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The new cure for high blood pressure

Blood pressure is like trust. It’s silent, vital to good health and if abused, it can be deadly.

Frank K Sonnenberg

High blood pressure or hypertension is a silent killer. It is a major condition that can lead to heart problems and stroke. Ideally, Blood Pressure should be lower than 120/80.

Reasons responsible for High Blood Pressure

Eating too much salt, being overweight, sedentary lifestyle or even taking certain medications can cause high blood pressure as a side effect.

One in 5 Young adults in India have high blood pressure and one in 3 young adults have high blood pressure in the USA.

Even I have faced blood pressure issues. It all started when I began experiencing severe headaches. Initially, I thought that the headache must be due to acidity, so I took fruit salts like ENO but they didn’t seem to work. I went to a nearby clinic to get a check-up. The doctor took my blood pressure as a routine check and it was 145/90. The doctor prescribed some drugs that would help lower my Blood Pressure. I knew that once I start with the medication, I’ll be dependant on them. I consulted my father, who even at the age of 72 is fine and dandy. He gave me a few methods on how to control high blood pressure which I want to share with you.

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Ways to lower blood pressure levels

  • Increase activity and exercise more

Increasing activity also increases our heart and breathing rates. Over time our heart gets stronger and pumps with less effort. 40 minutes moderate to vigorous physical activity sessions 3 to 4 times per week is required. You don’t have to run a marathon. We can increase our activity in the following ways:

  • Using the stairs instead of a lift where possible
  • Walking to nearby places instead of driving
  • Doing household chores
  • Gardening
  • 10000 steps per day is required.
Brisk walking
Jogging
  • Lose weight

Try to lose weight if you’re overweight. Cut back on sugar and refined carbohydrates.

  • Eat more potassium and less sodium

Increase your potassium intake and cutting back on salt also lower your blood pressure. Potassium lessens the effect of salt in your system.

Diets rich in potassium may be harmful to the kidney, so talk to your doctor before increasing potassium intake. Foods naturally high in potassium are:

Milk, yoghurt, fish. Fruits like bananas, apricots, avocados and oranges.

  • Eat less or no processed food

These foods have extra salt so avoid eating them. Eat home-cooked food.

  • Stop smoking

Smoking causes an immediate but temporary increase in blood pressure and increase in heart rate. Later on, it causes high blood pressure.

  • Mid day Naps According to cardiologist Dr Manolis Kallistratos from Greece 30 to 50 minutes mid day nap lowers your blood pressure to 5mm hg. Friends do not feel guilty if you sleep for 50 minutes in afternoon.
  • Reduce stress

We are living in a stressful era. Workplace and family demands are now contributing to stress. But we have to find ways to de-stress ourselves which is important for our health and blood pressure. Read a book, watch a comedy show, listen to music or just dance. This will help reduces stress.

  • Yoga and meditation

Yoga and meditation are very helpful in reducing stress. Yoga comprises of breathing control, posture which is very effective in reducing stress and blood pressure.

Camel pose
  • Lastly, take prescription medication

If your blood pressure is very high or doesn’t decrease even on making these lifestyle changes, take prescribed drugs. Drugs have side effects so lifestyle modifications are the cornerstone for treatment of high blood pressure.

So readers, what are you waiting for? Start becoming active from now. If I can lower my blood pressure you can also. We just need to chalk out a plan and follow it meticulously.

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An Introduction

Be yourself; Everyone else is already taken.

— Oscar Wilde.

I’m Vibha Pandey. I graduated from Kirori Mal College, Delhi University and an Honours Diploma in System Management from NIIT Delhi. After that I joined Dabur India as Systems Analyst. I tied the knot in 1993 and was the mother of two children by 1996. I quit my job to take care of my family.

I’m happily married for the last 26 years. Being the mom of my two wonderful children is my career. My daughter did her MBBS from AIIMS Bhopal and my son did his B.Tech from IIT Delhi. My husband is the Director of Operations in a Renowned Company based out of Hyderabad.

I ensured that all my family members maintained a healthy lifestyle, even though we have had to live away from each other at various stages of our lives. For our children’s education, I had to move to Delhi, away from my husband. After they were admitted into their respective colleges, both my children stayed in hostels. Even though people let go of their health when there is no one around, I ensured that everyone maintained a healthy lifestyle. All of our medical parameters are normal, which might be normal for people in my children’s age group, but is quite a rarity for people in me and my husband’s age group.

In this blog, I will be talking about my strategy in the making of a doctor and an engineer from elite institutes along with maintaining good health.

This is the first post on my new blog. I’m just getting this new blog going, so stay tuned for more. Subscribe below to get notified when I post new updates.

How to boost your immune system

Stay at home stay safe

Friends, I would like to discuss with you how I boosted my immune system. I was very lazy person earlier and was prone to get infected by common cold very easily even if a person sneezes from 6 ft also. Every month I used to suffer from cough and cold. My lifestyle war sedentary and my diet was also not healthy. Thanks to google which helped me in boosting my immune system. As google has solution to every problem.

Exercise

I start my day with breathing exercise followed by yoga to boost my immune system. Dear friends you can also give it a try.

Breathing exercise

Breathing exercise also strengthens our lungs which in turn helps to fight against the novel Coronavirus. If our lungs are healthy even if we get infected by covid19 the impact of disease is not going to be severe.

Regular exercise is one of the pillars of healthy living. It improves cardiovascular health, lowers blood pressure, helps control body weight, and protects against a variety of diseases. Just like a healthy diet, exercise can contibute to general good health and therefore to a healthy immune system. It may contribute even more directly by promoting good circulation, which allows the cells and substances of the immune system to move through the body freely and do their job effectively.

Tree pose challenge
Thirsty yogi challenge

I’m giving challenge to my readers to try the two yoga poses and post your videos in the comments section.

Healthy diet

I’m vegetarian. I used to have fresh fruits and vegetables in my diet. Try to have seasonal fruits and vegetables. We should avoid animal products.

I’m maintaining my health by doing regular exercise and doing all housework by myself in lockdown. As almost whole world is affected by pandemic of corona virus we are locked inside our home to stay safe. We Indians are also learning from Americans to do all household work by ourselves.

Basically your active lifestyle followed by exercise and healthy diet builds your immune system strong and young forever.

Hope you will like my blog. If you like it then don’t forget to share it. Also accept my challenge of yoga poses.

How we can defeat corona virus

WHO has declared Coronavirus as Pandemic. We shouldn’t get panic with this new virus. I’m sharing few precautions shared by WHO and renowned doctors which if followed helps us to fight Coronavirus.

Symptoms of Coronavirus The virus can cause pneumonia-like symptoms. Those who have fallen ill have reported to suffer coughs, fever and breathing difficulties. Please rush to doctor if you notice such symptoms. In severe cases there can be organ failure. As this is viral pneumonia, antibiotics are of no use. Recovery depends on the strength of the immune system.

Prevention is better than cure

Maintain 1m distance from people. Don’t shake hands to greet your friends instead say Namaste.

Say Namaste

Maintain hygiene The best way to protect yourself against the new Coronavirus is by frequently cleaning your hands with sanitizer or washing them with soap and water. By doing this you eliminate virus that may be on your hands and avoid infections that could occur by then touching your eyes, mouth and nose.

Avoid crowd It would be advisable to avoid gatherings. If going out and get in touch with people is necessary then wear N95 mask or surgical mask. Those masks can effectively prevent virus. Often wash your hands. Immunity is the best weapon against virus now, so keep your immunity system in good status.

When to use mask

People are unnecessarily purchasing masks in black to save from the virus. Friends if you are healthy you don’t need to wear mask. If you are taking care of a person with suspected Covid 19 then you need to wear mask.

  • Wear a mask if you are coughing or sneezing.
  • Masks are effective when used in combination with frequent hand cleaning with alcohol based hand rub or soap and water.

Myth Busters

  • Covid 19 can be transmitted in areas with hot and humid climates No It can be transmitted in all areas.
  • Taking a hot bath doesn’t prevent the new Coronavirus disease
  • The new Coronavirus cannot be transmitted through mosquito bites.
  • Are hand dryers effective in killing the new Coronavirus? No
  • Can an ultraviolet disinfection lamp kill the new Coronavirus? No
  • How effective are thermal scanners in detecting people infected with the new Coronavirus? These scanners can detect fever in people which may be due to virus.
  • Can spraying alcohol or chlorine all over the body kill the new Coronavirus? No. As virus has already entered your body.
  • Do vaccines against pneumonia protect you against the new Coronavirus? No. The virus is so new and different that it needs its own vaccine.
  • Can regularly rinsing your nose with saline help prevent infection with the new Coronavirus?
  • Can eating garlic help prevent infection with the new Coronavirus? Garlic is a healthy food that may have some antimicrobial properties. This is not effective against the new virus.
  • Does the new Coronavirus affect older people,or are younger people also susceptible? People of all ages can be affected by the new Coronavirus. Older people and people with pre existing medical conditions (such as asthma,diabetes,heart disease) appear to be more vulnerable to becoming severely ill with the virus.
  • Are antibiotics effective in preventing and the treating the new Coronavirus? No, antibiotics do not work against viruses. If you are hospitalised you may receive antibiotics because bacterial co infection is possible.
  • Are there any specific medicines to prevent or treat the new Coronavirus? There is no specific medicine recommended to treat the new virus.

Develop Immune System If our immune system is strong we can easily defeat Coronavirus. For this we have to take balanced diet, exercise, yoga.

Hope you will like my post. Please give feedback on my blog post. You can give suggestions to motivate me.

The secret to a Long, Healthy and Disease Free Life

Your body is your temple, keep it pure and clean for the soul to reside in.

B K S Iyengar

Do you want to Live,long,healthy and disease free life? Answer is yes. Have you ever thought as what are you doing for leading healthy life forever. Most of them has no answer to this. Never mind I will share few tips with you so that you can change your thinking towards body in making it disease free.

My grandfather who was born in 1904 is still alive with no chronic disease doing his daily routine perfectly by himself. My father who is in mid seventies is also following his footsteps. I’m also in the same line.

Fit and fine my grandfather at the age 116

Nobody wants to spend the final years of their life popping up pharmaceutical drugs or stuck in beds. We can’t control aging but we can prepare ourselves to aging in a better way.

If you don’t want hospitals, drugs,pain or things like dementia then readers start taking care of your body from today as we all know that rates of chronic diseases are skyrocketing. Nowadays many people are dealing with a laundry list of chronic health issues like diabetes,obesity,cancer,heart diseases and yes dementia.

Please visit my other blog posts regarding maintaining health and fitness. You can try to improve your health at any age. Don’t try to make excuses as excuses don’t burn calories. What are you thinking? start from today only.

I remember one line from a famous hindi song “jawani neend bhar soya budapa dekh kar roya. We should prepare ourselves from young age only.

Tips from my grandfather which is extremely beneficial:

  • Exercise regularly It is one of the foundations of a healthy lifestyle. It boosts your energy levels and mood. It should be in any form Yoga, gym, swimming, dancing. It also warm up our body and develops immunity. Few years back I was prone to infection like common cold. When I started exercising I’m doing well with no more infections attacking me.
  • Sleep Well Sleep often suffers in this competitive world but 8 hrs of sleep is must if we want to lead a stress free life.
  • Avoid Stress Simplify your life as much as possible. Be organised and avoid procrastination. Meditation, yoga, eating healthy can work wonders for stress.
  • Take care of your personal life Try to be close to your family and friends. Develop hobbies. Set new goals and try to achieve them. Having a sense of purpose is incredibly important.
  • Don’t smoke, drink or do drugs If you indulge yourself in any of mentioned addiction then diet and exercise won’t help. If you can’t stop yourself then take professional help.
  • Try to be more active throughout the day Be active avoid using car for shorter distances, avoid watching TV, spend less time on internet.
  • Eat healthy Avoid sugar. My grandfather used to take jaggery which is good for health. We should also try to replace sugar with jaggery. Trans fats, industrial oil and processed food should be avoided. Skipping meals from time to time( intermittent fasting) and eating a bit less also increase longevity. If you have acidity then you should not skip meals. Vitamin D is very important for our health so try to be in sun for at least half an hour in sun in the morning other you have to take its supplement. Omega 3 fatty acid is also important. Magnesium and Vitamin K2 should also be important.
  • Try to avoid taking medicines Every drug has side effects. My mother and mother in law are taking blood pressure medication since long. Now they are suffering from hear loss. They could have avoided it by changing their lifestyles. They found it easier to take drugs. My father who is very active, is leading disease free life. He has won the local election also.
My father won election at 72
Swimming
Exercising in gym
Challenging Tree pose

Hope you will like my post and if you like it don’t forget to share it and give feedback . Your feedback is very important to me.

Tips to get fit and healthy body in one month

If you really want to get perfect figure you have to start from today itself. Tomorrow never comes as we all know Tomorrow is a disease.

Friends gear up to get in shape. Your appearance also changes and you start looking like models. Getting into perfect shape not only helps you to look better but also helps you to avoid many diseases. These are diabetes, obesity, arthritis, eye disorder, heart attacks, strokes and some type of cancer.

Perfect figure

Since you gained weight slowly so you should try to loose it slowly. Don’t ever try fad diets available in market. They will surely going to harm you. You have to seriously look into your workouts and proper balanced diet.

Yoga and walking is the best form of workouts to loose weight with zero cost. You can join gym also. Workouts are like life, the harder it is the stronger you become. Try to do 3 hrs of walking in a week and 3 hours of exercise.

Besides this you have to say goodbye to junk foods. Junk foods are high in processed carbohydrates and refined sugar. These cause inflammation throughout our body. After all it’s your body so it’s you to decide whether you want perfect figure or not.

Sun salutations for weight loss

We should try to chew our food 32 times if we want to loose weight. Include fibres in our diet as Women need 38grams of fibre daily and men needs 25 grams. Here I’m listing food which is high in fibres

  • Pear
  • Avocado
  • Apple
  • Bananas
  • Carrots
  • Broccoli
  • Lentils
  • Kidney beans
  • Split peas
  • Chickpeas
  • Oats
  • Flaxseeds
  • Almond
  • Chia seeds

We should also reduce carbohydrates intake and sugar from our diet. We can slowly reduce carbohydrates from our diet. I’m mentioning few foods that are very low in carbohydrates and sugar. You can include these in your diet. Eating these in place of junk food will bring lots of nutrients to your body.

  • Kale It is the superfood. It contains no carbohydrates.
  • Eggs contains all the building blocks of life and has no carbohydrates and sugar. These are rich in proteins,amino acids, minerals which helps the body cells to grow.
  • Pecan Nuts These contains very low carbohydrates and high amount of fibres. These provides minerals which heals the thyroid gland and an excellent source of Omega3.
  • Cheese It is one of the healthiest fat soluble vitamins. This helps calcium to be absorbed to the bones, teeth and nails. It also contains healthy fatty acids and proteins which improves the health of the brain.
  • Chicken. It is a lean white meat which is rich in iron, protein, calcium, potassium and Vitamin B. This supports the health of the heart and increases serotonin in the brain to ward off depression.
  • Butter Low carb food which is rich in natural fats.
  • Salmon This is a rich source of omega 3 fatty acids which heals the body internally. It also improves the health of central nervous system. It contains no carbs and sugar.
  • Coconut oils It is an excellent source of natural fats.
  • Green Tea It is one of the healthiest drinks on the planet. It is rich in antioxidants.
  • Watermelon Rich in fibre.
  • Cauliflower It has an anti inflammatory effects. It also slows down the growth of cancerous cells.
  • Blueberries Contains lowest amount of sugar.
  • Xylitol This is replacement for granulated sugar. It is a natural sweetener. This is not absorbed by the body. This doesn’t trigger insulin response.
  • Mint Healthiest natural herb.
  • Turmeric Most powerful natural healer. This can work wonders for lowering blood pressure, aiding weight loss and curing depression.
Pecan Nuts

I’m maintaining my weight by doing walking and yoga and taking balanced diet. Hope this post is going to benefit you in achieving perfect figure. Please give feedback about my post.

How you can reverse diabetes without medication

Diabetes accounts for more deaths in worldwide are completely preventable by making comprehensive lifestyle changes without drugs or surgery.

Dean Ornish

What is type 2 diabetes?

Type 2 diabetes know as insulin resistance. Insulin allows the glucose from a person’s food to access the cells in their body to supply energy. Insulin resistance is usually occurs due to:

  • A person has genes or an environment that make it more likely that they are unable to make enough insulin to cover how much glucose they eat.
  • The body tries to make extra insulin to process the excess blood glucose.
  • The pancreas cannot keep up with the increased demands, and the excess blood sugar starts to circulate in the blood, causing damage.
  • Overtime, insulin becomes less effective at introducing glucose to cells, and blood sugar levels continue to rise.

In the case of type 2 diabetes, insulin resistance takes place gradually. This is why doctors often recommend making lifestyle changes in an attempt to slow or reverse this cycle.

Now we should think that how we can control our weight so that Insulin starts its function in normal way and start controlling the blood sugar level. This is a matter of concern to people who became addicted to their sedentary lifestyles and wrong food habits.

Most people blame their genes. But friends such excuses will only worsen your situation. If you really want to get rid of diabetes start leading a disciplined life. It should be the combination of workouts and a healthy diet. Diabetes brings loss of a decade in our age.

When we start losing fat say 10 to 14 kilograms ( 22 to 31 pounds) the fat within the organs gets used up and the organs can start normal functioning. As a result, the insulin producing cells in our pancreas are able to respond more quickly to the sugar in our bloodstream, keeping the blood sugar levels normal.

As long as we lose 15 percent of our body weight we can reverse our diabetes, according to Dr Taylor.

How we can control our weight

  • Get rid of animal product diet ie go vegan.
  • Include low fat diet.
  • Practice yoga.
  • Lots of exercise and more active lifestyle.
  • Eat food which has low glycemic index. The glycemic index is a relative ranking of carbohydrates in food. Carbohydrates with low GI( 55 or less) are more slowly digested, absorbed and metabolised and cause slow rise in glucose.
  • For 4 months you should try these. Don’t stop taking your medication. If you strictly follow these ideas I’m sure you don’t have to take any medicines any more. You should also undergo regular blood tests done to ensure your progress.
Yoga for controlling diabetes
GI Index of some food

According to Dr Neal Barnard we can reverse Type 2 diabetes. It depends on how you want to lead your life.

Superfoods for diabetes

  • Non starchy vegetables

They include everything from artichokes and asparagus to broccoli and beets. These are low in calories and carbohydrates.

  • Tomatoes

Whether eaten raw or cooked, tomatoes are full of lycopene.

  • Blueberries and other berries
  • Oranges and other citrus
  • Walnuts, flaxseeds, and other nuts and seeds
  • Beans
  • Kale and other leafy green vegetables

If you follow these steps you will get rid of diabetes forever.

Hope you will get lots of benefits from my post. Please give feedback on this post. If you life it don’t forget to share it.

Disclaimer This post is not a substitute for professional medical advice. Please consult your doctor before making any changes in your medications.