| How to Transfer Cassette Tape to Computer Posted: 09 Nov 2016 04:00 PM PST Audio cassettes opened up a world of portability unimaginable in the days when they were first introduced. You could listen to them in your room, in the car, or even on your Walkman while jogging. However, cassette tapes have since been replaced by more convenient music players, including MP3 players. Audio cassettes also deteriorate or get "eaten" by tape players, and cassette decks are becoming increasingly rare. All is not lost, though: it is possible to transfer audio from cassettes to your computer, where it can be stored in formats such as WAV and MP3 or can be burned to CDs.
EditPreparing to Record - Gather your materials. In addition to a cassette deck and a computer, you will also need a cable that connects your cassette deck to the line input on your computer. The particular bits you will need depend primarily on your cassette deck. See the Things You'll Need section below for a comprehensive list of options.
 - Almost all cassette decks have a 3.5mm headphone jack. If your computer has a headphone jack, you will need a cable with a 3.5mm stereo plug on each end, or a cable with suitable adapters so that both ends have a 3.5mm stereo plug.
- Many cassette decks have unbalanced line outputs. You'll recognize those as having red and white plastic rings. You will need a cable with two RCA plugs on one end, and a 3.5mm plug on the other. You can also use adapters.
- High-end cassette decks may sport balanced line outputs, with dual 3-pin XLR-F connectors or balanced 1/4" phone jacks. For these, you will need cables that have XLR-M or a 1/4" phone plug on one end, and plugs to match your computer sound input hardware on the other end. If you're using a balanced-output cassette deck, it's likely your computer sound hardware has balanced inputs. If not, you will need an adapter to turn your balanced signals into unbalanced ones. Consult with your local audio supply store for the best fit for your hardware setup.
- Connect to a headphone jack. Plug one end of your cable into the headphone jack of your cassette deck, and the other to the line input (not microphone input) of your computer. Most line inputs are blue with what looks like arcs or waves spreading outwards above it. They are usually next to the speaker/headphone output (green) and the microphone input (pink). If you will be using Audacity, make sure it's set to "line input" by clicking on the menu next to the microphone icon.
- Make sure the plugs are inserted completely and are secure, or the sound won't be clear.
- If your PC or laptop does not have a line-in, you may also be able to use the microphone-in port. Note however that the microphone-in port is probably monophonic, not stereophonic.
- Connect to the line output jacks. Connect the red and white RCA plugs on the cable to the matching red and white jacks on your cassette deck or receiver. (Note that some receivers have a special "recording output," which is fine to use as well—it delivers the same output levels as the line out of a cassette deck). Insert the 3.5mm plug into the line in jack on your computer.
- Make certain the plugs are inserted completely and are secure.
- If your PC or laptop does not have a line-in, you may also be able to use the microphone-in port. Keep in mind however, that the microphone-in port is usually monophonic, not stereophonic.
- Connect balanced line outputs. Plug in the XLR or phone plugs into the left and right outputs, and the other end of the balanced cables into your computer's sound input. If you are plugging into an unbalanced 3.5mm line input jack, you will need an adapter that converts the balanced outputs to unbalanced outputs, and matches the connector of the line input of your sound card.
- Note: under no circumstances connect your speaker outputs to any input of your sound card. This will, in all likelihood, destroy your sound card, and could possibly damage your amp as well.
- Check your sound input levels. In order to get the best recordings, you will want to ensure that you have just the right amount of signal coming in. Too loud, and your sound will be distorted. Too quiet, and there will be a lot of hiss and muffled sounds.
- Set your input and adjust levels on a Windows PC. Open the Sound control panel by clicking the Start button, then clicking Control Panel. Type "sound," and then click Sound in the results.
- Click the Recording tab, then click Line In, then click Set Default.
- Click Properties, then click on the Levels tab. Move the volume slider to the right to increase the recording volume, then click OK. When you're returned to the Sound dialog box, click OK.
- Set your input and adjust levels on a Macintosh. Open the Sound control panel in System Preferences. Click on the Input button at the top of the window, and ensure that Line In is selected in the list.
- Set the Input volume control in the Sound control panel to about 75%. Set the headphone output of your cassette deck to 0.
- Locate a loud passage on the tape you're going to record from, then press "Play" on your cassette deck. Keep an eye on the meters as you slowly increase the output volume on the cassette deck. When the meters in the Sound control panel are flashing regularly around 80% (about 12 "LEDs" lit), you have a good recording level. If you need more level after the cassette deck output is at maximum, increase the Input volume in the Sound control panel. If you need less volume, reduce the level from the recorder. This will give you the cleanest signal overall.
- Note: unless you have a very high output from your headphone jack, there is little risk of damaging your sound card using this method. By setting the output of your cassette deck to zero, then increasing gradually, you ensure that your sound card is not damaged.
- Determine what software you will use. This will depend on how many cassettes you want to convert, how good you want the quality to be, and how you plan on playing your recordings on the computer. This article will cover basic sound recording, such as Audacity and QuickTime, as well as professional sound recording apps.
EditUsing QuickTime on Your Mac - Consider getting QuickTime. It's easily available, well-supported, and is an excellent choice for doing basic, high-quality conversions. There are no frills, and has relatively simple editing capabilities, which means it's super easy to use. That makes it a great option if you're bringing lectures, audio books, or other long, unbroken blocks of audio.
- For Macintosh users, QuickTime X, which ships with OS X 10.6, 10.7, and 10.8, is able to record external sources.
- For Windows (and older versions of the Mac OS), QuickTime 7 Pro is available for purchase from Apple. Start with this link: http://www.apple.com/quicktime/extending/ then pick the OS that is applicable to you.
- Whether you use QuickTime Player X, or QuickTime Pro, it's the same process when you're ready to record.
- Make sure everything is connected. Ensure that your tape player is plugged in, and that you have set the levels properly. If any cables are loose or insecure, your sound won't have very high quality.
- Launch QuickTime Player and select "New Audio Recording" from the File menu. This will open a simple control strip (QuickTime X) or preview window (QuickTime Pro).
- Begin your recording. Press the red button in the middle of the control area, then press the play button on the cassette deck.
- Press the button again when you are finished recording, then shut off your cassette deck. Your file will be automatically saved to the desktop.
- Save the file to a new location. When you finish recording, your file will be automatically saved to the desktop. You may prefer to save the file in a new location, such as a special folder. How you do it will depend on what version of QuickTime you are using.
- If you are using QuickTime Player X: click on the menu on the right side of the control strip to select a different destination for the file.
- If you are using QuickTime Pro: choose a different default location in the Recording pane of QuickTime Player Preferences.
EditUsing Sound Recorder on Your PC - Take advantage of Sound Recorder. Every PC ships with Sound Recorder, and for a free little utility, it's become quite useful. There are no frills, which means it's super easy to use, and also completely basic when it comes to editing. Like QuickTime Player X, it's a great option to use if you're bringing lectures, audio books, or other long, unbroken blocks of audio.
- Launch Sound Recorder. Click the Start button, and in the search box enter "Sound Recorder." In the list of results, click Sound Recorder.
- Start your recording. Click "Start Recording," then press the play button on the cassette deck.
- Stop your recording when you have recorded what you wanted. Press "Stop Recording," then press the stop button on your cassette deck.
- Enter a file name for the recorded file, then click "Save." After this, you can use other editing programs to further enhance our recordings, such as trim off silences, enhance the sound, etc.
EditUsing Audacity - Open up Audacity. If you do not have it, then you will need to download it. Audacity is a free, open-source application that is loaded with features and capabilities. It's also far more flexible than many commercial applications!
- Set the sound input in Audacity. Make sure it's set to Line Input by clicking on the menu next to the microphone icon.
- Press the "Record" button, then press "Play" on your cassette deck. The record button is shaped like a red dot. The recording my take a while, so consider doing some other tasks in the meantime.
- To avoid forgetting about your recording, run a reverse line out of the computer back to your stereo system's room speakers. You have to click the monitor box in Audacity for this to work. This way, when the cassette is done recording, you hear the room go silent, and you can rush over and click the stop recording button in audacity.
- Press the "Stop" button, then stop your cassette deck. When you are done recording, stop both the recording and the cassette player. The stop button in Audacity is usually shaped like a gold square.
- Edit your audio for best results. Trim silences, normalize so you get maximum volume, break into tracks, etc. For more information on using Audacity, click here.
- Consider using the LAME plugin to export your music to MP3 format. This will allow you to edit the metadata of the MP3 for things like: track, author, decade, album, etc. It will allow music players, like iTunes and Android, to recognize what kind of MP3 it is, such as: country, jazz, and what era , 70's, 80'.
EditUsing a Professional App - Use a professional app. For even greater flexibility and professional cleanup, there are a number of apps ranging from about $50USD to over $500 USD. The details of operation vary, but they all follow the same essential process as even the most basic sound recorder:
- Make sure that Line Input is selected in the software setup.
- Make your recording. Press record in the software and hit the play button on the cassette deck. Record your piece, then press the stop button in the software, and finally the stop button on the cassette deck.
- How you start and stop recording in the software will depend on the program itself. Each one will have a slightly different layout.
- Edit your audio. The benefit with professional apps is that they allow you to split your audio into regions (for CDs) and perform many professional mastering functions using high-quality plugins.
- Options in the professional category include Sound Forge by Sony—an excellent choice for this type of work—as well as PolderbitS and Cubase on the PC, Garage Band and Logic Pro on the Mac, and ProTools on either.
EditFinishing Your Recorded Audio (Mastering) - Record a small amount at first. Before you transfer your entire tape collection over to your hard drive, make sure you're getting a good recording. Record what you did, then give it a listen. If you set up your signal chain correctly, you should have a fairly clean digital copy of your old analog tapes.
- If the recording is too quiet or too noisy (the music is quiet but there's lots "fuzzy" noise), the output was too low and the recording did not have enough signal to offset the noise.
- If the recorded sound sounds like it's being played through a broken speaker or a meat grinder, your recording was too loud, and the sound's distorted. Back off the output level from the tape player, and try again.
- Edit your recording. You may not need to do any editing, but if you want to cut out silences, erase some tracks, or change the volume, for example, most sound recording programs will allow you to do so. This procedure is quite complex if you have no experience with sound editing, and is beyond the scope of this article.
- When editing, it is a good idea to keep the original file as a backup and change the names of edited files when you save them in case you find you made a mistake. When you're sure you like the edited file, you can delete the original to save drive space on your computer.
- Normalization. Once you have a basically good recording, you can improve it through judicious use of software tools. Chief among those is Normalization. Basically, it works by making sure the loudest peaks are at or near 100% of full scale—when all the meters are lit (or 0dB, depending on your metering).
- Apply compression. This is not something you will use for every recording you make. It can render a lot of music lifeless. It works by keeping the loudest sounds about where they started, and bringing up the level of the quieter passages. You lose the difference between the highs and lows—or dynamics—and in return, you get an apparently louder recording. When listening at home, this isn't necessarily desirable, but if you're making a CD for your car, it can be very useful.
- Equalize (EQ) the audio. Depending on your speakers, how they're set up, and the quality of your overall playback system, adjusting the EQ to taste can be helpful. A word of caution, though: like compression, "good" EQ is subjective. While you may adjust the EQ so it sounds great on your system. But if you loan your CD to a friend with a different speaker system, it may come out sounding thin, or muffled, or honky, or just plain wrong.
- Always work with a copy. Once you've gone through the trouble of converting your old cassettes, Make saving a copy of your recording the first thing you do before you start doing destructive edits (normalization, EQ, compression, etc.)
- For the reverse operation—transferring digital sound to tape—simply use the same cable setup, but plug one end into the cassette deck's microphone or line in jack, and the other end into the computer's line out, headphone, or speaker jack. Hit record on the cassette deck, then start the songs playing on the computer. Start with a low volume setting and adjust for good quality sound, then rewind and start over the recording at that volume level.
- You may not need to buy recording software. Advanced sound recording and editing software may come with your sound card. Otherwise, you can find many good freeware programs on the internet for recording, editing, and changing formats of audio files. It is important that before you start, read the help manual for the recording and editing software.
- The audio file you create may be in the native PC sound file type: WAV (".wav") format. You can play it with almost any audio software. These files, however, are about 10 times larger than the equivalent file in MP3, so you may want to compress them to MP3 if size is more important than sound quality. Your sound recording or media player software may have this function built in, or you may need to get additional software. Fortunately, you can get such conversion software free online, such as Audio Grabber which will record straight to MP3 (link below).
- To improve the source sound from tape—especially cassette tape—adjust the azimuth. Listen in mono and slowly adjust the azimuth screw on the play head on your cassette deck until you hear sound with the maximum treble. You may need to move it a little left and right initially to get a feel of how the sound changes and which setting gives you the best high frequency playback.
- When making your recordings, consider using a Noise Reduction. Not all recording programs have this, but it is a nice way to help with the audio quality.
- You may need to set your sound card to allow recording from the line-in port. You can do this in Windows from the volume control in the system tray (near the clock). Double click the volume icon, then in the window that opens, click Options, then Properties, then Recording, then click OK. Make sure the line-in box is selected.
- Don't throw out old cassettes or cassette decks because they are rare and becoming valuable.
- Before deciding to undertake this operation, please read the comments (click on the "Discuss" tab), especially the comments regarding the quality of results for music cassettes.
- Don't throw away the cassette. Always keep your master copy. You will need it when your hard drive crashes, or you find there was a glitch in your transfer, or when your next new computer can record it better. It also gives you the copyright to your copy you have just made.
- Uncompressed audio files are very large. One cassette tape may take hundreds of MB, so make sure you have enough space on your hard drive.
- Attempting to transfer cassettes using a boombox or portable stereo to play the cassettes may result in recordings of poorer quality than expected.
- Unless you are using specialized, expensive equipment, you may not get the results you hoped for. Worst case, you could damage your computer.
- Be cautious about what kind of cable you use. Cheap cables often lack electronic shielding. If your cable isn't up to par it will record the buzz of your computer fan as well as the analog audio.
- Your results, especially for music cassettes, will depend on a number of factors: the quality and condition of your tapes, your cassette deck, your computer and A-D converters (or sound card), your connecting cable, and the level of your knowledge and experience in sound editing.
- Start with a very low volume on the cassette deck or stereo, as your computer's input circuitry can be damaged by high-level input.
- Some recording software will instruct you to turn up the volume on your cassette deck. As you could damage your computer, use extreme caution and get expert assistance if you are inexperienced.
- Take care not to violate copyright laws with your recordings. Cassette tapes may be old, but the copyright is usually still enforceable. Keep these recordings for your own enjoyment; don't sell them to make money.
EditThings You'll Need - A computer with a sound card that has a line-in jack
- Sound recording software.
- A cassette deck with either audio RCA line output jacks or a 3.5mm stereo headphone or line-out jack.
EditStandard Setup - Double-ended 3.5mm stereo cable
- 3.5mm adaptors (if needed)
EditUnbalanced Setup - 3.5mm Stereo to RCA Dual Audio cable
- 3.5mm mini-connector adapter (if needed)
EditBalanced Setup - Balanced XLR phone plug (option 1)
- Balanced 1/4-inch phone plug (option 2)
EditRelated wikiHows
EditSources and Citations (http://www.audiograbber.org/
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| How to Prevent Hypertension Posted: 09 Nov 2016 08:00 AM PST Hypertension, or high blood pressure, is often undiagnosed because there are usually no symptoms; however, hypertension can lead to serious conditions like heart disease, kidney disease, or stroke, since an increased workload for the heart can cause arteries to thicken.[1] Whether you have high blood pressure already (more than 120/80), or wish to prevent it in the future, it's easy to do both by paying attention to your diet and maintaining a healthier lifestyle. EditEating Healthy - Eat plenty of fresh fruits and vegetables. Fresh produce generally has a low calorie density, meaning you can eat a lot of them and fill up without ingesting too many calories. [2] Have four to five servings of vegetables each day. One serving is 1 cup of leafy greens, ½ cup of cooked veggies, or 6 ounces of vegetable juice. In addition, eat four to five servings of fruit a day.
- Fresh produce is always best, but you can also have frozen fruit and veggies or even dried fruit (just watch for added sugar).
- Try veggie chips instead of regular potato chips. You can make your own at home with just a baking sheet and a little olive oil. Kale chips are an excellent choice, and much cheaper to make yourself than to purchase.
- Add fresh fruit to your oatmeal or cereal in the mornings. Or make a smoothie with frozen fruit and yogurt or milk. If you have more time to cook, try an omelet with your favorite sliced veggies.
- Double the amount of vegetables in recipes for soups, salads, and casseroles.[3]
- Choose whole grains. White flour is basically sugar when digested. Instead of white bread and pasta, choose whole grain versions made with wheat, oats, brown rice, barley or rye. Whole grains offer nutrients that aren't found in most fruits and vegetables, and eating three servings daily can substantially reduce your risk of heart disease.[4]
- Try brown or wild rice instead of white rice. It's better for you and adds a lot of flavor.
- Choose whole-grain cereals for breakfast, or switch to oatmeal some days.[5]
- Read packages to look for foods with a whole grain as the first ingredient, or at least 8 g of whole grain content per serving.[6]
- Cooking pasta al dente is a better health option as it takes longer to digest and functions as a good source of fiber in the diet.[7]
- Lower your salt intake. Eating too much sodium can cause high blood pressure and damage arteries. You should have no more than 2,300 mg of sodium a day.[8]
- Buy fresh meats instead of packaged ones, like lunch meat. These typically have a lot of added sodium.
- Choose plain frozen vegetables instead of those with sauces or seasonings, and add your own flavors when you cook them.
- When eating out, request dishes to be prepared without added salt.
- Find healthy proteins. Choose skinless chicken or turkey and ground beef that is at least 90% lean. Seafood and fish are great choices for protein, often easy to prepare, and leaner than meats. Vegans should include legumes, peas, nuts and seeds in their diet for adequate protein intake, and vegetarians can eat more eggs, too.
- Try quinoa in soups, tossed with vegetables or in salads.[9]
- Make sure you prepare them in healthy ways, too, like grilling, poaching, baking or roasting, instead of frying in oil.[10]
- One serving of meat is 3 to 4 ounces, and you should have two or less each day.[11]
- Red meat is ok to eat on occasion, but not everyday. Skinless poultry or fish are less fatty and generally healthier for people with hypertension.
- Drink eight to ten 8-ounce glasses of water daily. Dehydration can contribute to hypertension because it makes the body retain sodium.[12] Drinking plenty of fluids also helps flush toxins from the body. Drink more than this if you live in a hot climate and when you exercise.
- The amount of water each person needs is very individual. Elderly people generally need less than eight glasses a day, while overweight people need more water to help digestion and flushing toxins. Add one extra glass for each 25 lbs over your ideal body weight.[13] Drink when you are thirsty and drink until you are not anymore, and you are probably getting enough.
- Increase your water intake gradually if you do not currently drink much. This will prevent placing high stress on your kidneys.
- When exercising, you need more. Drink 2 cups of fluid two hours before exercising, and water every 15 minutes while exercising.
- Eat more foods containing potassium. The DASH (Dietary Approaches to Stop Hypertension) diet recommends getting 150% more potassium than the typical American diet. Potassium is naturally found in potatoes, sun-dried tomatoes, kidney beans, bananas, avocadoes, fish, and milk.[14]
- Eating five servings of fruits and vegetables a day will provide enough potassium to help lower your blood pressure.[15]
- Avoid potassium supplements if you have kidney disease or take blood pressure medicines. Increasing your potassium intake sharply could be harmful in these cases, so ask your doctor for advice on how to add more to your diet naturally and safely.
- Avoid sugar. One tablespoon of sugar or jam and 8 ounces of sugary beverage both count as one serving. Don't have more than five servings per week.[16] Start reading packages to look for added sugars and choose regular versions of snacks instead of low-fat versions, which often have even more sugar to make up for less taste.
 - Drink flavored sparkling water instead of soda. There are many brands and flavors available and often they are calorie-free. Or, add some fresh fruit, herbs, and/or vegetables to regular drinking water to make it more fun. Mint and cucumber taste great together, as do watermelon and basil.
- Eat fruit with a spoonful of whipped cream for dessert instead of ice cream or pies. The natural sugar in fruit is much better for you and digests slower in your body. This is also an easy way to increase your intake of fresh produce, but make sure to leave skins on since they contain most of the plant's fiber.
- There are 56 different names for sugars used in lists of ingredients (including dextrose, lactose, malt, sucrose, sorbitol, cane juice, rice syrup, molasses maple syrup, corn syrup, and glucose). If one is the first ingredient, or more than one type of sugar is included, choose something else. Manufacturers used various names to hide the total amount of sugar used so that it isn't the first ingredient listed.[17]
EditLowering Risk Factors - Check your blood pressure regularly. You should have it checked at the doctor's office every two years starting at age 20 if it is below 120/80. If it is higher than that, your doctor may recommend coming in more often.[18] If you have high blood pressure at the doctor's office, you can buy a blood pressure monitor to use at home from most drug stores and pharmacies. Daily monitoring can help your doctor know if treatments or lifestyle changes are working.[19]
- Chart your blood pressure readings to look for changes or patterns.
- Don't rely solely on a home monitor. These are made to be used in conjunction with screenings by your health care provider.
- Do not adjust or stop taking prescribed medicines even if your home monitor shows a decrease in blood pressure without discussing it with your doctor first.
- Pregnant women and the elderly should always monitor their blood pressure at home in addition to visiting their doctor regularly.
- Exercise at least 2 ½ hours each week.[20] Exercise not only firms, tones and helps weight loss, but it also relieves stress and tension that can be harmful and contribute to hypertension.
- Walking is an excellent way to start an exercise program, as you can start out slowly. If you're a beginner exerciser or haven't exercised in a while, try walking for 10 minutes at a time. Slowly build up to walking for longer periods of time, from 30 to 50 minutes.
- If walking is painful, try low-impact exercises like swimming or using a stationary bicycle.
- Enroll in an aerobic or Pilates class to firm and tone your muscles.
- Try kickboxing or Krav Maga to learn self defense while becoming more fit.
- Include strength training two to three times weekly, as this can help build muscle and stability.
- Lose weight, if needed. People who are overweight have a higher risk of being diagnosed with hypertension, and even losing ten pounds can take some strain off your heart.[21] Eat a healthy diet by following standard nutritional guidelines and exercise most days of the week to lose weight gradually and safely.
- You may need to count calories everyday to make sure your intake is less than your caloric output, but ask your doctor before drastically restricting calorie intake. Eating just 500 calories less daily can help you lose one pound a week.[22]
- Avoid crash diets and severe calorie or food group restrictions, since such diets cause added stress to the body instead of relieving physical stresses associated with being overweight.
- Overweight individuals that used hypertension medication to control their blood pressure reported they were either able to stop taking or reduce the dosage after losing weight and decreasing sodium intake.[23]
- If you aren't sure if you are over a healthy weight, ask your doctor, or use an online Body Mass Index calculator.
- Increase your overall physical activity. Do housework and lawn work yourself instead of paying someone else to do it. Park at the back of lots when you run errands to make yourself walk more. Take the stairs instead of an elevator. Stand up while on the phone and pace the room.[24]
- Tracking your steps and activity is a great motivator and way to reach your goals Consider a pedometer, using your smartphone, or buying a device that tracks more details electronically, such as a Fitbit.
EditAdopting Healthy Habits - Limit alcohol intake. Drinking more than three servings in a single sitting will raise your blood pressure temporarily, but binge drinking regularly can cause serious long-term effects on your cardiovascular system. Alcohol may also interact with any medications you take and adds calories to your diet that could contribute to weight gain or inability to lose weight.[25]
- Men under 65 should have two or less drinks per day and those over 65 should limit themselves to just one drink daily.[26]
- Women should not have more than one drink per day.[27]
- If you are a heavy drinker, taper down over a period of one to two weeks to avoid a severe rise in blood pressure often associated with sudden avoidance of alcohol.
- One drink is 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of liquor.
- Stop smoking. Nicotine raises your blood pressure, lowers HDL cholesterol, reduces oxygen levels in the body, and can cause blood clots. All of these factors can lead to serious heart disease, but quitting now can reduce your risk of heart disease by half after a year.[28]
- Using a nicotine replacement product in addition to joining a smoking cessation program doubles your chances of quitting, according to the American Lung Association.
- E-cigarettes help some people quit over time. Use them to taper off your consumption or to take a puff when you feel you can't resist it, instead of buying a whole pack of smokes. Note that they are not a safer version of cigarettes, however.
- Make notecards listing all the reasons you want to quit and keep them with you at all times. When the urge is strong, use them to remind you why quitting is worth the effort.
- Keep your hands busy at times you used to have a cigarette. For example, you can still join your friends or co-workers on a "smoke break," but take an apple to eat so you aren't tempted.
- Manage your stress. Regular exercise will help reduce overall stress, as will getting adequate sleep every night (seven to nine hours for most people). Consider adding another activity specifically to address stress management, like meditation, yoga, progressive muscle relaxation, or a low-stress hobby.[29]
- Practice deep breathing exercises daily so that when you are in a high stress situation you can use these exercises to calm yourself down.
- Meditation is a method for practicing mindfulness, which helps you focus on the moment and not think about everything that is stressing you out. If you aren't comfortable with the idea of meditation, simply add mindfulness to your regular activities, like washing dishes or cooking dinner. Pay attention to what you are doing and the sights, sounds and smells you notice.
- Pick up a fun hobby, like coloring in an adult coloring book, for a quick activity you can stop and do whenever you start to feel stressed. Try not to make it a competitive or difficult activity where you have to learn new skills, to avoid causing more stress.
- Check your blood pressure on a regular basis if hypertension runs in your immediate family. Contact a family member to discuss chronic or major family health issues if the medical history is unknown.
- Purchase and use a blood pressure monitor if your doctor recommends daily testing. A monitor can be purchased from any major department or drugstore. The prices range from $20 to $100 depending on the features and brand of the monitor.
- Long-term side effects of uncontrolled hypertension include kidney damage, stroke, loss of vision, and heart and artery damage.
EditSources and Citations
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