How I managed my 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.


Ways to lower high 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
  • 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, yogurt, 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 the afternoon.
Power Nap
  • 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

If your blood pressure is high put your feet in a bucket half-filled with lukewarm water. After 5 minutes you will be amazed to see that Blood Pressure comes to normal.

  • 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.

This article is only for informative purposes. This article is not intended to be a medical advise and it is not a substitute for professional medical advice. Please consult your doctor for your medical concerns. Please follow any tip given in this article only after consulting your doctor. 

Hope you will like this post. Please give feedback. Follow my blog. If you like this post share it. Feel free to contact me. Have you ever tried to control your high blood pressure without medication? Share your views in the comments section.


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 a Systems Analyst. I tied the knot in 1993 and was a 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 beautiful 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 in 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 moved to Delhi, away from my husband. After they were admitted into their respective colleges, 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 expected for people in my children’s age group, but it is quite rare for my husband’s age group and me.

I have to struggle a lot to achieve the dreams of my children. I firmly believe that where there is a will, there is a way. I want to share my views with people to learn from my experience and act accordingly. If I can help my children achieve their dream of staying in a rural area, anyone can. Stay focus. You will achieve everything in your life.

In this blog, I will discuss my strategy in making a doctor and an engineer from elite institutes and maintaining good health.

I’m super passionate about maintaining good health and specialize in teaching how to achieve this.Besides this I love gardening, decorating my house.

Since I’m a homemaker, I will share the challenges I have faced in upbringing of my children, ups and downs in my life, maintaining good health of my family.

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

Follow me on Instagram cs.vibha

How to lead stress-free life easily

No one in this world is stress-free because of high competition. Some stress is normal and even useful. Stress can help if you need to work hard or react quickly. But if stress happens too often or lasts too long, it can cause health problems.

Stress and anxiety are common experiences for most people. In fact, 70% of adults in the World say they feel stress or anxiety daily.

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    There is absolutely nothing wrong with being anxious. When faced with a problem or a situation, people experience anxiety. Most people tend to worry when trying to finish a deadline that seems impossible to beat, like cramming during final exams or preparing for a job interview.

    Like other emotions, such as fear, anger, sadness, or happiness, anxiety is a normal reaction that helps people cope and deal with the present situation. It is common and plays a significant role in a person’s ability to adapt and survive.

    How to lead stress-free life

    When anxiety or stress gets out of hand and leads to an unreasonable fear or worry of daily activities, it becomes an anxiety disorder.

    There are several types of anxiety disorder:

    • Generalized anxiety disorder
    • Panic disorder
    • Social anxiety disorder
    • Phobias
    • Obsessive-compulsive disorder
    • Post-traumatic stress disorder

    Recent advances in research have done a great deal in developing new ways to treat anxiety disorder. Improved therapy methods can now help people with anxiety disorders to lead whole and productive lives.

    Joining support groups help people by encouraging them to share their problems as well as their achievements. Opening up allows a person to unload feelings that are bottled up inside. Meditation and relaxation, on the other hand, ease anxiety through their calming effect that enhances the benefits of the therapy.

    Mindfulness meditation teaches awareness of one’s thoughts while maintaining detachment. Kundalini yoga includes a meditative form of breathing known as pranayama.

    Try to control your stress with these suggestions; otherwise, your stress and anxiety may lead to depression.

    16 Simple Ways to Relieve Stress and Anxiety

    1. Exercise

    Regular exercise can help lower stress and anxiety by releasing endorphins and improving your sleep and self-image.

    2. Supplements

    Certain supplements can reduce stress and anxiety, including ashwagandha, omega-3 fatty acids, green tea, and lemon balm.

    3. Light a candle

    Aromatherapy can help lower anxiety and stress. Light a candle or use essential oils to benefit from calming scents.

    4. Reduce your caffeine intake

    High quantities of caffeine can increase stress and anxiety. However, people’s sensitivity to caffeine can vary greatly.

    5. Could you write it down?

    Keeping a journal can help relieve stress and anxiety, primarily if you focus on the positive.

    6. Chew gum

    According to several studies, chewing gum may help you relax. It may also promote wellbeing and reduce stress.

    7. Spend time with friends and family

    Having strong social ties may help you get through stressful times and lower your risk of anxiety.

    8. Laugh

    Find the humor in everyday life, spend time with funny friends or watch a comedy show to help relieve stress.

    9. Learn to say no

    Try not to take on more than you can handle. Saying no is one way to control your stressors.

    10. Learn to avoid procrastination

    Prioritize what needs to get done and make time for it. Staying on top of your to-do list can help ward off procrastination-related stress.

    11. Take a yoga class

    Yoga is beneficial for stress reduction. It may help lower stress hormone levels and blood pressure.

    12. Practice mindfulness

    Mindfulness practices can help lower symptoms of anxiety and depression. There are several methods for increasing mindfulness, including mindfulness-based cognitive therapy, stress reduction, yoga, and meditation.

    Studies comparing meditation to other relaxation techniques reveal that both alternative therapies were equally effective in reducing anxiety. The first study compared meditation with biofeedback, while the second study compared mindfulness meditation to yoga.

    Transcendental meditation involves focusing the mind on an object to achieve stillness. EMG (electromyography) biofeedback measures muscle relaxation and teaches people to control their level of muscle relaxation.

    13. Cuddle

    A positive touch from cuddling and hugging may help lower stress by releasing oxytocin and lowering blood pressure.

    14. Listen to soothing music

    Listening to music you like can be an excellent way to relieve stress.

    15. Deep breathing

    Deep breathing activates the relaxation response. Multiple methods can help you learn how to breathe deeply. Practice breathing exercises regularly.

    16. Consult Clinical psychologist

    If you are not feeling better by considering the above points, then consult a good clinical psychologist. You can take advice from Dr. Umesh Sharma at 91 9313033567.

    I strongly recommend this book which is extremely helpful to deal with your day to day stress.

    The bottom line

    Stress and anxiety may arise in your workplace and personal life. There are many simple ways to reduce the pressure you feel.

    These tips often involve getting your mind away from the source of stress.
    Exercise, mindfulness, and music can all work to relieve anxiety — and they will improve your overall work-life balance as well.

    Don’t forget to share this blog. Have you ever tried to relieve your stress? Do write to me your views in the comment section.

    What are the Signs of Stress?

    Feeling stress is a fact of life for most people. But it affects everyone differently. What causes stress for you may not be stressful for someone else. That’s because how you view a situation affects how much stress it causes you. Only you can figure out whether you have too much stress in your life.

    How Does Stress affect Children and Teens?

    Children and teens notice and react to stress in their family and also experience their own stress. It is important to recognize stress in children and teens and help them with healthy coping strategies. The strategies they learn often stay with them into adulthood.
    Generally, anything that may cause children fear and anxiety can cause stress. This can include being away from home, starting a new school or moving to a new location, being separated from parents or caregivers, worrying about school and getting along with others, worrying about their changing bodies, and worrying about the future.

    Why is Stress a Problem?

    Stress is a physiological Problem when a human being is not able to balance their lives that create physiological tensions which are actually solved by them itself but we think it is a stress problem.

    The new superfood to manage type 2 diabetes

    Good news for diabetic patients, include jackfruit, the new superfood in your diet if you want to control diabetes. I refer to green jackfruit flour, which has lowered blood sugar levels and help people manage their diabetes.

    A new study has said that replacing a tablespoon of rice or wheat flour in daily meals with green jackfruit flour lowers the plasma glucose level in patients with Type 2 diabetes. 

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      One cup of jackfruit flour has 40% fewer carbohydrates and four times higher fiber than wheat or rice flour cup.

      Indians love their carbs and don’t feel complete without a portion of roti or rice. Many people with diabetes struggle to manage their disease.

      I have seen people struggling to control diabetes, but no worries, try to include jackfruit flour in your diet. Green jackfruit flour developed in India is getting recognition from the American Diabetes Association.

      The new superfood to manage diabetes

      We are a nation of over 70 million diabetics. If that number isn’t shocking enough, let me add some global context here. One out of every six diabetics in this world is Indian. Here’s another one: India has the second-largest diabetic population in the world.

      It is not surprising then that we are always looking out for home remedies for diabetes to manage this disease to lead a quality life. Jackfruit365 has emerged as a home-grown winner who is even getting accolades from the American Diabetes Association (ADA).


      There is hardly a household in India that doesn’t relish the flavors of kathal or jackfruit. Loaded with vitamins A and C, riboflavin, potassium, magnesium, copper, protein, and manganese—this fruit is too good to be true.

      The fruit is low in carbs, has a moderate amount of fiber and protein, and is rich in protective antioxidants, making it a wonder food for people with this disease.

      Now before you go running to your supermarket, looking for a packet of jackfruit flour—let me tell you, it’s going to be a tough find. At the moment, there is only one brand retailing this miraculous product—Jackfruit365. And it’s patented!

      Their green jackfruit flour has even undergone a clinical trial, and the results state that including this flour into the diet of diabetics can reduce plasma blood glucose levels. You can read the complete study here.

      Testimonials from some users

      • The study also included testimonials from some participants, one of which said: “For the past two years, I started adding a tablespoon of this to my breakfast, lunch, and dinner. In one year, I could discontinue insulin and control my sugar levels with just tablets.”
      • According to another user, her 72 years old father, who had had diabetes for 30 years by taking the jackfruit flour, brought down the sugar levels and managed to reduce his insulin dosage.


      With solid credentials, this green jackfruit flour seems like a miracle remedy. Available with many grocers online and retailing for only Rs 80 for 200 grams, it looks like an easy fix for people with diabetes. Right?

      Well, not really. For one, it’s NOT a substitute for any medication that you might be taking to control your blood sugar. And while research does show that it effectively helps manage diabetes, the truth is that you should consult your medical practitioner before using it as a substitute for atta, rice, or anything else in your diet.

      Yes, as their website suggests, you can make several dishes with this flour or eat a teaspoon of it thrice a day. And yes, it might just help you get your blood sugar levels in check and reduce your dependence on artificial insulin and other medications. But whatever you choose to do, talk to your diabetologist or dietician before taking this step.

      As a vegetable

      You can also use the jackfruit as a vegetable which tastes delicious. Use only the only green vegetable, not the ripe one.

      (This story was originally published on HealthShots.com).

      Jackfruit365 Green Jackfruit Flour – 400g

      The Bottomline

      It’s worth giving a trial to jackfruit365 if you want to manage your diabetes.

      How to deal with menopause and osteoporosis?

      Ladies, be careful if you are over forty years of age start preparing for menopause and osteoporosis right now, as we all know that prevention is better than cure.

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        Symptoms of menopause

        • Irregular periods
        • Hot flashes
        • Hot flashes
        • Chills
        • Night sweats
        • Sleep problems
        • Mood changes
        • Weight gain and slowed metabolism
        • Thinning hair and dry skin
        • Loss of breast fullness

        Steps in preparing to alleviate symptoms before and after menopause

        Mentally preparation

        You have to prepare yourself mentally for menopause because it is a normal process that every woman faces.

        We may face several problems other than osteoporosis during this period, such as heart disease, obesity, high blood pressure, diabetes, and osteoporosis.

        More active lifestyle

        Sedentary women may also have chronic back pain, insomnia, poor circulation, weak muscles, and depression. So, ladies become active to avoid these symptoms.

        Weight Training to alleviate symptoms of Menopause and osteoporosis

        Ladies, if we plan our routine before the onset of menopause, believe me, you will be in much better condition.

        Importance of Calcium and Vitamin D

        We know that our bodies require calcium and vitamin D to build and maintain robust bones. According to the book entitled, “Preventing and Reversing Osteoporosis,” by Dr. Alan Gaby, it takes more vitamins than we think to prevent brittle bones including Vitamins K and B; as well as minerals such as magnesium, phosphorus, fluorine, silica and boron.

        Importance of healthy collagen

        The idea is to provide enough combined supplementation for our bodies to make an abundance of healthy collagen, the connective tissue used to create cartilage and bones. Collagen also ‘binds’ our cells together. As a result, someone with good collagen has healthy-looking skin, whereas another will have thin and wrinkled skin.

        How to get bones healthy

        A healthy bone cut in half looks similar to a sponge. The body deposits calcium, phosphorus, and other minerals onto all of those connective fibers, and you get healthy bones!

        Collagen is primarily a protein that is made from amino acids. Our bodies can create some of our requirements. Still, we also need additional amounts from our foods and supplements, including lysine and praline.

        Vitamin C is also required to create collagen., and you get healthy bones! The holes give the bone its flexibility. You won’t have healthy bones if you don’t have plenty of collagen to deposit the minerals.


        More often, women’s bones become fragile as we age, and it’s not uncommon to break bones in the wrist, spine, and hip due to osteoporosis. Unfortunately, a fracture in the hip can even shorten our life span, so it is essential to pay attention to our bone health.

        Due to osteoporosis, the holes in the sponge grow more extensive and more numerous, weakening the internal structure of the bone.

        What should be done to prevent osteoporosis from happening after menopause?

        First of all, eat calcium-rich foods (about 1,000 mg per day), enhancing bone growth.


        • Sardines
        • Salmon

        Green leafy vegetables and seeds

        • Swiss chard
        • Kale
        • Spinach
        • Parsley
        • Broccoli
        • Almonds
        • Cabbage
        • Fig
        • Oats
        • Sesame seeds
        • Prunes
        • Tofu

        Vitamin D-rich foods

        • Fish oils found in salmon
        • Eggs (including the yolks)
        • Sweet potatoes
        • Vegetable oils
        • Cod liver oil

        Getting 15-20 minutes of sunlight exposure can also boost the production of vitamin D.


        Exercise is crucial; you need weight-bearing activities such as walking, Tai chi, dancing, and weight training to reduce the chances of brittle bones at least two times a week. Include 15 to 60 minutes of aerobic activity two to three times a week. Avoid high-impact activities and include stretching exercises.

        Yoga is essential in dealing with menopause and osteoporosis. Fifteen minutes of practicing yoga every day can alleviate the symptoms of menopause.

        Bone Mineral Testing During Menopause

        Menopausal women need to get bone mineral density testing, also known as bone densitometry. Bone mineral density testing is the gold standard for diagnosing osteoporosis.

        From this information, your doctor can determine how strong or fragile your bones are and if you could be at risk for osteoporosis.


        Finally, use high-quality supplements prescribed by your doctor or healthcare provider. Oh yeah, don’t forget to have fun. Oziva is very effective in treating hormonal disbalance.

        OZiva Protein & Herbs, Men (23g Whey Protein, 5.5g BCAA & Ayurvedic herbs like Ashwagandha, Chlorella & Musli) for Better Stamina & Lean Muscles, Chocolate, 500g

        The information in this article is for educational purposes only and is not intended as medical advice.

        Always check with your healthcare provider before starting an exercise program, mainly if you have been sedentary. Your doctor can recommend the best exercise program for you by consulting a physiotherapist.

        The Bottomline

        With a bit of precaution, proper supplements, and exercise can solve all the problems which every woman has to face in her life after 40.

        I hope this blog will help you in preparing yourself for menopause and osteoporosis. Would you please write in the comments section your experience of menopause?

        Why women are more likely to get osteoporosis than men?

        Women tend to have smaller, thinner bones than men.
        Estrogen, a hormone in women that protects bones, decreases sharply when women reach menopause, which can cause bone loss. This is why the chance of developing osteoporosis increases as women reach menopause.

        Don’t forget to like, share and follow my blog.

        Please fill this form in case of any doubt, I will get back to you for any help.

        What happens when you over-exercise?

        Regular exercise is essential for our physical and mental health. But over-exercising means it’s taking over your life, rather than being a healthy part of it.

        An important question to ask yourself is, “Why do I exercise?” Do you do it to stay healthy and because it’s something you enjoy? If so, that’s great! But if you exercise because you’ll feel guilty or bad if you don’t, this could be a sign of something more serious.

        Implementing exercise in your daily routine can give you many benefits, e.g., improved heart health, a lower risk of depression, and even better bone health. But, over-exercising can have the opposite effect on your body.

        While exercise is good for your mental and physical health in equal measures, doing too much could impact both.

        Thirty minutes a day of moderate physical activity is enough to prevent diabetes, high cholesterol, and high blood pressure. However, athletes do over-exercising but in the presence of a team who takes care of everything right from eating, exercise and movement.

        Exercise addicts tend to think that a two-hour run makes them four times as healthy. It doesn’t work that way.

        Everyone’s body is different, meaning that every person has other limits when working out. Knowing your body and what it’s telling you is essential to ensure you aren’t pushing yourself too hard.

        “Too much of a good thing could be compromising your immunity.”

        “The science behind exercise and immunity involves the complex interaction of several different cells, including immunoglobulins, also known as antibodies, which can help identify a virus,” explains Dr. Matthew Jackson, a lecturer in Sport and Health Science at the university.

        “Prolonged bouts of vigorous aerobic activity could lead to immunosuppression as these cells are redistributed and diverted to key tissues and organs that are active during exercise.” It means that too much of a good thing could be compromising your immunity.

        A few physical symptoms and lifestyle patterns to be aware of may indicate that you are going too hard in the gym.

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          bodyweight session in the morningavoid over-exercise


          If you have muscular pains or soreness that doesn’t go away after three days or more, you should probably take that as a sign that you’re exercising too much.

          Your body needs time to recover after heavy or intense training. Constant, persistent soreness means it’s not getting that chance. Take it easy, and let your body recover.


          Most healthy and fit people tend to have a pretty good immune system, rarely getting more than a mild cold every so often.

          So if you’re getting sick more than usual or feel pretty crappy and fatigued overall, you can be pretty sure your body needs a break.

          ENERGY IS LOW

          Suppose you’re feeling extra tired and have had low energy for days on end, but you know you’re not sick. In that case, you’re probably exercising too much.

          Rest up, or prepare to sacrifice performance.


          While most of the population would love to lose some extra weight by accident, it may be overtraining if you have unintentional weight loss and a decreased appetite.

          Remember always to make sure you’re getting proper nutrition and try your best to take a break at times.


          Are you feeling extra agitated lately?

          Suppose you’re experiencing irritability as well as one or more of these other symptoms. In that case, you can make a safe bet that you’re exercising too much.

          Save yourself (and the people around you) by taking a few days off here and there.


          Are you feeling an overall sense of fatigue after prolonged intense training or getting unusually tired early on in your workouts?
          You guessed it: you’re probably over-exercised.


          Most fit people have a resting heart rate sub 50 or 60 bpm (the average person’s resting heart rate is 72 bpm).

          Check yours regularly: if you’re in great shape. Still, your heart rate is significantly higher than expected; you may want to give your body a break from exercise.

          Many apps will track resting heart rate these days. Suppose you’re a fitness nerd like me. In that case, you might be interested in checking out the Whoop wearable band to measure recovery, including resting heart rate.


          While you want your resting heart rate to be pretty low, you want your heart rate variability (HRV) to be higher. Having a high HRV is a sign that your body is recovering well from stress (including your workouts). A low HRV is usually a sign that your body isn’t healing well. Exercising too much can prevent you from proper recovery, and a low HRV will show it.


          If you’re an avid exerciser like me, but you’re feeling less and less motivated to work out, it could be your body giving you a signal that you need some time off.

          Take a few days or even a week off and see if your motivation returns. Alternatively, you may need some time away from intense training or your specific sport. Try swapping up your regular workouts for nature hikes, new or fun learning-style classes, or a friendly game of tennis/frisbee/pickup basketball/something different.

          HIT A PLATEAU

          Have you been working as hard as you possibly can, yet you can’t seem to improve your speed, strength, or overall athletic performance?

          Congratulations: you’ve officially plateaued.

          Instead of pushing harder, you may want to think about giving your body a break since a constant plateau state is one of the leading indicators of overtraining.


          While there’s no one-size-fits-all predictor of how much exercise is too much, there are some steps you can take to prevent over-exercising.

          Here are the most important ones:

          Take a little extra time off every so often

          Some people in the fitness world strongly believe you should take an entire week off of exercising every few months to let your body recuperate.

          I’ve never actually done this—I’d go crazy with pent-up energy if I tried—but it could be worth trying if you’re experiencing multiple symptoms of overtraining.

          Alternatively, take a few days off of intense activity and do some active rest day activities instead.

          Replenish your body’s fluids

          Drink lots and lots of fluids, including fluids with electrolytes and potassium.

          Water, coconut water, cherry juice, and electrolyte-enhanced sports drinks are all excellent choices. If it’s hot out or you’re sweating more than usual, you’ll need even more fluids.

          Prioritize recovery

          While it’s essential to work hard while exercising and is equally important to let your body properly recover.

          Take care of sore muscles with muscle recovery methods that work. And make sure you’re stretching regularly.


          Sleep is our body’s prime time to recover, and shorting yourself of it puts you at high risk for over-exercising.

          So make sure you get seven to eight hours of sleep each night and take a cat nap when you feel the need.

          The Bottomline

          Excess of anything is wrong, so consult your doctor and trainer before starting any activity. Full body check up is necessary before starting fitness journey to avoid any kind of health risk and even fatality.

          How much should the average adult exercise every day?

          For most healthy adults, the Department of Health and Human Services recommends these exercise guidelines:
          Aerobic activity. Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week. Greater amounts of exercise will provide even greater health benefit. But even small amounts of physical activity are helpful. Being active for short periods of time throughout the day can add up to provide health benefit.
          Strength training. Do strength training exercises for all major muscle groups at least two times a week. Aim to do a single set of each exercise, using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.

          Moderate aerobic exercise includes activities such as brisk walking, swimming and mowing the lawn. Vigorous aerobic exercise includes activities such as running and aerobic dancing. Strength training can include use of weight machines, your own body weight, resistance tubing or resistance paddles in the water, or activities such as rock climbing.
          As a general goal, aim for at least 30 minutes of moderate physical activity every day. If you want to lose weight, maintain weight loss or meet specific fitness goals, you may need to exercise more. Want to aim even higher? You can achieve more health benefits if you ramp up your exercise to 300 minutes or more a week.
          Reducing sitting time is important, too. The more hours you sit each day, the higher your risk of metabolic problems. Sitting too much can negatively impact your health and longevity, even if you get the recommended amount of daily physical activity.
          Short on long chunks of time? Even brief bouts of activity offer benefits. For instance, if you can’t fit in one 30-minute walk during the day, try a few five-minute walks instead. Any activity is better than none at all. What’s most important is making regular physical activity part of your lifestyle.

          4-Hour Body

          Over-exercising killed an Indian Bollywood actor Siddharth Shukla which is very hear -breaking.

          Have you ever did over-exercising? If yes, then how do you deal with that? Share your views in the comment section. Don’t forget to like, share and follow my blog.

          22 Superfoods to change your life

          No single food — not even a superfood — can offer all the nutrition, health benefits, and energy we need to nourish ourselves. “Superfood” is a reasonably new term referring to foods that provide maximum nutritional benefits for minimal calories. They contain vitamins, minerals, and antioxidants.

          Researches have shown that healthy dietary patterns can reduce the risk of high blood pressure, heart disease, diabetes, and certain cancers. Dietary habits such as the DASH (Dietary Approaches to Stop Hypertension) diet and the Mediterranean Diet, which are mostly plant-based, have demonstrated significant health benefits and reduction of chronic disease.

          These 22 “superfoods” offer vital nutrients to power-pack your meals and snacks and enhance a healthy eating pattern. These are:

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            Broccoli is a nutritional powerhouse full of vitamins, minerals, fiber, and antioxidants. It is also known as Superfood.


            High in fiber, berries are naturally sweet. Their rich colors mean they are high in antioxidants and disease-fighting nutrients.

            When berries are not in season, it is just as healthy to buy them frozen. Add to yogurt, cereals, and smoothies, or eat plain for a snack.


            Fish can be a good source of protein and omega-3 fatty acids, which help prevent heart disease.

            Try replacing your mutton or poultry with salmon or tofu.

            Buy fresh, frozen, or canned fish. Fish with the highest omega-3 content are salmon, tuna steaks, mackerel, herring, trout, anchovies, and sardines.

            Leafy greens

            Dark, leafy greens are a good source of vitamin A, vitamin C, and calcium, as well as several phytochemicals (chemicals made by plants that have a positive effect on your health). They also add fiber to the diet.

            Try varieties such as spinach, swiss chard, kale, collard greens, or mustard greens. Throw them into salads or sauté them in a little olive oil. You can also add greens to soups and stews.


            Hazelnuts, walnuts, almonds, pecans — nuts are a good source of plant protein. They also contain monounsaturated fats, which help in reducing the risk of heart disease.

            Snack on nuts, seeds (especially Brazil nuts and sunflower seeds), and dried fruit (with no sugar or salt added).

            They are calorically dense, so limit to a small handful.


            They contain several kinds of good-for-you nutrients, may help you fight cancer, asthma, high blood pressure, diabetes, and heart disease.

            Sunflower Seeds

            A quarter-cup of sunflower seeds delivers 14 grams of healthy mono- and polyunsaturated fats, which keeps your heart healthy and reduces your risk of cardiovascular disease.


            Did you know that avocados have even more potassium than bananas?. Half an avocado provides 29 milligrams (mg) of magnesium.

            The healthy fat in avocado also keeps you satisfied and helps you absorb other nutrients.


            Flaxseed contains plant omega-3s, which are suitable for your heart health. Store ground flaxseed in your refrigerator and sprinkle on yogurt, cold cereal, oatmeal, toast, or in the dough.

            Olive oil

            Olive oil is a good source of vitamin E, polyphenols, and monounsaturated fatty acids, all of which help reduce the risk of heart disease.

            Use in place of butter or margarine in pasta or rice dishes—drizzle over vegetables, use as a dressing, or when sautéing.

            Whole grains

            It is a good source of both soluble and insoluble fiber. It also contains several B vitamins, minerals, and phytonutrients. They help in lowering cholesterol and protect against heart disease and diabetes.

            Barley, bulgur wheat, brown rice, and oats are common whole grains with an entire nutritional package packed with fiber, antioxidants, and vitamins. Brown rice has explicitly a variety of phenolic acids with antioxidant properties that may prevent conditions like type 2 diabetes, cancer, and heart disease.

            When buying bread at the supermarket, look to see that the first ingredient is “100% whole wheat flour.” Choose whole over refined grains.


            A good source of calcium and protein, yogurt also contains live cultures called probiotics. These “good bacteria” can protect the body from other, more harmful bacteria.

            Buy plain yogurt and add your fruit. You can use yogurt in place of mayonnaise or sour cream in dips or sauces.

            Cruciferous vegetables

            These include broccoli, Brussels sprouts, cabbage, cauliflower, kale, mustard greens, radishes, and turnips. They are an excellent source of fiber, vitamins, and phytochemicals, including indoles, thiocyanates, and nitriles, which may prevent some types of cancer.

            Steam or stir-fry, adding healthy oils and herbs and seasonings for flavor.


            This broad category includes kidney, black, red, and garbanzo beans and soybeans, and peas. Legumes are an excellent source of fiber, folate, and plant-based protein. Studies show they can help reduce the risk of heart disease.

            Add to salads, soups, and casseroles. Make a chili or a bean-based spread such as hummus. In India, we use it as daal.


            These are high in vitamin C and lycopene, which can reduce the risk of prostate cancer.

            Try tomatoes in a salad or as a tomato sauce over your pasta. You can also put them in stews, soups, or chili. Lycopene becomes more available for your body to use when tomatoes are prepared and heated in a healthy fat such as olive oil.


            Pomegranate may bolster heart health and make a good candidate for dietary supplements that could prevent cardiovascular disease.

            You can eat it for breakfast along with oats.

            Regularly eating fruits and vegetables also has strong associations with a lower risk of many lifestyle-related health conditions and overall mortality.

            The nutrients they contain help promote a healthy complexion, nails, and hair and increase energy levels.

            They can also help maintain a healthy weight.

            Garlic and Onions

            They may be pungent (some even bring us to tears), but allium vegetables — chives, onions, garlic, leeks, and the like­­ — deliver potent health benefits. Plus, they’re delicious. Once used to ward off the evil eye, garlic also has antibacterial and antiviral properties.

            Studies have found allium vegetables may play a role in preventing cancer, and garlic, in particular, may benefit people living with diabetes, high cholesterol, and high blood pressure.


            Pumpkin is filled with the natural cancer fighters alpha- and beta carotene.


            Mushrooms have been considered a superfood and are still used in traditional Chinese medicine to cleanse the body and promote longevity.
            The use of mushrooms to help prevent and treat breast cancer.

            You can have mushrooms as a soup or add them to pasta, noodles.

            Citrus Fruits

            Citrus fruits come under superfoods because of their fiber and vitamin C content. The sweet and sour bite of citrus fruits like grapefruit, oranges, lemons, and limes is also low in calories and high in water.

            It may prevent age-related eye diseases.

            Dark Chocolate

            Dark chocolate may offer health benefits. The cacao in dark chocolate is full of antioxidants, which may play a role in cancer prevention, heart health, and weight loss.

            Sweet Potatoes

            Sweet potatoes have long been on the superfoods list. This root veggie may prevent diabetes, obesity, cancer, and other health conditions thanks to its anti-inflammatory, antioxidative, and antimicrobial properties.

            As a bonus, root veggies, including sweet potatoes, are also gluten-free.

            You can eat this as a snack by steaming.


            Catechins, potent antioxidants found primarily in green tea, have beneficial anti-inflammatory and anti-carcinogenic properties.

            Tea contains few calories, helps with hydration, and is a good source of antioxidants.

            Both green and white tea had reduced stress levels, and that white tea had an even more significant effect.

            Green tea may also have an anti-arthritic effect by suppressing overall inflammation.


            Replacing processed foods with whole foods will drastically improve health.

            Consuming foods packed with nutrients (as many so-called superfoods are) is certainly a good idea.

            When we label these foods as ‘super’ and ‘healthy,’ people think they can eat them in unlimited quantities. Still, you have to be cautious of what you eat because you can gain weight from eating healthy food.

            Have you ever tried any of these superfoods? If yes, please mention it in the comment section. Don’t forget to like, share and follow my blog.

            What do all superfoods have in common? What makes them so super?

            Superfoods usually offer high levels of particular nutrients. While virtually all whole plant foods offer some health benefits, superfoods are particularly beneficial.

            Can you get the benefits of superfoods in daily vitamins or supplements?

            No, a pill can never replace the whole food. Hundreds of compounds in whole foods, such as fiber, vitamins, and minerals, seem to work in unison. Scientists have not even isolated all of the compounds found in plants.

            What leafy green is a cancer-fighting superfood?

            Spinach. Spinach is rich in lutein and zeaxanthin, carotenoids that remove unstable molecules called free radicals from your body before they damage it.

            Carotenoids are found in spinach and other dark green leafy vegetables, and some studies show they could protect against cancer of the mouth, esophagus, and stomach. The National Institutes of Health (NIH) study of more than 490,000 people found that those who ate more spinach were less likely to develop esophageal cancer. Some studies suggest the carotenoids in spinach and other foods reduce the risk of ovarian, endometrial, lung, and colorectal cancer, too.

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