Fight fatigue & tiredness

 Control your weight
 Tips to help you sleep
 Exercise your brain 
 Exercise your body
 Avoid constipation
 Supplements benefits/risks?
 Avoid cancer 
Lower cholesterol 
 Lower blood pressure
 Micro-nutrient testing
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Healthy blood pressure  

A rise in blood pressure is called hypertension. There are some medical conditions with can increase the blood pressure such as steroid intake, kidney failure or some hormonal imbalances. If there is no apparent cause then it is called essential hypertension. 

The level of blood pressure, and the risks it can cause the individual in terms of heart disease and stroke, depends on other risk factors such as diabetes, activity levels, weight and smoking history. 

The normal blood pressure is around 120/70 but a diastolic above 90 mmHG is considered by many to be a level to start being concerned but does not necessary mean you have to rush into medication. There is a a great deal of evidence to show that lifestyle measures can reduce the blood pressure and certainly reduce the overall risk of disease even if the blood pressure does not significantly fall:

 Lifestyle tips to lower your blood pressure

Exercise regularly

  • What ever you eat unless you are underweight, expend more energy that you take in

  • Be more physically active on a daily basis

  • Avoid period of little movement (unless sleeping)

  • Exercise vigorously for > 3 hours a week

Avoid being overweight 

  • If you are sedentary eat less

  • If you are exercising regularly you can eat more

  • Do not be afraid to skip a meat

  • Try not to snack between meals

  • Try not to eat 3 hours before bedtime

  • Avoid biscuits cakes, sweets and muffins

  • Avoid hard cheese, cream and butter

  • Avoid processed meat pies, pork pies sausages pastries and burgers

  • Avoid processed fatty foods containing coconut or palm oil

  • Choose lean cuts of meat and chicken without skin

  • Cut the fat off meat

  • Use semi-skimmed, skimmed or soya milk, rather than full-fat or condensed

  • Choose low-fat yoghurt and cheese

  • Cut down on deep-fried snacks Ė crisps, pakoras, samosas, bhajis

  • Cut down on fatty chips

  • Eat less bread and more rice, quinoa etc

  • Donít eat hash browns or batter on the fish from fish & chip shops

  • Cut down on, desserts, creamy foods and chocolates

  • Avoid curry dishes containing ghee

  • Consider nutritional testing as you may have an associated micro-nutrient imbalance

Reduce salt intake

  • Do not add salt to food being cooked
  • Remove salt from your table and do not add to cooked food
  • Avoid salty foods and restaurants

Stop smoking

Reduce alcohol intake

Try to get a regular sleep pattern

Measure for essential fatty acids

A deficiency or an excess of micro nutrients such as
 - Vitamins,
- Antioxidants
- Enzymes
- Essential minerals 
- Fatty acids
can lead to an increase risk of cancer and chronic illnesses. You can now measure you body's levels and empower yourself you correct your levels through diet or if necessary selected supplements
 ...read more / order



Read more about preventing, coping with and surviving cancer: Lifestyle and Cancer - the facts addresses the evidence behind practical lifestyle choices which confront us on a daily basis.  It is only based on published facts, dispelling myths and hearsay guiding readers to a natural healthy and fulfilling lifestyle. This edition  has been extensively updated in response to new international research and positive feedback from readers and is now supported by a foreword from Paula Radcliffe ...read more / order online

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