18 Steps to Use an Insulin Pen

Insulin pens have recently become the device of choice for injecting insulin. With their simple design and practical advantages, they have replaced the old syringe and vial. This manual is designed to show patients, family members, and healthcare professionals how to use insulin pens.

1     Make sure the insulin does not contain any clotting or thread like structure.

2 Remove pen cap.

3 Sterilize rubber stopper with alcohol wipe.

4 Remove the protective tab from disposable needle tip.

5 Screw the needle tightly onto the insulin pen.

6 Pull off the big outer needle cap.

7 Pull off the inner needle cap and dispose of it. Be careful not to bend or damage the needle before use.

8 Perform the safety test: Press the injection button all the way in. Check if insulin comes out of the needle tip. You may have to perform the safety test several times before insulin is seen. If no insulin comes out, check for air bubbles and change the needle and try again.

9 Turn the dosage selector to select required units.

10 Hold the insulin pen with the needle pointing up

11 Tap the cartridge gently with your finger tips to make any air bubbles collect at the top of the cartridge.

12 Keep the needle pointing upwards and press the push button. The device is now primed and ready to use.

13 Turn the dosage selector to the number of units you need to inject.

14 Insert the needle into skin.

15 Inject the dose by pressing the push button all the way in until the 0 lines up with the dose arrow.

16 Keep the needle in the skin for at least 6 seconds, and keep the push button pressed all the way in until the needle has been pulled out of the skin.

17 Remove the pen needle by unscrewing the needle tip and disposing in a sharps container.

18 Put the pen cap on the insulin pen and store in recommended areas.

Video

Tips

•         Store opened insulin pens at room temperature.
•         Store unopened insulin pens in a refrigerator.

Warnings

·         Never reuse pen needle tips. Always use a new needle to prevent contamination and chance of infection.

3 Method to Avoid High Blood Pressure - Method3 Managing Stress

1 Identify different areas of stress in your life. Blood pressure is directly impacted by stress. When you’re in a stressful situation, your blood pressure is increased by a sudden increase in hormones.^[21] It is important to note what triggers stress for you so you can work on managing it. Some common stresses include job loss, death, marriage, and moving.

2 Reduce or eliminate stresses through physical activities. Yoga, meditation, and deep relaxation techniques can all help lower your stress levels. Yoga and meditation also not only relax you and strengthen your body, but also may lower your systolic blood pressure by 5 mm Hg or more.

·         Yoga: Yoga consists of a series of movements or postures that increase strength and flexibility. Another part of yoga is controlling your breathing, which helps to quiet your mind and control your body.

·         Meditation: Meditation involves focusing your attention and eliminating thoughts that may be cluttering your mind, which may result in physical and emotional well-being improvements.

·         Deep Relaxation: Deep relaxation includes controlling your breath as well as contracting and relaxing different muscle groups, leading to a more calm state of mind.

3 Learn effective mental stress coping techniques. We all handle stress in different ways; however, some ways like overeating work against lowering blood pressure. More helpful methods include positive reframing, seeking support, problem-solving, and adjusting expectations.

·         Positive reframing: Note the positive or upbeat aspects of the situation.

·         Seeking support: Ask for help or emotional support from friends, family members or medical professionals.

·         Problem-solving: Find the source of the problem and determine a solution.

·         Adjusting Expectations: Change your anticipated outcomes as different scenarios unfold.  

3 Method to Avoid High Blood Pressure - Method2 Staying Fit

1 Exercise regularly to maintain a healthy blood pressure. Being physically active lowers your risk of high blood pressure by 20% to 50%. Doctors recommend 30 to 60 minutes of exercise each day, or a total of 150 minutes per week. It is important to be consistent. Your systolic blood pressure can be lowered by as much as 5 to 10 mm of mercury from exercise.

2 Keep your weight within a healthy range. You are 2 to 6 times more likely to develop high blood pressure if you are overweight or obese.

·         By maintaining a healthy weight, your waist is trimmed down, too. Experts claim that a large waist circumference can be a predictor of high blood pressure and heart disease. Studies show that waist measurements of 40 inches (102 cm) or more for men, 35 inches (89 cm) or more for women are linked to high blood pressure. Waist measurements vary by ethnicity. For example, for Asian men, the linked waist measurement is 36 inches (90 cm) or more and 32 inches (81 cm) or more for Asian women.

·         While the mechanism of its role is still unknown, one theory is that peripheral insulin resistance leads to impaired glucose intolerance and hyperinsulinemia. While a variety of mechanisms have been proposed to explain how hyperinsulinemia leads to increased hypertension, none have been proven definitively.

3 Get enough sleep every night. Sleeping 7 to 8 hours every night may help prevent high blood pressure. Sleep helps to keep your nervous system healthy and to regulate stress hormones. Too little sleep, less than 6 hours, could hurt your body’s ability to regulate stress hormones over time.

4 Stop the use of all tobacco products and avoid secondhand smoke. Blood pressure is temporarily increased for many minutes after a cigarette is smoked. Atherosclerosis (fatty buildups in arteries), cancer, and other lung problems can also be caused by smoking and secondhand smoke exposure.

5 Nip problems in the bud early. If your blood pressure is occasionally high, but not that way every time you go to the doctor, you may still have a problem. Studies indicate that occasional high blood pressure can be a sign of a chronic problem in the future or even a strong predictor of strokes. Discuss this with your doctor. By catching any problems now, you may be able to alleviate problems in the future. 

3 Method to Avoid High Blood Pressure - Method1 Eating a Healthy Diet

High blood pressure or hypertension is a major risk factor for heart disease and failure, strokes, and kidney disease. Make sure to have your blood pressure checked regularly and either lower it or keep it low to avoid serious long-term health complications. A blood pressure of 140/90 (150/90 in those who are 60 years of age and older) or greater is considered high. You can avoid high blood pressure by eating a healthy diet, staying fit, and managing stress.

Method1 Eating a Healthy Diet

1 Incorporate vegetables, fruits, whole grains and low-fat dairy products into your daily diet. Certain nutrients have been found to help prevent high blood pressure: potassium, calcium, magnesium, and omega-3s. There is no need to take supplements of these nutrients if you have a well-balanced diet.

• Potassium: Good sources of potassium include winter squash, sweet potatoes, and yogurt.
• Calcium: Surprising sources of calcium include white beans, canned salmon and dried figs.
• Magnesium: Almonds, cashew, and tofu are all great sources of magnesium.
• Omega-3s: Excellent sources of omega-3s include tuna, walnuts, and broccoli.

2 Decrease the amount of salt you consume. To reduce salt consumption, read food labels closely and cut back on processed and restaurant foods. Also, use spices and herbs as seasoning instead of salt. More than 75% of the salt consumed is in restaurant and processed foods. Dietary guidelines state that everyone over the age of 2 should consume less than 2,300 mg of salt daily. Some groups of people should reduce their intake to 1,500 mg a day, including those who are 51 years of age or older, of African American descent, or have high blood pressure, diabetes, or chronic kidney disease.

3 Reduce your alcohol intake. Experts recommend that two drinks per day for men (one drink for men who are 65 and older) and one drink per day for women of any age are acceptable alcohol consumption levels. While having more than three drinks in one sitting can raise your blood pressure temporarily, long-term increases occur with continued binge drinking. Scale back your alcohol consumption or substitute an alcoholic beverage for a non-alcoholic one.

• One drink is considered to be 12 ounces (355 ml) of beer, 5 ounces (148 ml) of wine or 1.5 ounces (44 ml) of 80-proof distilled spirits.

4 Limit your caffeine intake. Studies show that caffeine can cause instant blood pressure spikes. It’s recommended to drink no more than two cups (200 ml) of coffee per day. Other significant sources of caffeine include chocolate, soda, and energy drinks. All should be consumed in smaller quantities as well.

8 Steps to Balance Diet and Exercise

The key to healthy, lasting weight loss is finding a balance between diet and exercise. A healthy diet provides your body with plenty of nutrients and protein, and limits sugar, fat, and cholesterol. It will give you the necessary fuel to maintain a regular and comprehensive exercise regimen for total fitness. Here are some tips for how to balance diet and exercise.

8 Steps

1 Enlist the help of professionals. A nutritionist can design a diet plan that meets your health needs. A personal trainer will keep you motivated and help you exercise all parts of your body.

• A nutritionist will consider any pre-existing health conditions, your age and weight when designing a diet plan for you. He can also teach you what foods to avoid and how to limit sugar, fat and cholesterol.
• Personal trainers are available at most public gyms and can design a regular exercise program that includes equal amounts of cardiovascular and aerobic exercise. A trainer will also provide encouragement and help you avoid cheating or shortening workouts.

2 Follow the USDA guidelines for a balanced diet.

• While your specific dietary needs may vary, the USDA Food Pyramid is the best guide for consuming the recommended daily amounts of whole grains, proteins, dairy, fruit and vegetables. Create your diet around these guidelines and try to consume at least the minimum number of daily servings. It's important to reduce calories in small, gradual amounts in several areas of your diet instead of cutting one food group out completely. This gradual change will keep your metabolism active and keep your energy level up for daily exercise.

3 Eat several small meals throughout the day. Also, schedule meals before and after a workout.

• Eating 5 or 6 small meals through the day instead of a few large ones will keep your metabolism stimulated throughout the day and help you lose weight. A meal high in carbohydrates just before a workout will give you energy when you exercise, while foods high in protein will help rejuvenate you afterward.

4 Drink plenty of water.

• Consume at least 8 glasses of water a day, including at least 1 after a workout. Water keeps you hydrated, boosts metabolism and encourages cell production.

5 Eat your recommended daily caloric intake according to the USDA. This will vary according to your height, weight, and age. High blood sugar or cholesterol will also factor in this number. Keep this calorie limit in mind when planning portions for meals.

6 Create a stimulating exercise plan.

• Design a plan that you will enjoy and be able to follow. Your exercise regimen should push you to work hard without being dangerous. Alternate different activities like running, swimming and weightlifting to avoid getting bored.
• Create an exercise plan and a diet plan that are both gradual, not drastic lifestyle changes. Do a few short workouts during the day instead of 1 long session to ease your body into regular exercise. Your shorter periods of exercise will balance your small meals throughout the day so you are energized without feeling heavy or bloated.

7 Work out at a time that is right for you.

• Stimulating your body with a workout in the morning will keep your metabolism higher all day. If you're not a morning workout person, try scheduling exercise after work to unwind after your day. Finish daily exercise at least 2 hours before you plan to go to bed to allow your body to relax and prepare to rest.Helpful?

8 Plan a balanced diet and exercise based on your overall goals. Adjust the balance to fit weight loss or muscle gain.

• Include lots of cardiovascular exercise like running or aerobics if you're trying to lose weight. Balance this exercise regimen with a diet low in carbohydrates and sugar to encourage your body to break down excess fat instead of storing it.
• Focus on weight training and resistance exercises if you're at your ideal weight but want to gain muscle and become more fit. Boost your weightlifting workout by eating a diet high in protein and carbohydrates to give your body energy for endurance.

Warnings

·         Make sure to consult a doctor before starting any fitness routine.

12 Steps to Maintain a Balanced Diet - Part3 Indulging in Moderation

1 Limit your sugar and saturated fat intake. Foods that are high in sugar and high in fat are generally also high in calories. In addition, they're generally not very high in nutrients like vitamins and minerals. Eating too many of these types of foods can make it difficult to maintain a balanced diet.

·         Maintaining a balanced diet does not mean avoiding favorite items like sweets or high fat indulgent foods like macaroni and cheese.

·         Choose these foods in moderation and enjoy them occasionally and in portion controlled servings.

·         Decide what moderation is for you. It may mean splitting dessert every Friday night or going out to your favorite burger place twice a month.

2 Limit alcohol and other liquid calories. Drinking liquid calories is a common way to throw off a balanced diet quickly. They're high in calories and sugar and can rapidly increase your total intake of sugar. Monitor how often and how much you're consuming items like: beer, wine, mixed drinks, sodas, sweetened tea or juice.

·         Although 100% fruit juice does have some nutritional benefit, juice still contains a relatively high amount of sugar and should be consumed in moderation. Drink four to six oz occasionally.

·         Skip sodas and sugary drinks. If you still need the caffeine, consider coffee or tea with skim milk and limited sweetener.

·         Limit alcoholic beverages as well: one drink or less daily for women and two drinks or less daily for men.

·         An occasional glass of wine or sweetened tea is OK. Again, it's important to enjoy these items in moderation.

3 Engage in physical activity. Exercise is an important part of a healthy and balanced lifestyle. Although it doesn't necessarily affect your diet, regular physical activity can help maintain your weight and health when you occasionally indulge in favorite foods.

·         Aim for 150 minutes of moderate-intensity cardio activity each week. Exercises like jogging, biking and swimming are good options.

·         Aim to participate in strength training at least two times a week.Lifting weights or going to a Pilates class are good options.

Tips

·         Don't eat/snack in front of the TV – you won't realize how much you've eaten.

·         Do not avoid entire food groups unless you have a diagnosed food allergy or directed by your doctor.

·         Make sure not to self diagnose or avoid foods based on a fad. For example, unless you have celiac disease, whole grains containing gluten are okay.

·         Avoid diet programs that suggest avoiding entire food groups or large varieties of foods to induce weight loss or gain any other health benefits.

·         Being healthy doesn't necessarily equate to being skinny or thin.

·         Combine a balanced diet with physical activity. This may help increase the health benefits from your lifestyle.