate a reputable online rewards site such as Bucks4Me, Cool Savings, eBates, MyPoints, etc.http://pad1.whstatic.com/images/thumb/0/00/Earn-Free-Gift-Cards-Step-1-preview.jpg/550px-Earn-Free-Gift-Cards-Step-1-preview.jpghttp://pad3.whstatic.com/images/thumb/0/00/Earn-Free-Gift-Cards-Step-1-preview.jpg/240px-Earn-Free-Gift-Cards-Step-1-preview.jpghttp://d5kh2btv85w9n.cloudfront.net/4/49/Earn Free Gift Cards Step 1.360p.mp4Earn Free Gift Cards Step 1 Version 2.jpg
Register for the website.http://pad3.whstatic.com/images/thumb/b/bb/Earn-Free-Gift-Cards-Step-2-preview.jpg/550px-Earn-Free-Gift-Cards-Step-2-preview.jpghttp://pad2.whstatic.com/images/thumb/b/bb/Earn-Free-Gift-Cards-Step-2-preview.jpg/240px-Earn-Free-Gift-Cards-Step-2-preview.jpghttp://d5kh2btv85w9n.cloudfront.net/8/8f/Earn Free Gift Cards Step 2.360p.mp4Earn Free Gift Cards Step 2 Version 2.jpg
During the registration process you should never be asked to provide a credit card number or bank account.http://pad1.whstatic.com/images/thumb/6/60/Earn-Free-Gift-Cards-Step-3-preview.jpg/550px-Earn-Free-Gift-Cards-Step-3-preview.jpghttp://pad2.whstatic.com/images/thumb/6/60/Earn-Free-Gift-Cards-Step-3-preview.jpg/240px-Earn-Free-Gift-Cards-Step-3-preview.jpghttp://d5kh2btv85w9n.cloudfront.net/c/c4/Earn Free Gift Cards Step 3.360p.mp4Earn Free Gift Cards Step 3.jpg
Once you have registered on the website, you will be take through a co-registration. These are additional offers that are presented to you. However, you are NOT required to accept any to join.http://pad1.whstatic.com/images/thumb/b/bf/Earn-Free-Gift-Cards-Step-4-preview.jpg/550px-Earn-Free-Gift-Cards-Step-4-preview.jpghttp://pad2.whstatic.com/images/thumb/b/bf/Earn-Free-Gift-Cards-Step-4-preview.jpg/240px-Earn-Free-Gift-Cards-Step-4-preview.jpghttp://d5kh2btv85w9n.cloudfront.net/5/5f/Earn Free Gift Cards Step 4.360p.mp4Earn Free Gift Cards Step 4.jpg
You are now a member.http://pad1.whstatic.com/images/thumb/2/2a/Earn-Free-Gift-Cards-Step-5-preview.jpg/550px-Earn-Free-Gift-Cards-Step-5-preview.jpghttp://pad1.whstatic.com/images/thumb/2/2a/Earn-Free-Gift-Cards-Step-5-preview.jpg/240px-Earn-Free-Gift-Cards-Step-5-preview.jpghttp://d5kh2btv85w9n.cloudfront.net/5/5e/Earn Free Gift Cards Step 5.360p.mp4Earn Free Gift Cards Step 5 Version 2.jpg
Member earn points or tokens usually be shopping on the site. Shopping is usually the quickest way to earn points/tokens.http://pad3.whstatic.com/images/thumb/c/cb/Earn-Free-Gift-Cards-Step-6-preview.jpg/550px-Earn-Free-Gift-Cards-Step-6-preview.jpghttp://pad2.whstatic.com/images/thumb/c/cb/Earn-Free-Gift-Cards-Step-6-preview.jpg/240px-Earn-Free-Gift-Cards-Step-6-preview.jpghttp://d5kh2btv85w9n.cloudfront.net/a/ab/Earn Free Gift Cards Step 6.360p.mp4Earn Free Gift Cards Step 6 Version 2.jpg
These can be exchanged at preset amounts for gift cards that are good at various retailers such as Amazon, Best Buy, GAP, Red Lobster, Olive Garden, and so on.http://pad3.whstatic.com/images/thumb/3/31/Earn-Free-Gift-Cards-Step-7-preview.jpg/550px-Earn-Free-Gift-Cards-Step-7-preview.jpghttp://pad3.whstatic.com/images/thumb/3/31/Earn-Free-Gift-Cards-Step-7-preview.jpg/240px-Earn-Free-Gift-Cards-Step-7-preview.jpghttp://d5kh2btv85w9n.cloudfront.net/e/e1/Earn Free Gift Cards Step 7.360p.mp4Earn Free Gift Cards Step 7 Version 2.jpg
All sites do have activities that do not require you to purchase anything. Some example activities are taking surveys, consumer research, watching movie trailers and providing your opinion, etc.http://pad2.whstatic.com/images/thumb/1/1e/Earn-Free-Gift-Cards-Step-8-preview.jpg/550px-Earn-Free-Gift-Cards-Step-8-preview.jpghttp://pad2.whstatic.com/images/thumb/1/1e/Earn-Free-Gift-Cards-Step-8-preview.jpg/240px-Earn-Free-Gift-Cards-Step-8-preview.jpghttp://d5kh2btv85w9n.cloudfront.net/9/90/Earn Free Gift Cards Step 8.360p.mp4Earn Free Gift Cards Step 8.jpg
Take part in as many of these free activities until you earn enough points/tokens for those free gift cards.http://pad3.whstatic.com/images/thumb/0/05/Earn-Free-Gift-Cards-Step-9-preview.jpg/550px-Earn-Free-Gift-Cards-Step-9-preview.jpghttp://pad2.whstatic.com/images/thumb/0/05/Earn-Free-Gift-Cards-Step-9-preview.jpg/240px-Earn-Free-Gift-Cards-Step-9-preview.jpghttp://d5kh2btv85w9n.cloudfront.net/9/97/Earn Free Gift Cards Step 9.360p.mp4Earn Free Gift Cards Step 9.jpg

Video

Tips

You are probably asking why websites would give away free gift cards, and this is too good to be true. It must be a scam. It is not a scam, simply because the website can afford to give away these free gift cards because they are making money too.
Though your free activities do not require you to purchase, the website does make money from that activity. There are companies that are willing to pay to hear your opinions, and take part in market research. These points based websites make money from this, and are then able to give you tokens that can be redeemed for those gift cards.
If you are not sure, consult an online fraud watch site, http://www.fraud.org/internet/inttip/inttip.htm

Warnings

A legitimate rewards site will never ask for your credit card or bank information to register. If a site is asking for this information, it is best to leave the site by closing your browser.

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Sources and Citations

Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Earn Free Gift Cards. All content on wikiHow can be shared under a Creative Commons license.

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Amazon Gift Cards

Friday 18 July 2014

How to Shop Online Safely

from wikiHow - The How to Manual That You Can Edit
Shopping online has become a part of our lives but some still worry that their credit card details will be given to the wrong person. Online shopping is certainly here to stay and online security continues to advance. There are arguments that shopping online can be safer than shopping over the phone or even in person, as you never hand your card details over to another person. Just remember to follow these tips to keep your online shopping a safe and secure experience.

Steps

Ensure that you know the identity, location and contact details of the online retailer. There are online companies whose brand name is recognizable, such as Amazon.com. Additionally, many real life stores now include an online retailing arm as part of their retail services and you already know their reputations. It is important, however, to establish the identity of lesser-known online companies who do not have instant recognition or external store status. In this case, it is important to look for the name, company registration details for your country, contact details that include an e-mail, postal address and telephone number and a clear indication of where the company's headquarters is based.http://pad3.whstatic.com/images/thumb/2/21/Shop-Online-Safely-Step-1-preview.jpg/550px-Shop-Online-Safely-Step-1-preview.jpghttp://pad2.whstatic.com/images/thumb/2/21/Shop-Online-Safely-Step-1-preview.jpg/240px-Shop-Online-Safely-Step-1-preview.jpghttp://d5kh2btv85w9n.cloudfront.net/2/23/Shop Online Safely Step 1.360p.mp4Shop Online Safely Step 1 Version 2.jpg
Find out more about a company's reputation. After looking for these signs of identification, it is a good idea to ensure that the company has a good online reputation. Do not assume that just because a store in the real world sells things one way that their online service will be as good. There might be a risk of lacking service back up or returns policies etc. for online purchases that do not exist if you buy direct in the store. Reputation can be checked via searches of the internet for comments from others on consumer review sites. Many reputable online companies allow people to rate their service and products on the site itself, for example computer and camera stores. You can read these reviews for yourself to decide. Another way to determine an online company's reputation is to check for complaints through a consumer affair's bureau, such as the Better Business Bureau. Such organizations can give you more details about a company, including any complaints. In addition, you can always phone or e-mail a company the first time you purchase something and ask questions.http://pad3.whstatic.com/images/thumb/e/e4/Shop-Online-Safely-Step-2-preview.jpg/550px-Shop-Online-Safely-Step-2-preview.jpghttp://pad1.whstatic.com/images/thumb/e/e4/Shop-Online-Safely-Step-2-preview.jpg/240px-Shop-Online-Safely-Step-2-preview.jpghttp://d5kh2btv85w9n.cloudfront.net/b/bd/Shop Online Safely Step 2.360p.mp4Shop Online Safely Step 2 Version 2.jpg
Find out about billing, guarantees and delivery before you buy. Always look for the additional costs and payment details before sending credit card details. Look for:http://pad3.whstatic.com/images/thumb/7/7d/Shop-Online-Safely-Step-3-preview.jpg/550px-Shop-Online-Safely-Step-3-preview.jpghttp://pad3.whstatic.com/images/thumb/7/7d/Shop-Online-Safely-Step-3-preview.jpg/240px-Shop-Online-Safely-Step-3-preview.jpghttp://d5kh2btv85w9n.cloudfront.net/f/f2/Shop Online Safely Step 3.360p.mp4Shop Online Safely Step 3.jpg
- Packaging costs - these should be evident up front
- Delivery costs - these should be evident up front
- Whether you will be billed before or after delivery of the products
- Whether you can track the item from the moment of purchase to arrival at your door - this will help alert you of any hiccups in the delivery
- Whether the product comes with a guarantee or warranty for defects etc.
- How you can return the product if it doesn't work or meet your expectations - look for information on the site about cancellations, returns and refunds. Print off a copy for future reference.[1]
- Who will bear the cost of returning the item (postage, fees etc.)
- If there is a cooling off period for large price items[2]
Read the site's privacy policy. Reputable companies will be open about how they collect data from you and what they do with it. Many now also belong to web-seal approval or trust mark programs that set out guidelines on the treatment of your information. Look for a privacy policy and learn about whether the company uses your information beyond the purchase transaction, for example, to email you with updates or deals etc. or if it passes on information to third party merchants. This is how you can end up getting spam mail if you are not careful. At the end of the day, you must make your own decision about how much information you are prepared to give.[3]http://pad3.whstatic.com/images/thumb/e/ec/Shop-Online-Safely-Step-4-preview.jpg/550px-Shop-Online-Safely-Step-4-preview.jpghttp://pad2.whstatic.com/images/thumb/e/ec/Shop-Online-Safely-Step-4-preview.jpg/240px-Shop-Online-Safely-Step-4-preview.jpghttp://d5kh2btv85w9n.cloudfront.net/b/b9/Shop Online Safely Step 4.360p.mp4Shop Online Safely Step 4 Version 2.jpg
Only use secure websites if you are transferring funds via the site. Once you're happy with the company you are purchasing from, ensure that your credit card details are going to be processed using a secure connection. The most common form of secure encryption is known as Secure Sockets Layer or SSL for short. SSL encrypts data and breaks it up into small pieces so that the information cannot be read by anyone wanting to intercept it. To check that your place of purchase is using SSL or secure technology there are a few things to look out for in your Internet browser:http://pad3.whstatic.com/images/thumb/7/7d/Shop-Online-Safely-Step-5-preview.jpg/550px-Shop-Online-Safely-Step-5-preview.jpghttp://pad2.whstatic.com/images/thumb/7/7d/Shop-Online-Safely-Step-5-preview.jpg/240px-Shop-Online-Safely-Step-5-preview.jpghttp://d5kh2btv85w9n.cloudfront.net/e/e2/Shop Online Safely Step 5.360p.mp4Shop Online Safely Step 5.jpg
- Depending on your browser settings you may receive a message stating that you are entering a secure area. The secure area normally begins on the first page where you enter personal details.
- Most often the address bar in your browser will change from starting with http to https. The "s" indicates the site is secure but note that often you won't see the "s" until you are on the order page itself.[4]
- You can also look out for a padlock symbol in your browser symbolizing the page is secure. The padlock should be closed. If it is open, assume the site is not secure. [5]
- An unbroken key may also be present on a secure website.[6]
Take care when entering information. Be sure to enter the correct details when typing in your order. An incorrect address, amount of items or wrong item code can cause many difficulties. Always review the information before pressing send.[7]http://pad1.whstatic.com/images/thumb/c/c6/Shop-Online-Safely-Step-6-preview.jpg/550px-Shop-Online-Safely-Step-6-preview.jpghttp://pad3.whstatic.com/images/thumb/c/c6/Shop-Online-Safely-Step-6-preview.jpg/240px-Shop-Online-Safely-Step-6-preview.jpghttp://d5kh2btv85w9n.cloudfront.net/6/62/Shop Online Safely Step 6.360p.mp4Shop Online Safely Step 6 Version 2.jpg
Use a credit card with online fraud protection. Just in case all else fails it pays to know the policy for online fraud protection offered by your credit card company. Many credit card companies offer protection against purchases made without your consent and have special clauses to include online purchases.http://pad3.whstatic.com/images/thumb/3/3d/Shop-Online-Safely-Step-7-preview.jpg/550px-Shop-Online-Safely-Step-7-preview.jpghttp://pad3.whstatic.com/images/thumb/3/3d/Shop-Online-Safely-Step-7-preview.jpg/240px-Shop-Online-Safely-Step-7-preview.jpghttp://d5kh2btv85w9n.cloudfront.net/f/f4/Shop Online Safely Step 7.360p.mp4Shop Online Safely Step 7 Version 2.jpg
Install a Phishing Filter. There are various phishing filters, like SmartScreen Filter in Internet Explorer, which will help protect you from phishing sites by warning you when it detects a distrustful website.http://pad2.whstatic.com/images/thumb/b/b2/Shop-Online-Safely-Step-8-preview.jpg/550px-Shop-Online-Safely-Step-8-preview.jpghttp://pad3.whstatic.com/images/thumb/b/b2/Shop-Online-Safely-Step-8-preview.jpg/240px-Shop-Online-Safely-Step-8-preview.jpghttp://d5kh2btv85w9n.cloudfront.net/6/63/Shop Online Safely Step 8.360p.mp4Shop Online Safely Step 8.jpg
Record purchase details. After purchasing your item, always record the details of the time, date, receipt number, and order confirmation. If you cannot print one off, take a screenshot as a form of proof of purchase.http://pad1.whstatic.com/images/thumb/c/c4/Shop-Online-Safely-Step-9-preview.jpg/550px-Shop-Online-Safely-Step-9-preview.jpghttp://pad3.whstatic.com/images/thumb/c/c4/Shop-Online-Safely-Step-9-preview.jpg/240px-Shop-Online-Safely-Step-9-preview.jpghttp://d5kh2btv85w9n.cloudfront.net/5/5d/Shop Online Safely Step 9.360p.mp4Shop Online Safely Step 9 Version 2.jpg
Be aware of email scams designed to part you from your credit card information. Email frauds that are designed to gather personal information such as passwords and credit card details are known as phishing emails. The idea is that thousands or hundreds of thousands are sent out in the hope of reeling in unsuspecting victims and getting them to part with confidential information. The emails appear to be from well-known companies and can look quite convincing. However, legitimate companies, including all banks, will never send you an email with a link requesting your login, password, or credit card details. If in doubt, type the web address of the company it relates to directly into the browser rather than following the email link.http://pad2.whstatic.com/images/thumb/b/b8/Shop-Online-Safely-Step-10-preview.jpg/550px-Shop-Online-Safely-Step-10-preview.jpghttp://pad1.whstatic.com/images/thumb/b/b8/Shop-Online-Safely-Step-10-preview.jpg/240px-Shop-Online-Safely-Step-10-preview.jpghttp://d5kh2btv85w9n.cloudfront.net/7/7b/Shop Online Safely Step 10.360p.mp4Shop Online Safely Step 10.jpg

Video

Tips

Never send your credit card details through non-secure online methods such as via email. Such methods will offer little protection.[8]
Some sites keep a record of adverse reports made about companies. A US site is the National Fraud Information Center (US).
Another security feature that credit card companies are using is to create another level of security by adding an additional password. An example of this is Verified by Visa or Mastercard Secure Code. This is an optional feature so only offers support with selected websites or payment processing systems. If you activate the code and shop on sites that carry the logo, the check out process will require the password you set up to authorize your purchase.
Credit cards tend to offer more protection than debit cards as they don't directly remove funds from your own bank account. If a transaction goes under investigation or proves to be fraudulent, you may never end out of pocket with a credit card providing your card issuer provides protection.
If you are buying from another country, check such matters as the currency that you are paying in, exchange rates and the possibility of sales duties or taxes being levied on your purchase when it reaches you.[9] Also be sure that what you purchase from another country is legal in your country.
With first-time purchases, if you are unfamiliar with the site, you may want to test it with an inexpensive purchase to begin with.[10]
An increasing number of online stores now request a CVV or card verification number when making a purchase. The CVV code is the small code shown on the signature bar on the back of your card. Normally the last 3 digits of the code are required. This is to prevent someone who has managed to get your name; card number and expiration date from being able to make purchases using your card.
Take advantage of one-time-use *virtual credit cards offered by many card issuers.

Warnings

If your internet certification process warns you to be careful of a site that might be falsely taking your confidential details, take heed.
Alert your local police, consumer watchdog, and/or relevant chamber of commerce to websites failing to deliver what they promise or not using secure credit card processing so they can warn others.
If you receive suspicious emails, do not open them or click on any of the links.
Don't buy from retailers who will not give out their contact details or who do not give you satisfactory responses to your queries.
Keep your bank account details to yourself.
Never allow open-ended credit charges. Always agree on the total that is going to be on your credit card.

Related wikiHows

Sources and Citations

http://www.click4credit.com.au/credit-card-articles.php - Article Source
Better Business Bureau
How Will You Use Your Card (UK)
American Bar Association, Safeshopping.org

↑ econsumer.gov, Online Shopping Tips
↑ Consumer.gov.au, Dos and Don'ts of Electronic Shopping
↑ Privacy Rights Clearinghouse, Fact Sheet 23: Online Shopping Tips
↑ Privacy Rights Clearinghouse, Fact Sheet 23: Online Shopping Tips
↑ Privacy Rights Clearinghouse, Fact Sheet 23: Online Shopping Tips
↑ Privacy Rights Clearinghouse, Fact Sheet 23: Online Shopping Tips
↑ ABA, Safeshopping.org
↑ econsumer.gov, Online Shopping Tips
↑ econsumer.gov, Online Shopping Tips
↑ Privacy Rights Clearinghouse, Fact Sheet 23: Online Shopping Tips

Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Shop Online Safely. All content on wikiHow can be shared under a Creative Commons license.

Thursday 17 July 2014

How to Lower Blood Pressure

from wikiHow - The How to Manual That You Can Edit
High blood pressure is also called hypertension, a condition where the pressure that moves blood through the arteries is accelerated. High blood pressure may cause blood vessel damage, which increases the risk for heart attack, heart disease, stroke and kidney failure. If you have high blood pressure, you can try to control it through diet and lifestyle changes. If you cannot decrease your blood pressure after making lifestyle changes, medication may be necessary.

Steps

Lowering Blood Pressure Through Diet

Get familiar with the DASH diet. Dietary Approaches to Stop Hypertension, otherwise known as DASH, is a diet developed by doctors to aid people suffering from high blood pressure. The DASH diet recommends servings in broad food categories based on either 1,600, 2,600, or 3,100 calories per day, with a heavy focus on grains, vegetables, and fruits.[1] Some examples of DASH include:
- Eat seven or eight servings of whole grains daily. You can get more whole grains in your diet by eating whole wheat bread, dry cereal, wheat pasta or brown rice.
- Eat four to five servings each of fruits and vegetables of each daily. It is fine if you have some in the form of juice, cooked or canned, but be sure to eat some raw produce.
- Choose lean meats, like poultry and fish, and limit them to two daily servings of 3 ounces or less.
- Cut back on fats and oils. Limit fats and oils to 2 or 3 tablespoons a day, and cook with oils that are low in saturated fats. These include canola and extra virgin olive oil. Also choose low-fat condiments and spreads whenever possible.
- Keep sweets under five servings a week. When eating sugar, jellies or jams a serving is a tablespoon. Choose low-fat sweets or fat-free candies, such as jelly beans, and limit yourself to a single serving.
- Snack on four or five servings of nuts or seeds each week. A serving size is approximately 1/3 cup of nuts or a tablespoon of seeds.
Start to change your eating habits. Regardless of whether you choose to implement the DASH diet in your life, there are other small tweaks that you can use in order to reduce blood pressure. Here are some things that you can do in and outside the kitchen in order to help any change you commit to stick:
- Keep a food journal. Write down everything you eat, no matter how little or infrequently.[2] Keeping a food journal will do two things. First, it will help you determine how well or poorly you've stuck to your game plan. Second, it will shed light on what and how much you eat, which can be incredibly illuminating.
- Shop for items that only on your shopping list. Make a shopping list before going to the grocery store. When you get there, only buy the items that are on your list. This will help cut down on the impulse-buys — healthy or not — that dog us all.
Put the kibosh on sodium. In the scientific community, salt has been linked to high blood pressure for many years now.[3] Eating salt reduces your kidney's ability to process water, which in turn causes a buildup of water — and pressure — in your arteries.[4] Although you don't have to eliminate salt from your diet completely, it's a good idea to cut down. Here are some tips you can use:
- Keep salt intake at or under 2,300 milligrams (mg) per day. Track in your food journal just how much salt you eat during the day, and make sure to stay under this level.
- Stay away from processed foods. Processed foods like chips, fast food, and frozen meals can contain an unhealthy amount of salt. Stick with meals you cook for yourself instead.
- Try, as much as possible, to not add salt to your meals. Even small amounts of salt will quickly push you over your 2,300 mg limit quickly. Substitute herbs and spices for salt to make up for flavor instead.
Get more potassium into your diet. Potassium can help counteract the effect of sodium on your arteries, thereby reducing blood pressure.[5] Although it's certainly possible to get your recommended amount of potassium through supplements, the better vehicle for absorption is actually food. Potassium-rich foods include bananas, tomatoes, lentils, kidney beans, dried apricots, salmon, and carrot juice, among others.[6]
Don't stress if you fall off the wagon. Starting the DASH or a DASH-like diet can be daunting, especially if you're not used to it. There will probably be times when you consciously or unconsciously slip up and end up eating a super-salty meal, or something decidedly un-DASH-like. And that's okay. Don't punish yourself for mistakes like these. Admit your mistake, get back on the wagon, and commit yourself to several days, or a week, of guilt-free eating. Ultimately, you'll be more successful at lowering your blood pressure if you learn to enjoy your DASH routine.

Lowering Blood Pressure Through Lifestyle Changes

Maintain a healthy weight to decrease your chances of high blood pressure. Blood pressure rises with body weight; in general, the lower your weight, the lower your blood pressure. Sticking to a heart-healthy DASH diet will help you slim down, but diet should also be coupled with exercise to take full benefit of your body's ability to lose weight.
- Set yourself an initial goal of losing 10 pounds. Losing just 10 pounds will help lower your blood pressure significantly.[7]
- Losing weight has the added benefit of making any blood pressure medications you take more effective.[8]
- Pay attention to your waistline in particular. Men who have a waistline of 40 inches or more are at greater risk for hypertension; women who have a waistline of 35 inches or more are at greater risk for hypertension.
Exercise regularly. Live a physically active life to lower your risk for high blood pressure and heart disease. If you have hypertension, exercising can lower your blood pressure significantly; if you have prehypertension, exercise can help you avoid getting full-blown hypertension.
- Get 30 to 60 minutes of exercise at least five days a week. You can engage in ordinary activities, such as cleaning the house, raking leaves and shoveling snow. You can also engage in more structured exercise such as swimming, jump roping, running or playing sports.
- Walk at least 15 minutes a day. Find excuses to walk instead of to drive. Walk up the stairs instead of taking the elevator. Walk to the corner store instead of driving (especially if you're getting ice cream). Increase the length of your daily walks in five-minute intervals until you are walking 40 minutes daily, plus additional exercise.
Cut down your alcohol intake. In small amounts (a glass of wine, or a beer, a day), alcohol can be beneficial to your health. But in larger quantities, it loses it's beneficial effect. Try to limit your alcohol intake to no more than two drinks a day. Too much alcohol will increase blood pressure, and the extra calories in the drinks contribute to weight gain.
- Stay away from binge drinking. Defined as more than 4 alcoholic drinks in quick succession, binge drinking can have disastrous effects on your blood pressure, pushing it to unhealthy levels.
- Taper off slowly if you drink regularly. If you regularly drink alcohol, then going cold turkey probably isn't going to cut it for you. Taper down your daily number of drinks — by one drink per week, for example — until your under the 2-drink threshold.
Cut down on tobacco products. Smoking cigarettes, lipping chew, and using other tobacco products will have an adverse effect on your blood pressure. Find an excuse to quit cold turkey (although you don't need an excuse) or slowly kick your habit with the help of medical professionals and friends.
De-stress. Scientists aren't yet sure whether there's a direct link between stress and high blood pressure, or whether stress triggers overeating, smoking, or lethargy, which in turn cause high blood pressure.[9] Either way, there's a link, and it's a link you want to avoid.
- Identify stressors. Identify triggers or situations which may lead to stress beforehand. If possible and productive, avoid them in the first place. Often, understanding that something is likely to lead to stress can help combat it.
Curb your caffeine habit. Caffeine causes a temporary but striking spike in your blood pressure. Although it's unclear how caffeine causes this increase, scientists know that people who regularly drink caffeinated beverages have a higher average blood pressure than those who abstain.[10] Caffeine is particularly harmful to blood pressure levels if you are overweight or over 70 years old.
Try meditating, not medicating. In 1995, one study asked African-American men with high blood pressure to separate into two groups. One group would try transcendental meditation (TM), the other would try progressive muscle relaxation. Both groups would have their blood pressure measured afterward. The study found that the TM group had significantly lowered their blood pressure — twice as much as the muscle relaxation group: Systolic blood pressure fell by more than 10 points and diastolic pressure fell by more than 6 points.[11]

Tips

Limit the amount of salt and sodium in your diet. Studies have found that diets that contain less than 1,500 mg of sodium can decrease blood pressure.

Warnings

Quit smoking if you have been diagnosed with hypertension. Although smoking does not cause high blood pressure, it injures blood vessels and increases the chance your arteries will harden. Smoking is bad for everyone, but especially for those who have hypertension.

Related wikiHows

How to Raise Blood Pressure

Sources and Citations

Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Lower Blood Pressure. All content on wikiHow can be shared under a Creative Commons license.

Measure Blood Pressure

The Blood Pressure Solution - Lower High Blood Pressure Naturally! !

Health and Fitness

Thursday 4 September 2014

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Saturday 19 July 2014

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