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How Diabetes and Sleep are Connected?

Out of 24 hours, one must sleep for a minimum of 7 to 8 hours for a healthy body mind cycle. But work stress, improper eating habits, gadgets, and mild health issues can lead to sleep disturbances. For example, one research in 2012 has concluded that people with diabetes are mostly sleep deprived. The reason could be psychological or physiological which differs from patient to patient, but diabetes-induced sleep disturbances can be cured by healthy lifestyle hacks.

What is Diabetes?

Diabetes is a medical condition when the human body is not able to secrete insulin hormones in the required amounts. This causes increased blood sugar levels as insulin can absorb glucose from the blood. There are two types of diabetes.

Type 1: When one’s pancreas does not produce insulin and hence it has to be administered on a daily basis to the patient.

Type 2: When the human body is not able to secrete enough insulin or the body cannot use the insulin secreted as needed.

In both cases, the sugar level needs to be brought under control.

Common bodily changes observed in one affected with diabetes are:

*Dehydration

*Shaking of limbs

 *Frequent urination

*Trembling

*Sweating etc.

Some of these symptoms can easily affect one’s sleep. For example:

High blood sugar level causes frequent urge to urinate.

When there is extra glucose in the body, the cells are depleted of water as glucose draws water from the cells. Hence, one can feel dehydrated.

The sweaty feeling can make one toss and turn in bed.

Shaking, trembling, the restlessness of the limbs, etc. do not allow one to sleep comfortably.

Diabetes Induced Sleep Disturbances

It is observed that once the blood sugar levels are in control, the sleep routine automatically gets corrected. Thus, diabetes and sleep disturbance are interconnected. While it is noted that diabetes affects sleep routine, it is also observed that due to lack of sleep, there could be a considerable hormone imbalance, a changed appetite which in turn results in eating something at odd times. This can affect the calorie count and also increase the sugar levels in the blood.  Doctors even suggest people not to keep awake at night as it can induce gastric disorders and pre-diabetic states.

Remedies

The most common remedy suggested by medical practitioners is to exercise and tire one’s body. Also, one has to eat light at night and avoid caffeine consumption as it causes mind alertness and less sleepiness. The other ways to cure sleep disturbance are:

Eat healthy – It is recommended to avoid oily food at night so that the meal is light and easy to digest. If the digestive system is in perfect state, sleep disturbances are minimal.

Reduce weight – Obesity can also induce sleep disturbances. Hence, it is important to keep your weight under control.

Listen to soothing music – Mental relaxation before sleep helps to have a sustained and undisturbed sleep.

Keep away gadgets – Smartphones, e-readers, etc. are distractions that should be avoided before sleeping as they can get addictive.

If the diabetes-induced sleep problems are persistent, one has to consult their diabetologist as soon as possible and follow his or her medical advice.

Out of 24 hours, one must sleep for a minimum of 7 to 8 hours for a healthy body mind cycle. But work stress, improper eating habits, gadgets, and mild health issues can lead to sleep disturbances. For example, one research in 2012 has concluded that people with diabetes are mostly sleep deprived. The reason could be psychological or physiological which differs from patient to patient, but diabetes-induced sleep disturbances can be cured by healthy lifestyle hacks.

What is Diabetes?

Diabetes is a medical condition when the human body is not able to secrete insulin hormones in the required amounts. This causes increased blood sugar levels as insulin can absorb glucose from the blood. There are two types of diabetes.

Type 1: When one’s pancreas does not produce insulin and hence it has to be administered on a daily basis to the patient.

Type 2: When the human body is not able to secrete enough insulin or the body cannot use the insulin secreted as needed.

In both cases, the sugar level needs to be brought under control.

Common bodily changes observed in one affected with diabetes are:

*Dehydration

*Shaking of limbs

 *Frequent urination

*Trembling

*Sweating etc.

Some of these symptoms can easily affect one’s sleep. For example:

High blood sugar level causes frequent urge to urinate.

When there is extra glucose in the body, the cells are depleted of water as glucose draws water from the cells. Hence, one can feel dehydrated.

The sweaty feeling can make one toss and turn in bed.

Shaking, trembling, the restlessness of the limbs, etc. do not allow one to sleep comfortably.

Diabetes Induced Sleep Disturbances

It is observed that once the blood sugar levels are in control, the sleep routine automatically gets corrected. Thus, diabetes and sleep disturbance are interconnected. While it is noted that diabetes affects sleep routine, it is also observed that due to lack of sleep, there could be a considerable hormone imbalance, a changed appetite which in turn results in eating something at odd times. This can affect the calorie count and also increase the sugar levels in the blood.  Doctors even suggest people not to keep awake at night as it can induce gastric disorders and pre-diabetic states.

Remedies

The most common remedy suggested by medical practitioners is to exercise and tire one’s body. Also, one has to eat light at night and avoid caffeine consumption as it causes mind alertness and less sleepiness. The other ways to cure sleep disturbance are:

Eat healthy – It is recommended to avoid oily food at night so that the meal is light and easy to digest. If the digestive system is in perfect state, sleep disturbances are minimal.

Reduce weight – Obesity can also induce sleep disturbances. Hence, it is important to keep your weight under control.

Listen to soothing music – Mental relaxation before sleep helps to have a sustained and undisturbed sleep.

Keep away gadgets – Smartphones, e-readers, etc. are distractions that should be avoided before sleeping as they can get addictive.

If the diabetes-induced sleep problems are persistent, one has to consult their diabetologist as soon as possible and follow his or her medical advice.

Effective Ways to Prevent Allergies

Allergies can trigger anywhere and anytime and one might face great difficulty if they do not have a suitable allergy management plan to control the outburst. People prone to allergies should be on the lookout for symptoms to prevent themselves from chronic allergy reactions.

What Causes Allergies?

Allergy is a condition when the immune system reacts to a foreign body that comes in contact due to exposure. The antibodies attack the foreign body and this reaction can cause adverse side effects like rashes, blisters, sinuses, airway obstruction, etc.  Also, people are prone to allergies should check the following:

 Whether allergy was caused due to food, drugs, pollen, insect, or pet, etc. The allergens are different for different allergies.

What caused one allergy in childhood might not cause an allergic reaction later as the immune system develops over time and can fight the allergen with strong retaliation.

Exposure-related allergies worsen over time. For example, if one has developed an allergic rash after a bee sting or wasp sting, it can worsen with multiple exposures.

More than the first allergic reaction, the second and third allergies are more severe and chronic.

The oral allergy syndrome occurs when one eats food with similar protein content as that of their allergens. This can trigger an unexpected chain reaction in one and worsen the health condition.

How to Prevent Allergies?

There are various ways to prevent allergies. Some of them are:

1. Alert on Allergens

The best way to prevent allergic chain reaction is to keep an eye for allergens. If one cannot avoid allergens completely, they should try not to come in contact with them as it triggers the reaction immediately.

2. Wear Medical Alert Bracelets

There are medical alert bands, bracelets, and necklaces available in the market. They raise an alarm when one gets an allergy attack. But in the case of anaphylaxis, it becomes useless as one loses the ability to communicate and needs to be rushed to emergency.

3. Have an Allergy Management Plan Written Down

Many times, during an allergy attack, one cannot talk as the throat swells and the airway is blocked. Hence, writing down the allergy management plan helps them to call for help or even inform the treating doctor.

4. Take Preventive Medicines

If one is prone to allergies, they will have prescribed preventive medication from their doctor. This helps to manage allergy outburst to a considerable extent in case of unexpected allergen exposure.

The severity of allergies varies from person to person and also depends on the amount of exposure to the allergen. Therefore, it is important to keep a record of everything that has triggered your allergy at some point in time so that you can take proper preventive measures.

Allergies can trigger anywhere and anytime and one might face great difficulty if they do not have a suitable allergy management plan to control the outburst. People prone to allergies should be on the lookout for symptoms to prevent themselves from chronic allergy reactions.

What Causes Allergies?

Allergy is a condition when the immune system reacts to a foreign body that comes in contact due to exposure. The antibodies attack the foreign body and this reaction can cause adverse side effects like rashes, blisters, sinuses, airway obstruction, etc.  Also, people are prone to allergies should check the following:

 Whether allergy was caused due to food, drugs, pollen, insect, or pet, etc. The allergens are different for different allergies.

What caused one allergy in childhood might not cause an allergic reaction later as the immune system develops over time and can fight the allergen with strong retaliation.

Exposure-related allergies worsen over time. For example, if one has developed an allergic rash after a bee sting or wasp sting, it can worsen with multiple exposures.

More than the first allergic reaction, the second and third allergies are more severe and chronic.

The oral allergy syndrome occurs when one eats food with similar protein content as that of their allergens. This can trigger an unexpected chain reaction in one and worsen the health condition.

How to Prevent Allergies?

There are various ways to prevent allergies. Some of them are:

1. Alert on Allergens

The best way to prevent allergic chain reaction is to keep an eye for allergens. If one cannot avoid allergens completely, they should try not to come in contact with them as it triggers the reaction immediately.

2. Wear Medical Alert Bracelets

There are medical alert bands, bracelets, and necklaces available in the market. They raise an alarm when one gets an allergy attack. But in the case of anaphylaxis, it becomes useless as one loses the ability to communicate and needs to be rushed to emergency.

3. Have an Allergy Management Plan Written Down

Many times, during an allergy attack, one cannot talk as the throat swells and the airway is blocked. Hence, writing down the allergy management plan helps them to call for help or even inform the treating doctor.

4. Take Preventive Medicines

If one is prone to allergies, they will have prescribed preventive medication from their doctor. This helps to manage allergy outburst to a considerable extent in case of unexpected allergen exposure.

The severity of allergies varies from person to person and also depends on the amount of exposure to the allergen. Therefore, it is important to keep a record of everything that has triggered your allergy at some point in time so that you can take proper preventive measures.

Simple ways to keep your health on the right track

Are you looking for ways to improve your health? If so then there are few options that you can explore here. Let’s take a look at some of the best options for getting your physical and mental wellbeing on the right track.

Home Cooked Meals

People often think that eating healthily is going to be a massive chore and will require you to embrace a specialist diet. However, this is not the case. The reality is that you can get a lot of what you need from your diet simply by eating one home-cooked meal most days with the right mixture of fruit and veg. If you’re put off by the idea of cooking because of how long it takes, that’s understandable. Particularly if you have to cook for a whole family. However, there are a lot of ten-minute meals to explore like a quick stir-fry that could be absolutely perfect and will help to improve your health.

A Good Night Of Sleep

It’s also absolutely vital that you get a great night of sleep each night. This means that you need to make sure that you are getting a fantastic level of rest which can be quite tricky. It definitely takes more than just making sure that your head hits the pillow at the right time.

Deal With Stress

It is possible that one of the main issues impacting your health is stress. Stress can have a profound impact on your physical and mental wellbeing. However, there are steps that you can take to deal with the problem. For instance, you can try meditation. Research shows that meditating will provide wonderful benefits for your body once you get started. If you are struggling with meditation then you should think about trying to listen to music. This can be what you need to help you relax and clear your mind for this type of mental exercise. Alternatively, you could also explore exercise to work off levels of tension in your life.

The Right Exercise

If you are planning on exercising regularly, then it’s important that you explore the right type of exercise. There are lots of different types of exercise and workouts that you can explore. You need to choose a workout that doesn’t put too much pressure on your body but does provide the right benefits. One option worth exploring here is swimming. Swimming helps relieve tension in your muscles and joints. It’s also one of the best ways to help you drop the pounds. If you are interested in losing weight, breaststroke is one of the best ways worth exploring.

Finally, we hope this helps you understand the best ways to keep your health on the right track. As you can see, you don’t have to take drastic measures here. Instead, you can just make a few little changes to your lifestyle to help improve your health.

Are you looking for ways to improve your health? If so then there are few options that you can explore here. Let’s take a look at some of the best options for getting your physical and mental wellbeing on the right track.

Home Cooked Meals

People often think that eating healthily is going to be a massive chore and will require you to embrace a specialist diet. However, this is not the case. The reality is that you can get a lot of what you need from your diet simply by eating one home-cooked meal most days with the right mixture of fruit and veg. If you’re put off by the idea of cooking because of how long it takes, that’s understandable. Particularly if you have to cook for a whole family. However, there are a lot of ten-minute meals to explore like a quick stir-fry that could be absolutely perfect and will help to improve your health.

A Good Night Of Sleep

It’s also absolutely vital that you get a great night of sleep each night. This means that you need to make sure that you are getting a fantastic level of rest which can be quite tricky. It definitely takes more than just making sure that your head hits the pillow at the right time.

Deal With Stress

It is possible that one of the main issues impacting your health is stress. Stress can have a profound impact on your physical and mental wellbeing. However, there are steps that you can take to deal with the problem. For instance, you can try meditation. Research shows that meditating will provide wonderful benefits for your body once you get started. If you are struggling with meditation then you should think about trying to listen to music. This can be what you need to help you relax and clear your mind for this type of mental exercise. Alternatively, you could also explore exercise to work off levels of tension in your life.

The Right Exercise

If you are planning on exercising regularly, then it’s important that you explore the right type of exercise. There are lots of different types of exercise and workouts that you can explore. You need to choose a workout that doesn’t put too much pressure on your body but does provide the right benefits. One option worth exploring here is swimming. Swimming helps relieve tension in your muscles and joints. It’s also one of the best ways to help you drop the pounds. If you are interested in losing weight, breaststroke is one of the best ways worth exploring.

Finally, we hope this helps you understand the best ways to keep your health on the right track. As you can see, you don’t have to take drastic measures here. Instead, you can just make a few little changes to your lifestyle to help improve your health.

Tips For Feeling Your Best This Summer

Hopefully we’ll have a valuable break from routine and a chance to rest, whilst we are trying to find a new ‘normal’ with the past few months having been stressful and challenging in many ways.

There are many things that we cannot control in the world right now. But I do know that one thing that you can control is how and what you eat. A healthy diet is not a diet. It’s a healthy way of eating and adopting a lifestyle that is achievable and supports you physically, mentally and emotionally.

When we take good care of ourselves, we are more likely to make healthier food choices and gain long-term health and happiness. So, I just want to share with you some tips to keep you and your family healthy during these summer months.

Follow these simple steps over the summer to help you feel better and keep your health goals on track, without feeling deprived.

Tips for feeling your best:

Breakfast - eat a nutritious breakfast such as porridge oats, banana with nuts and seeds, or eggs as they will all keep you fuller for longer

Fruit & Veg - eat plenty of vegetables to keep your digestion healthy as well as filling you up more and you will eat less of the foods that may be more calorific

Water - keep adequately hydrated - it can be all too easy to forget to drink water but it is really important especially in the warm weather and if you are drinking alcohol. This is one simple thing you can do to keep yourself healthy.

Eating out - choose your indulgences carefully - don’t think it has to be ‘All’ or ‘Nothing’ I allow myself my treats in the evening when eating out .

Sleep - make sure you get enough sleep. Many people sleep better when on holidays and find that they feel so much better as a result. However, it can be tempting to have too many late nights. So, have plenty of restful nights with a good book and it will do you the power of good.

Hopefully we’ll have a valuable break from routine and a chance to rest, whilst we are trying to find a new ‘normal’ with the past few months having been stressful and challenging in many ways.

There are many things that we cannot control in the world right now. But I do know that one thing that you can control is how and what you eat. A healthy diet is not a diet. It’s a healthy way of eating and adopting a lifestyle that is achievable and supports you physically, mentally and emotionally.

When we take good care of ourselves, we are more likely to make healthier food choices and gain long-term health and happiness. So, I just want to share with you some tips to keep you and your family healthy during these summer months.

Follow these simple steps over the summer to help you feel better and keep your health goals on track, without feeling deprived.

Tips for feeling your best:

Breakfast - eat a nutritious breakfast such as porridge oats, banana with nuts and seeds, or eggs as they will all keep you fuller for longer

Fruit & Veg - eat plenty of vegetables to keep your digestion healthy as well as filling you up more and you will eat less of the foods that may be more calorific

Water - keep adequately hydrated - it can be all too easy to forget to drink water but it is really important especially in the warm weather and if you are drinking alcohol. This is one simple thing you can do to keep yourself healthy.

Eating out - choose your indulgences carefully - don’t think it has to be ‘All’ or ‘Nothing’ I allow myself my treats in the evening when eating out .

Sleep - make sure you get enough sleep. Many people sleep better when on holidays and find that they feel so much better as a result. However, it can be tempting to have too many late nights. So, have plenty of restful nights with a good book and it will do you the power of good.

Exercises for Controlling Diabetes

The need for exercise is very well known to everyone. Starting your day by exercising makes it fresh and energetic. Exercise has many benefits for a normal person, but these benefits can prove to be life-saving if you are a person afflicted with diabetes.

Why Should I Exercise if I Have Diabetes?

Regular exercise allows the body to function better, the healing and cleaning processes of the body is enhanced when one exercise. The relation between stress and blood sugar is a very common knowledge. Your blood sugar level has a tendency to fluctuate with stress levels. There are many exercises that you can do to ensure that your blood sugar levels remain normal.

It is very important for a person with diabetes to keep his blood glucose levels in check. Regular exercise combined with a healthy diet can keep your body away from long-term complications that can be caused due to diabetes such as kidney or nerve malfunction.

What Type of Exercises Helps Diabetes?

Exercise does not always have to mean that you rigorously burn calories at a gym. You can opt from a wide range of exercise options ranging from yoga to walking. Exercises keep your metabolism high making sure that all excess amount of sugar and fat are regularly removed from the body. Exercise can be very beneficial for people suffering from chronic illnesses such as type 1 or 2 diabetes.

Here are some useful exercises that require just 15 minutes of your time daily and yet manages to keep you healthy and keep your blood glucose levels in check.

Yoga:

Regular practice of yoga keeps your stress levels in check, lower stress levels naturally means lesser complication to your body. Reduced stress levels ensure that your body does not get agitated and helps keep a clean and sharp mind.

Yoga can be practised at no expense, you just need to ensure that you follow the correct methods from a trusted source. Yoga has proven effects on reducing body fat, fighting insulin resistance and improving the nerve functions. These are very helpful to people suffering from diabetes.

A daily dose of 15 minutes yoga can make you feel like you do not suffer from diabetes in the long run. Apart from the various health benefits, yoga helps you maintain a healthy mind, allowing you to de-stress and keep a calm mind in challenging situations. A 15 minutes yoga session involving the basic positions such as Padmasana, Vajrasana, Surya Namaskara, and Shavasana can prove very helpful for your condition.

Walking:

Walking is one of the easiest methods of exercise for people with diabetes. It requires minimum effort and its benefits are manifold. Walking does not require much gear or a setting. All you need is a pair of shoe and the mind to keep walking somewhere.

Walking with a minimum speed can give sufficient cardiac exercise to your heart and reduce cholesterol and improve overall body functions. If you feel that walking alone is boring, you can always choose to get someone to walk with you. If not connect to music and enjoy a beautiful walk with nature all by yourself.

Apart from exercising your legs walking keeps an ideal blood flow alive by making sure there is correct flow to all parts of the body. It does wonder in helping to maintain optimal blood glucose levels and keeping your diabetes in check. It is not advisable for people with diabetes to go more than 3 days without any exercise.

Weight Training:

Weight training helps you keep an ideal muscle mass that can be very helpful in regulating blood glucose levels for diabetes patients. Weight training is highly recommended to diabetes patients in America as obesity is one of the major trouble people with diabetes face.

Weight training allows your muscle mass to undergo a strenuous process of regeneration, making sure that the excess glucose in your body is used up, and thereby regulating the glucose levels.

Resistance exercise involving weight training is advised at least 2 times a week for diabetes patients. Losing muscle mass can prove fatal to people with diabetes as the blood glucose increases with the loss of muscle mass.

While going for weight training please ensure that you have a qualified professional capable of providing the correct instruction keeping your diabetic condition in mind. Weight training combined with a balanced diet can be highly advantageous in fighting diabetes.

Bicycling:

Bicycling helps in making sure that your legs get sufficient exercise. It’s very important for diabetes patients to keep good and healthy feet. The high cardiac burnout that cycle offers will help you maintain a healthy blood glucose level.

bicycling comes with the benefit of being indoors and yet provides almost the same amount of calorie burn compared to cycling outdoors. You don’t have to worry about the weather or a flat tire while using your stationary bicycle.

cycling is a very effective aerobic exercise that gives you a healthy heart, and better functioning lungs. Make sure you follow the instruction manual before you try your cycle in a gym or at home.

Apart from the above-mentioned exercises, there are many other forms of exercises that comes in the form of games or activities that can be highly beneficial for people suffering from diabetes. Leisure activities such as swimming or jogging are also considered very effective exercises for patients with diabetes.

If regular exercises bore you, you can always choose games such as basketball with your friends so that there is the activity that is required to keep a healthy blood glucose level in diabetes patients. If you are going to engage in such games, always make sure that you are geared up and do not suffer any bruises since healing is comparatively harder with diabetes.

The need for exercise is very well known to everyone. Starting your day by exercising makes it fresh and energetic. Exercise has many benefits for a normal person, but these benefits can prove to be life-saving if you are a person afflicted with diabetes.

Why Should I Exercise if I Have Diabetes?

Regular exercise allows the body to function better, the healing and cleaning processes of the body is enhanced when one exercise. The relation between stress and blood sugar is a very common knowledge. Your blood sugar level has a tendency to fluctuate with stress levels. There are many exercises that you can do to ensure that your blood sugar levels remain normal.

It is very important for a person with diabetes to keep his blood glucose levels in check. Regular exercise combined with a healthy diet can keep your body away from long-term complications that can be caused due to diabetes such as kidney or nerve malfunction.

What Type of Exercises Helps Diabetes?

Exercise does not always have to mean that you rigorously burn calories at a gym. You can opt from a wide range of exercise options ranging from yoga to walking. Exercises keep your metabolism high making sure that all excess amount of sugar and fat are regularly removed from the body. Exercise can be very beneficial for people suffering from chronic illnesses such as type 1 or 2 diabetes.

Here are some useful exercises that require just 15 minutes of your time daily and yet manages to keep you healthy and keep your blood glucose levels in check.

Yoga:

Regular practice of yoga keeps your stress levels in check, lower stress levels naturally means lesser complication to your body. Reduced stress levels ensure that your body does not get agitated and helps keep a clean and sharp mind.

Yoga can be practised at no expense, you just need to ensure that you follow the correct methods from a trusted source. Yoga has proven effects on reducing body fat, fighting insulin resistance and improving the nerve functions. These are very helpful to people suffering from diabetes.

A daily dose of 15 minutes yoga can make you feel like you do not suffer from diabetes in the long run. Apart from the various health benefits, yoga helps you maintain a healthy mind, allowing you to de-stress and keep a calm mind in challenging situations. A 15 minutes yoga session involving the basic positions such as Padmasana, Vajrasana, Surya Namaskara, and Shavasana can prove very helpful for your condition.

Walking:

Walking is one of the easiest methods of exercise for people with diabetes. It requires minimum effort and its benefits are manifold. Walking does not require much gear or a setting. All you need is a pair of shoe and the mind to keep walking somewhere.

Walking with a minimum speed can give sufficient cardiac exercise to your heart and reduce cholesterol and improve overall body functions. If you feel that walking alone is boring, you can always choose to get someone to walk with you. If not connect to music and enjoy a beautiful walk with nature all by yourself.

Apart from exercising your legs walking keeps an ideal blood flow alive by making sure there is correct flow to all parts of the body. It does wonder in helping to maintain optimal blood glucose levels and keeping your diabetes in check. It is not advisable for people with diabetes to go more than 3 days without any exercise.

Weight Training:

Weight training helps you keep an ideal muscle mass that can be very helpful in regulating blood glucose levels for diabetes patients. Weight training is highly recommended to diabetes patients in America as obesity is one of the major trouble people with diabetes face.

Weight training allows your muscle mass to undergo a strenuous process of regeneration, making sure that the excess glucose in your body is used up, and thereby regulating the glucose levels.

Resistance exercise involving weight training is advised at least 2 times a week for diabetes patients. Losing muscle mass can prove fatal to people with diabetes as the blood glucose increases with the loss of muscle mass.

While going for weight training please ensure that you have a qualified professional capable of providing the correct instruction keeping your diabetic condition in mind. Weight training combined with a balanced diet can be highly advantageous in fighting diabetes.

Bicycling:

Bicycling helps in making sure that your legs get sufficient exercise. It’s very important for diabetes patients to keep good and healthy feet. The high cardiac burnout that cycle offers will help you maintain a healthy blood glucose level.

bicycling comes with the benefit of being indoors and yet provides almost the same amount of calorie burn compared to cycling outdoors. You don’t have to worry about the weather or a flat tire while using your stationary bicycle.

cycling is a very effective aerobic exercise that gives you a healthy heart, and better functioning lungs. Make sure you follow the instruction manual before you try your cycle in a gym or at home.

Apart from the above-mentioned exercises, there are many other forms of exercises that comes in the form of games or activities that can be highly beneficial for people suffering from diabetes. Leisure activities such as swimming or jogging are also considered very effective exercises for patients with diabetes.

If regular exercises bore you, you can always choose games such as basketball with your friends so that there is the activity that is required to keep a healthy blood glucose level in diabetes patients. If you are going to engage in such games, always make sure that you are geared up and do not suffer any bruises since healing is comparatively harder with diabetes.

How Does Salt Impact Your Heart?

The one thing most savory recipes always include is salt. But too much salt can be detrimental to your health. Salt and sodium are often used interchangeably but they are not the same. Salt is made up of 2 minerals- 40% sodium and 60% chloride. It is the sodium that can be harmful if consumed excessively. The amount of sodium you consume has a direct effect on blood pressure as well as your overall heart health.

Salt and High Blood Pressure

Eating too much salt can increase your blood pressure and put you at risk for high blood pressure. Some of the factors that could influence the effect salt has on your blood pressure include:

Age

Weight

Gender

Ethnicity

Pre-existing medical conditions

Too much sodium in your bloodstream causes water retention. Thus, it pulls water into your veins and increases the volume of blood. When the amount of blood flowing through blood vessels increases, your blood pressure will increase too. Eating too much salt can also affect the efficacy of blood pressure medication.

Salt and Blood Vessel Health

Too much blood in your blood vessels can injure the walls of the blood vessels and overstretch its walls. It also makes plaque build up at a faster pace than normal. The plaque can obstruct blood flow and further increases blood pressure.

Salt and Heart Health

High blood pressure and weakened blood vessels can make the heart work faster to pump blood through the body. Similarly, the build up of plaque in the blood vessel walls can obstruct the blood flow and increase the risk of diseases such as atherosclerosis.

Salt can also cause water retention and lead to weight gain. In extreme cases, it can cause obesity that increases the risk of heart diseases and heart attacks.

Effect of Salt on Other Health Issues

Consuming excess sodium doesn’t only affect the heart, it also affects other organs in your body. For example:

It could increase the risk of kidney problems and the occurrence of kidney stones.

Daily Recommended Salt Intake

Reducing your salt intake is key to managing your weight and blood pressure. It also helps improve heart health. Here’s all you need to know about the daily recommended salt intake:

According to the Heart Foundation, adults should consume no more than 2000mg of sodium per day. This is equivalent to 5grams or less than half a teaspoon of salt.

*This includes not only the salt you sprinkle over your food but also the salt contained in processed food.

*It is interesting to note that 70% of the sodium we consume is in the form of food from restaurants and processed food.

*If you must eat packaged food, pick food that has ‘no salt’ or ‘low salt’ written on the label.

The one thing most savory recipes always include is salt. But too much salt can be detrimental to your health. Salt and sodium are often used interchangeably but they are not the same. Salt is made up of 2 minerals- 40% sodium and 60% chloride. It is the sodium that can be harmful if consumed excessively. The amount of sodium you consume has a direct effect on blood pressure as well as your overall heart health.

Salt and High Blood Pressure

Eating too much salt can increase your blood pressure and put you at risk for high blood pressure. Some of the factors that could influence the effect salt has on your blood pressure include:

Age

Weight

Gender

Ethnicity

Pre-existing medical conditions

Too much sodium in your bloodstream causes water retention. Thus, it pulls water into your veins and increases the volume of blood. When the amount of blood flowing through blood vessels increases, your blood pressure will increase too. Eating too much salt can also affect the efficacy of blood pressure medication.

Salt and Blood Vessel Health

Too much blood in your blood vessels can injure the walls of the blood vessels and overstretch its walls. It also makes plaque build up at a faster pace than normal. The plaque can obstruct blood flow and further increases blood pressure.

Salt and Heart Health

High blood pressure and weakened blood vessels can make the heart work faster to pump blood through the body. Similarly, the build up of plaque in the blood vessel walls can obstruct the blood flow and increase the risk of diseases such as atherosclerosis.

Salt can also cause water retention and lead to weight gain. In extreme cases, it can cause obesity that increases the risk of heart diseases and heart attacks.

Effect of Salt on Other Health Issues

Consuming excess sodium doesn’t only affect the heart, it also affects other organs in your body. For example:

It could increase the risk of kidney problems and the occurrence of kidney stones.

Daily Recommended Salt Intake

Reducing your salt intake is key to managing your weight and blood pressure. It also helps improve heart health. Here’s all you need to know about the daily recommended salt intake:

According to the Heart Foundation, adults should consume no more than 2000mg of sodium per day. This is equivalent to 5grams or less than half a teaspoon of salt.

*This includes not only the salt you sprinkle over your food but also the salt contained in processed food.

*It is interesting to note that 70% of the sodium we consume is in the form of food from restaurants and processed food.

*If you must eat packaged food, pick food that has ‘no salt’ or ‘low salt’ written on the label.

Healthy Things You Can Do Every Morning

We are all living in a busy world, juggling many balls but being prepared is key in helping you eat well.

So, here are my top tips to start your day off in a healthy way

1. Eat some veggies at breakfast time

Add some vegetables to your breakfasts is a great way to provide good nutrition to the start of your day. Such as  spinach/ eggs;  leafy greens and veg in a breakfast smoothie and berries with yoghurt which will all provide you with good nutrition

2. Have a protein-based breakfast 

To keep you satisfied, thus preventing that mid-morning crash. It will help to provide you with energy, aid weight loss as prevents you from snacking or over eating at the next meal. Most breakfast cereals are high in sugar and so a bowl of cereal or piece of toast may not be the best choice of breakfast to fuel your body. Protein-based ideas such as eggs; overnight oats served with nuts and seeds, Greek yogurt with nuts & seeds; smoked fish and more lovely breakfast ideas can be found here. Also, prep the night before to save your time in the busy mornings

3. Keep yourself hydrated

Have a glass of water on waking, and before breakfast. Adequate hydration is vital for the body as the body is made up of 70% water. After breakfast, fill up your water bottle or have a jug with a glass to hand to encourage you to drink throughout the day 

4. Plan your meals for the day ahead

With a little forward planning, this will avoid you having to make a decision when you are tired and hungry. If your lunch and evening meal have been planned, and even prepared, this will ensure you always have a healthy nutritious meal

5. Exercise

Many people find that when they get exercising this can help set them up for the day. If this isn’t for you, just get moving at some stage during the morning even if it’s just a walk around the block

6. Plan your day

Planning your day and blocking out times for breaks, lunch, a walk will help to ensure you fit in your health priorities into your day.

We are all living in a busy world, juggling many balls but being prepared is key in helping you eat well.

So, here are my top tips to start your day off in a healthy way

1. Eat some veggies at breakfast time

Add some vegetables to your breakfasts is a great way to provide good nutrition to the start of your day. Such as  spinach/ eggs;  leafy greens and veg in a breakfast smoothie and berries with yoghurt which will all provide you with good nutrition

2. Have a protein-based breakfast 

To keep you satisfied, thus preventing that mid-morning crash. It will help to provide you with energy, aid weight loss as prevents you from snacking or over eating at the next meal. Most breakfast cereals are high in sugar and so a bowl of cereal or piece of toast may not be the best choice of breakfast to fuel your body. Protein-based ideas such as eggs; overnight oats served with nuts and seeds, Greek yogurt with nuts & seeds; smoked fish and more lovely breakfast ideas can be found here. Also, prep the night before to save your time in the busy mornings

3. Keep yourself hydrated

Have a glass of water on waking, and before breakfast. Adequate hydration is vital for the body as the body is made up of 70% water. After breakfast, fill up your water bottle or have a jug with a glass to hand to encourage you to drink throughout the day 

4. Plan your meals for the day ahead

With a little forward planning, this will avoid you having to make a decision when you are tired and hungry. If your lunch and evening meal have been planned, and even prepared, this will ensure you always have a healthy nutritious meal

5. Exercise

Many people find that when they get exercising this can help set them up for the day. If this isn’t for you, just get moving at some stage during the morning even if it’s just a walk around the block

6. Plan your day

Planning your day and blocking out times for breaks, lunch, a walk will help to ensure you fit in your health priorities into your day.

Incredible Health Benefits of Jogging

Why is jogging so important for you? Well, it’s the simplest exercise that can strengthen your bones and muscles, maintain a healthy weight, strengthen your heart and improve stamina. Jogging at 4 speed for at least 30 minutes will do you good.

1. Jogging Benefits For Weight Loss

Jogging is the best weight loss exercise that is suggested by fitness trainers and dietitians. It helps you burn a lot of calories and curbs your appetite. You need to understand that without exercising you can become obese and that could mean bigger trouble. A 30-minute slow jog every day can stop that tummy of yours from popping out.

2. Jogging Benefits For Brain

Jogging can help in the creation of new brain cells thereby resulting in overall brain development and performance. An everyday 30-minute run or jog is said to increase body protein generated by your brain that helps in better decision making and sharpness. How does this happen? Well, this physical activity sends nourished blood to the brains that help in better thinking and balance mood keeping stress at bay.

3. Benefits of Jogging For Skin

Jogging increases blood flow and nourishes your skin cells. Your blood carries oxygen and nutrients that are absorbed by your cells and this helps you have vibrant skin. It also flushes out the bad toxins and waste products from your body. Your body produces stress hormones called cortisol that can make your skin look older. Jogging improves blood circulation thus fighting cortisol.

4. Benefits of Jogging Daily

Jogging is the ultimate exercise for a number of reasons. Here’s what you can benefit from a 30-minute jog every day.

*Reduces risks of heart attack and other heart diseases.

*Help you fight obesity

*Helps you stay trim and fit

*Aids in better decision making

*Fights stress

*Prevents you from diabetes

*Make you burn calories and flushes the bad toxins from your body

*Strengthens muscles

*Aids in better respiratory health and breathing

*Aids in good digestion

*Improves stamina

*Improves your body immunity

5. Benefits of Jogging For 20 Minutes

If you’re a beginner, then a simple 20-minute can do you good. What health benefits does this short duration exercise have to offer you? Here’s what you need to know.

*Burns calories

*Reduces belly fat

*Refreshes your thinking

*Reduces mental stress

*Boosts immunity

*Improves breathing

*Prevents risks of heart diseases

6. Benefits of Jogging In The Morning

Well, you must be wondering what difference does it make between jogging early in the morning or late evenings. Early morning jogs have their own set of health benefits and here is what they are.

Improves your productivity and keeps you active throughout your day.

*Reduces stress and keeps you calm

*Burns calories

*Jump-starts your metabolism

*Strengthens your bones

7. Benefits of Jogging In The Evening

Evening jogs are also as healthy as early morning jogs. Each has its own health benefits and this what you can benefit from evening jogs.

*Helps you sleep better

*Reduces stress

*Night running is a form of meditation from your hard days of work.

Precautions To Take While Jogging

Excessive jogging can be fatal, especially when you develop difficulty in breathing. It is advised that you take breaks every 15 minutes if you are a beginner. Here are some precautions you need to take while jogging.

*Jogging Precautions

*Drink plenty of water

*Do not eat immediately after a jog

*Tell a family member or a friend before going out for a jog.

*Do not play music in full volume. Keep your concentration on the   road to avoid potholes or ditches.

*Carry your mobile phone with you.

*Track the number of steps jogged over a fit band

*Eat a healthy diet

Why is jogging so important for you? Well, it’s the simplest exercise that can strengthen your bones and muscles, maintain a healthy weight, strengthen your heart and improve stamina. Jogging at 4 speed for at least 30 minutes will do you good.

1. Jogging Benefits For Weight Loss

Jogging is the best weight loss exercise that is suggested by fitness trainers and dietitians. It helps you burn a lot of calories and curbs your appetite. You need to understand that without exercising you can become obese and that could mean bigger trouble. A 30-minute slow jog every day can stop that tummy of yours from popping out.

2. Jogging Benefits For Brain

Jogging can help in the creation of new brain cells thereby resulting in overall brain development and performance. An everyday 30-minute run or jog is said to increase body protein generated by your brain that helps in better decision making and sharpness. How does this happen? Well, this physical activity sends nourished blood to the brains that help in better thinking and balance mood keeping stress at bay.

3. Benefits of Jogging For Skin

Jogging increases blood flow and nourishes your skin cells. Your blood carries oxygen and nutrients that are absorbed by your cells and this helps you have vibrant skin. It also flushes out the bad toxins and waste products from your body. Your body produces stress hormones called cortisol that can make your skin look older. Jogging improves blood circulation thus fighting cortisol.

4. Benefits of Jogging Daily

Jogging is the ultimate exercise for a number of reasons. Here’s what you can benefit from a 30-minute jog every day.

*Reduces risks of heart attack and other heart diseases.

*Help you fight obesity

*Helps you stay trim and fit

*Aids in better decision making

*Fights stress

*Prevents you from diabetes

*Make you burn calories and flushes the bad toxins from your body

*Strengthens muscles

*Aids in better respiratory health and breathing

*Aids in good digestion

*Improves stamina

*Improves your body immunity

5. Benefits of Jogging For 20 Minutes

If you’re a beginner, then a simple 20-minute can do you good. What health benefits does this short duration exercise have to offer you? Here’s what you need to know.

*Burns calories

*Reduces belly fat

*Refreshes your thinking

*Reduces mental stress

*Boosts immunity

*Improves breathing

*Prevents risks of heart diseases

6. Benefits of Jogging In The Morning

Well, you must be wondering what difference does it make between jogging early in the morning or late evenings. Early morning jogs have their own set of health benefits and here is what they are.

Improves your productivity and keeps you active throughout your day.

*Reduces stress and keeps you calm

*Burns calories

*Jump-starts your metabolism

*Strengthens your bones

7. Benefits of Jogging In The Evening

Evening jogs are also as healthy as early morning jogs. Each has its own health benefits and this what you can benefit from evening jogs.

*Helps you sleep better

*Reduces stress

*Night running is a form of meditation from your hard days of work.

Precautions To Take While Jogging

Excessive jogging can be fatal, especially when you develop difficulty in breathing. It is advised that you take breaks every 15 minutes if you are a beginner. Here are some precautions you need to take while jogging.

*Jogging Precautions

*Drink plenty of water

*Do not eat immediately after a jog

*Tell a family member or a friend before going out for a jog.

*Do not play music in full volume. Keep your concentration on the   road to avoid potholes or ditches.

*Carry your mobile phone with you.

*Track the number of steps jogged over a fit band

*Eat a healthy diet

Medical Devices Everyone Must Have At Home

Our world is filled with infections and viruses that can leave us battling with a fatal illness. Anyone can catch a cold or fever anytime and home remedies are the best natural lifesavers we should know. Every home can have a diabetic or heart patient and keeping a tab on blood sugar levels and pulse rate is essential. Thus, every household must have the following medical devices.

Importance of Having Medical Devices at Home

Having essential medical devices at home is a simple first aid tip. This will come in handy during times of medical emergency and will act as the first aid before you get to a nearby hospital. Imagine your sugar levels spike during the night and there are no nearby medical facilities open. Well, you could check your sugar levels using a blood glucose monitor. The same could be in the case of a heart patient who can use a blood pressure monitor.

*Acts as first aid in a medical emergency

*Saves you time

*Immediate lifesaver

*Helps you make the right kind of home remedy

Must-Have Medical Devices At Home

1. Blood Pressure Monitor

This is a must-have medical device if you have a family member suffering from high or low blood pressure. It helps you track your blood pressure levels daily until you show the doctor your readings every month. This will help your doctor prescribe the right kind of medicines or place you on an appropriate diet. Also, keep in mind that normal blood pressure levels range between 110/70 to 120/80.

2. Blood Glucose Monitor

If you have diabetes at home, then consider getting a blood glucose monitor. This can also be used by prediabetics, as in people who are on the verge of getting diabetes. It helps track blood sugar levels, helps you monitor your health status, and make appropriate diet and lifestyle changes. It is recommended that you keep daily track of your blood sugar levels and tell your doctor about the same. This will ensure the betterment of your overall health.

3. Digital Thermometer

Keep track of fever especially during the monsoon and winter. Every household should have a thermometer to check for cold, flu, and fever. Especially, if you have children, then consider having this essential medical device as kids tend to fall ill often. Also, keep in mind that normal body temperature ranges between 970F to 990F.

4. Digital Weight Machine

A digital weight machine measures your body weight and helps you choose the right kind of lifestyle to stay fit and trim. A sudden gain in weight could mean hormonal imbalances and irregular lipid metabolism. A healthy body mass is between 18.5 and 24.9. Also, keep in mind that regular exercise and a healthy diet can contribute to your overall health. 

5. First Aid Kit

Every household must have a first aid kit. A first aid kit comes in handy when you encounter a bruise, burn, or wound. It is the first line of protection and it is considered an essential lifesaver during urgent times.

Our world is filled with infections and viruses that can leave us battling with a fatal illness. Anyone can catch a cold or fever anytime and home remedies are the best natural lifesavers we should know. Every home can have a diabetic or heart patient and keeping a tab on blood sugar levels and pulse rate is essential. Thus, every household must have the following medical devices.

Importance of Having Medical Devices at Home

Having essential medical devices at home is a simple first aid tip. This will come in handy during times of medical emergency and will act as the first aid before you get to a nearby hospital. Imagine your sugar levels spike during the night and there are no nearby medical facilities open. Well, you could check your sugar levels using a blood glucose monitor. The same could be in the case of a heart patient who can use a blood pressure monitor.

*Acts as first aid in a medical emergency

*Saves you time

*Immediate lifesaver

*Helps you make the right kind of home remedy

Must-Have Medical Devices At Home

1. Blood Pressure Monitor

This is a must-have medical device if you have a family member suffering from high or low blood pressure. It helps you track your blood pressure levels daily until you show the doctor your readings every month. This will help your doctor prescribe the right kind of medicines or place you on an appropriate diet. Also, keep in mind that normal blood pressure levels range between 110/70 to 120/80.

2. Blood Glucose Monitor

If you have diabetes at home, then consider getting a blood glucose monitor. This can also be used by prediabetics, as in people who are on the verge of getting diabetes. It helps track blood sugar levels, helps you monitor your health status, and make appropriate diet and lifestyle changes. It is recommended that you keep daily track of your blood sugar levels and tell your doctor about the same. This will ensure the betterment of your overall health.

3. Digital Thermometer

Keep track of fever especially during the monsoon and winter. Every household should have a thermometer to check for cold, flu, and fever. Especially, if you have children, then consider having this essential medical device as kids tend to fall ill often. Also, keep in mind that normal body temperature ranges between 970F to 990F.

4. Digital Weight Machine

A digital weight machine measures your body weight and helps you choose the right kind of lifestyle to stay fit and trim. A sudden gain in weight could mean hormonal imbalances and irregular lipid metabolism. A healthy body mass is between 18.5 and 24.9. Also, keep in mind that regular exercise and a healthy diet can contribute to your overall health. 

5. First Aid Kit

Every household must have a first aid kit. A first aid kit comes in handy when you encounter a bruise, burn, or wound. It is the first line of protection and it is considered an essential lifesaver during urgent times.

Foods that Help to Reduce High Blood Pressure

What is Hypertension?

High blood pressure or hypertension is a serious health condition nowadays, which affects both young and old age groups. It refers to a force of blood against the artery walls, which is high. It is sometimes also called a silent killer, as it shows no symptoms and can go unnoticed. Age, family history, gender and race are some of the leading risk factors for high blood pressure.

One of the easiest ways you can opt to prevent hypertension is by choosing healthy foods.  Research has shown that the foods we consume daily not only help to maintain a healthy heart, but also helps to lower high blood pressure.

Good Foods to Lower Your High Blood Pressure

Sweet Potato

It is one of the best sources of dietary potassium, calcium and magnesium and helps lower the blood pressure by relaxing the walls of blood vessel. Moreover, sweet potatoes are high in fiber, which helps to reduce the risk of hypertension.

Garlic

Garlic can add more than just taste to your dishes. It is widely used as a flavoring agent in dishes. It has a hand in increasing nitric oxide levels in the body, which helps to dilate blood vessels, thereby reduces blood pressure in people with hypertension.

Olive Oil

Olive oil, especially extra-virgin olive oil, packs a healthy punch and has been known for its many health benefits. Polyphenols are protective antioxidants in olive oil, which helps to reduce blood pressure by improving the health of blood vessels and make them to stay elastic. You can use it daily in your cooking instead of butter, vegetable oil or canola oil.

Berries

Berries are delicious low-calorie fruits that are loaded with antioxidants and polyphenols, and rich in heart healthy fiber too. Just sprinkling blueberries on your yogurt or blending strawberries into your morning smoothie can significantly improve the health of your heart. You can also add these tasty bright and sweet superfruits to your shakes and fruit salads.

Low-fat Yogurt

It is enriched with calcium and magnesium and helps to balance blood pressure well, especially in women. Choose nonfat or low-fat unflavored milk and other dairy products instead of full fat in your diet. You can also add cool and creamy yogurt in sauces and salad dressings too.

Plain, low-fat yogurt is a good thing to add calcium in your diet without too much added sugar or fat.

Whole Grains

Go for whole grains instead of highly refined white flour. It is rich in fiber, potassium and magnesium. You can take brown rice, whole grain pasta, multigrain breads and high fiber breakfast cereal like oats, porridge or muesli, as this maintaining healthier hearts. Brown rice and whole grain pasta can be easy to over serve.  These make you feel full and thereby help in controlling your weight and help ward off coronary heart disease.

You can cook oats with water or low-fat milk and can add brown sugar with raisins or bananas for a touch of sweetness.

Nuts and Seeds

Nuts like almonds, walnuts and peanuts, legumes and seeds are a rich source of proteins, unsaturated fats, vitamins and minerals. These are delicious, nutritious and are an important part of a healthy diet. You can use some unsalted nuts in your meals every day.

Dark Chocolate

Well, you read it right, dark chocolate is even more nutritious than a regular one and has less sugar in it. It is a form of chocolate containing cocoa solids and cocoa butter. It is rich in polyphenols and flavonoids (organic chemicals) which stimulate nitric oxide production in the body and cause dilation of blood vessels thereby improving the blood flow and lower blood pressure. You can make it more delicious by adding it to yogurt or eat it with fruits, such as strawberries, raspberries or blueberries as a healthy dessert.

Fish

Fish is a great source of omega-3 fatty acids which are required to maintain the heart health. It is loaded with necessary nutrients, such as protein and vitamin D. Fish like salmon, sardines, and tuna are examples of fatty fishes which boost health and can reduce high blood pressure levels to a certain extent. Consuming fish also decreases the risk of stroke and heart failure. Eating at least one to two servings of fish a week may help to keep your blood pressure in check.

Fruits and Veggies

Enjoy healthy eating by including more fruits and vegetables such as pomegranate, banana and avocados in your diet.. Pomegranate, the fruit with a crown, is rich in antioxidants and bioactive polyphenols which helps to improve blood flow and lowers blood pressure.  You can easily find it in grocery stores and it is worth adding it to your diet.. You can also make smoothies at home with bananas, as these are a rich source of potassium and help in regulating blood pressure.

Go green by filling your plate with leafy greens high in potassium, such as spinach, broccoli, kale and turnip. You can also include tomatoes in your salad, as these are loaded with lycopene and help to prevent the risk of heart attack and stroke.

Adding these healthful foods in your daily diet along with salt intake check will help you to manage or even avoid high blood pressure. Following the healthy dietary patterns will show results in just a few weeks and will also reduce the risk of serious conditions such as stroke, heart failure, and kidney disease.

What is Hypertension?

High blood pressure or hypertension is a serious health condition nowadays, which affects both young and old age groups. It refers to a force of blood against the artery walls, which is high. It is sometimes also called a silent killer, as it shows no symptoms and can go unnoticed. Age, family history, gender and race are some of the leading risk factors for high blood pressure.

One of the easiest ways you can opt to prevent hypertension is by choosing healthy foods.  Research has shown that the foods we consume daily not only help to maintain a healthy heart, but also helps to lower high blood pressure.

Good Foods to Lower Your High Blood Pressure

Sweet Potato

It is one of the best sources of dietary potassium, calcium and magnesium and helps lower the blood pressure by relaxing the walls of blood vessel. Moreover, sweet potatoes are high in fiber, which helps to reduce the risk of hypertension.

Garlic

Garlic can add more than just taste to your dishes. It is widely used as a flavoring agent in dishes. It has a hand in increasing nitric oxide levels in the body, which helps to dilate blood vessels, thereby reduces blood pressure in people with hypertension.

Olive Oil

Olive oil, especially extra-virgin olive oil, packs a healthy punch and has been known for its many health benefits. Polyphenols are protective antioxidants in olive oil, which helps to reduce blood pressure by improving the health of blood vessels and make them to stay elastic. You can use it daily in your cooking instead of butter, vegetable oil or canola oil.

Berries

Berries are delicious low-calorie fruits that are loaded with antioxidants and polyphenols, and rich in heart healthy fiber too. Just sprinkling blueberries on your yogurt or blending strawberries into your morning smoothie can significantly improve the health of your heart. You can also add these tasty bright and sweet superfruits to your shakes and fruit salads.

Low-fat Yogurt

It is enriched with calcium and magnesium and helps to balance blood pressure well, especially in women. Choose nonfat or low-fat unflavored milk and other dairy products instead of full fat in your diet. You can also add cool and creamy yogurt in sauces and salad dressings too.

Plain, low-fat yogurt is a good thing to add calcium in your diet without too much added sugar or fat.

Whole Grains

Go for whole grains instead of highly refined white flour. It is rich in fiber, potassium and magnesium. You can take brown rice, whole grain pasta, multigrain breads and high fiber breakfast cereal like oats, porridge or muesli, as this maintaining healthier hearts. Brown rice and whole grain pasta can be easy to over serve.  These make you feel full and thereby help in controlling your weight and help ward off coronary heart disease.

You can cook oats with water or low-fat milk and can add brown sugar with raisins or bananas for a touch of sweetness.

Nuts and Seeds

Nuts like almonds, walnuts and peanuts, legumes and seeds are a rich source of proteins, unsaturated fats, vitamins and minerals. These are delicious, nutritious and are an important part of a healthy diet. You can use some unsalted nuts in your meals every day.

Dark Chocolate

Well, you read it right, dark chocolate is even more nutritious than a regular one and has less sugar in it. It is a form of chocolate containing cocoa solids and cocoa butter. It is rich in polyphenols and flavonoids (organic chemicals) which stimulate nitric oxide production in the body and cause dilation of blood vessels thereby improving the blood flow and lower blood pressure. You can make it more delicious by adding it to yogurt or eat it with fruits, such as strawberries, raspberries or blueberries as a healthy dessert.

Fish

Fish is a great source of omega-3 fatty acids which are required to maintain the heart health. It is loaded with necessary nutrients, such as protein and vitamin D. Fish like salmon, sardines, and tuna are examples of fatty fishes which boost health and can reduce high blood pressure levels to a certain extent. Consuming fish also decreases the risk of stroke and heart failure. Eating at least one to two servings of fish a week may help to keep your blood pressure in check.

Fruits and Veggies

Enjoy healthy eating by including more fruits and vegetables such as pomegranate, banana and avocados in your diet.. Pomegranate, the fruit with a crown, is rich in antioxidants and bioactive polyphenols which helps to improve blood flow and lowers blood pressure.  You can easily find it in grocery stores and it is worth adding it to your diet.. You can also make smoothies at home with bananas, as these are a rich source of potassium and help in regulating blood pressure.

Go green by filling your plate with leafy greens high in potassium, such as spinach, broccoli, kale and turnip. You can also include tomatoes in your salad, as these are loaded with lycopene and help to prevent the risk of heart attack and stroke.

Adding these healthful foods in your daily diet along with salt intake check will help you to manage or even avoid high blood pressure. Following the healthy dietary patterns will show results in just a few weeks and will also reduce the risk of serious conditions such as stroke, heart failure, and kidney disease.

How do Antibiotics Work?

A human body often has the tendency to fall sick due to various complications in the body. Infections caused in the body due to bacteria can be treated with the help of antibiotics. They also help in curbing less-serious infection from becoming a fatal one. First antibiotic in history, penicillin was discovered in the year 1920 and since has had a huge impact. It gave more scope to study it further and come up with a cure for most infections. 

Antibiotics make sure that they target the infection-causing bacterial cells (which are identical to human cells) without affecting the healthy cells. They do this in 3 main ways which are

  • * By striking on the wall encircling bacteria
  • * By impeding with bacteria duplication
  • * By clogging protein manufacturing in bacteria

Antibiotics come in many forms such as tablets, capsules, liquids, creams and ointments. On consumption or application of antibiotics, they start working immediately, although the duration of your medication could vary as it prescribed as per the type and seriousness of the infection. It is advised to complete the regimen as per doctor’s advice. 

Some bacteria in our body are deemed as good bacteria as they help us maintain the pink of health, but since the cell structure for all kinds of bacteria are same, antibiotics tend to attack them as well, which is why regular consumption of antibiotic is not recommended. No antibiotic should be taken without a doctor’s prescription or recommendation as improper use of these could have side effects.

A human body often has the tendency to fall sick due to various complications in the body. Infections caused in the body due to bacteria can be treated with the help of antibiotics. They also help in curbing less-serious infection from becoming a fatal one. First antibiotic in history, penicillin was discovered in the year 1920 and since has had a huge impact. It gave more scope to study it further and come up with a cure for most infections. 

Antibiotics make sure that they target the infection-causing bacterial cells (which are identical to human cells) without affecting the healthy cells. They do this in 3 main ways which are

  • * By striking on the wall encircling bacteria
  • * By impeding with bacteria duplication
  • * By clogging protein manufacturing in bacteria

Antibiotics come in many forms such as tablets, capsules, liquids, creams and ointments. On consumption or application of antibiotics, they start working immediately, although the duration of your medication could vary as it prescribed as per the type and seriousness of the infection. It is advised to complete the regimen as per doctor’s advice. 

Some bacteria in our body are deemed as good bacteria as they help us maintain the pink of health, but since the cell structure for all kinds of bacteria are same, antibiotics tend to attack them as well, which is why regular consumption of antibiotic is not recommended. No antibiotic should be taken without a doctor’s prescription or recommendation as improper use of these could have side effects.

7 Health Benefits of Practicing Mindfulness

What is Mindfulness?

Mindfulness is the art of practicing how to be aware of our surroundings and not let our minds wander into the past or future. Mindfulness is not only about being aware of present but the quality of that awareness. To say it in simple words, it is getting away from memory of past, worry of the future and staying in the present. Practicing mindfulness has multiple health benefits and if done regularly, it can bring out a positive lifestyle change.

Ways to Practice Mindfulness

Meditate daily: Meditation helps clear out thoughts. Spending 30 minutes of not thinking can do wonders when it comes to reducing stress and being aware of the surroundings.

Observe your thoughts and emotions: One of the main reasons why we often get caught up and are not able to practice mindfulness is because our emotions and thoughts are all over the place. Simple tip for this is to constantly observe and face your thoughts rather than letting it built up.

Connect with your senses: Fast-paced life can seem charming but comes with its own cons. When was the last time you stopped and smelled roses or enjoyed a meal for its taste? Consciously taking time to connect with your senses has its own benefits in the long run.

Take up one thing at a time: Taking up tasks on tasks at the same time can put you in a frenzy, resulting in poor results. Take up one thing at a time and  dedicate to it completely to see better results. Doing this will help you manage your time well too.

Be aware of your surroundings: Know what is happening around you whether it is personally or professionally as this helps you handle any situation, good or bad in a more effective way.

7 Health Benefits of Practicing Mindfulness

Manages Your Temper

Anger-based actions can have a harmful effect on your relationships and communication. Mindfulness allows you to take a step back from an ongoing heated situation and think more clearly before reacting out of anger. It helps a person still experience thoughts, feelings and difficult situations without being intimidated by the same.

Helps Curb Depression

Depression usually occurs when you are unable to let go of past experiences and memories. You are stuck in an infinite struggle of coming out of the past in present scenarios. Mindfulness on the other is a state of initial awareness. By practicing mindfulness consciously on a daily basis, one can leave the past and depression behind and focus on present surroundings and situations.  Helps Curb Depression

Reduce Anxiety and Stress

Anxiety and stress are often results of overthinking. Your mind wanders into future, holds on to a thought and builds on it, which later becomes stress. Controlling or fixing anxiety only makes it worse. This is where mindfulness plays an important role. Mindfulness helps you to be aware of emotions and thoughts without reacting to them. This is proven to be a beneficial way of handling anxiety.

Increase Focus and Concentration

We often find ourselves distracted, whether it is a new Instagram post, a new game or even gossip about your co-worker. These often account for time wasters and make it difficult for you to manage your work and time effectively, leading to stress, stress and more stress! By practicing mindfulness daily, you are more aware of how much time you are spending on an activity and how important it is or is not. Mindfulness gives you the ability to regulate and manage your attention hence increasing focus and concentration.

Lowers Blood Pressure

Stress is a leading factor when it comes to high blood pressure and other chronic diseases. While certain medicines may keep high blood pressure in check, accurate lifestyle changes too play an important factor. Mindfulness plays a major role in reducing stress and making sure your response to any situation is not disruptive. This further helps lower blood pressure.

Lose Weight

Overeating and unhealthy eating habits often involves a kind of mindlessness. Having food is a mundane habit that can easily be overlooked, and we simply end up doing it without putting thought or effort on it. This approach of consuming foods can hinder our best intentions for weight loss. Stress eating, binge eating or eating while distracted all lead to weight gain, but by practicing mindful eating you are aware of what you are putting inside your body and are listening to your body’s needs.

Fall Asleep Faster

Lack of sleep is often a result of an overactive mind. Even if you are physically tired, you might find yourself unable to sleep due to same reasons. Overthinking, stress and anxiety are a few common reasons for an overactive mind. Mindfulness helps combat all three and aids in good quality sleep. Another effective way to make sure you get a good night’s rest is by practicing mindful meditation.

What is Mindfulness?

Mindfulness is the art of practicing how to be aware of our surroundings and not let our minds wander into the past or future. Mindfulness is not only about being aware of present but the quality of that awareness. To say it in simple words, it is getting away from memory of past, worry of the future and staying in the present. Practicing mindfulness has multiple health benefits and if done regularly, it can bring out a positive lifestyle change.

Ways to Practice Mindfulness

Meditate daily: Meditation helps clear out thoughts. Spending 30 minutes of not thinking can do wonders when it comes to reducing stress and being aware of the surroundings.

Observe your thoughts and emotions: One of the main reasons why we often get caught up and are not able to practice mindfulness is because our emotions and thoughts are all over the place. Simple tip for this is to constantly observe and face your thoughts rather than letting it built up.

Connect with your senses: Fast-paced life can seem charming but comes with its own cons. When was the last time you stopped and smelled roses or enjoyed a meal for its taste? Consciously taking time to connect with your senses has its own benefits in the long run.

Take up one thing at a time: Taking up tasks on tasks at the same time can put you in a frenzy, resulting in poor results. Take up one thing at a time and  dedicate to it completely to see better results. Doing this will help you manage your time well too.

Be aware of your surroundings: Know what is happening around you whether it is personally or professionally as this helps you handle any situation, good or bad in a more effective way.

7 Health Benefits of Practicing Mindfulness

Manages Your Temper

Anger-based actions can have a harmful effect on your relationships and communication. Mindfulness allows you to take a step back from an ongoing heated situation and think more clearly before reacting out of anger. It helps a person still experience thoughts, feelings and difficult situations without being intimidated by the same.

Helps Curb Depression

Depression usually occurs when you are unable to let go of past experiences and memories. You are stuck in an infinite struggle of coming out of the past in present scenarios. Mindfulness on the other is a state of initial awareness. By practicing mindfulness consciously on a daily basis, one can leave the past and depression behind and focus on present surroundings and situations.  Helps Curb Depression

Reduce Anxiety and Stress

Anxiety and stress are often results of overthinking. Your mind wanders into future, holds on to a thought and builds on it, which later becomes stress. Controlling or fixing anxiety only makes it worse. This is where mindfulness plays an important role. Mindfulness helps you to be aware of emotions and thoughts without reacting to them. This is proven to be a beneficial way of handling anxiety.

Increase Focus and Concentration

We often find ourselves distracted, whether it is a new Instagram post, a new game or even gossip about your co-worker. These often account for time wasters and make it difficult for you to manage your work and time effectively, leading to stress, stress and more stress! By practicing mindfulness daily, you are more aware of how much time you are spending on an activity and how important it is or is not. Mindfulness gives you the ability to regulate and manage your attention hence increasing focus and concentration.

Lowers Blood Pressure

Stress is a leading factor when it comes to high blood pressure and other chronic diseases. While certain medicines may keep high blood pressure in check, accurate lifestyle changes too play an important factor. Mindfulness plays a major role in reducing stress and making sure your response to any situation is not disruptive. This further helps lower blood pressure.

Lose Weight

Overeating and unhealthy eating habits often involves a kind of mindlessness. Having food is a mundane habit that can easily be overlooked, and we simply end up doing it without putting thought or effort on it. This approach of consuming foods can hinder our best intentions for weight loss. Stress eating, binge eating or eating while distracted all lead to weight gain, but by practicing mindful eating you are aware of what you are putting inside your body and are listening to your body’s needs.

Fall Asleep Faster

Lack of sleep is often a result of an overactive mind. Even if you are physically tired, you might find yourself unable to sleep due to same reasons. Overthinking, stress and anxiety are a few common reasons for an overactive mind. Mindfulness helps combat all three and aids in good quality sleep. Another effective way to make sure you get a good night’s rest is by practicing mindful meditation.

Avoid in Medicine Storage

Summer is all about prickly heat waves and unbearable heat. We need utmost protection from the scorching sun ready to take on us.

But what must be noted is that just like our bodies, even our medicines need special care when the mercury hits the highest peak. It becomes all the more important to keep your medicines from damage and decay due to excruciating temperature.

Why to Protect Your Medication from Heat?

Heat degradation may hamper your medicines’ effectivity, causes the medicine to lose its potency, physically change the product, thereby adversely impacting your health. Thus, it becomes necessary to keep your medicines at a controlled temperature of 58 to 77 degrees Fahrenheit.

Factors that can Alter the Properties of Your Medications

There can be so many factors that can expose your medicines to high temperature without you even realising it. Here, we talk about some of the prominent ones that may affect your medicine stability.

  • * Extreme Weather: Room temperature can be extremely hot during the summer season. Power shortage or lack of air conditioning may damage your medicines in room temperature.
  • * Direct Sun Exposure: Keeping your medication under direct sunlight may damage the medicine.
  • Storing in the Car: If you store your medicine in your car for a long time, they tend to get exposed to high heat, thus, getting damaged.

How to Protect Your Medication from Heat?

Extreme temperatures during the summer season tests the integrity of your medicines. So keep it protected from harsh summer heat wave by storing in ambient temperature.

When you buy medicines, follow the quick-fixes to keep your medicines protected:

What If Your Medication has been Exposed to Excessive Heat?

It is important to consult a doctors before taking the medication in case your medicines have been exposed to excessive heat. Dispose off the medicines if they have stayed in the heat for very long.

Summer is all about prickly heat waves and unbearable heat. We need utmost protection from the scorching sun ready to take on us.

But what must be noted is that just like our bodies, even our medicines need special care when the mercury hits the highest peak. It becomes all the more important to keep your medicines from damage and decay due to excruciating temperature.

Why to Protect Your Medication from Heat?

Heat degradation may hamper your medicines’ effectivity, causes the medicine to lose its potency, physically change the product, thereby adversely impacting your health. Thus, it becomes necessary to keep your medicines at a controlled temperature of 58 to 77 degrees Fahrenheit.

Factors that can Alter the Properties of Your Medications

There can be so many factors that can expose your medicines to high temperature without you even realising it. Here, we talk about some of the prominent ones that may affect your medicine stability.

  • * Extreme Weather: Room temperature can be extremely hot during the summer season. Power shortage or lack of air conditioning may damage your medicines in room temperature.
  • * Direct Sun Exposure: Keeping your medication under direct sunlight may damage the medicine.
  • Storing in the Car: If you store your medicine in your car for a long time, they tend to get exposed to high heat, thus, getting damaged.

How to Protect Your Medication from Heat?

Extreme temperatures during the summer season tests the integrity of your medicines. So keep it protected from harsh summer heat wave by storing in ambient temperature.

When you buy medicines, follow the quick-fixes to keep your medicines protected:

What If Your Medication has been Exposed to Excessive Heat?

It is important to consult a doctors before taking the medication in case your medicines have been exposed to excessive heat. Dispose off the medicines if they have stayed in the heat for very long.

Stay Healthy This Winter With These Vital Vitamins

You might be focused on how warm your sweater can be and if your sweater is puffy enough. But what you put into your body during the winter can be just as important as what you put on it. Nutrients help your body run like normal and protect it from threats like germs,diseases. you should get your nutrients from the foods you eat.And that’s where supplements come into play. Following list of vitamins that can be beneficial to your health this winter. But as always, ask you doctor before adding a new vitamin to your regime.

Vitamin D

The “sunshine vitamin.” Your body produces vitamin D when your skin is exposed to sunlight, which can be a bit problematic during the winter when the days are shorter and it’s too cold to spend a lot of time outdoors. Taking a vitamin D supplement has lots of health benefits like healthy bones and improved resistance against certain diseases. It can also help you fight the winter blues. There aren’t many foods that contain vitamin D. Fish, dairy and mushrooms do, but in such small amounts that it can be hard to meet your daily requirement from just eating these foods.

Vitamin C

The way people talk about it, you might think that vitamin C is the magic vitamin. So many people swear it can keep you healthy and happy during the cold and flu season. Vitamin C can’t prevent you from getting colds but it can reduce their severity. That’s because vitamin C strengthens your body’s immune system.

Iron

It can also help regulate your body temperature, which can definitely come in handy when you’re trying to stay warm this season. So if you’re feeling fatigued, experiencing cold hands and feet, have brittle nails, or deal with headaches, chat with your doctor about adding an iron supplement into your diet. You can also cook up some beans, lentils, leafy greens or red meat to add some more iron in the kitchen.

Vitamin E

While a vitamin E deficiency is rare, it is a vital component to your health specifically your skin health. Winter weather can cause your skin to get flaky, dry and itchy, but lotions fortified with vitamin E can help your skin hold water, keeping it soft and resilient. It also has been shown to decrease inflammation, redness and wrinkles as well. So while not a supplement in the traditional sense, supplementing your skin routine with some vitamin E does have its benefits. And it’s Easy to do most lotions contain this skin-protecting vitamin.

Vitamin B

 You’ve probably heard of superfoods. But how about super vitamins? The B vitamins definitely fall into that super category by maintaining cell health and keeping you feeling energized. We mean vitamins because there are different types of B vitamins that have different benefits. B-12 helps regulate your nervous system and B-6 helps your body turn food into energy. B-1 and B-2 also convert what you eat into energy but also tout neurological benefits and support proper eyesight. B-12 is most beneficial for it can improve your mood and boost your energy. You can get your winter dosage in whole grains,  meats, legumes and leafy greens.

You might be focused on how warm your sweater can be and if your sweater is puffy enough. But what you put into your body during the winter can be just as important as what you put on it. Nutrients help your body run like normal and protect it from threats like germs,diseases. you should get your nutrients from the foods you eat.And that’s where supplements come into play. Following list of vitamins that can be beneficial to your health this winter. But as always, ask you doctor before adding a new vitamin to your regime.

Vitamin D

The “sunshine vitamin.” Your body produces vitamin D when your skin is exposed to sunlight, which can be a bit problematic during the winter when the days are shorter and it’s too cold to spend a lot of time outdoors. Taking a vitamin D supplement has lots of health benefits like healthy bones and improved resistance against certain diseases. It can also help you fight the winter blues. There aren’t many foods that contain vitamin D. Fish, dairy and mushrooms do, but in such small amounts that it can be hard to meet your daily requirement from just eating these foods.

Vitamin C

The way people talk about it, you might think that vitamin C is the magic vitamin. So many people swear it can keep you healthy and happy during the cold and flu season. Vitamin C can’t prevent you from getting colds but it can reduce their severity. That’s because vitamin C strengthens your body’s immune system.

Iron

It can also help regulate your body temperature, which can definitely come in handy when you’re trying to stay warm this season. So if you’re feeling fatigued, experiencing cold hands and feet, have brittle nails, or deal with headaches, chat with your doctor about adding an iron supplement into your diet. You can also cook up some beans, lentils, leafy greens or red meat to add some more iron in the kitchen.

Vitamin E

While a vitamin E deficiency is rare, it is a vital component to your health specifically your skin health. Winter weather can cause your skin to get flaky, dry and itchy, but lotions fortified with vitamin E can help your skin hold water, keeping it soft and resilient. It also has been shown to decrease inflammation, redness and wrinkles as well. So while not a supplement in the traditional sense, supplementing your skin routine with some vitamin E does have its benefits. And it’s Easy to do most lotions contain this skin-protecting vitamin.

Vitamin B

 You’ve probably heard of superfoods. But how about super vitamins? The B vitamins definitely fall into that super category by maintaining cell health and keeping you feeling energized. We mean vitamins because there are different types of B vitamins that have different benefits. B-12 helps regulate your nervous system and B-6 helps your body turn food into energy. B-1 and B-2 also convert what you eat into energy but also tout neurological benefits and support proper eyesight. B-12 is most beneficial for it can improve your mood and boost your energy. You can get your winter dosage in whole grains,  meats, legumes and leafy greens.

5 Effective Ways to Control Diabetes

Controlling diabetes is a relentless challenge; but with a little bit of knowledge and dedication, diabetes care can become second option. There is no natural cure for diabetes, you can lead a normal and balanced life, if you learn how to control your blood glucose levels.

This means that the body is unable to effectively convert glucose into energy because it is building resistance to the insulin and is releasing too much glucose into the blood. Diabetes, in most cases, can initially be managed through healthy lifestyle changes – healthy diet, regular exercise and monitoring the blood glucose levels.

Here are 5 simple ways in which you can control diabetes effectively:

Quality of food

For diabetic diet, every meal should be a good mix of fruits & vegetables, proteins and fats. It’s most important to choose the right kind of carbohydrates to consume such as fruits, vegetables and whole grains, are better foods for diabetics than some other kinds of carbohydrates. These foods are low in bad carbohydrates and contain high levels of fibre that helps in stabilising blood sugar levels.

Eating habits

It is never a good idea to skip a meal, especially breakfast. When we don’t eat for a long stretch of time, our body feeds itself with the glucose released by the liver. For most people diagnosed with diabetes, the liver doesn’t properly sense that the blood already has enough glucose in it, so it continues to generate more.

Carbohydrates have the largest impact on blood sugar levels. For people taking mealtime insulin, it’s crucial to be aware of the amount of carbohydrates in the food so that they get regulate the insulin dose accordingly.

Educate yourself about what portion size is appropriate for each type of food. Simplify this process by jotting down portions for the foods you eat most often.

Exercise right

Being regular with your physical activity helps the body use insulin more efficiently.

It is recommended, for most adults to exercise at least 30 minutes a day, 5 days a week.

Illness and stress

When we’re sick or overly stressed, our bodies produce stress-related hormones to help fight the illness, but these hormones also raise the blood sugar level. During this phase, it is important to balance your food, medication and physical activity while accounting for the hormones. Stock up on foods that are easy to digest, such as mild soups, yoghurt, and unsalted crackers.

Medication and monitoring

Never self-medicate with over-the-counter medicines. Even if the medicine and dosage was prescribed by your doctor, you should monitor how your body reacts to the medicine and report any alarming reactions, such as sudden drop in glucose, to your doctor.

Regular monitoring of how your body is reacting to the lifestyle changes you are making is most essential. This helps you stick to habits that are beneficial to you and kick the ones that aren’t.

Controlling diabetes is a relentless challenge; but with a little bit of knowledge and dedication, diabetes care can become second option. There is no natural cure for diabetes, you can lead a normal and balanced life, if you learn how to control your blood glucose levels.

This means that the body is unable to effectively convert glucose into energy because it is building resistance to the insulin and is releasing too much glucose into the blood. Diabetes, in most cases, can initially be managed through healthy lifestyle changes – healthy diet, regular exercise and monitoring the blood glucose levels.

Here are 5 simple ways in which you can control diabetes effectively:

Quality of food

For diabetic diet, every meal should be a good mix of fruits & vegetables, proteins and fats. It’s most important to choose the right kind of carbohydrates to consume such as fruits, vegetables and whole grains, are better foods for diabetics than some other kinds of carbohydrates. These foods are low in bad carbohydrates and contain high levels of fibre that helps in stabilising blood sugar levels.

Eating habits

It is never a good idea to skip a meal, especially breakfast. When we don’t eat for a long stretch of time, our body feeds itself with the glucose released by the liver. For most people diagnosed with diabetes, the liver doesn’t properly sense that the blood already has enough glucose in it, so it continues to generate more.

Carbohydrates have the largest impact on blood sugar levels. For people taking mealtime insulin, it’s crucial to be aware of the amount of carbohydrates in the food so that they get regulate the insulin dose accordingly.

Educate yourself about what portion size is appropriate for each type of food. Simplify this process by jotting down portions for the foods you eat most often.

Exercise right

Being regular with your physical activity helps the body use insulin more efficiently.

It is recommended, for most adults to exercise at least 30 minutes a day, 5 days a week.

Illness and stress

When we’re sick or overly stressed, our bodies produce stress-related hormones to help fight the illness, but these hormones also raise the blood sugar level. During this phase, it is important to balance your food, medication and physical activity while accounting for the hormones. Stock up on foods that are easy to digest, such as mild soups, yoghurt, and unsalted crackers.

Medication and monitoring

Never self-medicate with over-the-counter medicines. Even if the medicine and dosage was prescribed by your doctor, you should monitor how your body reacts to the medicine and report any alarming reactions, such as sudden drop in glucose, to your doctor.

Regular monitoring of how your body is reacting to the lifestyle changes you are making is most essential. This helps you stick to habits that are beneficial to you and kick the ones that aren’t.

Lifestyle Changes For High BP

In India many people suffers from hypertension or high blood pressure. Stressful and modern lifestyles have caused an increase in the cases of high blood pressure. If our stressful modern lifestyle can cause high blood pressure, then a few changes in our lifestyle should be able to control it.

These Tips Will Help You Maintain Healthier Habits And Keep Your Blood Pressure Normal

Low-salt Foods:

While a salt free diet is superior, not many people enjoy their meals without salt. Reducing the amount of salt gradually can help you get used to having less salt in your food. Eat fresh home-cooked food as much as possible so you have full control over what you are eating. Avoid readymade tasty snacks and packaged foods as they contain very high levels of salt. It is better to cut out processed foods, junk foods, and potato chips because the amount of sodium in these foods can cause blood pressure to shoot up.

Drinking Green Tea:

One of the causes of high blood pressure is the narrowing of the blood vessels because of inflammation. Green tea and hibiscus tea contain antioxidants, polyphenols, and anthocyanin. These substances help to reduce inflammation and widen arteries. When arteries are at their normal size, blood is able to flow through them without a problem and blood pressure becomes stable. Cups of green or hibiscus tea a day can help keep blood pressure under control and also keep you hydrated.

Fresh Juices:

The juice of certain fruits and vegetables work exceptionally well not only to keep blood pressure normal but also to lower it if it goes too high. You could also choose vegetable juices like celery or beet to make sure that your pressure is under control. Other fruits and vegetables like apples, pineapple,pomegranate,carrots, and cucumber can also be added to these juices for an interesting twist and different taste. One glass of juice is usually enough to keep you feeling refreshed and fit all through the day.

Exercise:

Regular exercise is known to have health benefits. One of the major benefits of exercising every day is that the heart muscles get strengthened and blood circulation improves. When the heart doesn’t have to pump too hard to keep blood flowing, steady blood pressure is maintained. Half an hour of exercise including cardio like walking or running can help maintain a healthy heart and circulatory system. Before you start a daily exercise routine it is better to consult with your doctor to ensure that your fitness levels are optimal for vigorous activity.

Normal  blood pressure can be maintained by following these steps. If you do however continue to experience high blood pressure you should get a check-up from your doctor.

In India many people suffers from hypertension or high blood pressure. Stressful and modern lifestyles have caused an increase in the cases of high blood pressure. If our stressful modern lifestyle can cause high blood pressure, then a few changes in our lifestyle should be able to control it.

These Tips Will Help You Maintain Healthier Habits And Keep Your Blood Pressure Normal

Low-salt Foods:

While a salt free diet is superior, not many people enjoy their meals without salt. Reducing the amount of salt gradually can help you get used to having less salt in your food. Eat fresh home-cooked food as much as possible so you have full control over what you are eating. Avoid readymade tasty snacks and packaged foods as they contain very high levels of salt. It is better to cut out processed foods, junk foods, and potato chips because the amount of sodium in these foods can cause blood pressure to shoot up.

Drinking Green Tea:

One of the causes of high blood pressure is the narrowing of the blood vessels because of inflammation. Green tea and hibiscus tea contain antioxidants, polyphenols, and anthocyanin. These substances help to reduce inflammation and widen arteries. When arteries are at their normal size, blood is able to flow through them without a problem and blood pressure becomes stable. Cups of green or hibiscus tea a day can help keep blood pressure under control and also keep you hydrated.

Fresh Juices:

The juice of certain fruits and vegetables work exceptionally well not only to keep blood pressure normal but also to lower it if it goes too high. You could also choose vegetable juices like celery or beet to make sure that your pressure is under control. Other fruits and vegetables like apples, pineapple,pomegranate,carrots, and cucumber can also be added to these juices for an interesting twist and different taste. One glass of juice is usually enough to keep you feeling refreshed and fit all through the day.

Exercise:

Regular exercise is known to have health benefits. One of the major benefits of exercising every day is that the heart muscles get strengthened and blood circulation improves. When the heart doesn’t have to pump too hard to keep blood flowing, steady blood pressure is maintained. Half an hour of exercise including cardio like walking or running can help maintain a healthy heart and circulatory system. Before you start a daily exercise routine it is better to consult with your doctor to ensure that your fitness levels are optimal for vigorous activity.

Normal  blood pressure can be maintained by following these steps. If you do however continue to experience high blood pressure you should get a check-up from your doctor.

Cold or Flu : Treatment and Prevention

In winter many diseases that the cold season brings along with it. Most of them are temporary and disappear within a couple of weeks to a month, ailments of the cold season may have a lasting and devastating effect on our health. Ranging from common cold to respiratory ailments and even heart attack, the cold months bring their fair share of woes.

Cold or Flu

Because symptoms are quite alike, it may be tough to decide whether you have a bad case of the common cold or the flu. Usually, you feel the flu symptoms sooner than cold symptoms. Intensity of the flu symptoms is more; you feel tired for 2 to 3 weeks if you have the flu. The symptoms which are common with flu but not always with the common cold are:

  • *Headache. More likely in flu, but not impossible in the common cold.
  • *Tiredness and weakness. More intense in flu; in common cold occasionally, but milder.
  • *Extreme tiredness. Uncommon.
  • *Aches and pains. Again, much milder in common cold than flu.
  • *Temperature or Fever. You might have a low-grade fever in common cold, while in flu you get usually higher fevers.
  • *Sneezing. This is a common cold symptom.
  • *Stuffed up or runny nose. Quite common.
  • *Coughing: Occasionally, and again, not as severe as with flu.
  • *Dry or sore throat. Common.

Cold Prevention

As there are more than 200+ viruses that cause the common cold, there is no vaccine for it. However, there are certain precautions you can take to evade catching the common cold.

  1. If someone has a common cold condition, avoid close contact with them.
  2. Eat plenty of vitamin-rich vegetables and fruit to help keep the immune system strong against common cold.
  3. Make sure you sneeze or cough into a tissue and dispose off the tissue carefully, and wash your hands.
  4. Do not share utensils.
  5. Avoid close contact with anyone who is suffering from cold.
  6. If you sneeze into your hands, wash them with soap and water immediately.
  7. If no tissues or handkerchief is available, cough into the crook (inside) of your elbow and not in your palms.
  8. Wash your hands regularly because touch between 2 people can transfer cold viruses. As a matter of fact, more germs are passed by shaking hands than by kissing.
  9. Keep surfaces in your home clean, especially in the bathroom and kitchen.
  10. Avoid touching your face, especially your mouth and nose.
  11. Choose child care center judiciously.

Treatments For Cold

It is crucial to know that there is no cure for common cold. Hence, home remedies and medical treatments aim to minimize the symptoms connected with the common cold, giving time to the body to heal itself. The duration of about of common cold is usually around 10 days, although some symptoms can stay for as long as 3 weeks. Since both antivirals and antibiotics are ineffective against most of the viruses that cause the common cold ,the following steps may help mitigate the symptoms:

  • *Being dehydrated while being infected with a common cold condition can make symptoms worse, so drink plenty of fluids and be well hydrated.
  • *While the immune system is fighting off the common cold virus, it is important to get as much sleep and rest as possible, so get sufficient bed rest.
  • *Take aspirin, acetaminophen or ibuprofen for the fever or headache. Do not give aspirin to children under 16.
  • *Inhaling steam for some people helps ease the symptoms of nasal congestion.

In winter many diseases that the cold season brings along with it. Most of them are temporary and disappear within a couple of weeks to a month, ailments of the cold season may have a lasting and devastating effect on our health. Ranging from common cold to respiratory ailments and even heart attack, the cold months bring their fair share of woes.

Cold or Flu

Because symptoms are quite alike, it may be tough to decide whether you have a bad case of the common cold or the flu. Usually, you feel the flu symptoms sooner than cold symptoms. Intensity of the flu symptoms is more; you feel tired for 2 to 3 weeks if you have the flu. The symptoms which are common with flu but not always with the common cold are:

  • *Headache. More likely in flu, but not impossible in the common cold.
  • *Tiredness and weakness. More intense in flu; in common cold occasionally, but milder.
  • *Extreme tiredness. Uncommon.
  • *Aches and pains. Again, much milder in common cold than flu.
  • *Temperature or Fever. You might have a low-grade fever in common cold, while in flu you get usually higher fevers.
  • *Sneezing. This is a common cold symptom.
  • *Stuffed up or runny nose. Quite common.
  • *Coughing: Occasionally, and again, not as severe as with flu.
  • *Dry or sore throat. Common.

Cold Prevention

As there are more than 200+ viruses that cause the common cold, there is no vaccine for it. However, there are certain precautions you can take to evade catching the common cold.

  1. If someone has a common cold condition, avoid close contact with them.
  2. Eat plenty of vitamin-rich vegetables and fruit to help keep the immune system strong against common cold.
  3. Make sure you sneeze or cough into a tissue and dispose off the tissue carefully, and wash your hands.
  4. Do not share utensils.
  5. Avoid close contact with anyone who is suffering from cold.
  6. If you sneeze into your hands, wash them with soap and water immediately.
  7. If no tissues or handkerchief is available, cough into the crook (inside) of your elbow and not in your palms.
  8. Wash your hands regularly because touch between 2 people can transfer cold viruses. As a matter of fact, more germs are passed by shaking hands than by kissing.
  9. Keep surfaces in your home clean, especially in the bathroom and kitchen.
  10. Avoid touching your face, especially your mouth and nose.
  11. Choose child care center judiciously.

Treatments For Cold

It is crucial to know that there is no cure for common cold. Hence, home remedies and medical treatments aim to minimize the symptoms connected with the common cold, giving time to the body to heal itself. The duration of about of common cold is usually around 10 days, although some symptoms can stay for as long as 3 weeks. Since both antivirals and antibiotics are ineffective against most of the viruses that cause the common cold ,the following steps may help mitigate the symptoms:

  • *Being dehydrated while being infected with a common cold condition can make symptoms worse, so drink plenty of fluids and be well hydrated.
  • *While the immune system is fighting off the common cold virus, it is important to get as much sleep and rest as possible, so get sufficient bed rest.
  • *Take aspirin, acetaminophen or ibuprofen for the fever or headache. Do not give aspirin to children under 16.
  • *Inhaling steam for some people helps ease the symptoms of nasal congestion.

Prevention and Health Tips For Winter Season

Winter season is short, promote severe cold and harsh climatic conditions. The harsh cold of the season increases the risk of cold, cough, and fever in people of all age groups. Winters present foggy mornings and relaxing evenings.

During winters, our body heat usually experiences a fall as the environment cools. At the same time, our body is adapting to climate change. The difference in the process is exposed to a series of diseases. Some people are more prone to these diseases, most of them can be prevented by taking certain precautions.

What can be the illnesses that can make you sick?

Some common winter diseases in India:

Cold and Flu – ManyPeople suffer from bacterial and viral-induced flu and cold symptoms from a weak immune system. When the temperature begins to drop, the body automatically begins to work for regulating average body temperature.

Cough: The dryness, dust, and cold winds in winters give you cough symptoms. Having cold beverages also triggers throat infections.

Itchy Skin: People with sensitive skin types may develop itchy skin during the winter season. Cold temperature with low humidity results in itchiness in the skin.

Headache:  Cold weather Headache are no fun. With winter in full swing you might find that you are experiencing increased headache activity. Many Headache report a spike in their Headache frequency when the weather turns chilly. The cooler temperatures are often a culprit, but certain things we do when it gets cold outside can trigger Headache.

Respiratory Ailments: In winters, the air molecules become thinner and more restricted. As a result, people who start suffering from respiratory problems like asthma or COPD may find it difficult to breathe during harsh cold weather. The cold and dry air leads to airway tightening and makes it worse while breathing.

Heart  Attack: Most of us know that winter is one of the prime seasons for heart attack. As the temperature falls, the arteries become more constricted, making it more difficult for the heart to pump the blood.

How to Atay Safe and Healthy in winter season?

Winter is the season of fun and celebration as it coincides with many festivals like Dussehra, Diwali, Christmas, etc. Don’t let yourself with these diseases. Some preventive measures help us to keep away these diseases.

Keep Yourself Warm

Winter can be a tough time for people, especially for children and old ones. Cold weather can lead to many health-related problems like cold or flu. People with heart conditions or respiratory problems may have worse symptoms.

To keep warm during winters, one should:

  • * Wear warm and multiple layers of clothes.
  • * Consume regular hot drinks like tea, coffee, soups, etc.
  • * Keep curtains down and doors close to prevent the entry of cold winds.

Eat Nutritious Food

Eating highly nutritional value foods gives you the nourishment that your body needs to recover more quickly. It may be tempting to eat more in winter, and it is better to eat well- balanced meals throughout the season.

Stay Hydrated

It is mandatory to drink plenty of water. It is quite easy to neglect the thirst when the weather become chilled as we assume our body requires no water. This leads to dehydration.

 

Winter season is short, promote severe cold and harsh climatic conditions. The harsh cold of the season increases the risk of cold, cough, and fever in people of all age groups. Winters present foggy mornings and relaxing evenings.

During winters, our body heat usually experiences a fall as the environment cools. At the same time, our body is adapting to climate change. The difference in the process is exposed to a series of diseases. Some people are more prone to these diseases, most of them can be prevented by taking certain precautions.

What can be the illnesses that can make you sick?

Some common winter diseases in India:

Cold and Flu – ManyPeople suffer from bacterial and viral-induced flu and cold symptoms from a weak immune system. When the temperature begins to drop, the body automatically begins to work for regulating average body temperature.

Cough: The dryness, dust, and cold winds in winters give you cough symptoms. Having cold beverages also triggers throat infections.

Itchy Skin: People with sensitive skin types may develop itchy skin during the winter season. Cold temperature with low humidity results in itchiness in the skin.

Headache:  Cold weather Headache are no fun. With winter in full swing you might find that you are experiencing increased headache activity. Many Headache report a spike in their Headache frequency when the weather turns chilly. The cooler temperatures are often a culprit, but certain things we do when it gets cold outside can trigger Headache.

Respiratory Ailments: In winters, the air molecules become thinner and more restricted. As a result, people who start suffering from respiratory problems like asthma or COPD may find it difficult to breathe during harsh cold weather. The cold and dry air leads to airway tightening and makes it worse while breathing.

Heart  Attack: Most of us know that winter is one of the prime seasons for heart attack. As the temperature falls, the arteries become more constricted, making it more difficult for the heart to pump the blood.

How to Atay Safe and Healthy in winter season?

Winter is the season of fun and celebration as it coincides with many festivals like Dussehra, Diwali, Christmas, etc. Don’t let yourself with these diseases. Some preventive measures help us to keep away these diseases.

Keep Yourself Warm

Winter can be a tough time for people, especially for children and old ones. Cold weather can lead to many health-related problems like cold or flu. People with heart conditions or respiratory problems may have worse symptoms.

To keep warm during winters, one should:

  • * Wear warm and multiple layers of clothes.
  • * Consume regular hot drinks like tea, coffee, soups, etc.
  • * Keep curtains down and doors close to prevent the entry of cold winds.

Eat Nutritious Food

Eating highly nutritional value foods gives you the nourishment that your body needs to recover more quickly. It may be tempting to eat more in winter, and it is better to eat well- balanced meals throughout the season.

Stay Hydrated

It is mandatory to drink plenty of water. It is quite easy to neglect the thirst when the weather become chilled as we assume our body requires no water. This leads to dehydration.

 

Essential Vitamins & Minerals

It’s tempting to reach for the multivitamins and hope it gives your body all the essential vitamins. But it doesn’t quite work like this. No vitamin supplement can replace a bad diet or unhealthy lifestyle choices.

From (vitamin) A to Zinc.

Vitamin A : This essential vitamin it great for overall development, including healthy teeth, skin, and eyes. Harness vitamin A from orange foods including carrots, sweet potatoes, and rock melon. As the old saying goes, eat your carrots so you can see at night.

B Vitamins : your B vitamins, for increased energy production, immune function, and the absorption of iron. Source B vitamins from whole unprocessed foods such as whole grains, potatoes, bananas, lentils, and beans.

Vitamin C : You already know this one! Yes, it’s oranges. your fruit bowl with guava, kiwifruits, grapefruits, strawberries, and rock melon. These food are great for strengthening blood vessels, boosting skin elasticity, and amazing antioxidant functions.

Vitamin D : Vitamin D is required for healthy bones. you can also get it from eggs, fish, and mushrooms.

Vitamin E : If wrinkles worry you, up your vitamin E intake. It protects against free radicals, as well as helps blood circulation. Make a trail mix of nuts and sunflower seeds. Tomatoes are another wonderful source.

Vitamin K: Colour your dishes in leafy greens for natural sources of vitamin K. Spinach, broccoli and brussels sprouts help with blood coagulation.

Folic Acid : Folic acid is an absolute essential for you then, with its cell-renewing and birth-defect reduction qualities. Fill your plate with dark leafy greens, asparagus, broccoli, citrus fruits, beans, peas, lentils, seeds, nuts, cauliflower, beets and corn.

Calcium : Even with your soy lattes and almond milk smoothies, make sure you’re getting enough calcium for healthy bones and teeth.

Iron: We need iron in our bodies for healthy muscles and blood. clams, oysters, soybeans, pumpkin seeds, lentils and spinach are also iron-rich.

 Zinc: Seafood lovers, you’re in for another treat. Oysters are high in zinc, as are cashews, beans and, wait for it… dark chocolate. Scream it from the roof tops, ladies. (Dark) chocolate is healthy. And it’s great for immunity, growth, and fertility.

Small, incremental changes to your diet can make a big change. And there are products there to support your wellness journey.

It’s tempting to reach for the multivitamins and hope it gives your body all the essential vitamins. But it doesn’t quite work like this. No vitamin supplement can replace a bad diet or unhealthy lifestyle choices.

From (vitamin) A to Zinc.

Vitamin A : This essential vitamin it great for overall development, including healthy teeth, skin, and eyes. Harness vitamin A from orange foods including carrots, sweet potatoes, and rock melon. As the old saying goes, eat your carrots so you can see at night.

B Vitamins : your B vitamins, for increased energy production, immune function, and the absorption of iron. Source B vitamins from whole unprocessed foods such as whole grains, potatoes, bananas, lentils, and beans.

Vitamin C : You already know this one! Yes, it’s oranges. your fruit bowl with guava, kiwifruits, grapefruits, strawberries, and rock melon. These food are great for strengthening blood vessels, boosting skin elasticity, and amazing antioxidant functions.

Vitamin D : Vitamin D is required for healthy bones. you can also get it from eggs, fish, and mushrooms.

Vitamin E : If wrinkles worry you, up your vitamin E intake. It protects against free radicals, as well as helps blood circulation. Make a trail mix of nuts and sunflower seeds. Tomatoes are another wonderful source.

Vitamin K: Colour your dishes in leafy greens for natural sources of vitamin K. Spinach, broccoli and brussels sprouts help with blood coagulation.

Folic Acid : Folic acid is an absolute essential for you then, with its cell-renewing and birth-defect reduction qualities. Fill your plate with dark leafy greens, asparagus, broccoli, citrus fruits, beans, peas, lentils, seeds, nuts, cauliflower, beets and corn.

Calcium : Even with your soy lattes and almond milk smoothies, make sure you’re getting enough calcium for healthy bones and teeth.

Iron: We need iron in our bodies for healthy muscles and blood. clams, oysters, soybeans, pumpkin seeds, lentils and spinach are also iron-rich.

 Zinc: Seafood lovers, you’re in for another treat. Oysters are high in zinc, as are cashews, beans and, wait for it… dark chocolate. Scream it from the roof tops, ladies. (Dark) chocolate is healthy. And it’s great for immunity, growth, and fertility.

Small, incremental changes to your diet can make a big change. And there are products there to support your wellness journey.

Health benefits of vitamin A

Vitamin A was the first of many vitamins to be identified.It was named after the first letter of the alphabet. Vitamin A is a group of similar-acting vitamin compounds in different forms.

Vitamin A is a fat-soluble vitamin, it can travel through fat and is stored inside body fat or organs. vitamin A can be found in several different forms such as preformed vitamin A, which is ready for your body to utilize for its benefits. Provitamin A is converted in your body to produce retinoids for your body to use. They help reduce free radical damage.

The benefits of Vitamin A:                 

Vitamin A performs many functions in your body. These include:

Prenatal organ development:

Vitamin A is essential for the development of the heart, lungs, eyes, ears, and limbs of the fetus. Therefore, deficiency of vitamin A in the mother can cause congenital disabilities in the child.

Enhancing immunity:

It improves the immunity by stimulating the immune cells to target and attack disease-causing microbes. Vitamin A is the first line of defense in the skin, airway lining, and digestive tract lining to keep microbes out. Deficiency, therefore, can make you or your children susceptible to infectious diseases such as measles.

Clear vision:

Vitamin A is vital for vision care and, when light falls on your eyes, it helps your brain interpret the signals as an image. Mild deficiency can lead to night blindness.

Skin health:

Vitamin A prevents and treats skin damage or photoaging – the appearance of wrinkles, rough skin, increased freckles, and hyperpigmentation – from exposure to the sun. It boosts the skin’s ability to produce collagen, which keeps it healthy. It also helps treat acne and facilitates the healing of wounds.

Antioxidant properties:

Vitamin A acts as an antioxidant to prevent harmful chemical reactions that damage your body’s cells. Thus, it lowers the risk of developing age-related macular degeneration, heart disease, and cataract.

Production of healthy red blood cells:

Vitamin A is necessary for the optimal production of healthy red blood cells in your body. It allows stem cells to develop into specialized red blood cells. Vitamin A also prompts iron in the liver to produce red blood cells. Thus, it can prevent or treat anemia.

Lowers cancer risk:

Vitamin A can reduce the risk of lung cancer. Besides, it may help men’s health by protecting men against prostate cancer.

Good sources of Vitamin A include pumpkin, carrots, squash, sweet potatoes, broccoli, spinach, dairy products, fish oils, etc.

Vitamin A was the first of many vitamins to be identified.It was named after the first letter of the alphabet. Vitamin A is a group of similar-acting vitamin compounds in different forms.

Vitamin A is a fat-soluble vitamin, it can travel through fat and is stored inside body fat or organs. vitamin A can be found in several different forms such as preformed vitamin A, which is ready for your body to utilize for its benefits. Provitamin A is converted in your body to produce retinoids for your body to use. They help reduce free radical damage.

The benefits of Vitamin A:                 

Vitamin A performs many functions in your body. These include:

Prenatal organ development:

Vitamin A is essential for the development of the heart, lungs, eyes, ears, and limbs of the fetus. Therefore, deficiency of vitamin A in the mother can cause congenital disabilities in the child.

Enhancing immunity:

It improves the immunity by stimulating the immune cells to target and attack disease-causing microbes. Vitamin A is the first line of defense in the skin, airway lining, and digestive tract lining to keep microbes out. Deficiency, therefore, can make you or your children susceptible to infectious diseases such as measles.

Clear vision:

Vitamin A is vital for vision care and, when light falls on your eyes, it helps your brain interpret the signals as an image. Mild deficiency can lead to night blindness.

Skin health:

Vitamin A prevents and treats skin damage or photoaging – the appearance of wrinkles, rough skin, increased freckles, and hyperpigmentation – from exposure to the sun. It boosts the skin’s ability to produce collagen, which keeps it healthy. It also helps treat acne and facilitates the healing of wounds.

Antioxidant properties:

Vitamin A acts as an antioxidant to prevent harmful chemical reactions that damage your body’s cells. Thus, it lowers the risk of developing age-related macular degeneration, heart disease, and cataract.

Production of healthy red blood cells:

Vitamin A is necessary for the optimal production of healthy red blood cells in your body. It allows stem cells to develop into specialized red blood cells. Vitamin A also prompts iron in the liver to produce red blood cells. Thus, it can prevent or treat anemia.

Lowers cancer risk:

Vitamin A can reduce the risk of lung cancer. Besides, it may help men’s health by protecting men against prostate cancer.

Good sources of Vitamin A include pumpkin, carrots, squash, sweet potatoes, broccoli, spinach, dairy products, fish oils, etc.

Vitamin E

What is Vitamin E?

you can probably list at least three popular vitamins and minerals and the role they play in nutrition. Micronutrients are needed in minuscule amounts, but provide major benefits for our bodies. For example, calcium (vitamin D) supports bone health, iron supports healthy blood, vitamin C supports the immune system. But what about Vitamin E?

Vitamin E is a vital nutrient for good health, particularly brain health! It is found in a wide variety of foods and supplements, so the best way to consume this vitamin is through a healthy diet.  Vitamin E is important for many areas of the body including blood health and brain health. We need to make sure we get them from a good diet and proper supplementation.

What Does Vitamin E Do?

This nutrient has strong antioxidant properties, meaning it protects our cells against the damaging effects of free radicals. which are cells that enable proper cognitive function, are built largely out of cholesterol and fats. These compounds are highly susceptible to oxidative damage. Because vitamin E has powerful Antioxidant properties , it protects these fats from oxidation to reduce oxidative stress on the brain.

Vitamin E has eight naturally occurring chemical forms. Patients with Alzheimer’s disease have been found to have lower levels of vitamin E in the cerebrospinal fluid that nourishes and protects the brain. And since high levels of oxidative stress in the brain may potentially contribute to Alzheimer’s disease, vitamin E may help protect neurons from undergoing this damage.

How to Get Enough Vitamin E

A healthy diet, high in vitamin E. The foods in vitamin E are nuts and seeds, whole grains, and vegetable oils, such as corn, soybean, and safflower oils.  It is also found in dark-colored fruits such as blueberries, avocados and blackberries, and vegetables such as spinach and bell peppers.  You may also try fortifying your diet with Vitamin E through supplementation. 

What is Vitamin E?

you can probably list at least three popular vitamins and minerals and the role they play in nutrition. Micronutrients are needed in minuscule amounts, but provide major benefits for our bodies. For example, calcium (vitamin D) supports bone health, iron supports healthy blood, vitamin C supports the immune system. But what about Vitamin E?

Vitamin E is a vital nutrient for good health, particularly brain health! It is found in a wide variety of foods and supplements, so the best way to consume this vitamin is through a healthy diet.  Vitamin E is important for many areas of the body including blood health and brain health. We need to make sure we get them from a good diet and proper supplementation.

What Does Vitamin E Do?

This nutrient has strong antioxidant properties, meaning it protects our cells against the damaging effects of free radicals. which are cells that enable proper cognitive function, are built largely out of cholesterol and fats. These compounds are highly susceptible to oxidative damage. Because vitamin E has powerful Antioxidant properties , it protects these fats from oxidation to reduce oxidative stress on the brain.

Vitamin E has eight naturally occurring chemical forms. Patients with Alzheimer’s disease have been found to have lower levels of vitamin E in the cerebrospinal fluid that nourishes and protects the brain. And since high levels of oxidative stress in the brain may potentially contribute to Alzheimer’s disease, vitamin E may help protect neurons from undergoing this damage.

How to Get Enough Vitamin E

A healthy diet, high in vitamin E. The foods in vitamin E are nuts and seeds, whole grains, and vegetable oils, such as corn, soybean, and safflower oils.  It is also found in dark-colored fruits such as blueberries, avocados and blackberries, and vegetables such as spinach and bell peppers.  You may also try fortifying your diet with Vitamin E through supplementation. 

Healthy Lifestyle Tips for Healthy Heart

The heart is one of the most important and hardworking organs of the body and proper heart function is essential to support life. Heart pumping blood around your body as your heart beats. This blood sends oxygen and nutrients to all parts of your body, and carries away unwanted carbon dioxide and waste products. Heart diseases are common and can affect anyone at any point in life and this diseases can either affect the heart, blood vessels or both. some lifestyle habits can put you at an increased risk of getting heart diseases.

Some healthy lifestyle tips to prevent heart problems:

Keep a check on your blood cholesterol level

Cholesterol is a fatty things present in your blood which is important to keep your body healthy. Sometimes the cholesterol levels in the blood undergo an imbalance which may put you at an increased risk of heart disorders and heart attacks.

Manage your blood pressure

you must also manage the blood pressure in your body. A high blood pressure is one of heart failure symptoms and can lead to serious heart conditions. You can manage your blood pressure in the following ways-

1. Eat a low sodium diet

2. Indulge in regular physical exercise

3. Check your blood pressure on a regular basis at home

4. Take less stress

Manage your diabetes

Diabetes is a serious condition which causes a high blood glucose level. Diabetes can also have an adverse effect on your heart. The high blood glucose levels can damage the blood vessels and nerves that are responsible for controlling your heart and its function. It has been noted that heart diseases and strokes are the major cause of death amongst people suffering from diabetes.

*Keep a check on your carbohydrate intake

*Include more fiber in your diet

*Keep yourself hydrated

*Check Your Blood Sugar Levels

Quit Smoking

Smoking comes with no benefits. Smoking increases the risk of developing cardiovascular diseases, which includes stroke and coronary heart disease.

Get enough sleep

Getting enough sleep is essential to keep your heart healthy and disease free. People who do not get proper sleep are said to be at an increased risk for cardiovascular diseases.

Be physically active

Making exercise a part of your routine works wonders in ensuring a healthy heart. Exercise routine does not have to be extremely intense. A 20-minute walk in the garden is equally beneficial.

Include heart-friendly super foods in your diet

Eating the right food and watching what you eat affects your heart. Eating heart-friendly food is sure to benefit your heart.

Include the right fats in your diet

Good heart health, you must know the kind of fat you are consuming. It is important to replace saturated  and  fats with unsaturated fats. Avoiding saturated and fats can help reduce heart risks.

The heart is one of the most important and hardworking organs of the body and proper heart function is essential to support life. Heart pumping blood around your body as your heart beats. This blood sends oxygen and nutrients to all parts of your body, and carries away unwanted carbon dioxide and waste products. Heart diseases are common and can affect anyone at any point in life and this diseases can either affect the heart, blood vessels or both. some lifestyle habits can put you at an increased risk of getting heart diseases.

Some healthy lifestyle tips to prevent heart problems:

Keep a check on your blood cholesterol level

Cholesterol is a fatty things present in your blood which is important to keep your body healthy. Sometimes the cholesterol levels in the blood undergo an imbalance which may put you at an increased risk of heart disorders and heart attacks.

Manage your blood pressure

you must also manage the blood pressure in your body. A high blood pressure is one of heart failure symptoms and can lead to serious heart conditions. You can manage your blood pressure in the following ways-

1. Eat a low sodium diet

2. Indulge in regular physical exercise

3. Check your blood pressure on a regular basis at home

4. Take less stress

Manage your diabetes

Diabetes is a serious condition which causes a high blood glucose level. Diabetes can also have an adverse effect on your heart. The high blood glucose levels can damage the blood vessels and nerves that are responsible for controlling your heart and its function. It has been noted that heart diseases and strokes are the major cause of death amongst people suffering from diabetes.

*Keep a check on your carbohydrate intake

*Include more fiber in your diet

*Keep yourself hydrated

*Check Your Blood Sugar Levels

Quit Smoking

Smoking comes with no benefits. Smoking increases the risk of developing cardiovascular diseases, which includes stroke and coronary heart disease.

Get enough sleep

Getting enough sleep is essential to keep your heart healthy and disease free. People who do not get proper sleep are said to be at an increased risk for cardiovascular diseases.

Be physically active

Making exercise a part of your routine works wonders in ensuring a healthy heart. Exercise routine does not have to be extremely intense. A 20-minute walk in the garden is equally beneficial.

Include heart-friendly super foods in your diet

Eating the right food and watching what you eat affects your heart. Eating heart-friendly food is sure to benefit your heart.

Include the right fats in your diet

Good heart health, you must know the kind of fat you are consuming. It is important to replace saturated  and  fats with unsaturated fats. Avoiding saturated and fats can help reduce heart risks.

Do you know Vitamin C Benefits?

Our bodies don’t make vitamin C, but we need it for immune system, bone structure, iron, and healthy skin. It’s water-soluble and found in many fruits and vegetables, including oranges, strawberries, bell peppers, and broccoli, and. Your vitamin C benefits from foods, many people also turn to supplements to meet their.

ABOUT THE C

Vitamin C is an essential micronutrient and a potent antioxidant. Antioxidants are molecules that can boost the immune system. They do so by protecting cells from harmful molecules called free radicals. They are a small but mighty tool that can reduce the risk of chronic disease for a longer, healthier life while offering fast-acting benefits like increased metabolism and better skin. When free radicals accumulate, they can known as oxidative stress, which has been linked to many chronic diseases .

Vitamin C contributes to immune defense by supporting various cellular functions of both the innate and adaptive immune systems. It supports epithelial barrier function against pathogens and promotes the oxidant scavenging activity of the skin, thereby potentially protecting against environmental oxidative stress. Vitamin C deficiency results in impaired immunity and higher susceptibility to infections. Supplementation with vitamin C appears to be able to both prevent and treat respiratory and systemic infections

VITAMIN C + IMMUNITY 

One of the main reasons people take vitamin C supplements is to boost their immunity. Vitamin C helps encourage the production of white blood cells known as lymphocytes and phagocytes, which help protect the body against infection. Vitamin C also helps these white blood cells function more effectively while protecting them from damage by potentially harmful molecules, such as free radicals. In order to reap vitamin C benefits, it should be taken daily.

Our bodies don’t make vitamin C, but we need it for immune system, bone structure, iron, and healthy skin. It’s water-soluble and found in many fruits and vegetables, including oranges, strawberries, bell peppers, and broccoli, and. Your vitamin C benefits from foods, many people also turn to supplements to meet their.

ABOUT THE C

Vitamin C is an essential micronutrient and a potent antioxidant. Antioxidants are molecules that can boost the immune system. They do so by protecting cells from harmful molecules called free radicals. They are a small but mighty tool that can reduce the risk of chronic disease for a longer, healthier life while offering fast-acting benefits like increased metabolism and better skin. When free radicals accumulate, they can known as oxidative stress, which has been linked to many chronic diseases .

Vitamin C contributes to immune defense by supporting various cellular functions of both the innate and adaptive immune systems. It supports epithelial barrier function against pathogens and promotes the oxidant scavenging activity of the skin, thereby potentially protecting against environmental oxidative stress. Vitamin C deficiency results in impaired immunity and higher susceptibility to infections. Supplementation with vitamin C appears to be able to both prevent and treat respiratory and systemic infections

VITAMIN C + IMMUNITY 

One of the main reasons people take vitamin C supplements is to boost their immunity. Vitamin C helps encourage the production of white blood cells known as lymphocytes and phagocytes, which help protect the body against infection. Vitamin C also helps these white blood cells function more effectively while protecting them from damage by potentially harmful molecules, such as free radicals. In order to reap vitamin C benefits, it should be taken daily.

Vitamin D: All you need to know!

Vitamin D is a pro-hormone that is synthesized in the body when exposed to sunlight, and hence, is called the sunshine vitamin. It plays a vital role in the absorption of calcium, and hence benefits the body in several ways.

Vitamin D benefits

  • * Plays a major role in improving bone health since it is necessary for the absorption of calcium in the body.
  • * Improves immunity, along with brain and nervous system.
  • * Plays a role in regulating insulin levels, and hence, helps in the management of Type 2 Diabetes.
  • * Helps in the improvement of lung function and          cardiovascular health.
  • * Also plays an important role in the management of obesity.

Symptoms of Vitamin D deficiency

  • * Lowered immunity
  • * Pain in the bones
  • * Fatigue and weakness
  • * Mood swings
  • * Anxiety
  • * Palpitation
  • * Hair loss
  • * Fibromyalgia
  • * Obesity

Vitamin D deficiency risk factors

The following factors can increase your risk of deficiency of this invaluable nutrient:

Lifestyle :

One must spend at least 20 minutes each day out in the sun. Anything less than that could lead to a deficiency of Vitamin D in the body. On the other hand, you must take care to not spend too much time out in the sun since that could lead to overexposure to the Ultraviolet B rays. Additionally, the use of sunscreen whenever one steps out in the sun can be a major factor in the risk of deficiency. While it can block out the harmful Ultraviolet B rays, it also hinders the production of Vitamin D in one’s skin

Age :

As you grow older, the ability of your body to produce this all-important nutrient drops. Thus, there is a pretty significant drop in Vitamin D levels for older people.

Body Weight :

People with excess body fat levels are seen to have very little of the vitamin in their bodies. Therefore, overweight or obese people have a much higher risk of Vitamin D deficiency.

Overcoming Vitamin D deficiency

The following technique can help increase the vitamin content in the body and overcome a deficiency of the nutrient:

  • * It is recommended that one spends 20 minutes in the sun every day . This can be clubbed with an outdoor workout or a daily walk.
  • * Make sure you include Vitamin D rich foods like mushroom, fish, egg yolk in your diet. Have enough calcium through dairy and eggs.
  • * In case the vitamin levels in your body are still low, turning to Vitamin D supplements is still an option. However, this must be done only after consulting with your doctor or a certified nutritionist.
  • * Applying sunscreen tends to block the sun from hitting your body, thus limiting the synthesis of the vitamin in your body.

Vitamin D and Sunlight

Exposing your skin to the sun for 20 minutes a day would ensure enough Ultraviolet B rays hit the cholesterol in the skin, thus, providing the energy for Vitamin D synthesis to take place.

As important as it is to expose one’s skin to the sun for the production of this nutrient, overexposure can be just as harmful. Here are a few consequences of too much sunlight.

These are the most common side-effects of too much sunlight. Symptoms of the same include redness, swelling accompanied by pain or tenderness and blisters.

Too much time out in the sun can cause your skin to age a lot faster. It can cause your skin to grow more wrinkled, loose or leathery.

Excess exposure to ultraviolet rays can cause damage to one’s retina. This increases the risk of problems in the eyes like cataracts.

Too much heat or exposure to the sun can cause the body’s core temperature to rise.

Vitamin D and Weight Loss

A less commonly known fact is the connection between Vitamin D and weight loss. A shortage of the vitamin decreases serotonin levels in the body. Serotonin is a neurotransmitter that affects everything in the body from one’s mood to sleep regulation. Thus, we see increased levels of cortisol production. Eventually, this slows down one’s weight loss or even causes the person to hit a weight loss plateau.

The right amount of Vitamin D in one’s body helps aid weight loss by altering the storage and formation of fat cells and increasing the serotonin and testosterone levels in the body. It helps keep hormone levels in check, which also may help enhance weight loss and decrease body fat.

Vitamin D is a pro-hormone that is synthesized in the body when exposed to sunlight, and hence, is called the sunshine vitamin. It plays a vital role in the absorption of calcium, and hence benefits the body in several ways.

Vitamin D benefits

  • * Plays a major role in improving bone health since it is necessary for the absorption of calcium in the body.
  • * Improves immunity, along with brain and nervous system.
  • * Plays a role in regulating insulin levels, and hence, helps in the management of Type 2 Diabetes.
  • * Helps in the improvement of lung function and          cardiovascular health.
  • * Also plays an important role in the management of obesity.

Symptoms of Vitamin D deficiency

  • * Lowered immunity
  • * Pain in the bones
  • * Fatigue and weakness
  • * Mood swings
  • * Anxiety
  • * Palpitation
  • * Hair loss
  • * Fibromyalgia
  • * Obesity

Vitamin D deficiency risk factors

The following factors can increase your risk of deficiency of this invaluable nutrient:

Lifestyle :

One must spend at least 20 minutes each day out in the sun. Anything less than that could lead to a deficiency of Vitamin D in the body. On the other hand, you must take care to not spend too much time out in the sun since that could lead to overexposure to the Ultraviolet B rays. Additionally, the use of sunscreen whenever one steps out in the sun can be a major factor in the risk of deficiency. While it can block out the harmful Ultraviolet B rays, it also hinders the production of Vitamin D in one’s skin

Age :

As you grow older, the ability of your body to produce this all-important nutrient drops. Thus, there is a pretty significant drop in Vitamin D levels for older people.

Body Weight :

People with excess body fat levels are seen to have very little of the vitamin in their bodies. Therefore, overweight or obese people have a much higher risk of Vitamin D deficiency.

Overcoming Vitamin D deficiency

The following technique can help increase the vitamin content in the body and overcome a deficiency of the nutrient:

  • * It is recommended that one spends 20 minutes in the sun every day . This can be clubbed with an outdoor workout or a daily walk.
  • * Make sure you include Vitamin D rich foods like mushroom, fish, egg yolk in your diet. Have enough calcium through dairy and eggs.
  • * In case the vitamin levels in your body are still low, turning to Vitamin D supplements is still an option. However, this must be done only after consulting with your doctor or a certified nutritionist.
  • * Applying sunscreen tends to block the sun from hitting your body, thus limiting the synthesis of the vitamin in your body.

Vitamin D and Sunlight

Exposing your skin to the sun for 20 minutes a day would ensure enough Ultraviolet B rays hit the cholesterol in the skin, thus, providing the energy for Vitamin D synthesis to take place.

As important as it is to expose one’s skin to the sun for the production of this nutrient, overexposure can be just as harmful. Here are a few consequences of too much sunlight.

These are the most common side-effects of too much sunlight. Symptoms of the same include redness, swelling accompanied by pain or tenderness and blisters.

Too much time out in the sun can cause your skin to age a lot faster. It can cause your skin to grow more wrinkled, loose or leathery.

Excess exposure to ultraviolet rays can cause damage to one’s retina. This increases the risk of problems in the eyes like cataracts.

Too much heat or exposure to the sun can cause the body’s core temperature to rise.

Vitamin D and Weight Loss

A less commonly known fact is the connection between Vitamin D and weight loss. A shortage of the vitamin decreases serotonin levels in the body. Serotonin is a neurotransmitter that affects everything in the body from one’s mood to sleep regulation. Thus, we see increased levels of cortisol production. Eventually, this slows down one’s weight loss or even causes the person to hit a weight loss plateau.

The right amount of Vitamin D in one’s body helps aid weight loss by altering the storage and formation of fat cells and increasing the serotonin and testosterone levels in the body. It helps keep hormone levels in check, which also may help enhance weight loss and decrease body fat.

The Health benefits of feeling connected to nature.

Nature reminds us of how connected we are to the universe. Being outdoors strengthens our minds and bodies and has an incredible effect on our health and well-being. Research proves that spending time in nature reduces depression, increases energy and even encourages anti-cancer cells to ward off disease. The physical and psychological benefits cannot be found anywhere else.

When we are emotionally upset or feeling unwell, we feel disconnected from the world around us. Spending time outdoors helps remind us of how everything is interconnected and can be a great source of healing. Healthy minds support healthy bodies, and spending even just a few minutes outside can reduce your risk for chronic disease, high blood pressure and depression.

Here are just a few of the health benefits of feeling connected to nature.

1. Lowers Blood Pressure

Spending time in nature is proven to lower diastolic blood pressure, and scientists believe this has something to do with chemicals produced by trees.

2. Boosts Immune System

It is no surprise that individuals who spend more time in nature tend to have stronger immune systems. This is why many health professionals encourage parents and caregivers to let their kids play outside in the dirt because healthy exposure to microbes boosts young immune systems. Additionally, being in the sun is the best way to get vitamin D, a vital nutrient in maintaining health.

Additionally, breathing fresh air can reduce our chance of respiratory illnesses, including asthma. Letting children play outdoors helps strengthen their lungs and reduces the risk of sickness.

3. Reduces Anxiety

Stress and anxiety have physical symptoms, such as heart and sweaty palms. According to the principles of positive psychology, connecting with nature reduces production of the stress hormone cortisol. Depending on your circumstance, being both still and active outdoors can reduce stress.

4. Provides More Energy

More people than ever live in environments completely separated from nature. We spend most of our time working in climate-controlled offices, removed from the space where we spent most of human history. Recent studies suggest that all individuals are predisposed to seek nature because, as a species, that is the environment we are most familiar with.

It is not surprising that being in nature would have an invigorating effect on most people. This is mainly because fresh air refreshes the senses and increases oxygen flow to the brain. Taking a few deep breaths outside can wake you up and make you feel ready to tackle the day.

5. Fights Cancer

Spending time outside reduces inflammation and supports anti-cancer cell formation. Inflammation is the main cause of many diseases, including cancer and autoimmune disorders. Feeling connected with nature allows the body to fully relax, encourages the immune system and supports anti-inflammatory processes.

6. Reduces Depression

Some of the most remarkable research involving nature and wellbeing is the connection between depression and being outside. Mental health benefits include a decrease in depression symptoms and a reduction in the future risk of other disorders. While scientists are still not sure why this happens, there is substantial proof that feeling connected with nature impacts emotional regulation.

7. Improves Focus

Most of us find ourselves multitasking all day, wondering how we’re going to get everything done. Whether you live in the city or a more rural area, stepping outside for just a few minutes can be a wonderful way to refocus your mind. Being in nature takes away distraction, allowing us to focus on what is truly important. The busier your workday, the more frequently you should take a stroll around the block, step outside in your backyard and take a few deep breaths.

Take A Deep Breath

There is nothing like walking through the woods, breathing in the fresh air and feeling the sunshine on your face. Feeling connected with nature not only has physical benefits, like reduced heart rate and improved immune function, but also psychological ones. If you are looking to heal both body and mind, spending time outdoors is one of the best ways to reduce stress and improve mental functioning. Even a few minutes in nature can improve your focus and reduce anxiety.

Nature reminds us of how connected we are to the universe. Being outdoors strengthens our minds and bodies and has an incredible effect on our health and well-being. Research proves that spending time in nature reduces depression, increases energy and even encourages anti-cancer cells to ward off disease. The physical and psychological benefits cannot be found anywhere else.

When we are emotionally upset or feeling unwell, we feel disconnected from the world around us. Spending time outdoors helps remind us of how everything is interconnected and can be a great source of healing. Healthy minds support healthy bodies, and spending even just a few minutes outside can reduce your risk for chronic disease, high blood pressure and depression.

Here are just a few of the health benefits of feeling connected to nature.

1. Lowers Blood Pressure

Spending time in nature is proven to lower diastolic blood pressure, and scientists believe this has something to do with chemicals produced by trees.

2. Boosts Immune System

It is no surprise that individuals who spend more time in nature tend to have stronger immune systems. This is why many health professionals encourage parents and caregivers to let their kids play outside in the dirt because healthy exposure to microbes boosts young immune systems. Additionally, being in the sun is the best way to get vitamin D, a vital nutrient in maintaining health.

Additionally, breathing fresh air can reduce our chance of respiratory illnesses, including asthma. Letting children play outdoors helps strengthen their lungs and reduces the risk of sickness.

3. Reduces Anxiety

Stress and anxiety have physical symptoms, such as heart and sweaty palms. According to the principles of positive psychology, connecting with nature reduces production of the stress hormone cortisol. Depending on your circumstance, being both still and active outdoors can reduce stress.

4. Provides More Energy

More people than ever live in environments completely separated from nature. We spend most of our time working in climate-controlled offices, removed from the space where we spent most of human history. Recent studies suggest that all individuals are predisposed to seek nature because, as a species, that is the environment we are most familiar with.

It is not surprising that being in nature would have an invigorating effect on most people. This is mainly because fresh air refreshes the senses and increases oxygen flow to the brain. Taking a few deep breaths outside can wake you up and make you feel ready to tackle the day.

5. Fights Cancer

Spending time outside reduces inflammation and supports anti-cancer cell formation. Inflammation is the main cause of many diseases, including cancer and autoimmune disorders. Feeling connected with nature allows the body to fully relax, encourages the immune system and supports anti-inflammatory processes.

6. Reduces Depression

Some of the most remarkable research involving nature and wellbeing is the connection between depression and being outside. Mental health benefits include a decrease in depression symptoms and a reduction in the future risk of other disorders. While scientists are still not sure why this happens, there is substantial proof that feeling connected with nature impacts emotional regulation.

7. Improves Focus

Most of us find ourselves multitasking all day, wondering how we’re going to get everything done. Whether you live in the city or a more rural area, stepping outside for just a few minutes can be a wonderful way to refocus your mind. Being in nature takes away distraction, allowing us to focus on what is truly important. The busier your workday, the more frequently you should take a stroll around the block, step outside in your backyard and take a few deep breaths.

Take A Deep Breath

There is nothing like walking through the woods, breathing in the fresh air and feeling the sunshine on your face. Feeling connected with nature not only has physical benefits, like reduced heart rate and improved immune function, but also psychological ones. If you are looking to heal both body and mind, spending time outdoors is one of the best ways to reduce stress and improve mental functioning. Even a few minutes in nature can improve your focus and reduce anxiety.

Easy Ways to Improve Health

If you want to improve your health but find yourself short on time or unable to make a large commitment, consider these 10 easy tips to help get you closer to your goals without a big lifestyle maintain.

Weigh Yourself Every DayWeighing yourself every morning can help you keep follow of your daily habits. It can give you insight into whether your actions are having a positive impact on your body, or whether they’re holding you back.

Snack On Some VeggiesWith a busy lifestyle, it can be easy to do what’s fast option of what’s healthy, especially when it comes to food. that means vegetables often go ignored; but, by skipping veggies, you’re also skipping important nutrients and vitamins. that not only are vegetables important for reducing the risks of chronic diseases, they’re also helpful in lowering your calorie, which can help you maintain a healthy weight. Veggies are low in fat and calories, high in fibre, and fill you up faster than junk food.

Take a Walk At Lunchtimepeople who walked during their lunch hour not only reported increased positivity , but less tension throughout the day as well. A walk can also help you manage weight, lower blood pressure and strengthen your bones. Not only that, but walking outdoors can get you away from your the sunshine!

Turn Off All Electronics 30 Minutes Before-With smart phones it can be easy to drag our gadgets into the bedroom with us. these devices release blue light, so using them before bed can inhibit the production of melatonin in your brain. This keeps you alert and awake. If you use your phone as an alarm clock, turn off text and email notifications when it’s time to sleep, and leave it out of your bed.

Get a Full Eight Hours of SleepSleep is a time for your body to rub and recharge itself for the coming day, so it’s important not to miss out.  a healthy sleep schedule by going to bed and waking up at the same time every day can help you feel more rested and improve your mood. the average sleep requires around eight hours of sleep per night, so if possible, try to pick a bedtime for yourself and stick to it.

Schedule Regular Doctor AppointmentsMany of us only go to the doctor’s office when we’re sick, but making regular appointments can help prevent future health problems. Doctors can monitor health by checking blood pressure and cholesterol levels. Even if you feel great, it never hurts to take a few preventative measures.

Get Indoor PlantsThe fact that plants help purify the air is commonly known, but did you know they can also sharpen focus and help you work better? the different indoor plants come with different benefits.

StretchIf you are someone who has difficulty correcting bad posture, stretching might be helpful. we usually only think about stretching to warm up or relieve soreness after exercise, finding time to stretch daily could give you a boost. Stretching increases blood flow throughout your body, which allows the brain to get more oxygen and makes you feel more refreshed and alert. stretching can calm your mind, release tension and increase energy.

Breathe DeeplyIf you’ve ever tried yoga, you’ve probably done a few deep-breathing exercises. Controlled breathing is an activity you can do no matter where you are, and it can have an almost instant impact on your mood. Breathing deeply helps get oxygen into your body and flushes out carbon dioxide. In addition to having cleansing benefits, deep breaths, it can lower your blood pressure and heart rate and help you manage stress and anxiety.

Even if you can follow all ten health tips, great step towards a healthier lifestyle and a happier day.

If you want to improve your health but find yourself short on time or unable to make a large commitment, consider these 10 easy tips to help get you closer to your goals without a big lifestyle maintain.

Weigh Yourself Every DayWeighing yourself every morning can help you keep follow of your daily habits. It can give you insight into whether your actions are having a positive impact on your body, or whether they’re holding you back.

Snack On Some VeggiesWith a busy lifestyle, it can be easy to do what’s fast option of what’s healthy, especially when it comes to food. that means vegetables often go ignored; but, by skipping veggies, you’re also skipping important nutrients and vitamins. that not only are vegetables important for reducing the risks of chronic diseases, they’re also helpful in lowering your calorie, which can help you maintain a healthy weight. Veggies are low in fat and calories, high in fibre, and fill you up faster than junk food.

Take a Walk At Lunchtimepeople who walked during their lunch hour not only reported increased positivity , but less tension throughout the day as well. A walk can also help you manage weight, lower blood pressure and strengthen your bones. Not only that, but walking outdoors can get you away from your the sunshine!

Turn Off All Electronics 30 Minutes Before-With smart phones it can be easy to drag our gadgets into the bedroom with us. these devices release blue light, so using them before bed can inhibit the production of melatonin in your brain. This keeps you alert and awake. If you use your phone as an alarm clock, turn off text and email notifications when it’s time to sleep, and leave it out of your bed.

Get a Full Eight Hours of SleepSleep is a time for your body to rub and recharge itself for the coming day, so it’s important not to miss out.  a healthy sleep schedule by going to bed and waking up at the same time every day can help you feel more rested and improve your mood. the average sleep requires around eight hours of sleep per night, so if possible, try to pick a bedtime for yourself and stick to it.

Schedule Regular Doctor AppointmentsMany of us only go to the doctor’s office when we’re sick, but making regular appointments can help prevent future health problems. Doctors can monitor health by checking blood pressure and cholesterol levels. Even if you feel great, it never hurts to take a few preventative measures.

Get Indoor PlantsThe fact that plants help purify the air is commonly known, but did you know they can also sharpen focus and help you work better? the different indoor plants come with different benefits.

StretchIf you are someone who has difficulty correcting bad posture, stretching might be helpful. we usually only think about stretching to warm up or relieve soreness after exercise, finding time to stretch daily could give you a boost. Stretching increases blood flow throughout your body, which allows the brain to get more oxygen and makes you feel more refreshed and alert. stretching can calm your mind, release tension and increase energy.

Breathe DeeplyIf you’ve ever tried yoga, you’ve probably done a few deep-breathing exercises. Controlled breathing is an activity you can do no matter where you are, and it can have an almost instant impact on your mood. Breathing deeply helps get oxygen into your body and flushes out carbon dioxide. In addition to having cleansing benefits, deep breaths, it can lower your blood pressure and heart rate and help you manage stress and anxiety.

Even if you can follow all ten health tips, great step towards a healthier lifestyle and a happier day.

Don't Stress Daylight Saving time


One hour of “sleep loss” may not seem like a lot but to a marginally sleep-deprived population, this extra hour lost may have noticeable consequences. As we prepare to alter our routines and schedules on command, it is important to understand the far-reaching effect of these schedule alterations on our health and well-being, and the steps necessary to mitigate them.
The idea behind the clock shift is to maximize sunlight by providing an added hour of sunlight at the end of the work day. Many of us welcome this change due to the coordinated availability of daylight after work with a boost to our evening activities, including sports and other recreational events. Arguments against daylight savings largely result from the accompanying sleep deprivation in the spring forward as the “lost hour” comes disproportionately from resting hours. With less rest, people tend to make more mistakes that could result in increased traffic accidents, workplace injuries and overall reduction in productivity.
The early morning darkness that accompanies the extra hour of sunlight in the evening may mean that our body may not be as ready to wake up when our alarm goes off. This absence of early morning light which aids the activation of brain regions that stimulate alertness and energy may make it harder for us to get going in the morning.  This is unlike jet lag or travelling to a new time zone where you are exposed to a new natural light-dark cycle. Typically, adjustment to the new time schedule following the clock shift should occur within a few days.
Irrespective of one’s opinions about this enforced shift, it is important to be aware of strategies to minimize the inevitable sleep loss that accompanies our spring forward:
An earlier bedtime (15-30 minutes earlier) is recommended in the days leading up to the spring forward, or the night before at a minimum to offset some of the accompanying sleep loss.
Avoid artificial light, specifically from electronic screens within two hours of bedtime.


One hour of “sleep loss” may not seem like a lot but to a marginally sleep-deprived population, this extra hour lost may have noticeable consequences. As we prepare to alter our routines and schedules on command, it is important to understand the far-reaching effect of these schedule alterations on our health and well-being, and the steps necessary to mitigate them.
The idea behind the clock shift is to maximize sunlight by providing an added hour of sunlight at the end of the work day. Many of us welcome this change due to the coordinated availability of daylight after work with a boost to our evening activities, including sports and other recreational events. Arguments against daylight savings largely result from the accompanying sleep deprivation in the spring forward as the “lost hour” comes disproportionately from resting hours. With less rest, people tend to make more mistakes that could result in increased traffic accidents, workplace injuries and overall reduction in productivity.
The early morning darkness that accompanies the extra hour of sunlight in the evening may mean that our body may not be as ready to wake up when our alarm goes off. This absence of early morning light which aids the activation of brain regions that stimulate alertness and energy may make it harder for us to get going in the morning.  This is unlike jet lag or travelling to a new time zone where you are exposed to a new natural light-dark cycle. Typically, adjustment to the new time schedule following the clock shift should occur within a few days.
Irrespective of one’s opinions about this enforced shift, it is important to be aware of strategies to minimize the inevitable sleep loss that accompanies our spring forward:
An earlier bedtime (15-30 minutes earlier) is recommended in the days leading up to the spring forward, or the night before at a minimum to offset some of the accompanying sleep loss.
Avoid artificial light, specifically from electronic screens within two hours of bedtime.

How running helps in staying fit?

Running has always been one of the most popular exercises to stay fit and lose weight. But running offers benefits that far exceed weight loss; it can help your overall mental and physical wellbeing. Here are some of the amazing benefits of running everyday

Stress Reliever

Running is an instant stress reliever. A short run can uplift your mood, boost your confidence and also aid in issues like hypertension. Exerting your body with a good run will further help you get better sleep, which will further help in reducing stress. You will find that even short runs can leave you feeling more energized, more focused and generally in a happier mood.

Prevention of Diseases

Running can lower the risk of breast cancer in women. It can also help in reducing the risk of having a stroke or other cardiovascular diseases. Doctors recommend running for people suffering from diabetes, high blood pressure, and osteoporosis.

Losing Weight

Running daily is one of the best habits for losing or maintaining weight. It is a good way to burn off extra calories and undoubtedly one of the most effective exercises in terms of calories burned per minute.

Better Brain Performance

Running raises heart rate and increases flow of oxygen rich blood in the body and in the brain. It also improves cognition in brain and leads to an increase in brain blood flow to the hippocampus the brain region which is affected by Alzheimer’s disease.

Improved Sleep Pattern

A daily morning run can significantly help you in getting a good sleep at night. Exercise is known to trigger an increase in body temperature, and the post-exercise drop in temperature may promote falling asleep faster and improve quality of sleep. Moreover, exercise like running can reduce sleeping problems by decreasing anxiety, and depression.

Increased Lifespan and Immunity

Many researchers have proved that people who exercise daily on an average live longer than people who adopt a sedentary lifestyle. Running also boosts the immune system and helps in fighting off infections and chronic diseases like high blood pressure.

Running has always been one of the most popular exercises to stay fit and lose weight. But running offers benefits that far exceed weight loss; it can help your overall mental and physical wellbeing. Here are some of the amazing benefits of running everyday

Stress Reliever

Running is an instant stress reliever. A short run can uplift your mood, boost your confidence and also aid in issues like hypertension. Exerting your body with a good run will further help you get better sleep, which will further help in reducing stress. You will find that even short runs can leave you feeling more energized, more focused and generally in a happier mood.

Prevention of Diseases

Running can lower the risk of breast cancer in women. It can also help in reducing the risk of having a stroke or other cardiovascular diseases. Doctors recommend running for people suffering from diabetes, high blood pressure, and osteoporosis.

Losing Weight

Running daily is one of the best habits for losing or maintaining weight. It is a good way to burn off extra calories and undoubtedly one of the most effective exercises in terms of calories burned per minute.

Better Brain Performance

Running raises heart rate and increases flow of oxygen rich blood in the body and in the brain. It also improves cognition in brain and leads to an increase in brain blood flow to the hippocampus the brain region which is affected by Alzheimer’s disease.

Improved Sleep Pattern

A daily morning run can significantly help you in getting a good sleep at night. Exercise is known to trigger an increase in body temperature, and the post-exercise drop in temperature may promote falling asleep faster and improve quality of sleep. Moreover, exercise like running can reduce sleeping problems by decreasing anxiety, and depression.

Increased Lifespan and Immunity

Many researchers have proved that people who exercise daily on an average live longer than people who adopt a sedentary lifestyle. Running also boosts the immune system and helps in fighting off infections and chronic diseases like high blood pressure.

Diet tips for a healthy monsoon

Monsoons are here after the long unbearable summer heat. Though this season brings the much-awaited relief, it also brings certain health risks. Immunity gets lowered and the body becomes susceptible to allergies, infections, indigestion problems and more. But, don’t worry, proper diet can build up the immunity system to keep you healthy during this season.

1. Eat fruits
Incorporating seasonal fruits in diet work wonders in boosting immunity. They help in restoring energy as well. It is best to stick to the seasonal fruits. Mangoes, lychees, pomegranates, pears and apples are best suited for this season. Avoid eating pre-cut fruits as the wet season increases the risk of contamination.

2. Bitter is better
Astringent, bitter and pungent foods are best served in this season. Herbs and vegetables like bitter gourd, neem, methi helps clean the system and prevent infections. They also help to prevent skin infections. It is best to avoid sour foods like lime, tamarind, tomatoes as they promote water retention. It’s the same with food with high salt content. Besides, they alleviate the risk of high blood pressure. Spicy foods lead to skin irritatillergies.

3. Stay hydrated
Keeping your body hydrated is a must in every season. When it rains outside, rely on herbal infusions with anti-bacterial properties like ginger, pepper, honey, mint and basil to balance your body fluids. Too much Coffee or tea dehydrates body fluids. Watery foods like lassi, watermelon, muskmelon and rice on the contrary increases water retention in the body and creates swelling. Drink plenty of water and make sure it’s filtered.

4. Eat Light
It is best to stick to a light diet during monsoon to keep yourself heathy and active. Avoid too much fish or meat in this season. If you cannot, choose stews and soups instead of heavy curries and add a dash of garlic in them to boost your immunity. If you are a fan of salads, steam your veggies instead of having them raw. Uncooked vegetables might contain infection causing bacteria and virus. It is important to thoroughly wash the vegetables before consuming them.

Besides these tips, try to avoid eating outdoors. Foods from roadside stalls should be best avoided as they increase the risk of contamination. Eat fresh to stay active. What else do you do to keep yourself healthy during the rainy season?

Monsoons are here after the long unbearable summer heat. Though this season brings the much-awaited relief, it also brings certain health risks. Immunity gets lowered and the body becomes susceptible to allergies, infections, indigestion problems and more. But, don’t worry, proper diet can build up the immunity system to keep you healthy during this season.

1. Eat fruits
Incorporating seasonal fruits in diet work wonders in boosting immunity. They help in restoring energy as well. It is best to stick to the seasonal fruits. Mangoes, lychees, pomegranates, pears and apples are best suited for this season. Avoid eating pre-cut fruits as the wet season increases the risk of contamination.

2. Bitter is better
Astringent, bitter and pungent foods are best served in this season. Herbs and vegetables like bitter gourd, neem, methi helps clean the system and prevent infections. They also help to prevent skin infections. It is best to avoid sour foods like lime, tamarind, tomatoes as they promote water retention. It’s the same with food with high salt content. Besides, they alleviate the risk of high blood pressure. Spicy foods lead to skin irritatillergies.

3. Stay hydrated
Keeping your body hydrated is a must in every season. When it rains outside, rely on herbal infusions with anti-bacterial properties like ginger, pepper, honey, mint and basil to balance your body fluids. Too much Coffee or tea dehydrates body fluids. Watery foods like lassi, watermelon, muskmelon and rice on the contrary increases water retention in the body and creates swelling. Drink plenty of water and make sure it’s filtered.

4. Eat Light
It is best to stick to a light diet during monsoon to keep yourself heathy and active. Avoid too much fish or meat in this season. If you cannot, choose stews and soups instead of heavy curries and add a dash of garlic in them to boost your immunity. If you are a fan of salads, steam your veggies instead of having them raw. Uncooked vegetables might contain infection causing bacteria and virus. It is important to thoroughly wash the vegetables before consuming them.

Besides these tips, try to avoid eating outdoors. Foods from roadside stalls should be best avoided as they increase the risk of contamination. Eat fresh to stay active. What else do you do to keep yourself healthy during the rainy season?

Taking control of heart health

Heart disease affects 85% of people. it is decisive to take control of heart health in order to decrease the risk of heart disease. Particularly at an increased risk of having heart disease misdiagnosed or mistreated, as they are twice as likely to receive the wrong initial diagnosis after a heart attack.

Decreasing the risk of heart disease

High blood pressure, also known as hypertension, is a major cardiac risk factor, and needs to be monitored – even for those already on blood pressure medication. Exercise decreases the risk of developing high cholesterol, high blood pressure, and helps weight control

Heart health benefits of exercise

A good exercise program can also help decrease tiredness and shortness of breath. This will enable one to maintain their activities of daily living and the sports that they enjoy. So not only does exercise help decrease the risk of heart disease, it improves quality of life. Age related heart changes may still occur, such as arrhythmias, lipid profile changes, and insulin sensitivity, but these can be delayed or sometimes prevented by staying active. Lastly, exercise helps to reduce stress which is correlated to heart issues.

Beginning a new exercise routine

As for heart healthy exercise, start after having a full medical check-up. If there are any medical issues, an appropriate exercise routine will need to be developed and modified by a professional or expert. A great place to start is with a walking program, or any aerobic exercise that increases the heart rate. If there are no Orthopedic  issues or other health issues, it is fine to add jogging, hiking, and aerobic exercise classes.

Strength training for a healthy heart

Resistance training also has heart healthy benefits. It increases blood flow and may lead to longer lasting blood pressure control. It helps to increase muscle mass which will help in weight control. The resistance or strength training should include exercises that strengthen every major muscle group. This would include, squats, lunges, leg lifts, planks, push ups and numerous core strengthening exercises.

Heart disease affects 85% of people. it is decisive to take control of heart health in order to decrease the risk of heart disease. Particularly at an increased risk of having heart disease misdiagnosed or mistreated, as they are twice as likely to receive the wrong initial diagnosis after a heart attack.

Decreasing the risk of heart disease

High blood pressure, also known as hypertension, is a major cardiac risk factor, and needs to be monitored – even for those already on blood pressure medication. Exercise decreases the risk of developing high cholesterol, high blood pressure, and helps weight control

Heart health benefits of exercise

A good exercise program can also help decrease tiredness and shortness of breath. This will enable one to maintain their activities of daily living and the sports that they enjoy. So not only does exercise help decrease the risk of heart disease, it improves quality of life. Age related heart changes may still occur, such as arrhythmias, lipid profile changes, and insulin sensitivity, but these can be delayed or sometimes prevented by staying active. Lastly, exercise helps to reduce stress which is correlated to heart issues.

Beginning a new exercise routine

As for heart healthy exercise, start after having a full medical check-up. If there are any medical issues, an appropriate exercise routine will need to be developed and modified by a professional or expert. A great place to start is with a walking program, or any aerobic exercise that increases the heart rate. If there are no Orthopedic  issues or other health issues, it is fine to add jogging, hiking, and aerobic exercise classes.

Strength training for a healthy heart

Resistance training also has heart healthy benefits. It increases blood flow and may lead to longer lasting blood pressure control. It helps to increase muscle mass which will help in weight control. The resistance or strength training should include exercises that strengthen every major muscle group. This would include, squats, lunges, leg lifts, planks, push ups and numerous core strengthening exercises.

Tips to help support your Immunity System

In a world where we have so little control right now, it’s important to concentrate on the things we can do.

One positive thing we can achieve is to support our immunity system during this time by maintaining a healthy diet and lifestyle which both play a key role in supporting our immunity as well as our mental health.  I’ve tried to make this a quick simple guide because we are all experiencing information overload right now. 

Foods for strengthening your immune system:

  1. Fruit & veg - 4-5 servings are realistic for many due to food availability (although under normal circumstances, ideally 8-10 servings) as fruit & veg contain immune boosting compounds and help to keep your gut healthy. Use those tins of food that have been in your cupboard by adding beans and lentils to your soups and stews to increase the nutrient content.
  2. Zinc rich foods such as meat, fish, shellfish, legumes, pumpkin & sesame seeds because zinc is required for the proper functioning of white blood cells.
  3. Garlic because it has antibiotic, anti-inflammatory and antibacterial qualities so is really great at helping fight off infections along with other anti-viral foods such as ginger, cinnamon and turmeric.
  4. Vitamin C - peppers, green leafy veg like spinach, kale, cabbage & watercress, broccoli, kiwi, cauliflower, tomatoes and berries.  Research shows the powerful antiviral action of vitamin C.
  5. Vitamin D - small amounts are found in oily fish, egg yolks and mushrooms. Vitamin D is one of the most powerful nutrients for supporting the immune system. However, during the winter we need to supplement with Vitamin D3 supplements as we cannot get any from the sun until mid to end April.
  6. Water - ensure that you drink enough water as sufficient hydration will allow your immune cells to function optimally. 

avoid:

  1. Sugar in your diet and avoid eating sugary foods like sweets, pastries, cookies and drinking sugary, fizzy drinks. Sugar will spike your blood sugar as well reducing the effectiveness of your immune system.
  2. Alcohol  as these suppress the immune system and affect the deep stages of sleep. Alcohol is also a depressant and if you are struggling, it will lower your mood even more

Lifestyle tips to support your immune system:

  1. Manage your exposure and control the information that you are taking in. Limit the amount of news you watch, rely on reputable news sources and be mindful of where you are obtaining news and information. Be careful what you listen to or look on social media as there is a lot of ‘noise’ out there and it can be all too overwhelming.
  2. Sleep - make sure you get plenty of sleep as lack of sleep reduces our immune defences making us more susceptible to illness.
  3. Exercise - anything that requires you to be active as exercise will release feel good hormones, improve your mood, support sleep and increase the body’s ability to fight off infections.
  4. Manage your stress levels - stress levels are at an all-time high and whilst this cannot be avoided at the moment, the issue is that stress hormones suppress the immune system and so finding ways to reduce these levels by rest and relaxation is really important during this time.  If you can, take some time for ‘me’ each day and give yourself a break. Listening to music, reading, meditation, having a bath are good ways to relax.
  5. Set a routine - as this will give your day structure and help you to gain some control in a world where we have so little right now. However, adopt a routine that works for you

Finally, if you feel like you’re coming down with something, supplement with Vitamin C as this has antiviral properties and has been shown to help fight off infections or alternatively consider an immune supporting complex.

In a world where we have so little control right now, it’s important to concentrate on the things we can do.

One positive thing we can achieve is to support our immunity system during this time by maintaining a healthy diet and lifestyle which both play a key role in supporting our immunity as well as our mental health.  I’ve tried to make this a quick simple guide because we are all experiencing information overload right now. 

Foods for strengthening your immune system:

  1. Fruit & veg - 4-5 servings are realistic for many due to food availability (although under normal circumstances, ideally 8-10 servings) as fruit & veg contain immune boosting compounds and help to keep your gut healthy. Use those tins of food that have been in your cupboard by adding beans and lentils to your soups and stews to increase the nutrient content.
  2. Zinc rich foods such as meat, fish, shellfish, legumes, pumpkin & sesame seeds because zinc is required for the proper functioning of white blood cells.
  3. Garlic because it has antibiotic, anti-inflammatory and antibacterial qualities so is really great at helping fight off infections along with other anti-viral foods such as ginger, cinnamon and turmeric.
  4. Vitamin C - peppers, green leafy veg like spinach, kale, cabbage & watercress, broccoli, kiwi, cauliflower, tomatoes and berries.  Research shows the powerful antiviral action of vitamin C.
  5. Vitamin D - small amounts are found in oily fish, egg yolks and mushrooms. Vitamin D is one of the most powerful nutrients for supporting the immune system. However, during the winter we need to supplement with Vitamin D3 supplements as we cannot get any from the sun until mid to end April.
  6. Water - ensure that you drink enough water as sufficient hydration will allow your immune cells to function optimally. 

avoid:

  1. Sugar in your diet and avoid eating sugary foods like sweets, pastries, cookies and drinking sugary, fizzy drinks. Sugar will spike your blood sugar as well reducing the effectiveness of your immune system.
  2. Alcohol  as these suppress the immune system and affect the deep stages of sleep. Alcohol is also a depressant and if you are struggling, it will lower your mood even more

Lifestyle tips to support your immune system:

  1. Manage your exposure and control the information that you are taking in. Limit the amount of news you watch, rely on reputable news sources and be mindful of where you are obtaining news and information. Be careful what you listen to or look on social media as there is a lot of ‘noise’ out there and it can be all too overwhelming.
  2. Sleep - make sure you get plenty of sleep as lack of sleep reduces our immune defences making us more susceptible to illness.
  3. Exercise - anything that requires you to be active as exercise will release feel good hormones, improve your mood, support sleep and increase the body’s ability to fight off infections.
  4. Manage your stress levels - stress levels are at an all-time high and whilst this cannot be avoided at the moment, the issue is that stress hormones suppress the immune system and so finding ways to reduce these levels by rest and relaxation is really important during this time.  If you can, take some time for ‘me’ each day and give yourself a break. Listening to music, reading, meditation, having a bath are good ways to relax.
  5. Set a routine - as this will give your day structure and help you to gain some control in a world where we have so little right now. However, adopt a routine that works for you

Finally, if you feel like you’re coming down with something, supplement with Vitamin C as this has antiviral properties and has been shown to help fight off infections or alternatively consider an immune supporting complex.

Sleep deprivation and high blood pressure

The average grown person needs at least seven hours of sleep, yet statistics from the Centers for Disease Control and Prevention show that anywhere from 28 to 44% of grown person in the world regularly get less. regrettably, the less sleep you get, the greater your risk of developing high blood pressure.

What does sleep have to do with high blood pressure?

Your blood pressure directly responds to sleep loss along with a whole provide of negative side effects. The results remained consistent even after being adjusted for age, race, sex, and presence of high blood pressure medication. In these cases, both shortened sleep duration and poor sleep quality contributed to the increase in blood pressure readings.

sleep deprivation’s effects on the mental and emotional state shed light onto the forces at work. Without enough sleep, the brain becomes more sensitive to negative thoughts and feelings, which causes an increase in stress hormones that naturally cause a rise in blood pressure.

What are the common causes of sleep deprivation?

There’s no single cause of sleep deprivation and usually, there are a number of interacting factors, but some of the most prevalent include:

Stress : Stress contributes to sleep loss and high blood pressure. Stress can come from any number of sources. The growing use of technology and access to information, professional pressure to excel, and increased financial burdens are only a few of the stress-causing possibilities. If your stress levels are high, there’s a good chance they’re contributing to your sleep or blood pressure problems.

Poor Sleep Habits : The sleep cycle is highly responsive to environmental conditions and personal behaviours. Poor sleep habits means irregular sleep, late-night meals, and nighttime use of electronics can all interfere with the release of sleep hormones and hold up the sleep cycle.

Undiagnosed Sleep Disorders : While there are many sleep disorders that go untreated and undiagnosed, sleep apnea has shown a particularly close connection to high blood pressure. This breathing disorder causes oxygen levels  throughout the night, putting a higher strain on the cardiovascular system. once diagnosed, it can be treated at home with a CPAP machine, which can drastically improve the quality and quantity of your sleep.

How can improve sleep?

Changes in your habits and sleep environment can positively impact your sleep.

Setting a bedtime. The human body is built to run on predictable routines. A regular bedtime allows the brain to adjust the release of sleep hormones to fit your schedule.

Developing a stress- relieving bedtime routine. Reduced stress levels can help you fall and stay asleep faster. Use your bedtime routine to relax before lying down for the night. more effective routine, try meditation or yoga poses to bring your heart rate and blood pressure down.

Exercising regularly. Exercise benefits your sleep and blood pressure by improving heart health while helping to regulate weight, yet another contributor to high blood pressure. Exercise also tires the mind and muscles in preparation for sleep.

Eating healthy and smart. It’s not just what you eat—a well-balanced diet consisting of fresh fruits, vegetables, and lean meats— but when you eat it. Meal timing contributes to the regularity of your sleep cycle so try to eat evenly spaced meals at roughly the same time each day.

Sleep isn’t a luxury; it’s a necessity you can’t do without. Adequate sleep goes hand in hand with a healthy diet and regular exercise to control blood pressure. It might take time and effort to make the changes that can improve your sleep and lower your blood pressure, but the health benefits are definitely worth it.

The average grown person needs at least seven hours of sleep, yet statistics from the Centers for Disease Control and Prevention show that anywhere from 28 to 44% of grown person in the world regularly get less. regrettably, the less sleep you get, the greater your risk of developing high blood pressure.

What does sleep have to do with high blood pressure?

Your blood pressure directly responds to sleep loss along with a whole provide of negative side effects. The results remained consistent even after being adjusted for age, race, sex, and presence of high blood pressure medication. In these cases, both shortened sleep duration and poor sleep quality contributed to the increase in blood pressure readings.

sleep deprivation’s effects on the mental and emotional state shed light onto the forces at work. Without enough sleep, the brain becomes more sensitive to negative thoughts and feelings, which causes an increase in stress hormones that naturally cause a rise in blood pressure.

What are the common causes of sleep deprivation?

There’s no single cause of sleep deprivation and usually, there are a number of interacting factors, but some of the most prevalent include:

Stress : Stress contributes to sleep loss and high blood pressure. Stress can come from any number of sources. The growing use of technology and access to information, professional pressure to excel, and increased financial burdens are only a few of the stress-causing possibilities. If your stress levels are high, there’s a good chance they’re contributing to your sleep or blood pressure problems.

Poor Sleep Habits : The sleep cycle is highly responsive to environmental conditions and personal behaviours. Poor sleep habits means irregular sleep, late-night meals, and nighttime use of electronics can all interfere with the release of sleep hormones and hold up the sleep cycle.

Undiagnosed Sleep Disorders : While there are many sleep disorders that go untreated and undiagnosed, sleep apnea has shown a particularly close connection to high blood pressure. This breathing disorder causes oxygen levels  throughout the night, putting a higher strain on the cardiovascular system. once diagnosed, it can be treated at home with a CPAP machine, which can drastically improve the quality and quantity of your sleep.

How can improve sleep?

Changes in your habits and sleep environment can positively impact your sleep.

Setting a bedtime. The human body is built to run on predictable routines. A regular bedtime allows the brain to adjust the release of sleep hormones to fit your schedule.

Developing a stress- relieving bedtime routine. Reduced stress levels can help you fall and stay asleep faster. Use your bedtime routine to relax before lying down for the night. more effective routine, try meditation or yoga poses to bring your heart rate and blood pressure down.

Exercising regularly. Exercise benefits your sleep and blood pressure by improving heart health while helping to regulate weight, yet another contributor to high blood pressure. Exercise also tires the mind and muscles in preparation for sleep.

Eating healthy and smart. It’s not just what you eat—a well-balanced diet consisting of fresh fruits, vegetables, and lean meats— but when you eat it. Meal timing contributes to the regularity of your sleep cycle so try to eat evenly spaced meals at roughly the same time each day.

Sleep isn’t a luxury; it’s a necessity you can’t do without. Adequate sleep goes hand in hand with a healthy diet and regular exercise to control blood pressure. It might take time and effort to make the changes that can improve your sleep and lower your blood pressure, but the health benefits are definitely worth it.

Simple Health Tips for Monsoon.!

Monsoon brings with itself the promise of rain and an escape from the heat and humidity of summer. it is not just humans who love the rainy season. Plants, animals, bacteria, and viruses enjoy it just as much.

As a result, ours might love taking a walk in the rain, eating fried foods in the rain, or just enjoying a freshly cut fruit on the road, it certainly isn’t entirely harmless. For you to stay safe and enjoy the rains to the fullest, we prepared simple health tips.

1. Increase vitamin C intake

Monsoon is the perfect time for viruses and bacteria to thrive. You will notice that it is this time of the year when viral fevers, allergic reactions, and other viral infections are most rampant. To stay healthy, you need to increase your immunity. One of the easiest ways of doing that is increasing your Vitamin C intake. Eat fresh green vegetables, and oranges to have a Vitamin C rich diet.

2. Avoid junk food

Street or local food, freshly cut fruits, and other kinds of food items sold on the street should strictly be avoided. The road is usually filled with water and mud. These form perfect for various kinds of harmful microorganisms. Food comes in contact with the virus when eating outdoors. So, every time you eat your favorite junk food, you are more likely to contract a disease.

3. Do Not store stagnant water

One of the most important and worst issues of monsoon is the breeding of mosquitos. Fear not! With some precautions, you can easily find your way to a mosquito-free residence. Ensure that there is no open water storage in your home. Ensure that they are always in covered pots. take note to ensure that the drains are not clogged, and there’s no rainwater held stagnant in your nearby areas. Mosquitos are born in stagnant water, so removing sources of stagnant water will help a lot.

4. Add a disinfectant to the bathwater

Most people love taking a stroll in the rain. remember to bathe with a disinfectant like Dettol, Savlon, every time you get wet. It will save you from the millions of microorganisms you carried home and help you stay healthy and fit. Washing your hands and feet, legs are advisable as you get back. Remember, use only clean water to wash your face.

6. Care for fruits and vegetables

In monsoon, it is imperative that you thoroughly scrub your fruits and vegetables under running water because germs live on the skins of fruits and vegetables. Do not forget to consume only cooked or boiled vegetables or you might fall prey to water-borne illnesses.

7. Get enough sleep

Don’t stay up late working or watching a web series, Movies. 7-8 hours of sleep boost immunity and prevent flu and the common cold- conditions common in monsoons.

8. Exercise regularly

Exercising not only helps you lose weight or stay in shape, but it is great for your immunity as well. It gets your heart racing, improves blood circulation, and triggers serotonin (happiness hormone) production- all of which fortify your immune system against viruses and bacteria. Jumping rope, squats, planks are all excellent exercises.

The monsoon is a beautiful and spirit-uplifting season, but it does make your health vulnerable. With the simple measures we suggested, you can enjoy this season without worrying about your health.

 

Monsoon brings with itself the promise of rain and an escape from the heat and humidity of summer. it is not just humans who love the rainy season. Plants, animals, bacteria, and viruses enjoy it just as much.

As a result, ours might love taking a walk in the rain, eating fried foods in the rain, or just enjoying a freshly cut fruit on the road, it certainly isn’t entirely harmless. For you to stay safe and enjoy the rains to the fullest, we prepared simple health tips.

1. Increase vitamin C intake

Monsoon is the perfect time for viruses and bacteria to thrive. You will notice that it is this time of the year when viral fevers, allergic reactions, and other viral infections are most rampant. To stay healthy, you need to increase your immunity. One of the easiest ways of doing that is increasing your Vitamin C intake. Eat fresh green vegetables, and oranges to have a Vitamin C rich diet.

2. Avoid junk food

Street or local food, freshly cut fruits, and other kinds of food items sold on the street should strictly be avoided. The road is usually filled with water and mud. These form perfect for various kinds of harmful microorganisms. Food comes in contact with the virus when eating outdoors. So, every time you eat your favorite junk food, you are more likely to contract a disease.

3. Do Not store stagnant water

One of the most important and worst issues of monsoon is the breeding of mosquitos. Fear not! With some precautions, you can easily find your way to a mosquito-free residence. Ensure that there is no open water storage in your home. Ensure that they are always in covered pots. take note to ensure that the drains are not clogged, and there’s no rainwater held stagnant in your nearby areas. Mosquitos are born in stagnant water, so removing sources of stagnant water will help a lot.

4. Add a disinfectant to the bathwater

Most people love taking a stroll in the rain. remember to bathe with a disinfectant like Dettol, Savlon, every time you get wet. It will save you from the millions of microorganisms you carried home and help you stay healthy and fit. Washing your hands and feet, legs are advisable as you get back. Remember, use only clean water to wash your face.

6. Care for fruits and vegetables

In monsoon, it is imperative that you thoroughly scrub your fruits and vegetables under running water because germs live on the skins of fruits and vegetables. Do not forget to consume only cooked or boiled vegetables or you might fall prey to water-borne illnesses.

7. Get enough sleep

Don’t stay up late working or watching a web series, Movies. 7-8 hours of sleep boost immunity and prevent flu and the common cold- conditions common in monsoons.

8. Exercise regularly

Exercising not only helps you lose weight or stay in shape, but it is great for your immunity as well. It gets your heart racing, improves blood circulation, and triggers serotonin (happiness hormone) production- all of which fortify your immune system against viruses and bacteria. Jumping rope, squats, planks are all excellent exercises.

The monsoon is a beautiful and spirit-uplifting season, but it does make your health vulnerable. With the simple measures we suggested, you can enjoy this season without worrying about your health.

 

Here’s a happier, healthier you!

Do you need to take charge of your health?       

The past 3 months have been qurantine in one sense as the world has been put on pause, but for many people working from home, looking after children, cooking, cleaning etc have made the past 3 months a really , stressful and overwhelming time .

During lockdown, for many, food has become a real focus and you may have got into a ‘grazing’ mindset through boredom and when stress levels have been higher.  When life is tough, our default setting can be to ‘treat’ ourselves as a way of coping with challenging situations. So, during lockdown have you have eaten more unhealthy snacks and increased your alcohol intake? Unfortunately, sugar depletes the immune system and many people are lacking in important vitamins and minerals due to the high levels of stress we have been under. Also, alcohol increases anxiety and acts as a depressant.

There are many people lacking important vitamins and minerals most commonly magnesium and B vitamins because the more stressed we are the more B nutrients are quickly used. This is especially true of B6 which is an essential co-factor needed to produce our two key stress hormones adrenaline .

So, this is all about what you can do right NOW to support a healthy body and a healthy mindset.

Here are easy tips for you to improve your health NOW:

* Up your vegetable intake and eat least 8-10 servings of fruits and vegetables every day from every colour of the rainbow. They are high in polyphenols, antioxidants, A, C, E, zinc and selenium which will all boost your immune system.     

* Eat protein at every meal to help balance blood sugar levels and will keep you feeling full until the next meal

* Eat a diet based on whole foods - and use recipes that provide sound nutrition to provide you with all the nutrients you need including the all-important B vitamins

* Keep adequately hydrated so make sure you drink plenty of water  (1½ -2 litres per day - so important especially in the sunshine.

* Sleep - make sure you get enough sleep. I know this can be hard when we have a lot to cope with but sleep

* We’re in a world where we have little control so it’s even more important to concentrate on the things we can do.

* Finally, make your health a priority – start by making small achievable changes. I know these tips seem very basic but good health doesn’t have to be complicated. In my experience, often the basics get easily forgotten, and you need to these right first for optimum results.

* With the potential for us all to look after our health better, we can start these positive changes now. Also, for those of you who haven’t been working through lockdown now is the time to get some focus into your diet and feed your brain.

Do you need to take charge of your health?       

The past 3 months have been qurantine in one sense as the world has been put on pause, but for many people working from home, looking after children, cooking, cleaning etc have made the past 3 months a really , stressful and overwhelming time .

During lockdown, for many, food has become a real focus and you may have got into a ‘grazing’ mindset through boredom and when stress levels have been higher.  When life is tough, our default setting can be to ‘treat’ ourselves as a way of coping with challenging situations. So, during lockdown have you have eaten more unhealthy snacks and increased your alcohol intake? Unfortunately, sugar depletes the immune system and many people are lacking in important vitamins and minerals due to the high levels of stress we have been under. Also, alcohol increases anxiety and acts as a depressant.

There are many people lacking important vitamins and minerals most commonly magnesium and B vitamins because the more stressed we are the more B nutrients are quickly used. This is especially true of B6 which is an essential co-factor needed to produce our two key stress hormones adrenaline .

So, this is all about what you can do right NOW to support a healthy body and a healthy mindset.

Here are easy tips for you to improve your health NOW:

* Up your vegetable intake and eat least 8-10 servings of fruits and vegetables every day from every colour of the rainbow. They are high in polyphenols, antioxidants, A, C, E, zinc and selenium which will all boost your immune system.     

* Eat protein at every meal to help balance blood sugar levels and will keep you feeling full until the next meal

* Eat a diet based on whole foods - and use recipes that provide sound nutrition to provide you with all the nutrients you need including the all-important B vitamins

* Keep adequately hydrated so make sure you drink plenty of water  (1½ -2 litres per day - so important especially in the sunshine.

* Sleep - make sure you get enough sleep. I know this can be hard when we have a lot to cope with but sleep

* We’re in a world where we have little control so it’s even more important to concentrate on the things we can do.

* Finally, make your health a priority – start by making small achievable changes. I know these tips seem very basic but good health doesn’t have to be complicated. In my experience, often the basics get easily forgotten, and you need to these right first for optimum results.

* With the potential for us all to look after our health better, we can start these positive changes now. Also, for those of you who haven’t been working through lockdown now is the time to get some focus into your diet and feed your brain.

How anxiety impacts your heart health

Anxiety is the feeling of worry, queasiness, and unease we’ve all felt at one point during our lives.

While some of the most common complications of having an anxiety disorder are co-occurring substance abuse, or the development of depression, generalized anxiety disorder is also associated with poor cardiovascular health and coronary heart disease, as well as mortality. Anxiety disorders typically result from multiple and uncontrollable worries, which often change over time, though the common worries are typically about the future welfare of one’s family, money or health. Isn’t it then ironic that to worry excessively about one’s health, is detrimental to one’s health?

As humans, we’ve been a sympathetic nervous system to help us react in high danger situations appropriately. If you’re running away from a bear, you’ll want your heart rate to be increased to be able to supply sufficient blood flow to your muscles. But what if you’re worrying sitting on the couch, and all that worry has no place to escape? Anxiety disorders cause a dramatic increase in your heart rate during situations that are not a fight or flight scenario and can lead to poorer cardiovascular health in previously healthy people.

One can also argue that worry may be beneficial for health promotion, but no studies so far have shown that such worry would have any benefits for health. Does excessive worry lead to poorer cardiovascular health by and in itself, or do patients in already poorer health worry about their cardiovascular health excessively? Patients who have had an acute heart attack poorer outcomes were associated with additional worry or anxiety. Increased anxiety was also found to be an independent predictor of cardiac complications in other studies.

So why worry? While worrying may be actively helpful in intense situations, it’ll do you no good when it comes to your health, particularly cardiac health. You should try different methods and tools to help keep you calm and to encourage a positive mental attitude.

If you are experiencing anxiety that is prolonged, which you are unable to manage on your own, it is best to speak to your doctor about treatment options. Many people have found ways to cope with their anxiety through holistic or therapeutic methods, and some with medication. This is especially important if you already have heart issues or a family history of heart problems. It is important to make your heart health, as well as your mental health, a priority to ensure a long, happy life.

Anxiety is the feeling of worry, queasiness, and unease we’ve all felt at one point during our lives.

While some of the most common complications of having an anxiety disorder are co-occurring substance abuse, or the development of depression, generalized anxiety disorder is also associated with poor cardiovascular health and coronary heart disease, as well as mortality. Anxiety disorders typically result from multiple and uncontrollable worries, which often change over time, though the common worries are typically about the future welfare of one’s family, money or health. Isn’t it then ironic that to worry excessively about one’s health, is detrimental to one’s health?

As humans, we’ve been a sympathetic nervous system to help us react in high danger situations appropriately. If you’re running away from a bear, you’ll want your heart rate to be increased to be able to supply sufficient blood flow to your muscles. But what if you’re worrying sitting on the couch, and all that worry has no place to escape? Anxiety disorders cause a dramatic increase in your heart rate during situations that are not a fight or flight scenario and can lead to poorer cardiovascular health in previously healthy people.

One can also argue that worry may be beneficial for health promotion, but no studies so far have shown that such worry would have any benefits for health. Does excessive worry lead to poorer cardiovascular health by and in itself, or do patients in already poorer health worry about their cardiovascular health excessively? Patients who have had an acute heart attack poorer outcomes were associated with additional worry or anxiety. Increased anxiety was also found to be an independent predictor of cardiac complications in other studies.

So why worry? While worrying may be actively helpful in intense situations, it’ll do you no good when it comes to your health, particularly cardiac health. You should try different methods and tools to help keep you calm and to encourage a positive mental attitude.

If you are experiencing anxiety that is prolonged, which you are unable to manage on your own, it is best to speak to your doctor about treatment options. Many people have found ways to cope with their anxiety through holistic or therapeutic methods, and some with medication. This is especially important if you already have heart issues or a family history of heart problems. It is important to make your heart health, as well as your mental health, a priority to ensure a long, happy life.

How to control your Blood Pressure

If you have been recently diagnosed with high blood pressure, keeping it under control and lowering it is vital to staying healthy. Making healthier choices, knowing one’s BP numbers and maintaining a healthy lifestyle recommended by your doctor are some of the ways to treat hypertension. Below are five steps to help you get started in the right direction.

*Consult with your doctor

Regimen, check with a doctor first for recommendations on how to lower blood pressure safely. Everyone’s health is different and it’s important to choose the right plan to avoid side effects and complications.

*Take your medication

If you were prescribed a medication to lower your blood pressure, make sure to follow the recommended treatment plan and take the right dosage at the prescribed times. If you have skipped a dose, contact your doctor for advice on what to do. Do not double your dosage the next time you take your medication unless you were advised by your doctor to do so. Otherwise your blood pressure might drop too low.

*Measure your blood pressure often

Measuring blood pressure regularly is part of a healthy routine, but if you were diagnosed with high blood pressure and especially if you are taking medication to manage it, checking your blood pressure frequently is a must.

*Know all your numbers

Make sure you know other health indicators such as cholesterol, blood sugar and body mass index  numbers as these are key indicators of one’s health status and risk for serious illnesses. Having these numbers on hand gives more context to your health so you can take proactive steps to improve your heart health and reduce the risk of developing heart disease, diabetes and other serious illnesses.

*Make healthy lifestyle changes

Anyone can make simple lifestyle changes that can help improve their health. Maintaining a healthy weight, quitting smoking, eating a healthy diet rich in fruits and vegetables, reducing sodium intake, being more active and limiting alcohol intake are some of the best ways to look after your body and health.

Don’t wait to head to a doctor’s office to check your blood pressure, monitor it regularly at home. By taking blood pressure readings at home, you measure in a consistent way and avoid the common white coat syndrome at the doctor’s office that causes a temporary spike in blood pressure levels.

If you have been recently diagnosed with high blood pressure, keeping it under control and lowering it is vital to staying healthy. Making healthier choices, knowing one’s BP numbers and maintaining a healthy lifestyle recommended by your doctor are some of the ways to treat hypertension. Below are five steps to help you get started in the right direction.

*Consult with your doctor

Regimen, check with a doctor first for recommendations on how to lower blood pressure safely. Everyone’s health is different and it’s important to choose the right plan to avoid side effects and complications.

*Take your medication

If you were prescribed a medication to lower your blood pressure, make sure to follow the recommended treatment plan and take the right dosage at the prescribed times. If you have skipped a dose, contact your doctor for advice on what to do. Do not double your dosage the next time you take your medication unless you were advised by your doctor to do so. Otherwise your blood pressure might drop too low.

*Measure your blood pressure often

Measuring blood pressure regularly is part of a healthy routine, but if you were diagnosed with high blood pressure and especially if you are taking medication to manage it, checking your blood pressure frequently is a must.

*Know all your numbers

Make sure you know other health indicators such as cholesterol, blood sugar and body mass index  numbers as these are key indicators of one’s health status and risk for serious illnesses. Having these numbers on hand gives more context to your health so you can take proactive steps to improve your heart health and reduce the risk of developing heart disease, diabetes and other serious illnesses.

*Make healthy lifestyle changes

Anyone can make simple lifestyle changes that can help improve their health. Maintaining a healthy weight, quitting smoking, eating a healthy diet rich in fruits and vegetables, reducing sodium intake, being more active and limiting alcohol intake are some of the best ways to look after your body and health.

Don’t wait to head to a doctor’s office to check your blood pressure, monitor it regularly at home. By taking blood pressure readings at home, you measure in a consistent way and avoid the common white coat syndrome at the doctor’s office that causes a temporary spike in blood pressure levels.

How Yoga Can Help Strengthen Your Immune System

A yoga is more than just twisting, turning, stretching and breathing exercises. It’s a way of life. This is strengthens the body and relaxes the mind can also be the best way to stave off routine illnesses and ailments.

Our bodies are vulnerable to infection by the multitude of viruses and bacteria. runny noses, hacking coughs, stomach infections and bad cases of the flu. Proper hygiene and healthy eating habits can help to an extent, but yoga can actually help the body fight infection and strengthen your overall immune system.

It helps reduce stress levels naturally

Stress also seems to worsen or lift the risk of conditions such as depression, gastrointestinal problems, heart disease, diabetes, obesity, Alzheimer’s disease and asthma. Yoga helps lower stress hormones and calms the nervous system, which is linked to the immune system.

It keeps the respiratory system on track

Colds and similar infections are caused by bacteria that affect the upper respiratory system. If the immune system isn’t strong enough to throw them off, the bacteria can penetrate into the lungs and lead to bronchitis or pneumonia. Yoga is one of the main tools for maintaining the health of our respiratory system. Regularly performing breathing exercise and asanas conditions the respiratory tract and boosts the efficiency of the lungs.

It ensures optimal functioning of all organs

some times our organs don’t get enough blood flow, leading to blockages and buildup of toxins. this can lead to breakdowns in the body system. yoga stimulates the lymphatic system to remove toxins from the body. The various yoga asanas ensure that different organs and glands receive fresh blood, and are gently massaged and stimulated.

It keeps muscles and joints in good working order

your age might be, joint and muscular pain doesn’t seem to distinguish these days. A weak bone structure, lack of physical exercise and deficiency of essential nutrients in the diet can aggravate the situation. Yoga can help joints with synovial fluid and stabilise muscles through strengthening exercises, helping eliminate the pain.

Just surrender the entire body weight to gravity and desist from any kind of mental activity. These yoga poses, done regularly, will reward you with a strong and revitalised immune system.

A yoga is more than just twisting, turning, stretching and breathing exercises. It’s a way of life. This is strengthens the body and relaxes the mind can also be the best way to stave off routine illnesses and ailments.

Our bodies are vulnerable to infection by the multitude of viruses and bacteria. runny noses, hacking coughs, stomach infections and bad cases of the flu. Proper hygiene and healthy eating habits can help to an extent, but yoga can actually help the body fight infection and strengthen your overall immune system.

It helps reduce stress levels naturally

Stress also seems to worsen or lift the risk of conditions such as depression, gastrointestinal problems, heart disease, diabetes, obesity, Alzheimer’s disease and asthma. Yoga helps lower stress hormones and calms the nervous system, which is linked to the immune system.

It keeps the respiratory system on track

Colds and similar infections are caused by bacteria that affect the upper respiratory system. If the immune system isn’t strong enough to throw them off, the bacteria can penetrate into the lungs and lead to bronchitis or pneumonia. Yoga is one of the main tools for maintaining the health of our respiratory system. Regularly performing breathing exercise and asanas conditions the respiratory tract and boosts the efficiency of the lungs.

It ensures optimal functioning of all organs

some times our organs don’t get enough blood flow, leading to blockages and buildup of toxins. this can lead to breakdowns in the body system. yoga stimulates the lymphatic system to remove toxins from the body. The various yoga asanas ensure that different organs and glands receive fresh blood, and are gently massaged and stimulated.

It keeps muscles and joints in good working order

your age might be, joint and muscular pain doesn’t seem to distinguish these days. A weak bone structure, lack of physical exercise and deficiency of essential nutrients in the diet can aggravate the situation. Yoga can help joints with synovial fluid and stabilise muscles through strengthening exercises, helping eliminate the pain.

Just surrender the entire body weight to gravity and desist from any kind of mental activity. These yoga poses, done regularly, will reward you with a strong and revitalised immune system.

Tips for relaxing

Do you feel overwhelmed? Exhausted? 
Get upset or teary for no real reason? Become easily irritated or angry?
Find it hard to make decisions and to concentrate? 
Do you have difficulty sleeping?
When was the last time you laughed so hard that your belly ached?

I see it all too often in clinic. These days, we have almost forgotten the art of sitting still. And being bored. 
It is vital that we learn to relax and manage stress. Over time, it will catch up on you and this can lead to anxiety, depression and an abundance of serious health problems.
How do I do this in my busy day, you ask yourself? Well, you don’t need huge chunks of time and people rarely have this luxury on a day to day basis. 
The key here is to find ways that allow you breaks in your busy day, making small changes and habits and ways that work for YOU.
So, here are some tips for relaxing:
1.    Get out in nature. The great outdoor helps you to feel calmer and can help you sleep better.
2.    Take 10 minutes to go outside for a walk. Breathe the fresh air. You will feel instantly calmer 
3.    Have lunch away from your desk
4.    Take 10 minutes to meditate - it will help to focus your attention on things that are happening right now and such an effective, natural way to reduce stress
5.    Exercising can be relaxing - swimming, yoga and stretching are my favourites for helping to unwind.
6.    Sit for 15 minutes and read something purely for enjoyment; the escapism is great for switching off 
7.    Manage your technology use. Don’t let technology manage you. Decide what time you clock off in the evening - then stick to it by turning your phone off and leave it in another room whilst you relax 
8.    Laugh - laughing is such a good stress buster. Get together with friends, watch your favourite comedian or watch something funny online 
9.    Listen to music
10.    Get creative - knitting, sewing or adult colouring books
11.    Write things down by journaling and writing 
12.    Use essential oils - breathe in or use a diffuser - lavender, bergamot, jasmine, grapefruit are just some that help to promote sleep and relaxation
13.    How about finishing the day with a relaxing soak in a bath with some essential oils, light some candles and put on some relaxing music?
14.    Yoga, some stretching exercises or deep breathing exercises before bed.
15.    Schedule time in to see your friends for catch ups - interaction with friends really helps you to unwind. Spending time with people you love is a perfect stress reliever, interaction can naturally help you to unwind
Finally ….
Plan some ‘Me time” - take the evenings off.  If you are that person that finds it hard to relax, then schedule some time in for yourself to switch off so that you don’t forget, and this might be before bedtime or during a regular break at work.
Remember, taking time for yourself to relax will help you to manage stress, help your mental health and hopefully alleviate anxiety and insomnia and also help prevent depression
“If you don't have your health, you have nothing”.
 

Do you feel overwhelmed? Exhausted? 
Get upset or teary for no real reason? Become easily irritated or angry?
Find it hard to make decisions and to concentrate? 
Do you have difficulty sleeping?
When was the last time you laughed so hard that your belly ached?

I see it all too often in clinic. These days, we have almost forgotten the art of sitting still. And being bored. 
It is vital that we learn to relax and manage stress. Over time, it will catch up on you and this can lead to anxiety, depression and an abundance of serious health problems.
How do I do this in my busy day, you ask yourself? Well, you don’t need huge chunks of time and people rarely have this luxury on a day to day basis. 
The key here is to find ways that allow you breaks in your busy day, making small changes and habits and ways that work for YOU.
So, here are some tips for relaxing:
1.    Get out in nature. The great outdoor helps you to feel calmer and can help you sleep better.
2.    Take 10 minutes to go outside for a walk. Breathe the fresh air. You will feel instantly calmer 
3.    Have lunch away from your desk
4.    Take 10 minutes to meditate - it will help to focus your attention on things that are happening right now and such an effective, natural way to reduce stress
5.    Exercising can be relaxing - swimming, yoga and stretching are my favourites for helping to unwind.
6.    Sit for 15 minutes and read something purely for enjoyment; the escapism is great for switching off 
7.    Manage your technology use. Don’t let technology manage you. Decide what time you clock off in the evening - then stick to it by turning your phone off and leave it in another room whilst you relax 
8.    Laugh - laughing is such a good stress buster. Get together with friends, watch your favourite comedian or watch something funny online 
9.    Listen to music
10.    Get creative - knitting, sewing or adult colouring books
11.    Write things down by journaling and writing 
12.    Use essential oils - breathe in or use a diffuser - lavender, bergamot, jasmine, grapefruit are just some that help to promote sleep and relaxation
13.    How about finishing the day with a relaxing soak in a bath with some essential oils, light some candles and put on some relaxing music?
14.    Yoga, some stretching exercises or deep breathing exercises before bed.
15.    Schedule time in to see your friends for catch ups - interaction with friends really helps you to unwind. Spending time with people you love is a perfect stress reliever, interaction can naturally help you to unwind
Finally ….
Plan some ‘Me time” - take the evenings off.  If you are that person that finds it hard to relax, then schedule some time in for yourself to switch off so that you don’t forget, and this might be before bedtime or during a regular break at work.
Remember, taking time for yourself to relax will help you to manage stress, help your mental health and hopefully alleviate anxiety and insomnia and also help prevent depression
“If you don't have your health, you have nothing”.
 

Essential tips for diabetes caregivers

Diabetes is a chronic condition and its management requires daily motivation and support. Maintaining regular testing, timely medication, diabetes specific diet, and regular doctor appointments is not an easy task; It requires regular planning and monitoring. Patients usually tend to dismiss or forget doctor’s instruction and this leads to complications. Hence, familial/caregiver support is extremely beneficial in helping patients take control of their diabetes.

The caregivers play a major role in the life of people with diabetes even though supporting a loved one can be both mentally and physically challenging.
Consider the following tips:

Knowledge is king
It is not enough to know the symptoms, role of medication and the problems that can be caused by diabetes. Caregivers can expand their knowledge to:
• Ways to monitor blood sugar level and blood pressure
• The role of daily physical activity and healthy diet to maintain blood sugar level
• Seeking information through the online media to stay abreast of the latest development in diabetes management

Be the change you want to see
Prescribed lifestyle modification mandatory for a diabetic may not be limited to just the patient. The whole family can take one step at a time towards being healthy and supporting the patient’s modified life pattern.
• Start exercising together
• Cook diabetes friendly food and eat together

Track your mood
Managing diabetes is a non-stop effort for both people living with diabetes as well as their caregivers. This means that the caregivers at a given point may feel exhausted while taking care of the diabetic patient. It is important for them to be calm while delivering care and act promptly if the patient faces any complication or goes in hypoglycaemia. There are ways in which caregivers can take care of themselves too, if they feel overwhelmed:
• May be once a week, spend a day doing what you like
• Go out with friends, watch a movie or go to a spa
• Communicate to the patient how much you can do and what are your limitations
• Understand you cannot force the patient to change
• Leave the door open for your loved one to come and seek help when needed

With patient’s permission, keep in touch with the patient’s physician, dietician, certified diabetes educator, and anyone else on his healthcare team. Know as much as you can about how your loved one is doing and what you can do to help them. Constant communication with healthcare team is an essential part of helping your loved one successfully manage diabetes.

Diabetes is a chronic condition and its management requires daily motivation and support. Maintaining regular testing, timely medication, diabetes specific diet, and regular doctor appointments is not an easy task; It requires regular planning and monitoring. Patients usually tend to dismiss or forget doctor’s instruction and this leads to complications. Hence, familial/caregiver support is extremely beneficial in helping patients take control of their diabetes.

The caregivers play a major role in the life of people with diabetes even though supporting a loved one can be both mentally and physically challenging.
Consider the following tips:

Knowledge is king
It is not enough to know the symptoms, role of medication and the problems that can be caused by diabetes. Caregivers can expand their knowledge to:
• Ways to monitor blood sugar level and blood pressure
• The role of daily physical activity and healthy diet to maintain blood sugar level
• Seeking information through the online media to stay abreast of the latest development in diabetes management

Be the change you want to see
Prescribed lifestyle modification mandatory for a diabetic may not be limited to just the patient. The whole family can take one step at a time towards being healthy and supporting the patient’s modified life pattern.
• Start exercising together
• Cook diabetes friendly food and eat together

Track your mood
Managing diabetes is a non-stop effort for both people living with diabetes as well as their caregivers. This means that the caregivers at a given point may feel exhausted while taking care of the diabetic patient. It is important for them to be calm while delivering care and act promptly if the patient faces any complication or goes in hypoglycaemia. There are ways in which caregivers can take care of themselves too, if they feel overwhelmed:
• May be once a week, spend a day doing what you like
• Go out with friends, watch a movie or go to a spa
• Communicate to the patient how much you can do and what are your limitations
• Understand you cannot force the patient to change
• Leave the door open for your loved one to come and seek help when needed

With patient’s permission, keep in touch with the patient’s physician, dietician, certified diabetes educator, and anyone else on his healthcare team. Know as much as you can about how your loved one is doing and what you can do to help them. Constant communication with healthcare team is an essential part of helping your loved one successfully manage diabetes.

Tips on how to eat mindfully

Everyone lives life at a fast pace. Many of us eat too quickly and food is sometimes bolted down between meetings, appointments or whatever we are moving on to next.

Little attention is often paid to what we are eating.

Eating mindfully is not about restricting yourself - it’s about enjoying the food that you eat,you just need to pay attention to what you are eating.

The Benefits of Mindful Eating:

  • Improves digestion and helps to nourish your body because eating slowly will give your body a chance to digest your food
  • Helps you to eat less and lose weight. Many people who eat quickly often eat more because they haven’t given the stomach a chance to send a message to the brain that they are full. So, eating slowly means that you stop eating when you are full.
  • You enjoy and taste the food and therefore it boosts satisfaction
  • Makes you feel calmer and more in control

Tips on how to eat mindfully:

  • Make sure you eat when you are actually hungry
  • When you are having a meal, just eat. Don’t multitask and remove all distractions - turn off the phone, TV
  • Don’t eat on the go - sit at a table to eat and when eating snacks, place them on a plate
  • Don’t have too much food on your plate
  • Eat slowly, taking small bites, so that you don’t bolt your food down
  • Chew each mouthful 20-30 times.
  • Pay attention to what you are eating, chewing each bite, focusing on the textures, colours, smells and taste so that you can appreciate your food
  • Put your cutlery down between each mouthful
  • If you are full, don’t feel like you have to leave a clean plate. You can always keep any leftovers for another time

Everyone lives life at a fast pace. Many of us eat too quickly and food is sometimes bolted down between meetings, appointments or whatever we are moving on to next.

Little attention is often paid to what we are eating.

Eating mindfully is not about restricting yourself - it’s about enjoying the food that you eat,you just need to pay attention to what you are eating.

The Benefits of Mindful Eating:

  • Improves digestion and helps to nourish your body because eating slowly will give your body a chance to digest your food
  • Helps you to eat less and lose weight. Many people who eat quickly often eat more because they haven’t given the stomach a chance to send a message to the brain that they are full. So, eating slowly means that you stop eating when you are full.
  • You enjoy and taste the food and therefore it boosts satisfaction
  • Makes you feel calmer and more in control

Tips on how to eat mindfully:

  • Make sure you eat when you are actually hungry
  • When you are having a meal, just eat. Don’t multitask and remove all distractions - turn off the phone, TV
  • Don’t eat on the go - sit at a table to eat and when eating snacks, place them on a plate
  • Don’t have too much food on your plate
  • Eat slowly, taking small bites, so that you don’t bolt your food down
  • Chew each mouthful 20-30 times.
  • Pay attention to what you are eating, chewing each bite, focusing on the textures, colours, smells and taste so that you can appreciate your food
  • Put your cutlery down between each mouthful
  • If you are full, don’t feel like you have to leave a clean plate. You can always keep any leftovers for another time

Your Health Matters

Everybody wants to feel good. Don’t they? Your health is your greatest asset. Nothing is more important than your health and wellness. Sounds basic common sense. But so true.  
For those of you who have children, you want to look after them, but is vital that you realise that YOUR health is important too. When you are on a airplane, you put your oxygen mask on first, before your children. we often use this analogy with clients who have children because, in terms of your health, if you don’t look after yourself, you will be of no use to your children or anyone else.  So, don’t wait for the ‘right time’……

How many times have you said to yourself?

‘I’ll start next week -  I’m too busy at the moment’

‘Once I’ve lost a stone then I’ll start working out’

‘Once the kids are settled at their new school’

‘Once the house is sorted’

“When work is a bit quieter’ 

‘I’ll think about it later” 

But, here is the thing ………. The right time NEVER actually comes…..

So, please don’t waste your time for you to be able to really enjoy yourself and love life -you will never regret making your health a priority

We all deserve to feel our best. Take some time to focus on you and your health. 

Because, what you eat now will have a direct impact not only on your life now but in future years too. “Take care of your body. It’s the only place you have to live.”
 

Everybody wants to feel good. Don’t they? Your health is your greatest asset. Nothing is more important than your health and wellness. Sounds basic common sense. But so true.  
For those of you who have children, you want to look after them, but is vital that you realise that YOUR health is important too. When you are on a airplane, you put your oxygen mask on first, before your children. we often use this analogy with clients who have children because, in terms of your health, if you don’t look after yourself, you will be of no use to your children or anyone else.  So, don’t wait for the ‘right time’……

How many times have you said to yourself?

‘I’ll start next week -  I’m too busy at the moment’

‘Once I’ve lost a stone then I’ll start working out’

‘Once the kids are settled at their new school’

‘Once the house is sorted’

“When work is a bit quieter’ 

‘I’ll think about it later” 

But, here is the thing ………. The right time NEVER actually comes…..

So, please don’t waste your time for you to be able to really enjoy yourself and love life -you will never regret making your health a priority

We all deserve to feel our best. Take some time to focus on you and your health. 

Because, what you eat now will have a direct impact not only on your life now but in future years too. “Take care of your body. It’s the only place you have to live.”
 

Exercises and Diet for Controlling Diabetes

Diabetes is a life-long disease in which your blood sugar and blood glucose levels spike up high. Glucose comes from the food you consume and insulin is a major hormone that helps glucose get into your cells. Glucose along with insulin helps produce energy to the body. But if you are suffering from type 1 diabetes, then your body won’t be able to make insulin. In such a situation your healthcare provider will put you on artificial insulin that will help you control your blood sugar levels.
Suffering from diabetes means you will have to make major lifestyle changes by adapting to a healthy diet this will ensure that your blood sugar and blood glucose levels are normal.


Healthy Diabetic Diet
A healthy diabetic diet consists of lifestyle changes such as dieting and exercising. You need to understand that it is impossible to cure a disease without an appropriate diet and exercise. Thus, a healthy diabetic diet will help regulate blood sugar levels and keep you out of danger.
Dieting and exercising for a diabetic is of utmost importance because this will keep your condition in balance and prevent you from medical complications. In order to maintain your blood glucose, you will have to manage what you consume. This might be very hard to follow in the beginning, but it is a priority that you change your existing lifestyle.


Healthy Foods To Eat
You may wonder that suffering from diabetes means you cannot eat the foods you like. Well, you could be wrong. The good news is that you can eat your favourite sweet or dish but in small quantities. This does not mean that you can eat your favourite meal in large quantities, instead, you can have a bite from it. 
Consuming a healthy diet and exercising at the same time will keep your blood glucose, blood pressure and cholesterol levels in check. This will also help you lose weight and prevent your condition from causing future problems. All you need to do is to consume the diabetic diet foods and this will keep you healthy.


Diabetic Foods To Avoid
Diabetes is a disease that affects your blood glucose levels and leaves it unregulated. In order to bring this under control, you will have to avoid certain foods that may increase blood sugar and blood glucose levels.Here are some foods that you will have to avoid:
*Foods containing saturated fats (Non-Veg)
*Foods containing trans fat (cakes, cookies, fast food,       pizza and microwave popcorn).
*Foods high in salt or sodium (sausage).
*Avoid sugary soda drinks containing sugar and soda such as energy drinks. Instead, consume plenty of water when you are thirsty.


Simple Exercise for Diabetes
Exercising will help your body use insulin much better. This will make your bones, heart, increase blood circulation and reduce stress quickly. Also, it is recommended that you aim at exercising for a minimum of 30 minutes rigorously for 5 times in a week. If you are a beginner, consider exercising for a maximum of 10 minutes and then you can extend the time of your workout. Here are some simple exercises that you can do in order to keep your blood sugar and glucose levels under check.


Bicycling
Since diabetes is a bodily energy crisis, you need to consider riding a bicycle for at least 30 minutes daily. This will regulate glucose levels and keep you healthy. Cycling indoors or outdoors will improve cardiovascular fitness, muscle strength, reduces stress and more importantly prevent you from a number of diseases.


Running and Jogging
Running and jogging are two common exercises that you can perform throughout the day irrespective of the time you have. Running can improve your bodies production of insulin, aid in weight loss and boost your immunity. So make it a point to run or jog for at least 30 minutes daily and this will do you good. This can regulate blood circulation and improve your stamina levels too.


Yoga
yoga has multiple health benefits such as lowering blood pressure, boosting mood and improving quality of sleep. In order to get the best out of yoga, it is advised that you sign up for yoga classes and get a trainer who can help you perform the right steps. A trained yoga master will help you learn the steps the right way keeping in mind the posture and breathing technique.


Aerobic Exercise
Zumba is an aerobic dance that combines dance with aerobic movement. This is a fast way to workout and stay fit. This art involves full body toning and benefits your respiratory system. Zumba dance is ann amazing de-stress agent and you will have to try this out if you are suffering from diabetes in your 30s. It is not advised for adults above the age of 40. All you need to do is to perform Zumba for just 30 minutes every day and this will do you good.


Stair Climbing
Stair climbing is one essential exercise that you consider doing every day. All you need to do is to simply climb stairs for about 3 minutes daily and this will do you good. It is said to reduce risks of cardiovascular diseases and increases your energy stamina levels. This exercise is best to be performed after you have your meal. Climbing stairs is also said to improve your blood sugar level.


Calisthenic Exercises
Calisthenic exercises consist of running, pushing and standing As a beginner, this exercise includes push ups, squats, leg raises and pull-ups. All you need to do is to simply make it a point to perform all these basic exercises and you will see that your condition is getting under control. This type of exercise will make you use your body weight in order to strengthen muscles.
 

Diabetes is a life-long disease in which your blood sugar and blood glucose levels spike up high. Glucose comes from the food you consume and insulin is a major hormone that helps glucose get into your cells. Glucose along with insulin helps produce energy to the body. But if you are suffering from type 1 diabetes, then your body won’t be able to make insulin. In such a situation your healthcare provider will put you on artificial insulin that will help you control your blood sugar levels.
Suffering from diabetes means you will have to make major lifestyle changes by adapting to a healthy diet this will ensure that your blood sugar and blood glucose levels are normal.


Healthy Diabetic Diet
A healthy diabetic diet consists of lifestyle changes such as dieting and exercising. You need to understand that it is impossible to cure a disease without an appropriate diet and exercise. Thus, a healthy diabetic diet will help regulate blood sugar levels and keep you out of danger.
Dieting and exercising for a diabetic is of utmost importance because this will keep your condition in balance and prevent you from medical complications. In order to maintain your blood glucose, you will have to manage what you consume. This might be very hard to follow in the beginning, but it is a priority that you change your existing lifestyle.


Healthy Foods To Eat
You may wonder that suffering from diabetes means you cannot eat the foods you like. Well, you could be wrong. The good news is that you can eat your favourite sweet or dish but in small quantities. This does not mean that you can eat your favourite meal in large quantities, instead, you can have a bite from it. 
Consuming a healthy diet and exercising at the same time will keep your blood glucose, blood pressure and cholesterol levels in check. This will also help you lose weight and prevent your condition from causing future problems. All you need to do is to consume the diabetic diet foods and this will keep you healthy.


Diabetic Foods To Avoid
Diabetes is a disease that affects your blood glucose levels and leaves it unregulated. In order to bring this under control, you will have to avoid certain foods that may increase blood sugar and blood glucose levels.Here are some foods that you will have to avoid:
*Foods containing saturated fats (Non-Veg)
*Foods containing trans fat (cakes, cookies, fast food,       pizza and microwave popcorn).
*Foods high in salt or sodium (sausage).
*Avoid sugary soda drinks containing sugar and soda such as energy drinks. Instead, consume plenty of water when you are thirsty.


Simple Exercise for Diabetes
Exercising will help your body use insulin much better. This will make your bones, heart, increase blood circulation and reduce stress quickly. Also, it is recommended that you aim at exercising for a minimum of 30 minutes rigorously for 5 times in a week. If you are a beginner, consider exercising for a maximum of 10 minutes and then you can extend the time of your workout. Here are some simple exercises that you can do in order to keep your blood sugar and glucose levels under check.


Bicycling
Since diabetes is a bodily energy crisis, you need to consider riding a bicycle for at least 30 minutes daily. This will regulate glucose levels and keep you healthy. Cycling indoors or outdoors will improve cardiovascular fitness, muscle strength, reduces stress and more importantly prevent you from a number of diseases.


Running and Jogging
Running and jogging are two common exercises that you can perform throughout the day irrespective of the time you have. Running can improve your bodies production of insulin, aid in weight loss and boost your immunity. So make it a point to run or jog for at least 30 minutes daily and this will do you good. This can regulate blood circulation and improve your stamina levels too.


Yoga
yoga has multiple health benefits such as lowering blood pressure, boosting mood and improving quality of sleep. In order to get the best out of yoga, it is advised that you sign up for yoga classes and get a trainer who can help you perform the right steps. A trained yoga master will help you learn the steps the right way keeping in mind the posture and breathing technique.


Aerobic Exercise
Zumba is an aerobic dance that combines dance with aerobic movement. This is a fast way to workout and stay fit. This art involves full body toning and benefits your respiratory system. Zumba dance is ann amazing de-stress agent and you will have to try this out if you are suffering from diabetes in your 30s. It is not advised for adults above the age of 40. All you need to do is to perform Zumba for just 30 minutes every day and this will do you good.


Stair Climbing
Stair climbing is one essential exercise that you consider doing every day. All you need to do is to simply climb stairs for about 3 minutes daily and this will do you good. It is said to reduce risks of cardiovascular diseases and increases your energy stamina levels. This exercise is best to be performed after you have your meal. Climbing stairs is also said to improve your blood sugar level.


Calisthenic Exercises
Calisthenic exercises consist of running, pushing and standing As a beginner, this exercise includes push ups, squats, leg raises and pull-ups. All you need to do is to simply make it a point to perform all these basic exercises and you will see that your condition is getting under control. This type of exercise will make you use your body weight in order to strengthen muscles.
 

Lifestyle Changes to Strengthen your Immune System

The majority of the people overlook the fact that how genuinely effective our immune system is at protecting against diseases. While they complain of having ‘weak’ immune systems, it is their lifestyle that makes it worse. In the midst of the COVID 19 outbreak, people with a weak immune system are at risk of getting affected by the virus. Our immune system is responsible for warding off viruses and germs from entering our body and protecting against diseases. Therefore, it is important to take every measure possible to ensure that your immune system remains strong.
How do lifestyle changes help strengthen overall immunity?
Viruses can invade your body any time, but this invasion only happens occasionally in healthy people. An annoying headache, skin eruption, a sensitive gut, an itchy throat, or a sniffle,  all are our body’s way of communicating something isn’t right. The intensity of these messages is different in different individuals. But do you ever wonder why this happens and what’s the root cause behind it? Doctors claim that it is our lifestyle that is taking a serious toll on our health and they are right. In the day and age where people lead busy lifestyles, they have no time to look after themselves. Even the slightest change in your lifestyle can prove beneficial for your immune system in the long run.
How to increase your immunity in a healthy way?
When we say a healthy lifestyle, it is not just limited to eating healthy and nutritious food. the following healthy living strategies that you can implement for a good and healthy life. Also while there are medications and supplements that can help, it is always advised to opt for natural ways.
*Diet
Your immune system’s health and your diet go hand-in-hand. In other words , good nutrition is the key to a strong immune system that may provide protection against seasonal illness and other health problems. Your gut is the center of your health, acting as a gatekeeper to the rest of your body and training your immune system. Keeping your gut healthy means keeping your immune system healthy. Therefore, you must include foods in your diets that are gut-friendly, such as probiotics, fermented and cultured foods, and sprouted vegetables. Moreover, you will also need to increase your intake of antioxidant-rich foods that can help fight against cell damage and body invaders.  You should consume a balanced diet that contains protein, fiber, vitamins, minerals, and other nutrients that can help support immune response and play a role in healthful eating style.
*Workout
There is a compelling link between exercise and the body’s defense system. Exercise helps your immunity perform at a high level. Taking a daily walk, practicing yoga or following a regular exercise routine can help decrease your chances of developing any health issues. Exercise improves the flow of blood through the cardiovascular system, helping in flushing the germs and toxins from the body via the excretory system in the form of sweat and urine. This may reduce your chance of getting flu, cold, or other illness. 
Regular exercise helps in the production and strengthening of white blood cells that fight diseases. Exercise helps WBCs to circulate more rapidly, allowing them to detect harmful organisms before they can cause any problem. 
It is important that you include daily exercise in your lifestyle to ensure that your immune system is in a superior condition.
*Sleep
Healthy sleep is the pillar of healthy living. Insufficient sleep or sleep deprivation can affect your immune system and may increase your likelihood of getting sick. who are sleep deprived or don’t get quality sleep are more prone to developing disease after being exposed to a virus. On the other hand, lack of sleep will also influence how quickly you recover after getting sick. 
A protein called cytokines is released by your immune system when your body is in sleep mode. This protein is responsible for fighting infection or inflammation, and therefore, its production needs to be increased when you are under the influence of a virus. Lack of sleep may reduce the production of cytokines. 
So, irrespective of your busy schedule, you need to get at least 7-8 hours of sleep. It will not only keep your immune system healthy but also keep you active throughout the day.
*Stress
If you are going through some stressful times in life, you need to know that it can have a significant impact on both your physical and mental health. Being stressed can hinder the effectiveness of your immune system, making you more susceptible to viruses and bacteria. Apart from affecting your immune system, stress can lead to sleep problems, high blood pressure, depression, and cardiovascular problems like stroke and heart attack. 
Chronic stress can have a bad impact on your health, the most notorious ones being autoimmune and inflammatory disorders. When you are feeling stressed, your body produces more Cortisol  that can cause your body to struggle to normalize its inflammatory response and attack itself. This will impair your immune health, and it won’t be able to produce more white blood cells in the body. 
There are a lot of reasons to be feeling stressed. From money problems to demanding jobs, relationship breakdowns, and more, one can be stressed due to any reason. But it is important that you curb it as soon as possible by talking to your loved ones or seeking professional help.
*Age
Aging is one of the reasons for the weakening of immune health. As we age, our body cells tend to get weaker, and the production of new cells becomes slow. This is the reason why old people tend to get easily sick and take time to heal. While there is no solution to the aging issue, there are things you can do to slow down the process of aging. The primary factor is a lifestyle change, which is something we have already discussed in depth in the above segments. Aging is a natural phenomenon, and you cannot do anything about it. But with certain lifestyle modifications, you’ll make aging a pleasing experience. From eating healthy to doing regular exercise, quitting bad habits like drinking and smoking, avoiding being stressed, following healthy sleeping practices, can help you cope with the aging process.
*Medical Conditions
Medical conditions like diabetes, heart conditions, joint problems, or even cancer, can reduce the effectiveness of your immune system health. Therefore, extreme measures have to be taken to keep your health in check. When you are already suffering from a medical condition, it hinders your body’s ability to ward off viruses and germs. This can cause you to suffer from cold, flu, and sore throat more often as compared to others. So, you need to take the necessary medications as well as other appropriate measures to keep your health and immune system in check.
 

The majority of the people overlook the fact that how genuinely effective our immune system is at protecting against diseases. While they complain of having ‘weak’ immune systems, it is their lifestyle that makes it worse. In the midst of the COVID 19 outbreak, people with a weak immune system are at risk of getting affected by the virus. Our immune system is responsible for warding off viruses and germs from entering our body and protecting against diseases. Therefore, it is important to take every measure possible to ensure that your immune system remains strong.
How do lifestyle changes help strengthen overall immunity?
Viruses can invade your body any time, but this invasion only happens occasionally in healthy people. An annoying headache, skin eruption, a sensitive gut, an itchy throat, or a sniffle,  all are our body’s way of communicating something isn’t right. The intensity of these messages is different in different individuals. But do you ever wonder why this happens and what’s the root cause behind it? Doctors claim that it is our lifestyle that is taking a serious toll on our health and they are right. In the day and age where people lead busy lifestyles, they have no time to look after themselves. Even the slightest change in your lifestyle can prove beneficial for your immune system in the long run.
How to increase your immunity in a healthy way?
When we say a healthy lifestyle, it is not just limited to eating healthy and nutritious food. the following healthy living strategies that you can implement for a good and healthy life. Also while there are medications and supplements that can help, it is always advised to opt for natural ways.
*Diet
Your immune system’s health and your diet go hand-in-hand. In other words , good nutrition is the key to a strong immune system that may provide protection against seasonal illness and other health problems. Your gut is the center of your health, acting as a gatekeeper to the rest of your body and training your immune system. Keeping your gut healthy means keeping your immune system healthy. Therefore, you must include foods in your diets that are gut-friendly, such as probiotics, fermented and cultured foods, and sprouted vegetables. Moreover, you will also need to increase your intake of antioxidant-rich foods that can help fight against cell damage and body invaders.  You should consume a balanced diet that contains protein, fiber, vitamins, minerals, and other nutrients that can help support immune response and play a role in healthful eating style.
*Workout
There is a compelling link between exercise and the body’s defense system. Exercise helps your immunity perform at a high level. Taking a daily walk, practicing yoga or following a regular exercise routine can help decrease your chances of developing any health issues. Exercise improves the flow of blood through the cardiovascular system, helping in flushing the germs and toxins from the body via the excretory system in the form of sweat and urine. This may reduce your chance of getting flu, cold, or other illness. 
Regular exercise helps in the production and strengthening of white blood cells that fight diseases. Exercise helps WBCs to circulate more rapidly, allowing them to detect harmful organisms before they can cause any problem. 
It is important that you include daily exercise in your lifestyle to ensure that your immune system is in a superior condition.
*Sleep
Healthy sleep is the pillar of healthy living. Insufficient sleep or sleep deprivation can affect your immune system and may increase your likelihood of getting sick. who are sleep deprived or don’t get quality sleep are more prone to developing disease after being exposed to a virus. On the other hand, lack of sleep will also influence how quickly you recover after getting sick. 
A protein called cytokines is released by your immune system when your body is in sleep mode. This protein is responsible for fighting infection or inflammation, and therefore, its production needs to be increased when you are under the influence of a virus. Lack of sleep may reduce the production of cytokines. 
So, irrespective of your busy schedule, you need to get at least 7-8 hours of sleep. It will not only keep your immune system healthy but also keep you active throughout the day.
*Stress
If you are going through some stressful times in life, you need to know that it can have a significant impact on both your physical and mental health. Being stressed can hinder the effectiveness of your immune system, making you more susceptible to viruses and bacteria. Apart from affecting your immune system, stress can lead to sleep problems, high blood pressure, depression, and cardiovascular problems like stroke and heart attack. 
Chronic stress can have a bad impact on your health, the most notorious ones being autoimmune and inflammatory disorders. When you are feeling stressed, your body produces more Cortisol  that can cause your body to struggle to normalize its inflammatory response and attack itself. This will impair your immune health, and it won’t be able to produce more white blood cells in the body. 
There are a lot of reasons to be feeling stressed. From money problems to demanding jobs, relationship breakdowns, and more, one can be stressed due to any reason. But it is important that you curb it as soon as possible by talking to your loved ones or seeking professional help.
*Age
Aging is one of the reasons for the weakening of immune health. As we age, our body cells tend to get weaker, and the production of new cells becomes slow. This is the reason why old people tend to get easily sick and take time to heal. While there is no solution to the aging issue, there are things you can do to slow down the process of aging. The primary factor is a lifestyle change, which is something we have already discussed in depth in the above segments. Aging is a natural phenomenon, and you cannot do anything about it. But with certain lifestyle modifications, you’ll make aging a pleasing experience. From eating healthy to doing regular exercise, quitting bad habits like drinking and smoking, avoiding being stressed, following healthy sleeping practices, can help you cope with the aging process.
*Medical Conditions
Medical conditions like diabetes, heart conditions, joint problems, or even cancer, can reduce the effectiveness of your immune system health. Therefore, extreme measures have to be taken to keep your health in check. When you are already suffering from a medical condition, it hinders your body’s ability to ward off viruses and germs. This can cause you to suffer from cold, flu, and sore throat more often as compared to others. So, you need to take the necessary medications as well as other appropriate measures to keep your health and immune system in check.
 

Your Guide To Self-Isolation And Quarantine

As health authorities look to contain the spread of COVID-19, more people are being asked to self-quarantine or self-isolate each day. Here’s what you need to know if you or someone you know has been told to self-quarantine.

What’s the difference between quarantine and isolation?

Quarantines are meant to restrict the movement of people who may if they become sick. These individuals are asymptomatic but have either traveled to an area with an active outbreak of the virus. Self-quarantining allows health officials to closely monitor the development of symptoms, while preventing further transmission of the virus. Those who are asked to self-quarantine will be told to stay home and avoid contact with others for 14 days. Isolation, mean separating those who are already sick from the rest of the population.

How are these different from social distancing?

The spread of COVID -19, many are choosing to proactively avoid public places even if they are not sick. This is what the CDC defines as “social distancing’ or the act of avoiding locations or situations where close contact with others may occur. those who have self-quarantined these individuals have not been exposed to the virus and are simply attempting to reduce risk of infection.

What should I do if I’ve been told to self-quarantine ?

While it may be scary being told to self-quarantine , it’s important to keep in mind that the vast majority of people who have contracted COVID -19 or Coronavirus thus far have experienced symptoms similar to the common cold or flu, and have recovered fully. That’s why it is very important we take the necessary steps to prevent the virus from spreading. Here’s how you can protect yourself and others during your quarantine:

1.Stay home

Limit your outdoor activity to medical care and do not go into school or work. You should also avoid public places, transportation, ride-sharing, and taxis. If you need groceries, try using a meal or grocery delivery services where your food can be dropped off right outside your home.

2.Separate yourself

keeping to one room as much as possible if you live with roommates or family members. You should also use a separate washroom and bathroom if possible.

3.Wear a mask

If you are sick and must go in public places, it’s important to wear a mask to prevent spreading the virus. Remember to also put a mask on before entering the any others office or when traveling to and from your doctor’s appointments.

4.Do not share personal items

To avoid spreading germs, do not share dishes, towels, or other personal items with other people in your household. After using these items, they should be washed thoroughly with soap and water.

5.Wash your hands

Wash your hands often with soap and water for at least 20 seconds, and if soap and water aren’t available, use hand sanitizer.

6.Clean and disinfect surfaces frequently

Wipe down “high-touch” surfaces like doorknobs, toilets, phones, and keyboards, using household cleaners.

6.Exercise

Staying active will keep you both mentally and physically healthy during your quarantine. Exercise can boosting your overall mood and happiness. If you are feeling well enough and don’t have active symptoms, try at an-home workout to avoid physical contact with others. Even walking up a few stairs, or having a dance party in your room can be helpful.

7.Stay in contact with friends and family

Research shows that quality time with people you care about can boost your happiness level. If you are self-quarantined, try to still connect with your friends and family through video chat or phone calls.

8.Monitor your symptoms

If you find your symptoms, contact your primary care provider or reach out to our 24/7 virtual care team. Please avoid coming to a Medical office or other healthcare facility unless directed to do so by your healthcare provider.

Even if you are not experiencing covid-19 symptoms, it’s important to follow these measures for the full quarantine.

As health authorities look to contain the spread of COVID-19, more people are being asked to self-quarantine or self-isolate each day. Here’s what you need to know if you or someone you know has been told to self-quarantine.

What’s the difference between quarantine and isolation?

Quarantines are meant to restrict the movement of people who may if they become sick. These individuals are asymptomatic but have either traveled to an area with an active outbreak of the virus. Self-quarantining allows health officials to closely monitor the development of symptoms, while preventing further transmission of the virus. Those who are asked to self-quarantine will be told to stay home and avoid contact with others for 14 days. Isolation, mean separating those who are already sick from the rest of the population.

How are these different from social distancing?

The spread of COVID -19, many are choosing to proactively avoid public places even if they are not sick. This is what the CDC defines as “social distancing’ or the act of avoiding locations or situations where close contact with others may occur. those who have self-quarantined these individuals have not been exposed to the virus and are simply attempting to reduce risk of infection.

What should I do if I’ve been told to self-quarantine ?

While it may be scary being told to self-quarantine , it’s important to keep in mind that the vast majority of people who have contracted COVID -19 or Coronavirus thus far have experienced symptoms similar to the common cold or flu, and have recovered fully. That’s why it is very important we take the necessary steps to prevent the virus from spreading. Here’s how you can protect yourself and others during your quarantine:

1.Stay home

Limit your outdoor activity to medical care and do not go into school or work. You should also avoid public places, transportation, ride-sharing, and taxis. If you need groceries, try using a meal or grocery delivery services where your food can be dropped off right outside your home.

2.Separate yourself

keeping to one room as much as possible if you live with roommates or family members. You should also use a separate washroom and bathroom if possible.

3.Wear a mask

If you are sick and must go in public places, it’s important to wear a mask to prevent spreading the virus. Remember to also put a mask on before entering the any others office or when traveling to and from your doctor’s appointments.

4.Do not share personal items

To avoid spreading germs, do not share dishes, towels, or other personal items with other people in your household. After using these items, they should be washed thoroughly with soap and water.

5.Wash your hands

Wash your hands often with soap and water for at least 20 seconds, and if soap and water aren’t available, use hand sanitizer.

6.Clean and disinfect surfaces frequently

Wipe down “high-touch” surfaces like doorknobs, toilets, phones, and keyboards, using household cleaners.

6.Exercise

Staying active will keep you both mentally and physically healthy during your quarantine. Exercise can boosting your overall mood and happiness. If you are feeling well enough and don’t have active symptoms, try at an-home workout to avoid physical contact with others. Even walking up a few stairs, or having a dance party in your room can be helpful.

7.Stay in contact with friends and family

Research shows that quality time with people you care about can boost your happiness level. If you are self-quarantined, try to still connect with your friends and family through video chat or phone calls.

8.Monitor your symptoms

If you find your symptoms, contact your primary care provider or reach out to our 24/7 virtual care team. Please avoid coming to a Medical office or other healthcare facility unless directed to do so by your healthcare provider.

Even if you are not experiencing covid-19 symptoms, it’s important to follow these measures for the full quarantine.

Generic Vs Branded Medicines

Some patients have the misunderstanding that generic medicines are inferior to brand name medicines.They may be uncertain about using generic medicines initially, but they are in fact more likely to confirm to treatment when prescribed lower-cost generics. Generic medicines are duplication of brand medicines that have exactly the same dosage, intended use, effects, safety, and strength as the original medicines. In other words, their effects are exactly the same as brand-name counterparts. Many people become concerned because generic medicines are often considerably cheaper than the brand-name medicines. They surprise if the quality and effectiveness have been compromised to make the less expensive products. The FDA (Food and Drug Administration) requires that generic medicines be as safe and effective as brand medicines. Actually, generic medicines are only cheaper because the manufacturers have not had the expenses of developing and marketing a new medicines. When a company launches a new medicine onto the market, the firm has already spent substantial money on research, development, marketing and promotion of the medicines. A patent is granted that gives the company that developed the medicines an exclusive right to sell the medicines as long as the patent is in effect.

As the patent nears expiration, manufacturers can apply to the FDA for permission to make and sell generic versions of the medicine; and without the startup costs for development of the medicine, other companies can afford to make and sell it more cheaply. When multiple companies begin producing and selling a medicine, the competition among them can also drive the price down even further.

So there's no truth in the myths that generic medicines are manufactured in low-quality facilities or are inferior in quality to brand-name medicines. The FDA applies the same standards for all medicines manufacturing facilities, and many companies manufacture both brand-name and generic medicines.

Another factors is that generic medicines take longer to work. The FDA requires that generic medicines work as fast and as effectively as the original brand-name products.

Some patients have the misunderstanding that generic medicines are inferior to brand name medicines.They may be uncertain about using generic medicines initially, but they are in fact more likely to confirm to treatment when prescribed lower-cost generics. Generic medicines are duplication of brand medicines that have exactly the same dosage, intended use, effects, safety, and strength as the original medicines. In other words, their effects are exactly the same as brand-name counterparts. Many people become concerned because generic medicines are often considerably cheaper than the brand-name medicines. They surprise if the quality and effectiveness have been compromised to make the less expensive products. The FDA (Food and Drug Administration) requires that generic medicines be as safe and effective as brand medicines. Actually, generic medicines are only cheaper because the manufacturers have not had the expenses of developing and marketing a new medicines. When a company launches a new medicine onto the market, the firm has already spent substantial money on research, development, marketing and promotion of the medicines. A patent is granted that gives the company that developed the medicines an exclusive right to sell the medicines as long as the patent is in effect.

As the patent nears expiration, manufacturers can apply to the FDA for permission to make and sell generic versions of the medicine; and without the startup costs for development of the medicine, other companies can afford to make and sell it more cheaply. When multiple companies begin producing and selling a medicine, the competition among them can also drive the price down even further.

So there's no truth in the myths that generic medicines are manufactured in low-quality facilities or are inferior in quality to brand-name medicines. The FDA applies the same standards for all medicines manufacturing facilities, and many companies manufacture both brand-name and generic medicines.

Another factors is that generic medicines take longer to work. The FDA requires that generic medicines work as fast and as effectively as the original brand-name products.

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